So summer is almost here and many of us are trying to get our beach bodies in shape. But ironically when the warm weather hits there are dangers lurking around every corner that can be bad for your health and undo your diet and exercise diligence rather quickly.

So for this week’s Top 10 I’ve put together my list of Fitness and Diet Dangers that you need to be aware off! Follow these tips and they’ll help you stay lean and mean all summer long!

1.  Don’t Fill Up On Fruit Salad! – Yes I know fruit is healthy, tasty and contains many nutrients. BUT it’s also loaded in sugar (natural) and can be relatively high in calories. Just ¾ cup can contain up to 100 calories or 25 grams of sugar, so be sure to moderate how much you eat. I know I can eat bowlfuls of fruit salad – especially the variety with grapes and pineapple!

2. Dehydration Danger – When the suns out more and more people get active outdoors  -which is great! But on a hot day without proper hydration you run the risk of becoming dehydrated which will leave you feeling fatigued, nauseous, light headed and in some cases you may even pass out! So before you head outside for a workout make sure you stay adequately hydrated and even consider a low calorie electrolyte drink if you’ll be sweating a lot.

3. Sneaky Salads – This one’s a year round issue but in the summer there’s almost always some sort of salad at BBQ’s and get-togethers. The issue with salad is simple – we often ruin a basic meal with everything we add to it! Fried chicken, cheeses, bacon, high fat dressings, croutons etc., all add tons of empty calories. So look for salads that are dry, use the toppings sparingly and only sprinkle enough dressing for taste.

4. Finger Food Fillers – When you go to a family event do you have the ‘bowl’ table? This is the table that has various (huge) bowls filled with chips, pretzels and all sorts of bagged junk. During conversation you can easily jam in hundreds of calories by taking multiple handfuls. Look it’s okay to taste these foods, but put them on a plate, sit far away and don’t go back for seconds!

5. Follow The Road Rules – There’s always a huge influx of riders and runners during the summertime – but that also means there’s an increased risk for road hazards and accidents. So drivers need to be on the lookout for runners and cyclists on the road, and all of you fitness fans need to be aware of the traffic around you. Be sure to wear brightly colored clothing – even in the daytime – carry your cell with you in case of emergency and don’t allow yourself to drift off to your favorite workout tracks.

6. Beware Of The Beer – For me there’s nothing quite like an ice-cold Corona with a lime on a hot summers day. But while at a BBQ, the beach or at a party, I can easily drink a six-pack over the course of a day. That’s about 600 calories or more of useless calories. So now, when I do drink beer (once every 2 – 3 months) I limit myself to just 3 and include them in my calorie content for the day.

7. Coffees, Creamers and Ccinos! – This is for all you coffee-heads out there (my hand’s raised!) Ice coffee is great and refreshing in the hot summer sun. But if you’re like me and you add cream, you can add an additional 200 calories to your daily total a few coffees later. For some reason people like to ‘forget’ the calories they use in coffee and that’s a big no-no. And I assume I don’t have to tell you that all of the designer iced-ccinos are pure junk!

8. Slather On The Sunblock – I know this is a no brainer but I still see tons of people exercising outside with NO sunblock on.  Yes SOME sun is good for you, but sunburn is not. Whether out for a run, a bike ride or even a fun time in the pool – protecting your skin is absolutely necessary. Skin cancer is a major killer, and in many cases preventable. You have no excuse to not take a few minutes and cover yourself.

9. Don’t Fill Up On Fro-Yo! – Okay so we all know most ice creams are loaded with fat and sugar right? So as a result many people opt for the ‘healthier’ frozen yogurt when it is in fact almost the same nutritionally! Sure frozen yogurt has a few fewer calories and a tad less fat, but that doesn’t mean you can eat it carte blanche. I see people with huge cups and cones topped with all sorts of junk that jacks up the calories – sometimes up to 500 in a large size. If you want fro-yo, get a small size and throw fresh strawberries or nuts on top

10. Sugar Loaded Lemonade – From little kids with their 5 cents stands to family parties, lemonade is everywhere in the summer. The problem is that in most cases it’s sweetened with bucketfuls of sugar and weighs in at about 100 calories per 8 ounces. A large cup can contain up to 250 calories of pure sugar so I suggest you stay away and instead opt for unsweetened real-brewed tea. Add a touch of honey and lemon and you’ve got a refreshing low calorie drink!

