Never give up , Never give in.

Wednesday Workout-Swing This Studio | Skinny | Skinny Mom | How to get skinny fast | Get Skinny | Skinny tips by modern fit and Skinny moms

2011-06-29T06:32:00.000-07:00

HEAVY KETTLEBELL MUSCLE

2011-03-07T20:59:00.000-08:00

like parent like child please share!

2011-01-13T11:26:00.000-08:00

someone

unfortunately its not mandatory to teach about proper nutrition. but if it was,our health care system may not make so much money… the government doesnt even know what they are recommending people … these people are probably getting LOW FAT cheese….. while filling up on everything low fat out there they put 150 gallons of gas in their 20 gallon gas tank….. where does that fuel spill to??

this picture sums up america just about right. i call it LIKE FATHER , LIKE SON

HELP

the ten year old will probably have diabetes before the father… maybe a heart attack before age 25? WAKE UP PEOPLE IT IS SAD TO SEE THIS EVERYWHERE WE GO. OUR NATIONS GOOD BAD FOOD ADDICTION IS WORSE THAN ANY DRUG WAR……. NOW YOU ANSWER ME WHICH CAUSES MORE DEATHS???

WE ARE PUSHED FOODS EVERYWHERE. YOU CAN GET JUNK FOOD WHEREVER YOU GO. ALMOST A COMPLETE MEAL AT EVERY LUMBER STORE , CAR REPAIR, TOY STORE, GAS STATION. THERE SHOULD BE LIMITATIONS OF FOOD ADVERTISEMENTS.

‘WATCH CARTOONS ON A SAT MORNING WITH YOUR KIDS. HOW MANY SUGARY REFINED FOOD COMMERCIALS WILL YOU SEE??? THATS WHAT THEY ARE RAISED ON. IM SORRY BUT WHEATIES AND FROSTED FLAKES ARE TERRIBLE FOR PEOPLE. MIGHT AS WELL POUR SUGAR ON YOUR WHITE BREAD….

IF YOU DONT LEARN, YOURE CHILDREN WILL NOT EITHER. AND OUR COUNTRY WILL BE IN A SOON OVER 50% O B E S I T Y RATE.

im not saying you have to be a 5 percent body fat carrying person. but for your healths sake get the fat down. be able to feel your muscle tissue! ” i know people who say well i dont have any muscle” WHAT ??? your near 350 lbs. what do you think is moving that weight.??? use the muscle to lose the fat. im not trying to offend anyone i just want you to live a better life. and more importantly if you care about your children….. they should out live you. and in the picture above and below…. im sorry to say i dont see that happening . please share. motivation and help is all around. and it doesnt cost and arm and a leg. make time . you are worth it. it just takes effort.

FAT GRIPZ unconventional grip training circuit with joe daniels

2010-12-21T09:28:00.000-08:00

this may offend you.... so dont read it.

2010-06-06T10:39:00.000-07:00

OK . let just say it. if you get easily offended, do NOT read this.

After that cautionary statement, let me proceed….. This sunday morning I woke up to read a little bit of a book on hormones and nutrition.( yeah fun i know) as i was reading it I realized that it was getting close to 8 am and Have a long standing client at 9am at Body Shape gym usually every sunday. I texted the client but never recieved a response. It looked as it was going to pour down rain so i quickly started to leash up my dogs and go for a quick walk so they could eliminate before the rain. 3 min into the walk it i could see the down pour 50 feet ahead and closing in. Mind you i am in sandals and a grey Swing This T shirt. Probably the best gear to be in a thunderstorm in….

As the rain drenched me it ran through my head that i probably wasnt going to enjoy mountain biking for a quick hour this morning. So dog elimination successful, i decided to drive to the gym to be there for the client that i did NOT recieve a text from just in case cuz thats just how i am. So i get to the gym No client, not problem its sunday morning( lets call it Rainday for this morning) and i start doing a little Foam rolling and joint mobility exercises with Tony the owner and the Indian clubs that he has. Gloomy day outside and im really waking up feeling the increased motion and bloodflow in my shoulders . All this is on an empty stomach for a reason but ill get into that later… Pick up a light kettlebell and start doing a little cardio work .This turns into a bit of juggling basics with a 12 kg bell. Tony and i start talking about the fact that there is but ONE PERSON besides ourselves working out. and im not even gonna count that considering he does the SAME THING EVERYTIME HES IN THE GYM. Usually theres several people working out. AND THEY NEED TO. But today no one. is it because of the rain and gloomy morning? There is a reason that people like myself feel and look the way we do. ITS BECAUSE WE WORK FOR IT. not just one to three times per week. ITS BECAUSE WE LIVE ACTIVE LIVES EVERY DAY. And im not talking about walking around everyday and playing with the kids or driving from game to game. YOUR BODY IS USED TO THAT . YOU HAVE TO DO SOMETHING THAT MAKES YOUR BODY WANT TO CHANGE. get off the damn treadmill and and pick up something. push it pull it swing it throw it slam it . try to break it!. get your hormones raging . Do you think our ancestors were 3-400 pounds trudgin through the forest to catch a wild boar?? NO. That wild boar would make a meal out of your leg before you had a chance to move. Come on people use more energy than you take in. and not just for a few weeks or months. KEEP AT it.

