Frequently Asked Questions
Disclaimer…It's always important to seek the care and
advice of your health care professional prior to starting a workout or
exercise program!
The BODYWEIGHT WORKOUT:
Frequently Asked Questions
Objective: To provide you with answers to some of the most commonly asked questions.Disclaimer…It's always important to seek the care and advice of your health care professional prior to starting a workout or exercise program!
The BODYWEIGHT WORKOUT:
Frequently Asked Questions
Frequently Asked Questions Intro
It's always important to seek the care and advice of your health care professional prior to starting a workout or exercise program!
Questions
What if I don't have dumbbells?
You don't need any additional weights to begin with...if nothing else, your own bodyweight will do.
Depending on your level of fitness and ability to perform the exercises you can try a variety of things such as: Elastic bands, cans of food, water bottles, gallon containers, phone books and you can even use a backpack or your luggage.
I often put several books into a backpack and have my clients wear the backpack as added resistance for their exercises. For those who are more advanced you can do this but use it for only one arm. Not only will you get a great workout, you will work your core more by offsetting the load. I do this with Dhani all the time!
There are many acceptable forms of resistance and all will assist in your adaptive processes which will transform your body.
If parks and gyms are not available, what should I do?
The BODYWEIGHT WORKOUT: Dynamic Metabolic and The Ultimate Workout were designed to be performed with little or no weights in little to no space.
So if you can't get to a gym or park you can do these two workouts in your room or in the hallway of your hotel
If I love the elliptical but don't have access to one, what should I do?
If you can't run and are choosing to use the elliptical because its low impact then I would recommend one of three things...
The first suggestion is to jump rope. Jumping rope is a great way to get the whole body moving.
If you don't have a jump rope then I would do a series of modified jumping jacks. You can start with the normal jumping jack and transition into a front to back jumping jack. You can even bring your arms down to shoulder level and move them across your body from side to side.
Finally if the jumping rope or jumping jacks are still too much impact then I would recommend doing a body weight circuit. I would perform the exercises without any rest and do them to failure. That should get you going.
Before a good walk (about a mile) or jog, what are some basic stretches that myself and even my mother can do?
As a rule of thumb if you are going to use your legs you want to make sure that you stretch out your hips.
- Fig 4 stretch = piriformace
o Lie on your back and cross your leg over you other knee. Then bring the knee with the foot over it up towards your chest. To get a better stretch push your right knee away from you.
- IT band Stretch = Tensor Fascia late and Illiotibial Band
- Hip Flexor stretch = Psoas and Rectus Femoris
- Hamstring = Hamstings
- Calf = Gastrocnemius and Soleus
I don't recommend a whole lot of static stretching before you exercise...unless it is for a very specific muscle. I do like static stretching after the workout to help assist in your recovery process.
However, I do prepare the tissue for use and will address specific problem areas.
To prepare the muscles I normally do a dynamic warm-up. This prepares the body for the work that is about to come. It consists of general movements that help warm the body up and increases the core temperature and the joints range of motion. You can follow The BODYWEIGHT WORKOUT: Dynamic Metabolic for a good dynamic warm-up.
If you have access to therapeutic devices such as foam rollers or medicine balls then you can use them to roll out the specified area.
Sometimes I will recommend a static stretch prior to an exercise but most of the time I have my clients perform what is called an Active Isolated Stretch. Active Isolated Stretching uses your own effort to help facilitate the "stretching" of your muscles. The great thing about AI stretching is that it helps create a more stable joint, which static stretching doesn't necessarily do.
I've never really worked out and I'm not that active but I want to lose weight, what should I do?
I congratulate you on your desire to make a change. The most important part in creating change is not the desire for something better it's the action that stems from that intent!
You need to know what exactly you want. Losing weight is too general.
I would begin by defining what it is that you really want. And not to put words in your mouth but you want to be healthy and fit because you choose to eat well and exercise regularly.
And realistically if you want to lose 10 lbs in 1 month you will need to start by eating more vegetables, drinking more water, and exercising on a daily basis.
Now to make that a reality you need to make some lifestyle changes.
Look at your daily routine. What are you eating and when, what are you drinking, what is your activity level, what is your stress level, and what are you saying to yourself? In addition to your daily routine knowing your family history is very important and clearing your intentions with a physician is necessary.
In order to take control of your life and make better decision you need to consider the following:
- Become more active -find ways to move your entire body!
- Walk
- Take the stairs
- Join a health club
- Get a trainer
- Drink water PERIOD!
- Make good-better-best eating choices.
- Avoid processed foods. That's anything that comes in a bag!
- Limit your fruits
- Eat vegetables with every meal.
- Eat smaller portions
- Eat 5-7 small meals per day
- Write your goal on a piece of paper and post it on your bathroom mirror, your kitchen sink and on your car's dashboard.
