7 Meal Prep Tips 11/84

Since I need tons of nutrition posts I figured this one needs to be a no-brainer. By now, most people should know that if you want to make any kind of real body composition changes then you need to make sure your diet is on point. The easiest way to make sure that you're consistent in your diet is to prep your food ahead of time. Most people refer to this a "meal prep" (duh). But I've come to realize that a lot of people are very intimidated by the idea of meal prepping and probably think it's way harder than it is. Everyone loves to post their pictures of 20 perfectly portioned meals on Instagram but the though of needing to do that can be a huge turn off for a lot of people. Although that method obviously can work, it definitely isn't the only way to go about it. Here are a few tips that I use in my daily life to make sure that my meal preparation works for me

1. Pick 1 or 2 days a week for your prep

This is meal prep 101. The point is that you don't have to cook every single day. Sunday is usually Worldwide Meal Prep Day but use whatever day you're going to have a lot of free time. Make sure to prep every week on this day so that you don't run out of food. Personally, I do Sunday and Wednesday.

2. Own a lot of sealable containers

Duh, you need to have somewhere to store and carry your meals. Any plastic or glass container that has a lid will work but some companies do make sectioned containers just for meal prep. I just buy packages that come with a variety of sizes for different needs. The biggest ones work well to store things in the fridge and the smallest ones work well for fat sources like almonds or peanut butter that you need to limit yourself on.

3. Definitely cook all of your protein

The most important thing that we prep each week is our protein sources. Of the things you're going to need to cook, this will take the longest and this will also be the most important part of your meal. Here's an example of what I do...

- Defrost an entire back if chicken breasts.
- Marinate them so that they are not dry. There will be a few extra calories in this but it will make next to no difference. Unless you're in contest prep, you don't need to worry.
- Place all marinated breasts onto a cooking sheet and cook at 375 degrees for 20 minutes
- You now have a bunch of protein. Either weigh it into individual meals or store it all together.

I typically do this with 1-2 bags of chicken and a few fillets of salmon or tilapia.

4. Invest in a food scale

You should definitely weigh out your protein for each meal so that you know how much to track. That amount will depend on how often you eat but I usually do 5-6 ounces cooked. The only other thing I weigh is fats, I just go off of the nutrition label for most carb sources but if you're super serious you can weigh everything. This will be the most accurate way to track.

5.Pick how you want to track and stick to it

Like how I mentioned in point 4, have a system and stick to it. My system is to weigh my protein and sometimes fat, and use the labels for carbs. This is what works for me and what I can stick too, seems to be working well too. You'll need to experiment but figure out what you can be consistent with.

6. Have convenient back-ups

I always try to keep convenient sources of protein, carbs, and fat that I can go to if I need to. That way, if I run out of food or am in a time crunch I can just grab that. Typically these are things like beef jerky, pre-cooked turkey sausage (takes on a couple minutes to defrost), almonds, PB, apples, bananas, Belvita Breakfast Biscuits (God I love these) and other easy items. This just makes for a good backup plan.

7. Sort all of your meals together ahead of time, or not

Some people do this and some don't. If you want to pre-portion your meals then more power to you. Personally, I don't like to do that because my meals will change based on my activity level for the day. So here is a basic plan for what I do.

- Store all my protein together then grab out my normal 5-6 ounces per meal
- Measure or weigh my fats and put them in individual containers
- Decide what I want for my carbs. I usually try to get some from fruit and some from whole grans each meal.
- Stick a crap ton of veggies in some large container.
- Through it all in my bag and leave.

Easy-peasy. Not the most time efficient but I like to be able to mix and match each day depending on what I'm feeling. I've been sticking to this type of plan for over a year now and it seems to be working great for me. Hopefully you found these tips helpful and get make a real change in the way you eat. Don't forget, if you want to be the first to hear about new posts, new programs, and get discounts on paid services, make sure to leave your email in the space above and join my Newsletter list! The list is growing rapidly so don't miss out!

See you tomorrow!

Facebook: Greg Herceg - Personal Trainer
Instagram: @GregtheTrainer
Email: gsherceg@gmail.com

Top Exercises for Each Muscle Group 10/84

 Today, I wanted to give you some fuel to build your programs with. People argue back and forth about what exercises are the best for each muscle group so I wanted to put mine out there and let you know my professional opinion. If you've been reading along lately then you know I'm a fan of the basics. There probably won't be any crazy or innovative exercises on this list and that's the way it should be. The basics are the basics for a reason and you should master those before trying to move on. We'll start from the top and work our way down.

Neck: Manual 4-way Neck

Neck harnesses and partner assisted are both great as well but this variation is easy to do if you train alone and is safe for beginners. Neck bridging is something that should be saved for intermediate to advanced lifters because of the potential it posses for injury

Traps: Power Cleans

To this day, nothing hits my traps harder than power cleans, Because I don't do them as often anymore, I always feel it a ton the next day. I'm also sure that my traps were definitely at their biggest when I was competing in Weightlifting full time. Farmer's Carry and shrugs get an honorable mention.

Shoulder: Barbell Strict Press

This became one of my favorite exercises period while I was training it hard a few months ago, My shoulders blew up and I got my strict press from a week 195lbs to a slightly less weak 215lbs in 12 weeks. During that time, I assisted my shoulders with high rep front raises as well as a ton of other pressing exercises.

Pecs: Wide Start Ring Push-up

This is a little variation to a regular ring pushup. Set up the rings wider than shoulder width but keep holding them about shoulder width the whole time. This wide set up forces you to pull your arms together throughout the movement and you'll get crazy activation in your pecs. The need to stabilize help make bulletproof shoulders and you can add some weight for even more challenge.

Lats: Single Arm Dumbbell Row

This classic beast will pile muscle onto your lats, upper back, arms and forearms. Make sure, when you are trying to focus more on your lats, that you pull you elbow straight back and don't shrug your shoulder. Too many people shrug when they get tired and make their upper back do the work. That's part of the reason why you see so many people with jack upper back but no lats (looking at you CrossFitters). Also, your elbow doesn't need to travel much past your body, going too far back take tension off your lats and can cause some issues.

Lower Back: Deadlift

I'll shamelessly add the deadlift here because it needs to go on this list somewhere. Your lower back works a ton on the deadlift to stabilize your spin and well as to help your glutes and hammies extend your hip. Just make sure your back stays flat through the entire movement. Deadlifts are awesome so do them.

