TRX Hurricane Season

It’s time to end this month long TRX extravoganza with some high flying, fat burning, fast paced, hard core Hurricane Style workout.

When we talk about a Hurricane workout, it is indicative of the style of effort that we need from the individual while in their training. In a Hurricane speed, power, INTENSITY, un-stop-ability, and sweat are needed for an effective Hurricane. You can either go through the motions, or you can laid down a Hurricane and make a difference in your workout, your body, you life. Things should seem so much calmer, easier, and less complicated when a Hurricane is done. For example, yesterday I completed the workout I wrote yesterday and still had energy to burn. I had my wife time me in 4 exercises each times for :30, I couldn’t stop between, I couldn’t rest, I had to move for 2 straight minutes. My 4 exercises; cleans, clean and press, clean and squat, power shrug, as fast and furious as I could go. My wife said she thought I was going to cry at the end….I almost did because it f***ing hurt! But when I was done, everything seemed much easier, everything was much calmer, and I knew the hardest part of my day was over. It was great.

So are you up for the challenge? Are you down for a Hurricane? Do you have the intensity, the speed, the power, the pure will to stick through these for 2 minutes at a time, even when your mind says stop? If so you can scroll down, if not, go back and try the exercises for the past month again and prepare yourself for this moment. It’s ok not to be ready, it’s great if you know your limitations actually. But when you are ready, attack this workout with reckless abandon because in the end, it will be worth every second of Hurricane intensity.

Can you Hurricane?

TRX Hurricane Workout

5 Minute Warm Up

Plyo Party

20 Jump Squats

20 Jumping Lunges

20 Skater Plyos

Hurricane #1

:30 – Kettle Bell Swing

:30 – TRX Atomic Plyo Push Up

:30 – TRX Alternating Single Leg Squat w/ Hop

:30 TRX Deep Row

(Perform exercises in succession with MINIMAL to NO rest time between exercises)

Rest as needed. Make sure you are fully recovered before you try round #2. You want your muscles to be recovered and strong and your heart rate back to normal.

Hurricane #2

:30 – Agility Ladder – In – In, Out- Out

:30 – TRX Sprinters Start Right Leg

:30 – TRX Sprinters Start Left Leg

:30 – TRX Squat and Twist

Rest

Hurricane #3

:30 – TRX Alternating Power Pull

:30 – TRX Plyo Oblique Reverse Crunch

:30 Tire Flips

:30 Sledge Hammer Slams

Rest

Hurricane #4

:30 GTS Plyo Pull Up

:30 TRX Squat Jump

:30 Suspended Lunge w/ Med Ball Twist Right Leg

:30 Suspended Lunge w/ Med Ball Twist Leg Leg

Rest

You are done. Now if you went hard enough, if you were HURRICANE enough, this should leave you absolutely spent, no excuses. Take this Hurricane to the NEXT LEVEL  and push through. Pay attention to your body and what it’s saying to you and know your limits, but push hard and you will be amazed by yourself.

Calorie Burning, Fat Blasting Good Time

That’s what everyone wants, a calorie burning, fat blasting good time when they work out. I love those workouts too, but some times you don’t have that option. Some times you have to suck it up and just burn through your workout. Some times you have to dig deep to see what you are made of, what type of person you are to get through your workout. For my THOSE are calorie burning, fat blasting good times, but I’m also a little nuts, and that works for me.

Here is an awesome TRX Interval workout that will burn hell’a calories and blast fat faster than you can say “Death by Chocolate”.

5 Minute Warm Up

20 KB Swings
20 TRX Atomic Pushups
25 KB Swings
20 TRX Deep Rows
35 KB Swings
15 TRX Body Saws
Repeat

TRX Scorpion Kick

1 Minute Treadmill Run with 10 Degree Incline
:30 Plank
1 Minute Treadmill Run with 10 Degree Incline
:30 Plank (Rotate hips to floors- side to side)
1 Minute Treadmill Run with 10 Degree Incline
:30 Scorpion Kick
1 Minute Tradmill Run with 10 Degree Incline
:30 Scorpion Kick

5 Deadlift

15 Reverse Fly /”W” Combo

4 Deadlift

15 Reverse Fly /”W” Combo

3 Deadlift

15 Reverse Fly /”W” Combo

2 Deadlift

15 Reverse Fly /”W” Combo

1 Deadlift

15 Reverse Fly /”W” Comb

5 TRX Pike

5 TRX Body Saw

5 TRX Reverse Crunch

5 TRX Pendullum

Repeat 3 x’s

Focus on running hard as you go uphill, it’s not for long, so make your time worth the effort. Hit the incline hard at the start and be unrelenting until you get to the plank break. This workout will challenge your entire body, stay focused. Remember that the most important part of the workout is YOU. Focus on your objectives, what are you working towards? Then…attack!