What should I eat on the road?
Eating on the road can be challenging!
I teach my clients to make Good, Better, Best choices. This helps them become more involved in their food choices which allows them to gain back some of the power they have given up by succumbing to poor eating habits.
When you are faced with eating at a fast food establishment like Wendy's you have some options. Instead of ordering a double cheeseburger with fries and a Coke, you can order a chicken breast sandwich, a cup of chili, the salad bar and water (take the away the bun and eat the veggies from the salad bar). Now you are making a better choice!
When you are flying a lot take some snacks with you on the plane so you can avoid having to buy airport food! Cut up some vegetables and throw them into a baggie. Bring along a bag of non-roasted almonds. And you can even bring some dried fruit if you have a sweet tooth.
I'm a big fan of organic vegetables, nuts, nut butter, lean meats, hummus, black beans, vegetable protein powders, and always having some vegetables with these as snacks.
Finding organic veggies is tough to do on the road. So when you go out to eat you should consider filling the majority of your plate with veggies and the remainder with a good source of lean protein.
I would recommend you avoid or limit your bread intake.
I would also recommend creating a positive environment both on the road and at home:
1. Exercise - both resistance training and metabolic training
2. Drinking only purified water - but not with meals.
3. Eat 5-7 small "meals" per day
4. Decrease your protein content per meal
5. Eating more vegetables and eating veggies as snacks.
6. Fill your plate mostly with vegetables and a small portion of protein. 7. Add good fats to your diet
8. Give yourself one "cheat" day - eat whatever you want - yes whatever!
9. Consider doing a 1 week vegetable juice fast
10. Spend some time for you daily - do what you enjoy doing everyday - make it a priority!
I've been on and off a diet for years trying to lose weight...but when I travel it seems like there's never really anything good to eat and I usually end up eating fast food or junk food. As a result I feel guilty and end up giving up on my diet. What do you recommend for sticking to my diet when I travel?
When it comes to that four letter word...diet...well I have my opinions.
Everyone's "diet" is different regardless of which diet you are following. And to set the record straight, I'm not a big fan of dieting.
I‘m a big fan of living a consistent lifestyle that creates the results you are looking to achieve. So what does that mean?
You need to create an environment that supports your desired outcomes not discourage them! So I always start with the mental environment.
Whenever anyone comes to me on a diet I always start by changing their perspective on their diet. I want to help them see themselves and how they eat from a totally different perspective.
I find that our society has created an environment that allows us to beat ourselves up when we are not perfect. I'm a big fan of living a consistent lifestyle that creates the results YOU are looking to achieve.
From exercising regularly to choosing to eat more vegetables. Its about creating a harmonious life, one where all the facets of your life are working synergistically. People that are good at this have made it a habit and you too can do that.
We tend to revert to comfort foods in times of stress or discomfort. The problem with doing this is that this forces us in a downward spiral. A nosedive that makes us feel so helpless.
The fear you have is creating your prison. This fear is based on a lack of clarity of what you want. Once the decision is made to go after what you want the fear is gone because you are owning it. As long as the fear is there you will continue to make poor decisions.
So you have to begin by getting clear on what you want and making the decision to go after that.
You control it! You have the ability to choose whether you go down that road again. It's your responsibility and it's important for you to realize that.
Once you understand you are responsible for all of your actions, thoughts, and beliefs then you can really create the change you are looking for. By accepting this, you can make the decision to do what you want and it wont be as hard as you think.
I'm not saying its going to be easy - its definitely work at first. But once you start its much easier to do it again and again. By doing it consistently you are creating a positive habit and recreating a new belief.
As soon this belief is created it becomes your new guiding light. Its your new mode of operation,your new habit. You will find that your bad decisions start to decrease as your good decisions continue to increase.
The moment you feel that negative desire, remember what you really want and choose to do the right thing it will become easier and easier to do so. It's not until this choice becomes a habit that it will happen automatically and you wont have to consciously battle this negative influence.
And staying on your diet or choosing good food becomes a part of who you are!
More on Diets...
Are you eating for pleasure or do you have a purpose?
Most people eat for pure pleasure only, the decisions they make about what to eat are focused on what they want, what they like and what sounds good. Then, when frustrated with their weight or health, they decide to go on a "diet". The reality is, if we continue to put garbage in, we will continue to get garbage out and simply changing that for a week, or a month, will give us results for as much time, if that.
As the saying goes, everything in moderation. If you are too strict you will burn out and ultimately be disappointed when you miss the mark. If you are not strict enough you will never accomplish your desired outcome.