Okay – those are my 10 tips… how many are you guilty off? Got anymore to add yourself? Fire away…

In a day and age when many of us are taking pills, canned drinks and supersized coffees to boost our energy levels, it’s easy to forget that there are some pretty remarkable AND natural ways to also jack up our energy. It seems like every other day there’s a new 5-hour boost or energy drink on the market and my site producer Richard is always trying to kick his daily Red Bull habit! So with that in mind Rich suggested I write a post on NATURAL ways to boost your energy for this week’s Top 10…

Here we go:

1. Rock It Out! – It’s a scientifically proven fact that listening to music can have a profound effect on your energy levels. Listening to upbeat music for one hour per day has been shown to reduce fatigue levels and may even play a vital role in cell growth and repair. I mean who hasn’t had an awesome workout while listening to some tunes! Crazy right? Pump up the Black Eyes Peas and get energized!

2. Get Some Rays – No I’m not talking about working on your tan, but exposure to light, whether it be a bright light in your house or the sun, has been shown to increase alertness and happiness levels. Think about it – in shady or dimly lit areas most of us want to nap, so it makes sense that bright lights will awaken us and make us feel active. And of course you can even purchase a portable ‘light box’ for your house. Me? I prefer some good old sunshine!

3. Spice Up Your Life – Who likes their life a little spicy? Well check this out – Cayenne is the herb that has the fastest effect on your body’s blood flow. That’s right, no other herb moves blood and helps circulate oxygen better than Cayenne. In fact if you were to look at most fat burners on the market you’ll see they contain this potent ingredient. Plus Cayenne is known to boost heart health, improve the immune system and even aid digestion!

4. Fast Don’t Feast – I know this sounds crazy and if I hadn’t tried it myself I wouldn’t believe it either. But the truth is that 1/3 of your body’s energy is spent digesting and processing foods, so when you fast or only consume fluids for 24 hours, you’re freeing up a lot of energy that can be used to rid the body of toxins. In many cases people feel MORE energized and have a better sense of well being after just a one day fast. I can tell you I do this once every two weeks and it works! I feel awesome after a fast.

5. Hit The Gym – I know – seems a bit contradictory right? But exercising when you’re feeling fatigued may be just what you need. Even just 20 minutes of intense exercise can boost endorphins and release dopamine, which will give you a sense of well-being and euphoria AND amp up you up. Plus exercise will increase respiration, which will increase blood flow and oxygen consumption. What does this add up to? More energy, alertness and re-invigoration!

6. Grab A Nap – One of our biggest issues as a society is that many of us don’t get enough sleep. And personally I feel like traditional sleeping patterns are manmade. I’m of the mindset that if you’re tired – SLEEP! I see nothing wrong with an hour nap in the early afternoon as is the custom in many other countries. A short nap can leave you feeling refreshed, energized and provide crucial rest for you mind and cellular processes. I say we follow the Italians and schedule naps every day!

7. Lower Your Carbs – Just like the fasting technique, many people experience huge increases in energy levels when they consume low to moderate carbohydrates. It’s especially common in those people who go ‘gluten free’ due to their food limitations. I believe the reason for this is simply that when blood sugar levels are kept extremely low then energy levels remain stable and consistent. Personally I feel great on a low carbohydrate diet. Come on you all know how you feel when you eat a big bowl of pasta for lunch!

8. Time For Tea – Many people shy away from coffee and caffeine because of the associated jitters, raised heart rate and possible side effects. But Yerba Mate can give you a similar energy boost without all the caffeine-like side effects. This tea-like drink has a cult following who in addition to its antioxidant properties, claim it provides ‘smooth energy’, increased peace of mind and well being, helps with focus and cognitive function and doesn’t make you crash like coffee. Sounds like a cup of Yerba Mate is darn good!