Burn some calories, blast some fat, and have a great time doing it.

If you are looking for a little energy or muscle boost to add to your workouts, be sure and try Muscle Fuel and Arginine Extreme by AdvoCare. These products have gotten great results with my clients and myself and I highly recommend them to you.

Ian McGriff

www.seeresultsfitness.com

www.slimindiana.com

mcgriffi@gmail.com

812-342-4495

TRX Guru’s To Follow

There are a select few that are ahead of the curve in regards to TRX training. These are people who are in the tops of the field and who have changed the face of TRX and helped to make the TRX and Fitness Anywhere so well known and so well worth getting involved in.

Here are my list of Top 5 TRX Professional YOU should be following. Whether it be Newsletters, Twitter, Blogs, or Conferences, these are the best of the TRX best.

Top 5 TRX Trainers:

Fraser Quelch -

Fraser Quelch is the founder of the successful personal training and coaching business, Storm Training Systems, where he focuses on using a cutting-edge approach to guide his clients and athletes to their goals. Besides competing in marathons and ironman distance triathlons, Fraser is a sought-after endurance coach. His athletes consistently post personal best results with many of them qualifying for World Championship events.

As the Director of Programming and Education for Fitness Anywhere Inc., Fraser has brought a whole new category of functional training to the industry. His suspension training techniques are being used by professional sports teams and renowned trainers worldwide to produce peak results in their clients and athletes.

Fraser is also a featured fitness author, has presented extensively throughout North America, and has appeared as a featured guest instructor in the Les Mills program, RPM. Known as an innovator in the fitness industry, he uses his deep knowledge of endurance athletics and functional training to create cutting edge training programs such as TRX Suspension Training™ and Storm Cycling™.

Todd Durkin -

Todd Durkin is a strength, speed, & conditioning coach, personal trainer, bodyworker and motivational speaker/coach. He is the 2004 IDEA and 2005 ACE Personal Trainer of the Year. Men’s Journal has named Todd one of the top 100 trainers in the United States and top 5 in Southern California. Todd owns and directs Fitness Quest 10, a premier, cutting-edge center for health & human performance in San Diego, CA, that focuses on personal training, strength & conditioning, therapeutic massage & bodywork, Pilates, yoga, nutrition, and Success Coaching. He works with a high-profile athlete clientele of elite professional athletes from both the NFL and Major League Baseball as well as the normal, everyday population that is looking to improve their health and fitness. Todd is the author of 27 DVD’s on strength & conditioning, functional fitness, massage/bodywork, and business/personal growth. He is the Head of the Under Armour Performance Training Council and has appeared in a national commercial with Under Armour/Sports Authority featuring some of his performance techniques.

Todd’s degrees and certifications are numerous, but it is his passion, focus, commitment, leadership, and experience that allow him to get the most out of people. As a football quarterback and athlete his entire life, he captained the football squad at The College of William & Mary and later went on to play in NFL Europe. It is there that he suffered a serious back injury that ended his playing career. He took a proactive role in his recovery, beginning a long journey that eventually led him to earn his Master’s Degree in Sports Medicine/ Biomechanics from San Diego State University. He than fulfilled his dream by creating a center that combines elite athlete performance training, personal training, and massage & bodywork under one roof. His philosophy incorporates a holistic approach to performance. He believes one must be aligned physically, mentally, emotionally, and spiritually to maximize full potential. Todd is a master trainer and coach that incorporates all of these facets into his work. His staff of 33 employees assist in the mission to offer cutting-edge, personalized health & fitness programs designed to positively impact the lives of people around the world. Through commitment, connecting, and conditioning, Todd and his staff empower clients to transform their lives and achieve great results.

Todd Durkin is often recognized as promoting one’s physical conditioning through his functional fitness approach that he now uses and teaches internationally. It is here that he trains his athletes and clients to be strong, powerful, fast, flexible, and balanced. He is strongly respected in the NFL community where he works with over 30 superstars, such as the likes of 2006 NFL MVP LaDainian Tomlinson, Drew Brees, Carson Palmer, Aaron Rodgers, Kellen Winslow, and a host of other professional athletes, including 2004 Olympic Gold Medalist snowboarder, Shaun White. He has worked with thousands of other professional, collegiate, high school, and youth athletes. He has been called a “guru” for his eclectic approach and his ability to get the most out of his clients. Additionally, Todd created Optimal Performance Bodywork (OPB), a powerful hands-on technique that incorporates several flexibility approaches, structural bodywork, along with myofascial release techniques, to maximize improvements in one’s elasticity, fascial length, and overall flexibility.