Abs/ Obliques: Rollouts

I'm falling in love with rollouts and all their variations because of how effective they are. When doing any variation, make sure to keep your core as tight as possible and don't let you back extend. Use an ab wheel, exercise ball, or TRX for a great exercises that you will definitely feel tomorrow.

Triceps: Cable Pressdowns

There are a ton of exercises you can put here but I love good 'ol cable pressdowns. Once you get your main lifts out of the way it will be beneficial for shoulder and elbow health to hit some isolation exercises like this.

Biceps: Single Arm Dumbbell Preacher Curl

Some of the biggest gains I made in my biceps were when I was doing these once a week in a pyramid fashion of 12,10,8,6,10,12. Keep constant tension on the bicep and focus on squeezing throughout the movement. I'm not a fan of letting your arm go 100% straight on this exercise either.

Forearms: Farmer's Carry

One of my favorite exercises period. Blows up your forearms, grip strength, and core strength while adding slabs to your upper back, and shoulders. Not to mention it burns a ton of calories. Just pick up the heaviest dumbbell you can and walk with them. You can also use a trap bar or farmer's walk handles if you're lucky enough to have them.

Glutes: Barbell Hip Bridge

I love these for direct booty work. Here's one reason why I think these are important to add to your squat and deadlift butt building goals. Squats have the  highest glute activation and the bottom of the movement with the hip flexed and deadlifts have the highest at the top when you lock out, but now there is little force required at that point because your body is vertical. On the other hand, bridges have the highest activation with the hip is fully open at the top plus you're horizontal, meaning you need to squeeze HARD the whole time to maintain that position. I'm not saying one is better that the others, but it's is important to have all three in a program.

Glute Honorable Mention: Banded Monster Walks

All my in-person clients know how much I love these. They're a great frontal plane movement that can hit the muscles on the side of you butt super hard. Those muscles (gluteus medius and gluteus minimus) are important for hip stabilization and femoral external rotation.


Hip Flexors: L-Sit Holds or Raises

This is kind of a weird one because few people actually think about working their hip flexors. They're usually just an afterthought for ab exercises but it s important for all of your muscle to work properly and be strong enough. Training these muscles becomes particularly important for athletes who sprint a lot or really anyone who runs. While you're running, if a hip flexor muscle like the psoas is too weak then something like the rectus femoris (a quad muscle that also does hip flexion) will most likely take on more work flexing the hip than it should. This could lead to injuries and poor running mechanics down the line.

Quads: Back or Goblet Squat

Squats are awesome. You should do squats. If your goals is too get big and jacked then you definitely need to be doing back squats. They are thought by many to be the #1 overall muscle building exercise. But (and that's a big but), way too many people's barbell back squats look like garbage due to mobility and strength issues. This is where goblet squats come in. Since goblet squats are front loaded they can help you get a little lower in your squat and with better technique. This can be a pretty sufficient exercises for most people starting out and it's only when you run out of dumbbells that you actually need to move to a bar. Hopefully by that point you've been working enough mobility that your back squat will be looking good.

Hamstrings: RDL and Glute Ham Raise

Double shot for this one. I love both exercises for hamstrings and they both work different movements that this muscle group performs. RDLs (or Romanian Deadlifts) are my favorite hamstring exercise for hip extension while GHDs are my favorite for knee flexion. Both are very important functions of the hamstring that are sometimes out of balance (looking at you again CrossFitters, do more knee flexion).

Calves: Jump Rope

Weaseled out of calf raises on this one even though I often include those in my program. Jumping rope my be the ultimate calf builder outside of running but you need to make sure you do it right. As you jump, really focus on contracting your calves and make sure they are not just working passively as a result if your jump. Practice singles, double-unders, and single leg jumps and do them to start or finish you full body or leg day. Also, message me if you want to hear how I put an inch on my calves in two months. I may do a future post on that too.

Well there you go. Starting adding these exercise to your program and watch the gains come raining down. Don't forget, if you want to be the first to hear about new posts, new programs, and get discounts on paid services, make sure to leave your email in the space above and join my Newsletter list! The list is growing rapidly so don't miss out!

See you tomorrow!

Facebook: Greg Herceg - Personal Trainer
Instagram: @GregtheTrainer
Email: gsherceg@gmail.com

6 Tip for Your Summer Cookout! 9/84

Good morning everyone! I had another post ready for today but I came up with this idea and wanted to get it out to you asap. Since today is Memorial Day, I wanted to do a quick post on my top tips for staying in track during those great summer parties. Cookouts are a great way to spend time with family, relax in a pool or on a boat, and have the ability to eat a ton of food. Although grilled food can be super healthy, we all know that the burgers and brats are going to show up eventually. And let's be honest, that potato salad probably doesn't fit very well in your macros. But, there are some things you can do to help preserve your waistline while still enjoying yourself.

1. Try to get an early workout

It may be too late for this today, but if you can get a gym session in before your party then make sure you get there (shoutout to everyone during Murph today). We all know you won't do it later and your gym will probably all be closed anyway. Burn some calories, get it out of the way, and prep your body for some good food.

2. Opt for chicken when possible

If you have the option of grilled chicken at you family cookout then try to grab that as often as possible. It's no secret that chicken is almost always leaner than beef or hotdogs so it's going to have any fewer calories and more protein per serving. Grilled chicken can be dry sometimes so feel free to add a little of your favorite condiment if needed. It won't make or break your day.

3. If not, pick burgers over hotdogs

If chicken is not an option then I would pick a burger over a dog. Super processed meat products like those are loaded with salty preservatives and fat (usually like 50/50 fat and protein) which will add a ton of calories to you day. Although burgers aren't the best, 80/20 protein to fat is probably the worst you'll have to deal with and can be much less processed than their pork friends. Careful with the cheese too.

4. Skip the bun (kind of)

This has been a go to so far this weekend for me. 1 burger with a bun then another patty with no bun after. There's nothing wrong with carbs but they like to be overly present at holiday events. Losing just one bun can save you around 30g of carbs and up to 180 calories. That extra party will get you some satiating protein as well.

5. Veg out on veggies

This is a tip that applies to daily life as well. If you're trying to lose fat or just don't want to over eat junk then load up on that veggie tray or salad at the start of your meal. Most veggies are "free foods" that I don't even make my clients track. Eat at least 1-2 cups and that will take up some space in your stomach and make you feel more full faster. Just watch out for vegetables like carrots that are higher in carbs. While still great and healthy, I would track them. After your veggies eat your protein then whatever you have left.

