Posts Tagged ‘personal training’

Holiday Survival Guide and Free Fitness Plan

CrossFit in Seattle

Want to survive during the holiday and not be a statistic wanting to lose the 20 extra pounds gained during holidays?  I knew you wanted to different from your friends.  During this time of the year is seems to be socially accepted to party like it’s 1999 (That’s a “Prince” reference for all you youngsters), over drink, eat and gain 5-20 pounds.  Deep down inside everyone want to skip working out and not maintain a reasonable diet but that’s not how our bodies work.

FACT: If you eat more calories then you burn on a daily basis you will gain weight!  So don’t be surprised when 2013 shows up and you have extra weight in areas you didn’t have just weeks before!!!

If you ask any of my clients or athletes at my box they’d tell you I’m all about planning for success.  There’s know way to achieve goals (in general) if you don’t plan to succeed.  If you don’t care about weight or extra fat then stop reading NOW!!!

Now for you who actually give a care I have put down some really simple points on ways to enjoy the holiday parties and stay in shape.  Also below is a full week workout plan.  Now you won’t  have any legit excuses on why you gained weight this year.

2013 Survival Guide

1) Prior to arriving to any dinners, parties or “Happy Hours” make sure you eat.  NEVER show up to any of these functions starving.  All inhibitions goes straight out the door!

2) Make a point to exercise/do something physical for minimum 30 minutes per day.  This could be running around at the park with your kids, football with the family, walks after dinner or actually making an effort to go out in the garage or hit up your box and do a WOD.  (See WOD’s below)

3) Pick ONE day of the week to let it all out!  That means during the week don’t pig out, don’t over eat in the sugar category, don’t starve yourself but eat balance meals (40% Protein, 40% Fat, 20% Carbs).  When you decide to go all out make sure it’s this day and only this day.

4) Don’t get smashed!  Don’t over drink and cram tons of sugar down your throat.  Beer and Liquor is straight sugar that results in FAT.  Don’t try to argue with me saying,”But what about the clear drink or the wine?”  Allow yourself the leisure to drink just DON”T GET SMASHED!!!

5) Start making goals for 2013 today!  Not to start 2013 but what you want to do by 2013 or at least have started by 2013

6) Take pictures of yourself TODAY!!!! Yep, I said it.  Want to remember what you looked like before the holiday parties start?  You better because if you eat and splurge like you have permission then you are giving yourself permission increase your waistline!!

Now don’t get me wrong I want you to enjoy the time with your family and friends without being controlled by the fear of weight gain.  The only way to do this is to make a plan on how you eat, drink and exercise.

Workout Plan for 2013


“Base Line” 

400m run

50 Air Squats

40 Sit-ups

30 Push-ups

20 Burpees

*Beginners: 1 round

*Intermediate/Advance: 2 rounds


5 rounds

15-30 Box Jumps

200m run

15-30 Push Presses


15 minute running clock complete as many rounds as possible

30-60 Walking Lunges

10-20 Pull-ups

30-60 Double Unders or 120-180 Single Skips


Go out for a low intensity walk or jog for 25-40 minutes


10 rounds

100m run

10 Goblet Squats (use a weight and hold in front of chest)

5 Broad Jump Burpees (do a burpee then jump forward)


30  “Christmas Survivors”

Using 25-45 lb dumbbells

Push-up + Hang Clean + Push Press (all movements with DB)

*Try to be 10 minutes


Rest Day

Why is there a range for weight and reps?

If you are a beginner use the far left number, if you intermediate/advance use the far right number. (For example: 15-30 reps)


It is my hope that you walk into 2013 feeling better than you have ever felt and that will simply be because you planned to survive this holiday!


For further workout explanations or questions, Email me at

Ladies You Need To Lift Heavy | Beauty and Strength

2012 CrossFit Games Female Athletes (Fittest Women on Earth)

This post is to all my female clients, friends, family members and strangers that I have never met who think CrossFit/Lifting weights will make them bulky.  Over all the years that I have been a personal trainer/coach (almost 7) I have always had to have the conversation regarding weights and getting bulky.  75% of all my consultation with female clients always start with a question or statement like this,”Will weightlifting/CrossFit get me bulky?” or “I don’t want to get bulky!”  To be honest if I was a female and all I saw as role models were “female body builders” I too would be skeptical.  Regardless, lets have the conversation together.