Through Todd Durkin Enterprises, a corporate spin-off of Fitness Quest 10, Todd and his team of instructors travel the world delivering motivational speeches and programs to teams, companies, and conferences. Whether it is speaking on balance in one’s life, Optimal Performance, stress reduction, personal growth, wellness, or fitness, Todd Durkin is determined to motivate people to healthier living and reaching a more abundant life through stress reduction and an active lifestyle. Some of the companies he has worked with include The Ken Blanchard Companies, Wells Fargo, Bath & Body Works, MPI, UBS Warburg, Behr Paints, Kaiser Permanente, Torrey Pines Bank, Administrative Professionals, Life Care Solutions, and the San Diego Chargers, to name just a few. Todd travels the world delivering motivational talks on human performance, leadership, and success.

Todd earned his Bachelor of Science degree in Kinesiology from The College of William and Mary in Virginia. He continued his education earning a Master’s degree in Exercise and Nutritional Science with a specialty in biomechanics/sports medicine from San Diego State University. He has certifications as a strength and conditioning specialist, personal trainer, massage therapist, neuromuscular therapist, and has his teaching credential in health and physical education.

Todd has been featured on 60 Minutes, has appeared in Sports Illustrated, The New York Times, The Sporting News, ESPN The Magazine, BusinessWeek magazine, Men’s Journal, Men’s Health, Men’s Fitness, Stack Magazine, appeared on ESPN, The NFL Network, MSNBC.com and is a contributor to Fitness magazine, Shape magazine, and Self magazines. He has been featured on Fox Morning News, CBS’ Exercise and Nutrition Special Report, ABC’s Being Healthy Report, NBC’s Friday Morning News, KUSI Morning News, and several other local morning news programs. He is a spokesperson for Under Armour, the American Council on Exercise, IDEA, Perform Better, EFI Sports Medicine, Fitness Anywhere (TRX), and serves on the board for the Titleist Performance Institute. Todd has been published in many magazines and journals, and presents at fitness conferences internationally.

Alwyn Cosgrove -

For the past fifteen years Alwyn Cosgrove has been committed to achieving excellence in the field of fitness training and athletic preparation. Specializing in performance enhancement, Alwyn has helped countless individuals and athletes reach their goals through sound scientific training.

Alwyn has an honors degree in Sports Science from Chester College, the University of Liverpool, is certified with distinction as a strength & conditioning specialist with the National Strength and Conditioning Association and has been recognized as a Master of Sports Sciences with the International Sports Sciences Association.

Alwyn is also recognized and certified by the National Academy of Sports Medicine, the American College of Sports Medicine, the British Association of Sports And Exercise Sciences, Kingsports International Australia, the Society for Weight Training Injury Specialists, USA Weightlifting and the Chek Insitute of Corrective High Performance Exercise Kinesiology.

A former Taekwon-do international champion , Alwyn has utilized his personal experience as an athlete and combined it with the advanced theories of European Sports Science and the principles of modern strength and conditioning systems.

Through the years in this field Alwyn has been recognized as a specialist in Athletic Preparation by The United States, the United Kingdom and Australia and has studied extensively each country’s approach to athletic preparation.

During his career as a strength and conditioning coach, Alwyn has worked with a wide variety of clientele, including several Olympic and national level athletes, five World Champions and professionals in a multitude of sports including boxing, martial arts, soccer, ice skating, football, fencing, triathlon, rugby, bodybuilding, dance and fitness competition.

A sought after ‘expert’ for several of the country’s leading publications including Men’s Health magazine, Alwyn is available to develop physical preparation programs to take you to a new level of development.

Jonathan Ross –

Jonathan is unquestionably one of the best personal trainers, receiving awards for his work from the fitness industry and from the media.  He is a master of fitness motivation, and possesses a rare combination of deep fitness knowledge and a terrific ability to communicate that will change your perspective on fitness.  His personal experiences with obesity, (see 800 Pounds of Parents for more details) make him a professional that brings empathy and understanding to his charismatic fitness information delivery.

His insights are highly-valued by the media, and his presentations are not to be missed.  He is an expert at keeping the “person” in personal training and can quickly identify the most important parts of a fitness routine.