6. Do something active

Although days like today can be great for relaxing, try to get some family games or sports at some point during that day. Volleyball, kickball, softball, or even corn hole can at least get you up and moving to burn a few extra calories and get that blood flowing. It doesn't need to be anything crazy, just get up and moving.

If this finds you in time today then good luck. If not then save these tips for you next outing so you can be prepared! Don't forget, if you want to be the first to hear about new posts, new programs, and get discounts on paid services, make sure to leave your email in the space above and join my Newsletter list! The list is growing rapidly so don't miss out!

See you tomorrow!

Facebook: Greg Herceg - Personal Trainer
Instagram: @GregtheTrainer
Email: gsherceg@gmail.com

Training the Right Way Part 2 8/84

Yesterday, we discussed what it means to train like an athlete, why I program that way, what a program would look like, and how I adjust that program for my clients. Today, we’ll take a deeper look into how I change that program further to fit more client’s needs. This will include programs for training more sessions per week and how I adjust that to add conditioning directly into the sessions. If you haven’t read Part 1 yet then make sure to do that first.

The program outline from Part 1, which is designed to be a full body workout, is great for a 2 days per week or 3 days per week program. But what about people who want to train more frequently? It is possible to do full body more frequently (see CrossFit) but for most I don’t think it’s your best option. If you want to lift 4 or 5 times a week then that is when we move into different splits. Usually, this becomes upper body and lower body split, meaning you train each movement and muscle group in the lower body 2 times a week and each movement and muscle group in the upper body 2 times per week. This approach is my favorite for a 4 times a week program because it gives you a lot of time work per muscle group as well as plenty of rest time before having to use the same muscles again. It also allows us to use the base of an athlete program by focusing on compound movements first then follow down the line from most complicated to least complicated. An example of this type of program would look like this.

Lower Body

1.       Dynamic Warm-up/ movement preparation

2.       Compound strength lift

3.       Hinge Movement

4.       Squat Movement

5.       Glute accessory exercise

6.       Lower leg accessory exercise

Upper Body

1.       Dynamic Warm-up/ movement preparation

2.       Compound strength lift

3.       Pulling Movement

4.       Pushing Movement

5.       Biceps accessory exercise

6.       Triceps accessory exercise

7.       Shoulder accessory exercise

This is the very basics and more can be added from here but this type of lifting program will work very well for most people who want build muscle and/or lose fat. I will take this outline and do it twice per week with different exercises for each movement. This gets you more variability of exercises while still hitting the main points that you want to hit. But wait, what if you want to lift five times a week? My usual recommendation is to take that fifth day and do an upper body pump day. Do lighter weight with high-ish reps and just get a sick pump. If you decide on that then you may even want to take an exercise or two out of the other upper body days so they you can still maintain a good amount of total volume. Some people may be wondering where core work fits into this so I usually will add it in either at the end of the lower body days or save it for conditioning days. Yes, I am a believer in doing core focused work because I don’t believe that heavy compound exercises are enough for most people. I’ll have a full post on core work in the future as well.

Another adaptation I will make to this outline is to transform it into a conditioning session. This is actually what I do for most of my weight loss clients after we take them through a brief adaptation period (most people I get have little to know experience lifting weights). We still start the same with a dynamic warm-up and movement prep work, then still go to a heavy compound exercise. Even when someone wants to lose fat I always try to help them get as strong as possible. After the heavy lift, I basically take the accessory work and make it into a circuit. I’ll take on exercise for a squat, hinge, push, and pull and shorten or eliminate rest between exercises. I then have them work through that for a given amount of time or rounds. Think of this as a more structured and progressive form of CrossFit training. Instead of being constantly varied we stick with the same set-up for a few weeks but try to increase difficulty each week in some fashion. That could be increasing time, increasing weight, or increasing reps depending on the workout. I also work more with interval training than you often see in CrossFit. If you’re on a good program that it will show up but I don’t think people utilize it as much as they should.

Using intervals help me keep then intensity high for each session because I can control the amount rest they get before working again. For most of these workouts my goal is intensity. I want them to work hard and fast and get their heart rate up because I know they will do low or moderate intensity on their own for homework.  It gives a good mix of everything and, chances are, most people don’t want to do the high intensity work on their own. Here’s on outline that I will use for a conditioning day.

1.       Dynamic Warm-up/ movement preparation

2.       Power exercises

3.       Compound strength lift

4.       Circuit

a.       Hinge Movement

b.      Squat movement

c.       Push movement

d.      Pull movement

5.       Core work

You can see how similar this is to the basic outline that we started with. I added core work at the bottom which is 2-3 exercises done back to back with rest afterword. Again, there will be a future post of my favorite ways to train core so I will leave the specifics for then. Other than that it’s basically the same set-up and it works very well. You’ll jack up your heart rate, burn a ton of calories, and even build some muscle while you’re getting a good cardiovascular adaptation. Something like this will definitely cover all of the bases that you need.

Hopefully you got something out of this 2 part post because it is a pretty deep look into how I program for my clients and what goes through my head when individualizing each program. My goal was to give you guys as much free info as I could without getting too specific so I could keep it fair to my paying clients. If you want details on what exercises I use, what dynamic warm-up and movement prep I do, or how I progress my programs throughout each cycle then reach out to me. We’ll figure out what we need to do to get you the help that you need! Don't forget, if you want to be the first to hear about new posts, new programs, and get discounts on paid services, make sure to leave your email in the space above and join my Newsletter list! The list is growing rapidly so don't miss out!

See you tomorrow!

Facebook: Greg Herceg - Personal Trainer

Instagram: @GregtheTrainer

Email: gsherceg@gmail.com

Training the Right Way Part 1 7/84

I wanted to do an extended post about this because I feel like this is something that is actually super important for people to know. Training my non-athlete clients in a similar fashion to the way I used to train Division I athletes and CrossFit athletes is something that is very important to me and is often one of the foundations of my training programs.

You may be asking what it actually means to “train like an athlete” so I’m going to explain what that means first. Then, I’ll explain why I choose to program this way as opposed to other options. Then finally, I’ll show you what a program like that would look like and show you the adaptations I make to it for my clients.

So what does “training like an athlete mean”? To me, it means doing generally full body workouts, based around compound movements, and follows an important order for the exercises. Athletes usually only lift 2-3 times per week, depending on what part of their season they are in. This puts them in the perfect set up to do full body workouts each time. That is something that I change depending on the client because if they want to lift four times per week then I need to adjust that scheme.