9. Go Green  – Many supplements and energy drinks contain B vitamins, which are responsible for the production of cellular energy. But Spirulina, which is a single cell algae is high in many vitamins and minerals and contains chlorophyll, which gives it its trademark green pigment and also helps purify the blood. Many cultures use these algae as a staple of their diet and it’s known as a natural energy booster. Try supplementing your diet with Spirulina and see if it works for you…

10. Breathe! – Once again we have a simple fix to a serious problem. I’m not just talking about breathing during your workout, but breathing throughout the day. How deeply we breathe and the rate at which we take breaths effects how much oxygen gets to our brain. If you have allergies or are a shallow breather, chances are you feel fatigued and ‘cloudy’ a lot of the day. Meditating or taking 10 minutes every few hours to focus on deep breaths can help oxygenate the blood and give you a feeling of being refreshed. Makes sense right?

So those are 10 NATURAL ways to boost your energy levels and trust me…there are many more. Do you have any to add or have you tried these methods yourself? Tell us what works for you – or where you hit your energy highs and lows…

All information contained within this site, Angry Trainer Fitness.com, is for informational purposes only.  It’s not intended to diagnose, treat, cure, or prevent any health problem – nor is it intended to replace the advice of a physician.  No action should be taken solely on the contents of this website.  Always consult your physician or qualified health professional on any matters regarding your health or on any opinions expressed within this website. Please see your physician before changing your diet, starting an exercise program, or taking any supplements of any kind.

We’ve been really busy here at Angry Trainer Fitness lately and it’s been a while since I’ve posted a Top 10. So today I thought I’d make it a fun post and bring back one of our most popular lists of all!

This is the 3^rd installment of our Top 10: People You’ll Meet At The Gym  strand – but how many of these types do you recognize. Come on be honest!

Here we go:

1. The Runway Model – This person cracks me up. This is the guy or girl who after their workout, takes a shower and gets all dressed up. You know what I’m talking about – full hair and make-up or fitted suit! Then before they leave the club, they come back into the weights room and pretend like they’re looking for someone so that everyone can see them decked out. It’s actually quite fascinating to watch, because they never seem to find who they’re ‘looking’ for! Ha ha!

2. The Excess Baggage Handler – Have you ever heard of lockers? They’re these little closets that most gyms offer to put your things away. Yet many people carry what looks like a weekend trip’s worth of things with them around the gym, often leaving their overstuffed bag on, or near, certain equipment to let everyone know that they’re using it. How annoying is that

3. The Water Boy – For some reason guys are under the impression that if they carry a gallon container of water around the gym that it somehow infers they take their training more seriously. But really, who drinks a gallon of water while working out? And ironically it’s never the people that are in shape and fit carrying around the 8 pounds of fluid, so what gives? Me? I bring a big bottle of water and refill it if need be.

4. The Space Invader – This just happened to me. I was in the rack and about to squat. I had the bar on my back and this guy started to do a set of pushups right next to me, and way too close for comfort. For one, it disrupted my concentration, but more importantly, if something were to go wrong I could have literally dropped the weights on his head! People – give each other space!

5. The Mimicker – Have you ever looked around the gym and seen a person doing the exercise you just finished? It seems like they’re perpetually one move behind you and basically copying your workout. The only problem is that they clearly don’t know the movements and look like they’re going to get hurt. I know imitation is the sincerest form of flattery, but I suggest for all of you to learn the form, rationale and technique behind a movement before you try to copy it.

6. The “Know It All” – Okay so a girl in the gym I used to belong to recently started doing CrossFit. BUT as I watched her workout I noticed her form was terrible. I said nothing because I just felt like it wasn’t my place. But wait, it get’s better. SHE came to me and told me that my Kettlebell swings were wrong and proceeded to show me the ‘right’ way. I of course said nothing and was friendly, but then I watched as she approached many other gym members to tell them that their form was wrong! Being passionate for fitness is great, but if you’re going to attempt to correct people, you BETTER know what you’re talking about!