So do what you can to protect yourself. Get rid of the junk food in your house...if it's not there you can't eat it. Bring good snack along with you when you travel. Go to a health food store when you land and stock up on wholesome and healthy snacks. This way you give yourself the greatest opportunity for success.
As time goes on and you are more and more consistent with your food choices your body will adapt to these good wholesome foods and your desire for sugar, sweets and breads will diminish. And when you do have them you will notice the effects they have on your body and be less likely to want them.
Let's be realistic and let's create a new lifestyle. A diet is temporary, a lifestyle is for a lifetime.
To do so, you need more than just a daily workout - you need a game plan.
A plan that is easy to follow and will guide you every step of the way. Giving you guidance on exactly what to do and when to do it on a daily basis.
Brand New Results Producing Program...
At the request of many of you who have contacted me and/or the site wanting information beyond the workouts included; I have created a new 30 Day Challenge.
I am very excited about the creation of this challenge. For the first time, I can personally reach many individuals and help them do things that they didn't know were possible, just like I do with my clients. If you want to learn more about how you can work with me, and experience amazing change in your life in 30 days, then click on the following link...
In only 30 Days...
For 30 days I will guide you through this process; telling you what exercises to do, what supplements to take, and what kind of foods to eat.
Not only am I going to show you what to do, I’m going to show you how to do it. How you should be exercising, how you should be eating, and when to do all of it so that you make the kind of gains you are looking for.
I’ve seen a lot of people try to do this on their own…many start out with great intentions but unfortunately lose focus and end up with limited, very short-term, or no results.
For those of you who want more, I have put together the 30 Day Transformational Challenge Program…to help you get focused and stay focused. The best part is that I will help guide you every step of the way.
So if you are truly serious about...
…then I highly recommend you check out the 30 Day Transformation Program.
Click on the link below to find out more about this truly unique opportunity to work with me.
You need to know what exactly you want. Losing weight is too general.
I would begin by defining what it is that you really want. And not to put words in your mouth but you want to be healthy and fit because you choose to eat well and exercise regularly.
And realistically if you want to lose 10 lbs in 1 month you will need to start by eating more vegetables, drinking more water, and exercising on a daily basis.
Now to make that a reality you need to make some lifestyle changes.
Look at your daily routine. What are you eating and when, what are you drinking, what is your activity level, what is your stress level, and what are you saying to yourself? In addition to your daily routine knowing your family history is very important and clearing your intentions with a physician is necessary.
In order to take control of your life and make better decision you need to consider the following:
- Become more active -find ways to move your entire body!
- Walk
- Take the stairs
- Join a health club
- Get a trainer
- Drink water PERIOD!
- Make good-better-best eating choices.
- Avoid processed foods. That's anything that comes in a bag!
- Limit your fruits
- Eat vegetables with every meal.
- Eat smaller portions
- Eat 5-7 small meals per day
- Write your goal on a piece of paper and post it on your bathroom mirror, your kitchen sink and on your car's dashboard.
What should I eat on the road?
Eating on the road can be challenging!
I teach my clients to make Good, Better, Best choices. This helps them become more involved in their food choices which allows them to gain back some of the power they have given up by succumbing to poor eating habits.
When you are faced with eating at a fast food establishment like Wendy's you have some options. Instead of ordering a double cheeseburger with fries and a Coke, you can order a chicken breast sandwich, a cup of chili, the salad bar and water (take the away the bun and eat the veggies from the salad bar). Now you are making a better choice!
When you are flying a lot take some snacks with you on the plane so you can avoid having to buy airport food! Cut up some vegetables and throw them into a baggie. Bring along a bag of non-roasted almonds. And you can even bring some dried fruit if you have a sweet tooth.
I'm a big fan of organic vegetables, nuts, nut butter, lean meats, hummus, black beans, vegetable protein powders, and always having some vegetables with these as snacks.
Finding organic veggies is tough to do on the road. So when you go out to eat you should consider filling the majority of your plate with veggies and the remainder with a good source of lean protein.
I would recommend you avoid or limit your bread intake.
I would also recommend creating a positive environment both on the road and at home:
1. Exercise - both resistance training and metabolic training
2. Drinking only purified water - but not with meals.
3. Eat 5-7 small "meals" per day
4. Decrease your protein content per meal
5. Eating more vegetables and eating veggies as snacks.
6. Fill your plate mostly with vegetables and a small portion of protein. 7. Add good fats to your diet
8. Give yourself one "cheat" day - eat whatever you want - yes whatever!
9. Consider doing a 1 week vegetable juice fast
10. Spend some time for you daily - do what you enjoy doing everyday - make it a priority!
I've been on and off a diet for years trying to lose weight...but when I travel it seems like there's never really anything good to eat and I usually end up eating fast food or junk food. As a result I feel guilty and end up giving up on my diet. What do you recommend for sticking to my diet when I travel?