Compound movements should be the basis of almost everyone’s program and is definitely the focus here. With athletes, we only have about one hour to get them through a workout, so there’s not a ton of room for unimportant filler exercises. My clients have the same time constraint except that we only do 45 minute sessions. Because I want to fastest results for my clients, I spend our time of the exercises that are going to give then the most bang for their buck (for more info check my old blog post).

Other than the time constraints, I prefer this type of training because I feel it is more effective for what most of my clients want. Generally, they don’t want to be bodybuilders, they just wanted to lose fat, gain muscle, and be able to make their everyday life easier. This is where athlete style training and “functional training” have a huge advantage over bodybuilding. Not only do we focus on compound movements, but we do them in a way that is more transferable to daily life. Think of it this way, a goblet squat and a leg press are both lower body compound movements, but obviously the squat is more transferable to life. Rarely will we be sitting down and pushing something away with our feet, but we do squats all day long whether we realize it or not. Basically the same muscle groups, but one has a better carryover. This type training is also going the have you better prepared to go out on the weekends and be active, or be able to go outside and play basketball with your kids.

At this point you’re probably wondering what an athlete’s program looks like. If you have been following my posts (you should) you may already have an idea but I’ll show you here. A basic athlete’s program outline would look something like this.

1.       Dynamic Warm-up/ movement preparation

2.       Power exercises

3.       Compound strength lift

4.       Hinge Movement

5.       Squat movement

6.       Push movement

7.       Pull movement

8.       Accessory/ core work

It’s a pretty basic, full body workout that can have the goal of building muscle, building strength and/or increasing power output (depending on exercise selection and set/rep schemes). Although this is great, there are some changes that I make to make this model fit better with the majority of the regular population.

First and foremost is that I usually eliminate the power exercises. These would be exercises like box jumps, bounding, cleans, snatches and other plyometric or high velocity exercises. The reasons I remove them are simple; they just don’t help much with most people’s goals, they take a long time to learn, and there are other exercises with a better risk: reward ratio. On point 1, most people who just want to lose fat or build muscle don’t care about how high they can jump or what their 1 rep max snatch is. Also, the way these exercise are usually programmed doesn’t really do a ton for body recomposition, because they are typically done with low weight, low volume, and come with long rest periods. Obviously, if you follow CrossFit at all then you know that these exercises are often used and, in that methodology, can be effective tools for conditioning. Some people argue that the Olympic lifts (the clean, jerk, and snatch) are not “meant” to be used in higher rep schemes but honestly I think that’s kind of dumb. Who’s to decide what an exercise is “meant” to be for? They are there to be used for whatever you need them too be. That being said, I still don’t use them much based on the other two points. There is one exception though, where I add a very basic hang power clean in a barbell complex. In my opinion and experience, the hang power clean is the easiest variation to teach and learn, making it really easy to work into a conditioning session. This is also just an effective and natural transition from holding you bar in your hands to holding it on your shoulders in a front rack.

The only other real change that I make is I often do more supersets with my clients. Again, supersets are when you pair two exercises together and do them back to back before you rest. The main reason I do this if for the time constraint, but there is also an increased metabolic component that will help my fat loss clients burn a few more calories.

So after those changes, the set-up will look something like this…

1.       Dynamic Warm-up/ movement preparation

2.       Compound strength lift

3.       Superset 1

a.       Hinge movement

b.      Push movement

4.       Superset 2

a.       Squat movement

b.      Pull movement

5.       Accessory/ core work

You can see that there are obviously similarities but obvious differences as well. This is a great setup for someone who only wants to lift 2-3 times a week and wants to get results the fastest that they can. In the next part of this post I’ll go into how I adjust this even further for people who want more frequent sessions or something just a little different. 

Don't forget, if you want to be the first to hear about new posts, new programs, and get discounts on paid services, make sure to leave your email in the space above and join my Newsletter list! The list is growing rapidly so don't miss out!

See you tomorrow!

Facebook: Greg Herceg - Personal Trainer
Instagram: @GregtheTrainer
Email: gsherceg@gmail.com

The Best Diet Ever 6/84

For most people, this could be the big one, the one thing that can really spark them into some real change. They have a good exercise program and are going to the gym but they just need to figure out their nutrition so that they can finally get the inches off (or on). If they just could find that one diet program that could help them then they could finally have the body that they've always wanted. Well today I'm going to tell you all about it.

There are tons of different diets out there; low carb/keto, paleo, vegan and vegetarian, and everything in between. And guess what, there are people in every single one of the camps who are extremely healthy, lean, athletic individuals. Each one of them will probably tell you that their diet is the best and if you want to be healthy, lean, and athletic also then you should do what they do. Here's the thing though, they are all right but they are all wrong as well. The reason that that diet worked for them is simply because it is the one that they were able to stick to and be consistent with. That, by far, is the single most important aspect of any diet.

Sorry if I got your hopes up with some innovative new research or something but the point here is that you need to find what works for you. Want to do Paleo? Sweet, do it and stick with it. Does being vegan work for you? Sweet, then stick to it. Those two diets are almost exact opposites in practice but they can both work if you just do them for a long time and eat the right amount of food for your body!

If you are starting from ground zero this is what I would do. First, figure out how many calories you need to eat every day using My Fitness Pal or any other website that will calculate your BMR and activity level. Then, start with a diet that is pretty moderate in protein, carbs, and fat. According to Dr. John Berardi of Precision Nutrition and also the team at Renaissance Periodization, something like this moderate diet is the one that is the easiest and most effective for most people (it is also what I do). If we're looking at percentages that could be something like 30% protein, 40% carbs, and 30% fat. Start here and make notes on how you feel day in and day out for a baseline. If you start progressing towards your goals then just stick with that! If it's not working for you then adjust your diet by trying higher carb/ low fat and low carb/high fat. If you find that one is easier for you to stick to and makes you feel better then do that one. It's that simple. At that point you just need to make sure you're eating the correct amount of calories and you will start moving in the right direction. I promise.

I'll leave you with a few tips that I give to all of my clients

1. Eat protein with every meal. Protein is very satiating and is necessary to build muscle on a bulk or maintain muscle on a cut. This should be a top priority.

2. Eat veggies with every meal. Sometimes eat them raw and sometimes eat them cooked, both have their benefits.  This tip will not only be healthy but it will help you fill up faster if you're cutting.