Education and Certifications

• Certified Personal Trainer - American Council on Exercise (ACE)
  National Strength and Conditioning Association (NSCA)
• Integrated Flexibility Specialist - National Academy of Sports Medicine (NASM)
• Bachelor of Science, Astronomy, University of Maryland, College Park, MD
• IDEA PFT Recognition System (Elite Trainer)

Awards

2008 “Best Personal Trainer” in Exercise TV’s Top Trainer Contest

Current ACE Personal Trainer of the Year

Personal Fitness Professional Magazine’s Personal Trainer of the Year

• 2003 Personal Training Director

Men’s Journal Magazine’s Top 100 Trainers in America

Media

2008 Discovery Health – National Body Challenge Fitness Expert

Media:  Jonathan is a frequently quoted fitness expert in the following publications:

• LifetimeTV.com
• WebMD
• Women’s Health and Fitness
• Better Homes & Gardens
• Fitness Magazine
• Tennis Magazine
• Washingtonian Magazine
• The Washington Post
• Cooking Light
• IDEA Personal Trainer
• ACE Certified News

Leigh Crews -

International fitness trainer and former Reebok Program Developer, Leigh Crews is a contributing fitness expert for print, broadcast and e-media and has been recognized as “One of America’s Best Trainers”, by Vogue magazine. She is a White Lotus trained and Yoga Alliance registered yoga instructor, an AFAA Primary and Kickboxing Certification Specialist, and founder of Dynalife, Inc., a specialty fitness education company providing innovative continuing education for fitness professionals. She is the co-creator of Think-GPS™ Adventures, GPS Adventure Racing, YogaHands, Reebok Heart Rate Monitor Program and co-creator of Reebok Final Cuts. Leigh has written, performed and provided creative consultation for video and television, appearing on CNN, QVC and American network television and in print as a spokesperson for ACSM, ACE, Reebok and as a freelance fitness expert.
TRX Suspension Training Course Instructor NextFitness Featured Trainer LeMond Master Trainer Creator of Think-GPS™ Adventures Heavyhands YogaHands Program Director Heavyhands Walk Plus Master Trainer Gliding Master Trainer PowerBar Team Elite member Yoga Alliance registered yoga teacher White Lotus Foundation 16 Day Yoga Intensive SHAPE magazine “Do It Right” expert, 2002 A National Spokesperson for the American Council on Exercise (ACE) A National Spokesperson for the American College of Sports Medicine (ACSM) Reebok University Program Developer Reebok Master Trainer Reebok University Southeast Regional Team Leader ACE & AFAA Continuing Education Provider AFAA Primary Certification & Kickboxing Specialist Contributing expert and author for print and e-media, includingWebMD, International Council on Active Aging, WMDT.com, TerraWellington.com, Organic Authority, LifetimeTV.com, Shape, Yoga Journal, Woman’s Day, Fitness, Health, Cosmopolitan, Cosmo Girl, IDEA Fitness Edge, Personal Fitness Professional, Maxim, Journal on Active Aging, Zest, GymAmerica.com, PhillyBlurbs.com and Reebok.com Seen on ESPN, CNN, QVC, and Network affiliates Former Head judge of the National Aerobic Championship Resist-A-Ball Master Trainer
Certifications
Corporate Well Coach ~ Wellcoaches Corporation White Lotus Foundation ~ Certified Yoga Instructor Yoga Alliance – Registered Yoga Teacher (RYT) National Academy of Sports Medicine, NASM ~ Certified Personal Trainer American College of Sports Medicine, ACSM ~ Certified Health Fitness Instructor Cooper Institute for Aerobics Research ~ Certified Physical Fitness Specialist American Council on Exercise, ACE ~ Gold Certified Aerobics Instructor Aerobics & Fitness Assn of America, AFAA ~ Certified Aerobics Instructor and Step Reebok Instructor & Kickboxing Instructor American Institute for Preventive Medicine ~ Certified Weight Loss Instructor

Follow these 5, and me of course, and you will always have a datebase of great TRX and overall fitness knowledge. Education yourself to break through to your best body ever.

TRX and Hammer/Tire Core Strength

Three of my favorite tools for creating an amazing body, the TRX and a Sledge Hammer and a 300 plus tire.

Not only can you work out with these virtually anywhere, but they are amazingly simple ideas that make you work for every inch.While not everyone is strong enough to use a sledge hammer, or has good enough form for it either, and while not everyone can flip, push, or drag a 300 or more pound tire, this workout is one of the more challenging you will ever face.