7. The Jack LaLanne – I’ve seen a guy like this in every gym I’ve been to. He’s usually 60+ years old and in just awesome shape! It’s a great inspiration to see people like this because it’s proof positive that you don’t have to end up a grandpa with a big ol’ belly and out of shape. This guy in my gym looks amazing and his workouts rock. I truly hope I can do what he does when I’m his age. Do you have a Jack in your gym?

8. The Rambo  – I’m sorry, I know I shouldn’t poke fun at people but whenever I see this person I can’t help but laugh (inside of course). This guy is usually in his 40’s and wears a homemade headband a la’ Rambo. He usually also has a collared short sleeve shirt, knee high white socks and old, I mean OLD tennis sneakers on. AND he carries the newspaper around while he sits on each machine in the circuit. You don’t think this guy lifts dumbbells do you?

9. The Age Teller – You know this person I’m sure! It’s the man or woman who within minutes of talking with them HAS to tell you in some sly way how old they are. And it’s usually for one of two reasons – either they’re in awesome shape and want you to appreciate their age and condition OR they’re in terrible shape and using their age as a reason for it! Come on, I know you’ve met this person. They’re also usually cousins with the people that rattle of their injuries in conversation!

10. The Performer – This is the person that looks around waiting to make eye contact with someone before beginning an exercise hoping that the person will watch his or her set. It’s really common with guys who are strong and lifting big weights, or women who are weary skimpy little outfits. But I’ve also seen it in people who are stretching or just doing abs. Boy do they need an audience!

I’ve always said the gym is its own little society and I still stand by that view! So what do you think? Do recognize any of these people – or have new types of your own to add? Comment away…

Related Posts:

Top 10: People You’ll Meet At The Gym

Top 10: MORE People You’ll Meet At The Gym

Can you believe it? I spend so much time trying to motivate all of you to workout and be active, that I forget every now and again I need to remind you that sometimes stepping OUT of the gym is also a good idea. On occasion it’s just what you and your body need to keep you moving forward in a fitness regimen. And I’m not just talking about taking a break to rest, but also because you may just need to get the heck out of the gym! Here’s why:

1. Your Gains Have Stopped – Sometimes you’ve been hitting the gym hard and eating well but have just reached a plateau. If you’ve been consistently working out for a few months or more, there’s a good chance your body needs a break to recuperate, refresh and get back at it again next week. It’s also a good time to take at look at your plan (you have been on a plan right?) and see what’s worked for you and what hasn’t! Then you can make the necessary changes to go forward with a new program.

2. You’re Feeling Restless – The truth is that many of us work around the clock and yet are still dedicated to our fitness regimens. The result is that we end up overworked and under-rested. If you’re only getting 5 hours of sleep per night, are restless, lethargic, irritable or just dragging all day, it’s time to skip the gym for a week or two and rest up. Heck, maybe even try to sleep in on a weekend in place of your workout.

3. You Need Some Fresh Air – A lot of us are gym rats – I know I’m guilty. But how about taking a week or two out of the gym and getting back in touch with nature and recreational activities? I know we all love to pump iron and take classes, but playing basketball or baseball, going for a run or hike, biking or just doing anything outdoors is a great change of pace. In fact you may even burn more calories then in the gym by staying active in a real, functional way! I always say the outdoors is Mother Nature’s fitness center – try using it!

4. You’re Socializing Too Much – If you’ve been a member of the same gym for a number of years, chances are you know a lot of other members. If you find yourself socializing at the gym more than working out, it may be time to try some at home workouts. I know it’s nice to feel a sense of camaraderie and share your stories and experiences with friends, but don’t lose sight of why you’re there in the first place! Go to the gym to workout, improve your health and get in shape, not to catch up with friends!