Quit complaining that its too hot or cold. its a gym you should be sweating. its good for you.

weve become too reliant on being comfortable. and thats just what your body is now. its comfortable at the state its in. Dont say that you are trying your best to lose fat and your laying next to the pool under an umbrella with a vampire book… get in and swim. then read. then swim again. read. SWIM AGAIN. Do you have a dog? if so WALK IT . WALK IT AGAIN . what about kids? PLAY OUTSIDe WITH THEM BEFORE THEY ARE IN YOUR SHOES AT 14!!!!! and if i see one more person texting during REST PERIODS on and AB CRUNCH MACHINE im going to get SICK AND MAKE SURE IM WALKING PAST THE DAMN CRUNCH MACHINE WHEN IT HAPPENS. WHEN I WAS OUT OF SHAPE AND SMOKING CIGARETTES , EATING CRAP AND FEELING LIKE S&*T I WENT TO THE GYM AND COPIED WHAT THE MOST BADASS PERSON IN THE GYM WAS DOING.

when that wasnt enough i tried to do it better. i asked them for help . motivation comes from within and a personal trainer is just a coach who can get you to MOTIVATE YOURSELf. Im sure im gonna lose a few people clients or friends on this one but the clients that i have and want to work with already train this way. they do whatever they can to make changes. Theres a reason that i dont have any machines at Swing This Studio.

ITS BECAUSE IM TRYING TO MAKE THEM. OUT OF YOU.

You dont have to be better than anyone else . but if you dont try to better yourself then whats the point of living?

Find someone thats light years ahead of you. read their writings. Follow them. Learn From them . Feed From them , but dont live off their achievements. Achieve for yourself.

I dont idolize any professional athlete. i look up to certain proven achievers. Mike Mahler www.mikemahler.com , Steve Cotter www.ikff.net , Jason Ferruggia www.jasonferruggia.com to name a few. and im sure they will understand when i say this because they are great coaches/trainers. … I follow them to LEARN from them so someday i can forward their thinking and someday someone can forward mine. And if this cycle of forward thinking doesnt continue, then we all might as well lay down and wallow in the oil leaks and mass pollution of our greedy world. .

ps i love most of you who will read this and i hope it sets a fire under the asses of those who are sitting and waiting for a change. go out there and make it happen.

and by the way double ps, this morning after i was done, i felt better from doing something during the rain. and guess what the sun came out and is shining as i type this. so guess what else? im going to go out and do some landscaping. LTW! ( thats LOVE the world) wake up everyone.

why i do what i do.....

2010-02-06T10:58:00.001-08:00

Why i do what i do. and what id like to do soon? friday feb 5th.
6

02

2010
This week was a great one for Daniels Fitness Training. New personal bests in kettlebell lifts, new clients, most training sessions in a week to date, and just an overall love of what i do. It seems as this ball is rolling. Iappreciate all everyone has done . Clients, friends, and family. You know I appreciate it.

While talking to a new client tonite, I got a little teary eyed telling her why I got into this business. I might as well tell everyone. My life wasnt alwaysthe picture of health. Lots of ate nights playing music and hanging out with good and bad people. I needed a change, so i went to a gym. Headphones on the whole first half year I trained myself to a stick!. I met a lad y who i could talk to about anything that was bothering me. She helped alot and with her encouragement, I puched myself and did a few competitions. i learned alot about myself from her help and wisdom. But in mid 07 she passed away. It was hard on me But i put her energy into what I do. I succeeded but needed to give back to others like she gave to me. Every person I help that takes one step more towards a goal, makes me feel incredible inside.

So there you go. I wish to create a network of energy that helps us all get to our goals, of health and wellness.

So to all whom I help, thank you. You make it very worth it.

Joe

is your training environment motivational?