When it comes to that four letter word...diet...well I have my opinions.
Everyone's "diet" is different regardless of which diet you are following. And to set the record straight, I'm not a big fan of dieting.
I‘m a big fan of living a consistent lifestyle that creates the results you are looking to achieve. So what does that mean?
You need to create an environment that supports your desired outcomes not discourage them! So I always start with the mental environment.
Whenever anyone comes to me on a diet I always start by changing their perspective on their diet. I want to help them see themselves and how they eat from a totally different perspective.
I find that our society has created an environment that allows us to beat ourselves up when we are not perfect. I'm a big fan of living a consistent lifestyle that creates the results YOU are looking to achieve.
From exercising regularly to choosing to eat more vegetables. Its about creating a harmonious life, one where all the facets of your life are working synergistically. People that are good at this have made it a habit and you too can do that.
We tend to revert to comfort foods in times of stress or discomfort. The problem with doing this is that this forces us in a downward spiral. A nosedive that makes us feel so helpless.
The fear you have is creating your prison. This fear is based on a lack of clarity of what you want. Once the decision is made to go after what you want the fear is gone because you are owning it. As long as the fear is there you will continue to make poor decisions.
So you have to begin by getting clear on what you want and making the decision to go after that.
You control it! You have the ability to choose whether you go down that road again. It's your responsibility and it's important for you to realize that.
Once you understand you are responsible for all of your actions, thoughts, and beliefs then you can really create the change you are looking for. By accepting this, you can make the decision to do what you want and it wont be as hard as you think.
I'm not saying its going to be easy - its definitely work at first. But once you start its much easier to do it again and again. By doing it consistently you are creating a positive habit and recreating a new belief.
As soon this belief is created it becomes your new guiding light. Its your new mode of operation,your new habit. You will find that your bad decisions start to decrease as your good decisions continue to increase.
The moment you feel that negative desire, remember what you really want and choose to do the right thing it will become easier and easier to do so. It's not until this choice becomes a habit that it will happen automatically and you wont have to consciously battle this negative influence.
And staying on your diet or choosing good food becomes a part of who you are!
More on Diets...
Are you eating for pleasure or do you have a purpose?
Most people eat for pure pleasure only, the decisions they make about what to eat are focused on what they want, what they like and what sounds good. Then, when frustrated with their weight or health, they decide to go on a "diet". The reality is, if we continue to put garbage in, we will continue to get garbage out and simply changing that for a week, or a month, will give us results for as much time, if that.
As the saying goes, everything in moderation. If you are too strict you will burn out and ultimately be disappointed when you miss the mark. If you are not strict enough you will never accomplish your desired outcome.
So do what you can to protect yourself. Get rid of the junk food in your house...if it's not there you can't eat it. Bring good snack along with you when you travel. Go to a health food store when you land and stock up on wholesome and healthy snacks. This way you give yourself the greatest opportunity for success.
As time goes on and you are more and more consistent with your food choices your body will adapt to these good wholesome foods and your desire for sugar, sweets and breads will diminish. And when you do have them you will notice the effects they have on your body and be less likely to want them.
Let's be realistic and let's create a new lifestyle. A diet is temporary, a lifestyle is for a lifetime.
Do You Want To Get REAL Results?
To do so, you need more than just a daily workout - you need a game plan.
A plan that is easy to follow and will guide you every step of the way. Giving you guidance on exactly what to do and when to do it on a daily basis.
Brand New Results Producing Program...
At the request of many of you who have contacted me and/or the site wanting information beyond the workouts included; I have created a new 30 Day Challenge.
I am very excited about the creation of this challenge. For the first time, I can personally reach many individuals and help them do things that they didn't know were possible, just like I do with my clients. If you want to learn more about how you can work with me, and experience amazing change in your life in 30 days, then click on the following link...
In only 30 Days...
For 30 days I will guide you through this process; telling you what exercises to do, what supplements to take, and what kind of foods to eat.
Not only am I going to show you what to do, I’m going to show you how to do it. How you should be exercising, how you should be eating, and when to do all of it so that you make the kind of gains you are looking for.
I’ve seen a lot of people try to do this on their own…many start out with great intentions but unfortunately lose focus and end up with limited, very short-term, or no results.
For those of you who want more, I have put together the 30 Day Transformational Challenge Program…to help you get focused and stay focused. The best part is that I will help guide you every step of the way.
So if you are truly serious about...
- losing those unwanted pounds
- getting healthy
- creating the body of your dreams
- figuring out how to utilize time you don’t have to get in a great workout
- ...or you just want to get your life back
…then I highly recommend you check out the 30 Day Transformation Program.
Click on the link below to find out more about this truly unique opportunity to work with me.