3. Eat carbs and protein before and after your workout. This will be your fuel and your recovery. Avoid a lot of fat at these two meals because that will slow down digestion time which slows down how fast your muscles receive those nutrients. You can eat carbs at other times as well but make sure to get some here. Space your fat out in your remaining meals.

Well there you have it, now go out an find the best diet for yourself. You owe it to yourself to be as healthy as you possibly can. If you need help or don't know where to start then please reach out to me and I'll get you the help you need. Don't forget, if you want to be the first to hear about new posts, new programs, and get discounts on paid services, make sure to leave your email in the space above and join my Newsletter list! The list is growing rapidly so don't miss out!

See you tomorrow!

Facebook: Greg Herceg - Personal Trainer
Instagram: @GregtheTrainer
Email: gsherceg@gmail.com

What Supplements I Invest in 5/84

Welcome back everyone!

I wanted to take this post to talk about supplements. We've already gotten into nutrition, losing fat, and building muscle, so this seems like the logical next step. I've decided to make my first post about supplements one that highlights the different products that I take and why I take them so you guys can get an idea of where to start. We'll start with the basics here...

1. Whey protein powder

When most people think about supplements this is usually a go to. I use whey protein for the convenience of not have to eat a chicken breast during my workout as well as to get the fast digesting benefits that are specific to whey once I'm done lifting. Compared to other types of protein, whey digests very quickly, making it beneficially for an intraworkout or postworkout option. It can even be used as a meal replacement when mixed into a smoothie or blended with peanut butter.  Personally, I take Building Blocks Protein by Supplement RX mostly because that's the brand that we sell at Xperience Fitness. I've been taking it for just over a year now and it works great for me so I don't want you to think that the only reason I take it is because I also sell it. It has definitely been an important part of me getting to wear I am physically. Especially when I got all the way up to 257 pounds while maintaining around 10% body fat (drug free of course). Long story short, whey should be a go-to when starting to build your supplement stack.

2. Gatorade powder

Tasty, tasty sugar. I know what some of you are thinking and yes, the sugar content in Gatorade is super high, especially in the concentrated powder form. But guess what; that's the point! I don't want to get to sciencey but here's the basics, Your body runs on sugar (specifically glucose) and it is the power for most movements you do on a daily basis. Glucose is actually the #2 most preferred fuel source for the human body right behind (interestingly) lactate. Anyway, when you consume sugar your body releases the hormone insulin. This insulin takes the sugar from where it is being digested and it pulls it into the muscle cells so it can refill the energy stores you used when working out. But here's the kicker. It also takes with it any other substance that is present, in this case protein. Insulin will grab the sugar and protein and take it directly to the muscle cells way, way faster than relying solely on digestion. This means faster and better recovery for you so you can get those gains ever quicker.
Bottom line, carbs + protein > just carbs or just protein.

3. Creatine Monohydrate

Creatine is the single most studied and tested supplement ever. It got a really bad reputation years ago when two high school wrestlers who also happened to be taking it (correlation is not causation right?). It has now been proven to be extremely safe and extremely effective. Again, I don't want to get too deep into the science in this post but creatine is an amazing supplement in my opinion. Essentially, what it does is it helps keep muscle cells hydrated and allows them to contract more efficiently. It also help your body produce quick busts of energy a little bit better. It is extremely beneficial to any person or athlete who wants to become stronger and more powerful. Also, even though is typically thought of as a supplement used to gain weight, I would still recommend it to people trying to cut as well. There will be a small increase in body weight in the beginning but that is a result of the hydration of the muscle cells. Obviously your body fat has not increased. You don't need to take anything super fancy. Basic monohydrate is perfectly fine. I use Optimum Nutrition's Micronized Unflavored Monohydrate myself.

4. Fish Oil

I'm going to be honest here; I basically live off of this stuff. If you follow me on Instagram  you may have seen stories of me taking literal shots of fish oil regularly. Compared to most people, I'm a relatively big guy at 6'3" 250lbs and after 12 years of volleyball and 3 years of competing in CrossFit and Weightlifting my joins have definitely felt better. And I can definitely tell when I have been slacking on taking my fish oil. My left knee is usually the first place that starts to swell up but sometimes I start to feel it in my fingers too. As far as anti-inflammatories go, fish oil is one of the tops. It doesn't take long of me being consistent with it for my body to start to feel a lot better. It also has powerful brain benefits and can be good for skin. I recommend fish oil to pretty much everyone but just eating a lot of fatty fish can get the job done as well. Right now I take Carson Lemon Flavored Liquid Fish Oil that I found at GNC. Most fish oil will comes in pill form but I got so sick of having to take them so I switched just to liquid. Surprisingly, it tastes great!

5. Greens Drink

This is one that has been rising in popularity as the popularity of multivitamins have dropped off a bit. Greens drinks are basically powdered fruits and vegetables that are loaded with a lot of good stuff. The basic ones are anti-inflamatories and antioxidants like you get with normal fruits and veggies as well as most of what you'll find in a basic multivitamin. Now , some of the more potent ones add probiotics, prebiotics, EPA and DHA (the compounds in fish oil), a full multivitamin, multi-mineral, and all kinds of good stuff. I typically take RX Greens from Supplement RX but they are in the process of changing their formula so in the mean time in considering trying something else like Athletic Greens or My Body Blend to see how those work. Again, this is a supplement that you can mostly replicate just with your diet (you should be eating a lot of fruits and vegetables already) but it is convenient and you can get some extra benefit form some of the top brands.

Bonus: Pre-workout

I needed to give a quick shout out to my good friend pre-workout since we really have spent a lot of time together in the past few years. Some people love it and some people hate it but there's nothing quite like the feeling of when your pre-workout kicks in and you feel like you can take over the world.  I have taken a few different ones in the past but I usually cycle through a few. C4, Thermo Ignite by SRX, and Ion by Performix are usually in the mix but recently I've tried a few heavy hitters to see what goes on. Mr. Hyde and Mesomorph are two of the most potent pre-workouts out there right now and they definitely live up to the reputation. I get an absolute killer workout every time I take one of those (which is not often).

So there you have it, my top 5 go-to supplements plus one close friend as a bonus. It may seem like a lot to some people but to others 5-6 different products is next to nothing. I definitely like to stick as close to the basics as I can and try my best to spend my time around the things that are actually proven to work. Going overboard on supps can get expensive very quickly and chances are it's probably not worth your money to get that cleanse or testosterone booster. Don't forget, if you want to be the first to hear about new posts, new programs, and get discounts on paid services, make sure to leave your email in the space above and join my Newsletter list! The list is growing rapidly so don't miss out!