5 Minute Warm Up Run

10 x Squat and “W”

5 Tire Flips

25 Yard Sprint

8 TRX Low Rows

10 Sledge Hits

5 Tire Flips

25 Yard Sprint

8 TRX Low Rows

10 Sledge Hits

25 Push Ups

6 Deadlift w/ Tire (Stand inside tire and lift holding onto the rim)

10 Side Sledge Hits

25 Push Ups

6 Deadlift w/ Tire (Stand inside tire and lift holding onto the rim)

10 Side Sledge Hits

1 Tire Flip

5 Rows

1 Flip

5 Push Ups

1 Flip

5 Hits

1 Flip

5 TRX Tricep Press

1 Flip

5 TRX Curls

1 Flip

1:00 Sledge Hits

Trent Edwards of the NFL’s Buffalo Bills started using the TRX this off season to improve his strength and prevent injury. Read the article here.

http://www.buffalobills.com/news/article-3/edwards-prepared-for-long-haul/f32c2d4e-1c0c-4efa-82bd-b97771ba3df2

Ian McGriff

Results Fitness Training

www.seeresultsfitness.com

www.slimindiana.com

mcgriffi@gmail.com

812-342-4495

TRX Conditioning Workout – Hate Running?

Again, the TRX can be used for anything in regards to training, and this is just another example of how versatile, easy to use, amazingly simple and complex all at the same time, as well as portable this piece of equipment truly is.

I know there are a lot of people out there, despite the fact that they love working out and fitness, they hate to run or to run any longer than 50 yards. This workout is designed for you my friends. When you want an awesome cardio workout and don’t wan to run far and don’t have a heavy bag to hit, this is the perfect workout to jack that heart rate and burn some serious calories.

TRX Power Conditioning Workout

100 Jump Rope Warm Up

:30 Shadow Box

1:00 (:30 Each Leg) TRX Sprinter Starts

:30 TRX Suspended Plank

1:00 (:30 Each Leg) TRX Sprinter Starts

:30 TRX Suspended Plank

1:00 (:30 Each Leg) TRX Sprinter Starts

:30 TRX Suspended Plank

100 Jump Rope

:30 Shadow Box

10 TRX Jump Squats

10 TRX Skater Plyo

10 Alternating Single Leg Squat w/ Hop

10 Jumping Squat and Twist

:30 Body Saw and Pike Combo

10 TRX Jump Squats

10 TRX Skater Plyo

10 Alternating Single Leg Squat w/ Hop

10 Jumping Squat and Twist

:30 Body Saw and Pike Combo

100 Jump Rope

:30 Shadow Box

:30 Reverse Crunch

:30 Pike

:30 Side Plank

:30 Side Plank

:30 Pike/Reverse Crunch Combo

:30 Body Saw

100 Jump Rope

Check out this awesome workout for an awesome cardio and core blast that’s sure to raise your heart rate and sculpt your midsection.

Ian McGriff

Results Fitness Training

mcgriffi@gmail.com

812-342-4495

Franken-Fat and What’s Food Doing to You?

I am including here an article written by Brett Klika of Fitness Quest 10 in San Diego, CA. You have all read or heard me make mention of my mentor Todd Durkin. Brett is the Director of Athletic Performance at Todd’s place in San Diego, so you know he know’s his stuff if he works with TD.

This is a great PART II of an article titled “Forget Franken-Food” about what processed food does to our body and how AWEFUL it is for us, but somehow millions of Americans are still horking it down like there is no other food out there.

Check out this article for some awesome info that might save your life one day if you head the warning now.

Forget Franken-Food

Why Processed Food is Making You Fat & Sick

Part II

Brett Klika C.S.C.S.

In the part 1 of this article, we explored the logical problem behind America’s obsession with processed foods.  It doesn’t take a genius to realize that are bodies aren’t designed to eat engineered food.  In part II of this article, we will explore the scientific evidence as to how some of the food additives we commonly ingest are negatively affecting our health.

Now, before you through your arms up in frustration and shut me out completely with the old “You’re telling me I can’t eat ANYTHING!!!  A soda is not going to kill me” routine, wait a second.   I agree with you.  If you are part of the American majority that eats a diet of nearly all processed food, I am suggesting that you completely change the way you eat.  This may mean abandoning some of your daily nutritional habits.  I suggest this because another “kicker” that goes with being part of the American majority is that you are not only going to get sick and die before your time, you’re going to suffer.  Prior to dying, you’re going to be on a bevy of expensive medications that carry side effects that alter nearly every behavior in your life.  These meds do a pretty good job of keeping your carcass semi-operational for quite some time.  Of course, you may go blind, lose vital organ function, mental capacity, ability to move, and other “luxuries” your healthier counterparts maintain into their late years.  Are you still mad at me for suggesting you change?  I also agree that one soda will not kill you.  Less than perfect food sprinkled into your weekly diet will bear very little, if any, effect on your overall health.   What I see over and over again, however, is people having one or two foods at EVERY meal EVERY day that “aren’t going to kill them”.  While one soda won’t kill you, a soda at lunch, a bagel and coffee drink for breakfast, some chips here, some cookies there, a burger for dinner and frozen yogurt for dessert, starts to add up, particularly when this becomes your daily routine.  In this case, it WILL make you sick, it WILL make you fat, and yes, IT CAN KILL YOU.  Below are some of the common offenders in our processed food supply that negatively impact health.  Keep your eye out for these additives in your foods’ ingredients list:

High Fructose Corn Syrup

Research has determined high fructose corn syrup (hfcs) to be the most significant source of calories in the American diet.  It’s plentiful and cheap for manufacturers to add to food.  Simply put, you probably eat a ton of it if you eat processed food.  Hfcs becomes a problem because it slows your brains ability to tell you when you’re full.  The sweet taste keeps you eating without your brain saying “stop”.  Its effects are more dramatic that typical table sugar and table sugar has an entire host of problems.  This constant surge in blood sugar abuses the ability to extract it from the blood to be used.  After a while, it can’t be extracted from the blood anymore.  It can’t be used effectively and starts to damage tissues and organs.  Type II Diabetes is the common disease manifested from this cycle.

Hydrogenated Fats

Hydrogenated fats have seen a decrease in production due to increased awareness of their significant negative impact on health.  Hydrogenated fats have been found to increase “bad” cholesterol and decrease “good” cholesterol.   They have been found to significantly increase inflammation in the cardiovascular system leading to stroke and heart disease.  Extensive research has determined that a 2% increase in calories from hydrogenated fats can lead to a 23% greater risk for heart disease.  Food manufacturers are allowed to put a “no trans-fat” label on food that has less than 500 mgs.  Eat a bunch of these manufactured foods, small amounts turn into big amounts.

Processed & Refined Grains

These are found in many of our bread products, along with other products with corn and wheat.  The refining process makes these foods lower in nutritional value and makes them act like sugar in your body.  See the negative effects of excess sugar under the high fructose corn syrup section.  Research has also found increased blood vessel inflammation in individuals consuming diets high in refined grains. This leads to a host of cardiovascular diseases.  Whole grains do not carry these same issues as long as they aren’t paired with other additives.

Glutamates

The most common glutamate is the flavor enhancer, MSG.   While many avoid MSG, these are slipped into food as additives that usually start with a “glut-“ and end with an “-ate”.  These are popular in salty snacks such as chips, nuts, and crackers.  The primary danger of glutamates is that they are an excitotoxin.  They cross the blood-brain barrier quickly and fire up excitatory neurons in the brain.  This makes your brain say “Yummie, give me more!!”  While you often comply, this process results in damage to the effected neural cells.  The area of your brain where these are located is in the area that regulates things like hunger and thirst.  Over time, with a frequent consumption of glutamates, you begin to lose your ability to determine when you are actually hungry and consequently full.  You just eat for taste and stop when the food is gone.  Food manufacturers get rich, you get sick and fat.  When was the last time you quit eating chips because you were “full”?

While the above are the most common offenders, look out for food preservatives, coloring, excessive sodium, and excessive caffeine.  High doses of these additives have been linked to health problems as well.  As you go through life and consume high amounts of “Franken-Foods”, the negative side effects start to amount.  It’s time to stop.  Swim against the current because you’re headed towards a waterfall.

I hope I was able to communicate how important it is to create a diet of whole, unprocessed foods that were born of the dirt or have a mother.  Your body is a machine that must be fueled correctly in order to function properly.  You are a human.  If aliens kidnapped you and used you for an exhibit at some alien zoo, based on their research, what should they feed you?  What do humans eat?

For more resources on this topic, I suggest reading “Good fat, Bad fat” by Gary Taubes, http://www.amazon.com/Good-Calories-Bad-Gary-Taubes/dp/1400040787,    “The Power of 4” by Paula Owens, http://www.amazon.com/s/ref=nb_ss_b?url=search-alias%3Daps&field-keywords=The+power+of+4,  and “Master Your Metabolism” by Jillian Michaels,  http://www.amazon.com/Master-Your-Metabolism-Naturally-Balancing/dp/0307450732/ref=sr_1_2?ie=UTF8&qid=1248318095&sr=8-2, .

Live well.  Eat well.  Be well.