To keep this post short and sweet this is what my response would be to YOU the female in fear of the “Bulk”: 

(Your names), it’s impossible to “bulk” up.  You don’t have the levels of testosterone that a male has to give you that “bulked” effect.  The only reason you see bulky women is because they are purposely wanting to look like that.  Strategies would include steroids, caloric surpluses or some other supplementation for that effect.  So in the meantime let’s worry about the “bulk” thing when it happens and deal with it then.  (Side note: we won’t ever be dealing with this issue)

Here is a list of things I want you to focus on as you start training: 

1) Eat.  Be sure to have 3-5 small meals a day.

2) Macronutrients.  Eat your macronutrients in this order. Protein, Fat and Carbohydrates.

3) Train and Rest. Schedule 4-5 days a week to train in the week never exceeding 3 consecutive days and schedule a minimum of  2 rest days in a 7 day cycle.

4) Lift Heavy. The body benefits more than you can imagine.  Benefits include: rapid fat loss, increase definition, decrease aging process, increased 24 hour caloric burn (up to 100 calories post workout)

5) Hydrate. Drink water, eliminate soda, juice and (anything that dehydrate your or has sugar)


Below is one of the best videos I’ve seen that gives 100% visual proof that women who train will not “Bulk Up!”

For any questions or suggestions contact me at

Establish A Goal, Then Plan Accordingly I Progenex I Mercer Island CrossFit 5K WOD Challenge | Seattle CrossFit Coach in Queen Anne


If you are like 99.9% of people you have a destination you hope to achieve with your workouts.  The typical process is 1) You feel tired of your current status 2) You get sick of that feeling way 3) You verbalize your sick of it to a friend or just out loud and 4) You go and do something about it.  So, what phase are you at right now?

Regardless of where you are at right now the thing that is most important is what is your PLAN?  The typical gym goer (75%) never achieves his or her goal.  When the New Years resolutions coming strolling in January health clubs are busy because there are destinations and bodies types desired.  Back to the stupid numbers again, 75% of gym goer never see any changes, the remaining 25% is broken down to 15% of gym goers who by sheer luck see change because they are copying someone else and the last 10% (I call the elite) accomplish and establish success.  Now why do all these numbers matter?  They don’t really, but what does matter is there are about 85% of gym goes or individuals with an active desire who do not ever taste full success.  Why you ask?  I’ll tell you why………No Plan Of Action With Vision!!!!

Plan of Action with Vision

Having a goal is 100% pointless if you don’t have a plan.  Having a plan will help you not cheat on your nutrition, help you make it to the gym on the days you are exhausted, help you push harder in your workout when you body tells you to stop and help you kill the voice of negativity.  The reason the 10% of gym goer achieve success is because they SEE their goal, they ARE their goal and they Are their goal before it even happens.  If you can not see past where you are right now you will NEVER get to your goal.  This is why you MUST plan your goal(s) out to the fullest and most detailed.


How To Make A Plan

The first thing you need to do is go to a place without any distraction so you can fully concentrate on yourself.  If you are mom this makes sense.  So if you are mom get a babysitter, let dad take the kids to the park or just wait for until the kids are napping.  If you do not having any distraction specific just go to a place you can focus.  Second, grab a a tablet with pen and write everything you want to accomplish (don’t hold anything back) and allows yourself to visualize you at your goal.  Once you have everything on paper this is when it gets fun.  Start breaking down when you will start achieving your goals or meeting your check points.  Follow my steps below:

1) Break your goal down to specific dates (example: weekly to monthly check points)

2) Establish what you will do each day/week that moves you closer to your goal (example: nutrition planning/meals and workouts)

3) Set up a social network platform that you will post on a daily basis.  This will establish public accountability. (example: twitter, facebook, blog,etc)

4) (Optional) Purchase an outfit that you can not fit into currently that you will when you hit your goal, register for an event (triathalon, competition, etc),  or set up a vacation destination where you will wear minimum clothing

5) (Optional) Pick up any supplements, protein powders, vitamins that will assist your journey.

*If you know me personally I am not big on having a huge bag of supplement but I am a fan of using products that work and assist you.  I will drop a few links below that I HIGHLY recommend.



All of these step are very vital to succeeding!  If you have any additional questions or if you have a unique situation please contact me at