2010-01-05T18:01:00.001-08:00

Where you train has a lot to do with how motivated you can be. Everyone is different remember. some like the posh, soft corporate gyms with lots of mirrors, some like the hole in the wall chalk covered floors of a hardcore gym. Some like loud music, some like soft urban jams. Some like a room filled with machines and some like barbells and kettlebells. My point is there are all kinds. If you are looking to be a powerlifter or athlete you probably shouldnt be working out where there are a lot of weekend warriors taking up space talking on their phones during sets. Same thing goes if you are a man or woman looking to take group exercise you probably wouldnt like the atmosphere of a loud metal clanging gym. Whats my point ? do some research. Check out the gym you are looking to go to. Ask peoples opinions of it. Dont just sign up at a gym and complain that ? Everybody else makes too much noise? or ?the musics too loud? everybody else is making noise? .. that makes you the odd one! my ppoint is that you want to be in an environment that you ENJOY! working out should be HARD yet FUN. seriously how are you gonna keep pushing yourself if you dont have fun doing it? even if you see someone fall one the floor panting after a hard kettlebell workout or crossfit PR and the look like death? Chances are they still PROBABLY ENJOYED IT!!!! and theyll keep on coming back for more. So here are just a few thing s i can think of to make your environment more enjoyable.

1. Make sure you find the right gym fit for you per above.

2.Bring YOUR ipod or music! then you can change your mood with tunes. chances are you may not like the music being played. be prepared.

3. keep comfortable (functional clothes) underwear is comfortable but not functional in a gym setting!

4. have a gymbag with everything you need in it. ESPECIALLY keep an energy bar or meal replacement or two in it. i have seen way too many clients/ people get low blood sugar from overdoing it or not eating for half a day. dont be caught unprepared.

5. dress warm enough or cool enough. Charles Poliquin just mentioned training should be done at 70 degrees or higher to have an optimal effect on growth hormone levels?. 70 vs 50 degrees produced a level 2x higher?..

6. if there are people you cant stand at the gym try to stay away from them or change schedule.

7 speaking of schedules, make one that is optimal for your lifestyle. dont try to hit the gym when your little one needs to be studying for math test in the morning?..

8 have a plan. if you dont know how to make one invest in a trainer to help you. with a knowledgeable trainer you wont be sorry.

hope these tips help out to make a comfortable motivating and productive environment.

http://danielsfitnesstraining.wordpress.com/

2009-12-27T20:20:00.000-08:00

http://danielsfitnesstraining.wordpress.com/

Heavy metal, christmas cookies and Japanese economics

2009-12-21T11:58:00.001-08:00

12/21

Heavy metal, Christmas cookies and Japanese economics.

Here we are only a few days away from a holiday that is infused with green and red icing on cupcakes, cookies, and various other sweets. We all know that a lean body is not fueled with sweets, but come on now its Christmas. Everyone and their mother is going to be shoving all the homemade or store bought confections in your face until your belly explodes, and that BEFORE DINNER. Well I undestand not everyone has a will made of tungsten or stainless steel so im not here to tell you not to indulge at all. That would be ridiculous. I know even myself will want a little bit of my moms cupcake cheesecakes?.. So what I am here to do is give some recommendations on how to make the holidays work and not get stressed out about eating a cookie here and there. Remember first of all, if you are on a nutrition plan to lose fat, it is a LIFESTYLE change and one day is not going to hurt you in the long run. You should be to the point now that you don?t have to eat 24 cookies before dinner. If you are training hard and correctly your body should tell you that a few is enough and 24 is overkill. To hold back on every little thing and never treat yourself to some of lifes little pleasures, will only make you ravenous for then soon and you wont be able to control it. Id rather have ONE cookie every now and then, than to go 10 weeks without any sweets and finally break down and not be able to stop eating a gallon of ice cream. Remember were trying to keep our blood sugar stable not spiking . One cookie for dessert along with a meal isn?t going to have nearly the effect on our blood sugar that a plate of them by themselves is.

Here is what I am going to do during Christmas this year, since I am on a nutrition plan to lose some fat for a few photoshoots in a month.