Coach Brett Klika is the Director of Athletic Performance at Todd Durkin’s Fitness Quest 10 in San Diego, CA. He specializes in youth fitness and athletic performance, overseeing a staff of 8 strength coaches developing programs for over 300 youth per week, both athletes and non-athletes. In addition to coaching, Brett currently authors for a variety of publications, produces DVD’s on fitness and athletic performance and presents around the world on topics in fitness, wellness, and sports performance. Brett can be reached at brett@fitnessquest10.com.

Check out Brett and Todd at www.fitnessquest10.com.

Ian McGriff

Results Fitness Training

Great Quote that Defined ME

Fellow Todd Durkin Masterminder Larry Indiviglia sent out an email about a restaurant called Mama D’s in San Diego. At the restaurant they had a great quote that defined their mission and how they viewed themselves as a company, from top to bottom. I read the quote and the first thing I thought was, that’s me! Rare are those things that we can identify with, so when one shows up I try and capture it as much as possible.

After I read it, I copy and pasted the text into a word doc. and played with the font until the word filled the page and created a sharp yellow background to make the letters pop. I printed off 3 copies; one for the office door, one for the fitness center, and one for the fitness office so all the instructors can share it also. I circled choice words like CHANGE and GENIUS and underlined phrases like “the ones who see things differently”. I know I’m not like everyone else, that I am more unique than most in regards to who I am and the way I train…that’s the way I like it. That’s why this meant so much to me.

“Here’s to the CRAZY ONES the misfits, the rebels, the troublemakers, the round pegs in the square holes, the ones who see things differently.

They’re not fond of rule, they have no respect for the status quo.

You can quote them, disagree with them, glorify and vilify them, about the only thing you can’t do is ignore them because THEY CHANGE THINGS.

They push the human race forward, and while some may see them as the crazy ones, we see genius, because the people who are crazy enough to think they can CHANGE the world are the ones who will DO IT.”

TRX/MMA Interval Combo = Shredded and Strong

MMA style training is EVERYWHERE now a days…and with good reason. It’s great for your body and challenges people in ways they have never been pushed. Hitting focus mitts and the heavy bag is a lot of fun and required focus, intensity, and crazy endurance. My clients are always so shocked at how exhausted they are after a few short rounds with the gloves on.

The combination of TRX and MMA training is deadly and awesome all at the same time. If you don’t have a pair of gloves to attach a pair of focus mitts or a heavy bag, I suggest something like the ones pictured below. These allow you to move quickly from TRX to bag to Kettlebell to TRX to Jump Rope and so on. They are a great for blasting your body.

Here is a quick and powerful interval TRX/MMA training circuit that…if you push it, will have your hoisting the championship belt above your head.

5 Minute Warm Up

200 Jump Rope

:30 Kettle bell Clean and Press (Focus on form and speed)

1:00 Focus Mitts – Jab/cross combination (Ok, so it’s a lame video but you get the idea now what it is)

:30 TRX Single Arm Power Row

1:00 – Free lance on heavy bag

25 yard sprint

25 yard bear crawl

:30 TRX Atomic Push Up

1:00 – Focus Mitts – Kick/Knee Combinations

:30 TRX Alternating Single Leg Squat w/ Hop

:30 Scorpion Kicks

25 Yard 25 lbs place drag

1:00 Focus Mitt Jab/Cross/Hook/Hook Combination

15 Sand bag tosses

:30 TRX Sprinters Start

:30 TRX Tricep Press

:30 TRX Reverse Fly

:30 TRX “Y” Fly

1:00 – Jab/Cross/Uppercut/Uppercut Combination

10 Sledge Hits

15 Minute Cool Down

This is a rough idea about and layout of a TRX/MMA interval training session that I have done with clients. It’s fast and furious and a lot like a kid with ADD just making stuff up. These workouts are challenging but fun and relieving when done.

Don’t have anyone to hold mitts for you? Use a heavy bag or even shadow box. It won’t be the same as actually hitting something, but it is still great training.

For more information on how to put a basic MMA style training together, contact me at mcgriffi@gmail.com or follow me on twitter at resultsfit.

Ian McGriff

Results Fitness Training

www.seeresultsfitness.com

www.slimindiana.com

mcgriffi@gmail.com

812-342-4495

Overcome Overeating – Free Info for Jeanie Callen Barat

My good friend and fellow Mastermind member Jeanie Callen Barat “The Fitness Jeanie”, is hosting a FREE teleclass on overcoming emotional eating that is sure to be very informative, productive, and helpful for anyone who has ever struggled with emotional eating.

Jeanie Callen Barat is a world class trainer, life coach, speaker, and talk show host. Jeanie is the absolute best at what she does and she approaches topics such as this front a new and different perspective than your average fitness professional.