See you tomorrow!

My Top 3 Favorite Cardio Workouts 4/84

Welcome back everyone!

Now that we have gone over the very basics of nutrition and building muscle I want to dedicate a post to cardio, well actually conditioning. Being a lifelong athlete, I much prefer the word "conditioning" to the word "cardio". Why? Because athletes do conditioning, and conditioning sounds way more bad ass than cardio does, but this topic is already set aside for another post. What I wanted to give you today are my Top 3 cardio/conditioning workouts so you can get an idea of what I really believe will help with any weight loss of body composition goals.

1. Interval Training

If you come to me and tell me you want to lose body fat, I'm probably going to tell you to do interval training. Of course I mean HIIT or High Intensity Interval Training and it usually involves a bike or rower (if you have one). Here is a basic workout that I would start someone on for a stationary bike...

15 seconds HARD
45 seconds easy

Repeat 20 times

Obviously the 15s and 45s make 1 minute intervals so this workout will take 20 minutes. The hard portion should be as hard as you can. Everything you've got. The easy portion is still pedaling but at whatever pace you need to do to recover for your next sprint. This would progress by adding work time and reducing rest time each week. For example, week 2 could be 20 hard, 40 easy instead.

If you're doing this on a rower, I would switch to "On" and "Off" where you pull as hard as you can on the On portion and rest completely on the Off. Also, if you're running there are a couple options as well. Running outside would be recommended and in that case I would sprint and walk, but if you need to use a treadmill I would sprint and rest, leaving the treadmill running at sprint speed while you step off on the sides (Note: Be very careful with that last one, if you've never tried to get up to speed on a moving treadmill it takes some practice and is not for beginners, you don't want to end up on the internet).Another great option for running is 1 min sprint and 2 minutes jog or walk. Fits with a great 2:1 work to rest ratio and can be more fun and effective than just a long run.

2. Hill Sprints

This is an all time favorite of strength coach and personal trainer Jason Ferruggia. Jason has been one of my biggest inspirations in the fitness coaching world as far back as my Sophomore year of college and his views on hill sprints have never wavered. It's really easy too; find a hill, run up it as fast as you can, rest and walk back down, repeat. Do this anywhere from 6-10 times or even more if you like (probably more if the hill is small) and make sure you get enough rest. The run should be an all out sprint so you need to make sure your rest time allows for that. If you don't know of a good hill then you can push or pull a loaded sled, but since it's practically Summer maybe it would be better to get out a find a hill.

3. 2 Mile Treadmill Incline Walk

This one is obviously much closer to the side of "cardio" in the traditional sense, but it's still something I recommend often. It's low intensity, low impact, and will definitely still burn some calories. One of the biggest reasons I use this over moderate intensity cardio is because of the muscle sparring benefits. It's no secret that "regular cardio" can have some muscle burning effects due to cortisol production (among other things) and while they may be minimal for most people, I would rather just avoid it. More detail on that later. This muscle loss is not something you need to worry about with walking, though, because the intensity is too low.

2 miles is my normal recommendation and will take somewhere around 45 minutes for most people. If you want to up the difficulty try adding a weighted vest for some extra core and upper back work. If you're a real sadistic bastard try carrying a 20lb medicine ball while you do it also. This one seriously caught me by surprise with how difficult it was, You're upper back, arm, and lungs will be screaming quick.

So there you have it, 3 of my most recommended conditioning sessions that are primed and ready to help you shred some fat. Don't forget, if you want to be the first to hear about new posts, new programs, and get discounts on paid services, make sure to leave you email in the space above and join my Newsletter list! The list is growing rapidly so don't miss out!

See you tomorrow! 

Basics of Building Muscle 3/84

Welcome back, let's talk about getting jacked. From my poll, muscle building received the 2nd highest number of votes and, surprisingly, most votes were from women (which is awesome). This post is about the basics of muscle building and the foundation of what I build my programs on. No earth-shattering secrets here (hopefully), just the most important, basic things that you can do to add muscle to your body; guy or girl.

I'll start off by saying that adding muscle to your body is absolutely one of the healthiest things you can do for yourself. Gone now are the days of "muscles are manly", "muscle is just for show", "muscles make you slow and un-athletic" and many other muscle myths. Everyone should have more muscle if they want to live a longer, healthier, and happier life. Here's the basics on how to do it...

1. Start with big, compound movements

The focus of your program should be on exercises that use a lot of muscle groups and multiple joints (what we call compound movements). These are exercises like squats, deadlifts, presses, pulling, loaded carries. These exercises should usually be towards the start of your workout and should be given the most effort and energy. The reason these are so important is because they give you the most bang for your buck compared to exercises that attempt to isolate one single muscle group. They build a ton of muscle, burn a ton of calories, and make your whole body stronger. This leads me to my next point...

2. Focus on getting strong

There is overwhelming scientific evidence that strength (particularly leg strength) is the SINGLE best determinant of how long you're going to live. No, seriously. You need to be strong to live a long healthy life and the sooner you get strong the better your life is going to be. So how do you get strong? You spend most of your time on the compound exercises discussed in point 1 and you use those exercises to move heavy weight. Research tells us that you will get the most strength gains using heavy weight for sets of about 3-6 reps, but higher and lower than that will still produce results, perpendicularly in people who are just starting out. This is why programs like 5,3,1 and 5x5 have been able to get people strong for decades now. Load some weight on the bar, do some squats, and live a long time.

3. Ditch bodybuilding splits

If you have known me for a while then you know I talk about this a lot. I am not a fan of typical bodybuilding splits i.e. chest and tris, back and bis, shoulder and arms, leg day, etc. Although workouts like this can work, I believe that there are better and more efficient ways for the average person to the bigger, stronger, and leaner. I much prefer full body workouts or upper/lower splits that will be more balanced and allow more focus on the basics. Not only can you see much better results if you focus more on training like an athlete and less like a bodybuilder, but those results will transfer to your daily activities better.

4. Don't overdo it, you grow when you rest

Contrary to what most people think, you don't grow (or shrink even) when you're in the gym. Lifting just create the damage and the stimulus that your body needs to produce growth. You really grow when you rest, giving your body the time it needs to repair the damage you have done to your muscle or adjust to whatever stimulus you gave it. (Side note, tissue damage is NOT the only way to make a muscle bigger. But I'll save that for another post). This is why it is important to take days off from intense exercise if your goal is really to get gains. Spend your time in the gym telling your body it needs to grow, then give it the food and rest it needs to make those changes happen. You may think that working out 6-7 times per week will make you grow the fastest but you're totally just wasting your time. 3-4 days of good quality lifting and 1-2 days of conditioning is all you need to get jacked.