Make sure you hit the gym on the days your going to be indulging in higher calorie or higher carb foods. Make sure you do weight training with higher reps than you may normally do. I recommend a full body workout with multiple sets of 15-20 reps for each body part. This will create lower muscle glycogen resulting in a place for those extra carbs to go. Id rather take them into my muscle for fuel than to store as fat.
Eat several small meals before the big family get together. This will keep you satiated so you wont be starving for 5 hours and not be able to control yourself at the larger meal.
Make sure if you do eat sweets, lower the carbohydrate portion of the meal so your tank ( muscle glycogen ) wont overflow. Eat a lean protein source, good fibrous veggies and a healthy fat with the family meal. Have the sweets as dessert with the meal so the fiber fat and protein, will slow the release of glucose into the blood stream to prevent a large blood sugar spike signaling an insulin surge.
Give your self a limit, on sweets and alcohol. Hold to your guns . You don?t have to feel guilty because Aunt Jessica made her famous brownies and wants you to have seconds or thirds!!!
Limit alcohol consumption. Remember alcohol is empty calories and gets metabolized quickly to fat cells and the large food meal is left to get stored also. Its simple to get thousands of calories by drinking beers and eating fatty sweets, without even realizing it. Im just sayin??..
Watch for triggers. I there is a major stressor going to be present, try to limit it. If you have a problem with dark chocolate fudge or Uncle Tim, limit your exposure to them. Don?t sit next to the fudge tray all night and try to not eat any of it. Don?t Argue with Tim about the Bengals/Browns.
Remember if you are on a nutrition plan, it is YOUR choice. You have to deal with peoples criticism about eating Healthy. You know everyone will. You have to be strong to get through holidays at the in laws that don?t understand anything about eating healthy or what you have to do to compete in a figure/ bodybuilding show. We all know its not just working out. But they don?t and they may never get it.
Plan ahead. Try to stick to your plan as much as you can but if your turkey isn?t 145 grams worth, don?t sweat it. If the sweet potato, has a bit of brown sugar on it, IT isn?t the end of the world. DON?T let it stress you out more that missing a mortgage payment. Sometimes relaxing and eating a little more of what you want can get those stress hormones down and your metabolism stoked. Ive actually lost fat by indulging in foods that weren?t on my plan. ITS ONE DAY NOT A WEEK REMEMBER!!!!
BIZG ONE HERE>>>>>>>> DON?T EAT YOUR FILL at dinner and wait two hours to eat dessert. Chances are then you will overeat the dessert and cause a huge insulin surge by eating refined carbs by themselves. Which will in turn make you hungry for more . So then there goes that plate of cookies at midnight mom sent home with you?.. I see this all the time. My wifes family just wont understand why I want dessert as soon as im done with dinner. Im more likely to eat a small piece of pie then , rather than wait til im hungry again in an hour and a half and want four pieces with ice cream on top??this is the truth. Happens every holiday. Usually im on a strict nutrition plan for a competition in march during Christmas and I hve to be really good. I realize that?s not how everyone is or can be. So this time im gonna be a little bit like a normal person. Think of it as a reward for hard work, but also as a refuel day. Get back to the gym or training with even more energy and intensity than you did before. It should be easy you?ll have a full glycogen load in your muscles.
HAVE FUN WITH FAMILY AND FRIENDS. Make these times together count. There are many people out there who will not have that chance. Share your love, and be there for your family, friends and whoever needs you.
Oh and by the way if you?re a figure competitor or bodybuilder wo happens to be at one of these feasts, SUCK IT UP ! Remember there is always competitors out there who arent cheating and they will probably look better than you come contest time?.. JUST KIDDING !, but hey you did make that decision didn?t you, so quit whining about the damn cake!

Till next time you all are wonderful and I hope you have a great Christmas or whatever holiday you are celebrating.

Joe

HIIT cardio and HOW I DO IT

2009-12-13T18:02:00.001-08:00

12 13
HIIT
How to do High Intensity Interval Training for cardio. Then HOW I DO IT.

HIIT cardio is a great way to burn off those last stubborn pounds, or just get into really good shape in a short time. It increases RMR (resting metabolic rate) due to increased post exercise oxygen consumption and get those fat burning hormones in their place! Recently it has been shown that two weeks of HIIT can substantially improve insulin action in young healthy men.
^ Babraj J, Vollaard N, Keast C, Guppy F, Cottrell G, Timmons J (2009). "Extremely short duration high intensity interval training substantially improves insulin action in young healthy males". BMC Endocrine Disorders 9 (3). doi:10.1186/1472-6823-9-3. PMID 19175906.

But its not that easy. Youll sweat where you didn?t think you have sweat glands, cry in public, come close to puking, or just generally be sucking wind. Ive always incorporated HIIT for contests or photoshoots, because it just gets me much more cut than same old cardio on the elliptical or bike. While there are many ways to do it a very successful way for anyone from intermediate trainees to advanced is to warm up for a minute or two, then do 20 seconds of all out back breaking cardio followed by twice that time of recuperation/ . Example jump rope hard or sprint on the treadmill for 10 seconds, walk for 30, then repeat. Last contest season I did 20 second bike sprints followed by 40 secs recovery spin. It is usually done 10 to 20 minutes or 6-15 hard high intensity cycles.