Jeanie Callen Barat's Free Teleclass

Listen in to this FREE telclass on TUESDAY, JULY 28TH and take one step closer to living the life you’ve dreamed.

How You Can Overcome Emotional Eating even if You’ve Struggled for Years

FREE TELECLASS: Create a healthy balance between eating healthy and enjoying life!

How have your eating habits become a burden in your life? Have you declined social invitations, fun parties, reunions, dates, your children’s events and girls’ night out?

How does it make you feel when you’ve been eating so well and then just you decide to treat yourself just a few times and all the sudden your clothes feel tight and you don’t even want to look in the mirror.

Do you feel that constant battle of wanting to be your goal weight, but also wanting to enjoy life?

You may stick to healthy eating for awhile, but then decide to have fun and live a little only to feel guilty and mad when you put on weight after just enjoying yourself a few times.

You want to get out of this cycle, but somehow you just can’t find the balance between eating healthy and enjoying life.

What would it be like to be free from the struggles of emotional eating?

Can you imagine walking into a room and not even thinking about how you look? Or, better yet, you could confidently enjoy a night out with friends without being in fear that every calorie was going right to your thighs.

If you’ve experienced struggles with emotional eating, you are not alone.

Often the people who struggle the most are women who are extremely successful in other areas of their life. They seem to have it all together – career, family, relationships, but somehow when it comes to food there is always a struggle.

Jeanie Callen Barat, “The Fitness Jeanie” has unlocked the secret of how successful women just like you have overcome emotional eating and she will share it with you on this one-time only teleclass – How You Can Overcome Emotional Eating for Good, even if You’ve Struggled for Years.

In this teleclass, Jeanie will reveal why successful women seem to struggle the most and more importantly, she will give you tips on how to break the cycle of emotional eating and create a balance between eating healthy while enjoying life.

It’s not as easy as just having a great nutrition or exercises plan – you have already tried that! There is a much deeper issue that needs to be unlocked so you can have a great relationship with food and enjoy a balanced life.

The one-time only FREE teleclass will be offered twice on Tuesday, July 28th

Noon Pacific/1pm Mountain/2pm Central/3pm Eastern

OR

6pm Pacific/7pm Mountain/8pm Central/9pm Eastern

Once you register, you will receive an email with all of the call in details.

If you can’t make the call, register anyway and receive a free MP3 recording to listen at your convenience.

More people just like you who have overcame emotional eating:

Every day was an internal battle about food choices. Knowing that I should want to put good nourishing food into my body and yet continuing to eat toxic over-processed junk food. I used to feel like if I didn’t eat pizza and ice cream, I would not feel satisfied. I would actually feel a deep sense of loss unless I ate whatever high calorie junk food I was craving. Every time after eating this type of food, I would feel sick and just want to go to sleep. Usually waking up to crave the same thing and repeating this exhausting cycle. This food struggle had gone on for years affecting all aspects of my life. I now have the strength to overcome urges to eat junk food and feel stronger each time I triumph.

–Carey Texler, San Diego, California

You helped me understand WHY I was making poor choices with regard to food and exercise, and it taught me how to make better choices. I feel in control of who I am and how feel for the first time in many, many months. My confidence in my own ability has grown by leaps and bounds! I can proudly say that I no longer feel stuck. Thank you so much Jeanie – you are a wonderful teacher and role model. Learning from you felt easy and fun.

–Nancy Huckaby, Clinton, New York

For questions contact 619-923-3002 or email info@TheFitnessJeanie.com.

TRX and Running – A Great Interval Combo

The TRX is a great interval training tool for running because of its go anywhere style. Whether you are on a treadmill or on a trail, this is a great combination that can maximize your results for weight loss, improved speed, and muscles that are cut and toned.

Personally, I love to take the TRX and put in on a tree just across the street from the club on the People Trail. With the TRX here I can run to various point and back, use the TRX, and get a great workout in the awesome July sun.

Here’s a great TRX/Running Interval for you to try today.

5 Minute Warm Up

10 Squat and Twist

10 Rows

2 x 25 Yard Sprint

Repeat 3x’s

15 Sprinter’s Start (R&L)

8 Push Ups

2:00 Minute Run

Repeat 3x’s

12 “Y” Fly

12 “W” Fly

10 Yard Bear Crawl

25 Yard Spring

Repeat 3x’s

TRX Core Conditioning Series Phase II – Insert before you repeat a series.

Challenge yourself with this quick, fat blasting workout that will leave you breathless, stronger, and faster.

Ian McGriff

www.seereaultsfitness.com

www.slimindiana.com

mcgriffi@gmail.com

812-342-4495