5. Eat more calories than you burn.

In order to grow, your body needs a stimulus (see above points) which is usually going to be lifting weights. It also needs the materials to make the growth happen. This is where protein comes in. You need to eat protein if you want to make your muscles bigger (duh). I typically recommend a protein intake of about .8g per pound of body weight up to 1,0g per pound of body weight. This is what Dr. Mike Israetel and his team at Renaissance Periodization teach and why I use it. This means that a 200 pound guy should be eating somewhere between 160g and 200g of protein per day, This actually doesn't change (in my opinion) for weight loss either (also something for another post).

Also, and more to the point, the best way to ensure that you're getting enough calories to not LOSE your hard earned muscle, is to eat a caloric surplus. That means eating more calories than you body burns each day and will result in your body weight increasing. Obviously we want to keep as much of that increase as possible to increase in muscle, but it is completely Ok for you to add on a little extra body fat to make sure that you are getting the gains you want. That fat gain needs to be minimal and that is why strategies like Carb Cycling and high intensity conditioning can be beneficial during a massing period.

Hopefully you found some of this information beneficial. Again, this is only the biggest basics since I still have 14 more posts to make about Muscle Building. But also remember that the basics are the most important, and these 5 points should be mastered before too many details are added.

Finally, if you want to be the first to hear about new posts, new programs, and get discounts on paid services, make sure to leave you email in the space above and join my Newsletter list!

See you tomorrow! 

My Top 3 Tips for Fat Loss 2/84

Hey all, I wanted to continue this marathon with my Top 3 fat loss tips. I know nutrition was the top voted category from my poll but I need to get these big ideas out there before we can start on specifics. These are all geared towards nutrition but encompass a little bit more.

Let's be real here; weight loss is tough, it is by no means and easy process for most people and I'm sure 90% of people reading this have tried to lose weight at one point and given up. In fact, I've heard some crazy statistic like 90% of people will never even reach their fitness goal. I think that is absolutely crazy and I want to help as many of those people as possible. Everyone deserves to have the health and body that they really want. That being said, here are some of my top fat loss tips.

NOTE: I am not a Doctor of Nutrition, Registered Dietitian, or certified Nutritionist and none of my post will try to diagnose or treat any disease or illnesses. But, nutrition is a huge part of any fitness journey and I have spent a TON of my own free time learning from the smartest people I can to be able to bring quality information to my clients. I spend almost all the time I can learning from people like Dr. Mike Israetel, Nick Shaw, Danny Lennon, Dr. John Berardi, Jason Ferruggia, Dr. Andy Galpin, Kenny Kane, Brian Mackenzie, Chris Dufey, and tons more via, books, postcast, articles, and videos. I do this so that I cant help you sort through the BS and figure out what both science and experience are saying. I may not have the piece of paper that says I'm qualified, but I promise this information will help if you trust me.

Anywaaaaay, now that that's is out of the way I want to start with this tip...

1. Losing weight is going to be uncomfortable, at least a little bit.

Yes, you're going to be hungry and that's Ok. But I want you to realize that the feeling of hunger, although it may be intense at times, really does not last that long. It's usually about 30-60 minutes and it's gone, and gone for a while. Once you understand that mental struggle and realize that there is a light at the end of the hunger tunnel, it'll make it 100% easier to not eat that unhealthy snack you're craving. Also in the realm of being uncomfortable, you're going to have to make some sacrifices if you really want to make a change. I'll get into that more in a later post.

2. Learn to properly track food to build lifelong habits

One of the worst things you can do when starting a weight loss journey is to immediately cut out a ton of calories. What I recommend is that you figure out how many calories you're already eating first by tracking the food you eat on a normal day. From that point, you only need to cut out a few hundred calories a day to make a difference. If you're currently eating 2,000 calories a day then immediately cut to 1,200, you're going to have a bad time. Not only will you be super hungry and uncomfortable all of the time, you're also more likely too fall off the wagon. Especially after the initial progress comes to a halt. The other problem with this is that now there is nowhere left to go. If you go too low right off the bat then there is no way to continue cutting calories out as you plateau, your progress will stall, and you will quit. A better way to go is to use something like the strategy that I picked up from Dr. John Berardi, founder of the massive company Precision Nutrition. That strategy looks like this...

Step 1: Track food as you eat currently
Step 2; Focus on only hitting desired calories, don't worry about macros
Step 3: Focus on hitting calories and protein.
Step 4: Hit goals for calories, protein, and carbs
Step : Hit goals for calories and all macros.

Each step can take from a couple days to a week and the goal is to slowly work in and build good habits instead of jumping in full bore and getting overwhelmed. Also, the end goal is to not NEED to track food, but to understand macros and portion size so that you can have a healthy relationship with food forever.

3. Maintenance phases are a MUST!

This is all of my clients least favorite part of weight loss. The maintenance phase is an absolutely integral part of any weight loss that I learned about from Dr. Mike Israetel and his also massive company Renaissance Periodization. This phase consists of around 3 months of maintaining the same body weight after a period of weight loss. Typically, after you have been losing for 3 months or lost 10% of your body weight you need to do a maintenance phase to be able to continue weight loss in the future. The basic rational is this: you're body currently has a set weight that it wants to be at, and when you try to change that weight it tries really hard to bring you back. The more weight you lose, the harder your body tries to prevent further loss. This is why some people lose a lot of weight initially but cant seem to get those last few pounds off. This is also, I assume, part of the reason why you hear about people losing 100 pounds then gaining it all back.

Here's what the maintenance phase does; it resets your body's weight set point. It gives your body time to catch up and realize that your new weight is where it wants to be. Once that new set point is set, you can begin losing weight at full effect once again. I get it, it's hard to see all the progress just to be told that you have to stop losing weight for a while. but the end result will absolutely be worth it. Plus, you're building healthy habits that will lead to long term, sustainable weight loss so that you can be healthy forever without worrying about gaining it all back. Short term sacrifice for long term success.

So in recap.