This year since not competing I thought id try some new methods. Put my own twist on HIIT. High intensity cardio depletes glycogen (stored energy)from muscles, so you don?t want to do it on any empty stomach for the most part. I use it on non weight training days to get in the gym or relieve stress. I put on my favorite fast music and go to town. Since I am dieting on a decent amount of carbs instead of doin it the way I did before here is the new program parameters.

- Treadmill 3.2 mph
-two 35 lp kettle bells
-Ipod of course
- glutamine and BCAA?s to sip on
- yohimbine and quadracarn( Beverly international Carnitine product) pre cardio
- HR monitor
- walk for 1 minute , jump dow nand do this complex with kettle bells>
Hands on kettle bells the whole time I do 1 renegade row on each arm, 1 push up,
1 deadlift to squat jump, then 1 double kettle bell clean and press. Repeat this sequence roughly 4 times until minute is over then back to treadmill.
= Full body glycogen depletion which will in turn be able to store more by increasing insulin sensitivity.
-Warmup 2 minutes
- repeat 10-12 HIIT cycles
-Stop at 25-30 minute mark
- do 2x per week until photoshoots in addition to weight/ kettle bell training and dog walking

Im doing more this year because I want to test and also need to keep up mountain biking conditioning. I think im going to join the Reser/ Fusion Bike team to race in the mountain bike circuit this year locally.

Anyway here were the results

30 minutes
Over 300 calories burned
Max heart rate 189
Avg heart rate 127

Best part was it was not boring in the least. Remember your not lifting to failure but just having fun kicking some kettle bell butt!!!. All the while doing some hardcore controlled cardio..

So if your ready for a change give it a try I recommend watching your heart rate and breathing, don?t need anyone passing out here!!!

Back to the grind....

2009-11-29T18:27:00.000-08:00

Well thanksgiving proved to be a wonderful adversary. After i exclaimed to my wife Nicki that it was my favorite holiday, I was poised to do some damage on the lovely abundance of food laid before me. I cant wait for our new house so I can cook the meal!!!. Next year i promise. As you may know , I am on a clean eating plan to lean out not to compete but to finish a few photoshoots i have been asked to do. right now im about 9% bodyfat that would give me 172 lean mass which is almost 9 lbs higher than the beginning of this year. my new training split will be MON pull TUES push THURS legs and FRI Shoulders and and arms. Ill use as many kettlebell exercisess as i can and def will do kettlebells as HIIT. i Seem to have gotten much stronger since last year which makes me happy. Biking season seems to have come to a close and i had many great times on the trails with friends new and old. But back to thanksgiving day....

7am Trained legs and hit them hard with high volume to deplete glycogen to eat the thanksgiving carbs

ate a low carb postworkout meal and went to gramdmas brunch. CITRIMAX (garcinia cambogia fruit) works it apparently has properties that keep calories partitioned to muscle and not fat but it curbs your appetite. the whole rest of day i was having a hard time being hungry. I went to my brothershouse to eat with my parents. great food but Dinner at Nickis parents afterwards was very hard to get an appetite. food looked so good ad i was determined to eat homemade apple pie. It was all I could do to get one piece down!. I got home and realized that I didnt even take any leftovers home!!!! oh well. i do eat turkey and sweet potatos everyday….. so i guess my point is every day is thanksgiving for me. By the way i weighed 191.2 thanksgiving morning and the same the day afterwards. so no harm done!!!!

summer in november.

2009-11-22T13:32:00.000-08:00

Well today was the first day i did not have to wake at the crack of dawn to train anyone. i have to admit it feels pretty wierd. so i figured i would have a day of total relax. dog walk? check. started getting ready for a few photoshoots in the next 6-8 weeks, so i hopped on the bike trainer with a copy of Tom Robbins' "Fierce Invalids Home From Hot Climates" mmm hmm. rode for a good 25 min pre breakfast while sippin on some glutamine and bcaas. google it. im here to blog not describe..... after feeling the summer temp outside, my mind was racing to find something to do that didnt involve three layers of clothes. as always, the first thought wasto mountain bike... but i went yesterday and frankly legs were very fatigued. scratch that. cut the grass? im sure that can wait. So i figured id have a recuperative day. eat clean, clean the kitchen, read the social media bible and look where that took me .... blogging for the first time. if only i could type faster/better. Fueled by my wifes overly strong coffee, (i prefer the low acid weak morning brew) i watch these letters appear from taps of my shaky fingers. i suppose i am being productive and motivating myself to grow my business through an outreach into cyberspace, but chances are most of you know id much rather work with people than spend my day behind a computer screen. well this coffee is kickin in so i wanna go work out, i guess ill end up pushing the mower all around the yard for the next hour....