1. Losing weight is going to be uncomfortable, at least a little bit.

2. Learn to properly track food to build lifelong habits.

3. Maintenance phases are a MUST!

If you take these tips to heart and really spend time on them, I know that you're weight loss journey is going to be that much more successful. Also, remember that this is just the beginning and that I have 21 more posts about nutrition on the way. If you have ideas about what nutrition posts I should make then leave them in the comments. I know I'm going to need help with ideas. 

Finally, if you want to be the first to hear about new posts, new programs, and get discounts on paid services, make sure to leave you email in the space above and join my Newsletter list!

See you tomorrow! 

Free Starter Fat Loss Workout Program for Women 1/84

Ok, so here's one for the ladies. This program is designed to be both a simple starting program for someone new to lifting or a good change of pace for someone more advanced. In reality, the workouts to lose weight for a man or a women aren't entirely different, but there are some things I added to this program that women tend to want more work for i.e. glutes, shoulders, adductors. Also, physiologically, women do recover faster and are able to withstand more volume than men, so doing a 6 day-a-week program (really 5 1/2) is totally ok. The 6 days of this program are split into 2 lifting days (1 upper body, 1 lower body), 2 full-body conditioning days, and 2 cardio/core days (1 low intensity, 1 high intensity). But note, starting from working out zero days a week and jumping right into six days a week is definitely not recommended. Start with the 2 lifting days plus 1 or 2 other days and then add in slowly from there as you get used to the workload. If you're starting from scratch then you will be sore at the beginning but please don't let that discourage you from continuing. I promise it won't be that bad every week. You can use this program for about 4-6 weeks before it'll be time to make some adjustments or start a new program entirely.

Let's take a look at the program...

Day 1
Lower Body
Order	Rest	Exercise	Sets	Reps
1a		Lateral Monster Walk	3	10e
1b	15s	Plank	3	20s
2	90s	Goblet Squat	4	10
3	60s	RDL	4	10
4	60s	Lunge/Side Lunge/ Reverse Lunge	3	5e
5	30s	Single-Leg Lying Leg Curl	3	12e
6	45s	Weighted Glute Bridge on Bench	3	12
7	as needed	Calf Raises		60
8a		Standing Band Adduction	3	15e
8b	15s	Standing Band Abduction	3	15e
Day 2
Conditioning 1
Order	Rest	Exercise	Sets	Reps
1	60s	Dumbbell Overhead Press	5	8
2	60s	Single Arm Dumbbell Row	5	8e
		Circuit! 20 minutes
3a		Step Ups		10e
3b		Barbell Push Press		20
3c		Jumping Jacks		30
		Repeat as many rounds as you can
Day 3
Cardio 1
Order	Rest	Exercise	Sets	Reps
1		2 Mile Incline Walk or Stair Stepper
		Core
2a		Side Plank	5	20s
2b		Leg Lifts	5	15
2c	45s	Palloff Press	5	12
Day 4
Upper Body
Order	Rest	Exercise	Sets	Reps
1a		Dumbbell Front Raise	3	10
1b	30s	Dumbbell Reverse Flye	3	10
2	90s	Incline Bench	4	10
3	60s	Barbell Row	4	10
4	60s	Dumbbell Push Press	4	8
5	45s	Lat Pulldown	4	12
6a		Tricep Press-Down	3	12
6b	30s	Facepulls	3	12
7	30s	Dumbbell Bicep Curls	3	10
8a/b	30s	Front/ Lateral Dumbbell Raise	3	12e
Day 5
Conditioning 2
Order	Rest	Exercise	Sets	Reps
1	60s	Sumo Deadlift	5	8
2	60s	Split Squat	5	8e
		Dumbbell Circuit: 20 minutes
3a		RDL		10
3b		Bent Over Rows		10
3c		Squats		10
3d		Presses		10
Day 6
Cardio 2
Order	Rest	Exercise	Work	Rest
1		Bike Sprints	20s	40s
		25 minutes
			Sets	Reps
		Core
2a		Sit-ups	5	15
2b		Suitcase Carry	5	40' e.
2c	45s	Cable Chops	5	10e

So there is a lot here, but like I said there are 3 different types of workouts; Lifting, Lifting + Conditioning, and Cardio + Core. For the lifting days pay attention to the Exercise Order, and Rest Periods as they will be very important. Exercises with "a" and "b" are meant to be done as supersets, meaning they are done back-to-back before resting. Also, you'll see some reps with "e" after meaning "each side" and "s" after meaning "seconds".

On conditioning days you'll start with 2 heavier exercises followed by a high intensity weight circuit. Total circuit time and reps per exercise are listed and use a weight that is challenging. Each week, try to add a little more in the circuits by either adding weight or doing more work in the same amount of time. Do as much work as you can in each circuit while maintaining good technique.

On cardio days, begin with the cardio then do the core work after. The core work is 3 exercises meant to be done back-to-back like the supersets. Don't rest until you complete all the reps of each exercise then repeat for the prescribed number of sets.

 I know there's a lot going on here but you'll also notice there are some things that this program doesn't have; bodybuilding splits, running, moderate-intensity moderate-duration cardio (what you see most people doing at the gym), and a lot of fluff and excessive extra exercises. It pretty well follows suit with a recent post on my Facebook page about how to get a more effective workout in less time.

I feel that typical bodybuilding-style splits are really only useful if you're training to be a bodybuilder or taking steroids, as those are the people that that type of workout is meant for. Most people will benefit more from upper/lower splits and full body workouts. Next, if you like to run then that's totally cool, but I just don't believe it to be the mecca of weight loss like so many people think it is. But again, if you like it feel free to do it. Moderate-intensity, moderate duration cardio is basically the bane of my professional existence. People flock to treadmills and ellipticals in the hopes that slugging away for an hour will somehow make them lose weight. Personally, I feel that it's pretty much a big waste of time that could be spent in many other places. 

I understand that you may not know all of the listed exercises or that you may not have some of the equipment you need. But do what you can and absolutely feel free to reach out to me on my Facebook Page Greg Herceg - Personal Trainer  with questions and to see all of my other great content.

Also, just using a program like this isn't going to be enough for most people to lose weight or build muscle all by itself. You're going to need to make adjustments to your nutrition to get any real results. I will have a ton of blog posts on this in the coming days and weeks but just know that you are going to have to change something if you really want to make progress. 

Finally, if you want to stay up to date on all of my posts as well as be the first to receive info on my future programs then do me a huge favor and leave your email in the space provided at the top. People on the email list will be the first to hear about upcoming post and programs as well as receiving special discounts on future paid programs. 

Thanks for taking the time to read and good luck!