5. You’re Neglecting Your Family And Friends – Life is really all about balance and even I find myself sometimes so wrapped up and regimented in my workouts that I often lose sight of some other very important aspects of my life. In fact I can admit I’m sometimes downright neglectful. If you have a spouse, girlfriend, children, family or friends, sometimes it’s nice to take a week away from the gym and spend those hours with them to show you care and demonstrate that you know they too are as important as the gym. A week away from the gym will mean a lot to those who you care about.

6. Your Finances Are Kaput! – In these tough economic times it amazes me how many people pay for a gym membership and don’t go! In fact that’s a behavior that many big chains count on so that they can over-sell memberships. They make a ton of money from people who pay their monthly dues and then never use the gym. Some fitness centers charge up to $80 per month and it’s money that you’re literally just throwing away. Remember, using just your bodyweight and minimal equipment you can get a great workout right in your home, for FREE! Check out my YouTube channel  try my workouts and save money! (of course if you want to buy an Angry Trainer T-shirt for when you work out I won’t be complaining!)

7. You’re Too Ill – One thing that irks the living daylights out of me is when I see and hear people who are sick in the gym working out! Not only is it rude and inconsiderate to fellow gym members, but it actually does the person in question no good either. It amazes me that people think they can sweat out a cold or flu with exercise and somehow believe that taking time out of the gym, even to overcome illness or an injury, will somehow set them back! That’s just insane, get out of the gym, stop working out and heal up.

8. Your Workouts Are Making You Fat! – I know it sounds crazy but I’ve seen this happen first hand. Too much exercise with little to no rest for months on end can make you fatter, weaker and less muscular. In my Top 10: Signs You’re Overtraining post, I talked about how too much exercise can release the stress hormone cortisol. Besides making you achy, weaker and lethargic, it can also contribute to fat gain – especially around the abdomen. So if you’re a fitness freak and think you’re doing everything right, but still letting your pants out, it may be time to take a break from the gym.

9. You’re Becoming Obsessed – Are you obsessed with exercise? Is it ALL you talk about? When you have conversations with friends, do you find yourself always talking about your weight, fitness routines and exercise related information? Guess what – you’re obsessed. Okay it’s not so bad, but you need to get this ‘problem’ in check. I know quite a few people that I avoid like the plague because of this problem and I’m a personal trainer! Even I don’t always talk fitness and I’m The Angry Trainer! Make fitness PART of your life, not your ENTIRE life.

10. Your Workouts Suck! – Ha, I had to include this. How many times have you not felt like going to the gym, you were tired, grumpy and just didn’t want to go. I know, you thought once you got there you’d get into it and everything would be great. Except it never happened! And your workout sucked! Now if this is a once in a while occurrence that’s to be expected, but if these types of days are happening more frequently, you need to take a break. Trust me, after some time away from the gym you’ll be itching to hit the iron…

To summarize, I can’t stress how important taking breaks from working out is. Lets remember that exercise is really maintenance of your body, and a replacement for the natural activity we’d be getting if we were in nature. But in that natural environment we wouldn’t be going all out, everyday – we’d have days of higher intensity, some lighter days with less activity and I’m sure a few days when we’d just kick back and relax. And your workout program should be just the same. It’s not just good for your body, but your brain, mental condition and emotions as well. If you’ve been busting your butt for a while, take a week and chill out. You’ll be better for it in the long run.

So do you agree? Do you recognize these signs and need to take a break yourself? Any more to add? Share away!

I can’t tell you how many times over the last twenty years I’ve have conversations with clients where they’ve said the words, “But don’t I HAVE to?”

In each case they’ve been referring to some unspoken fitness rule that everyone seems to think is the truth. It could be diet related, perhaps a ‘golden rule’ of exercise or just something that sounds like common sense…but isn’t.

The truth is that while an exercise plan should be regimented, the actual exercise shouldn’t be. As far as I’m concerned there are NO RULES when it comes to fitness, just limitations within your imagination.

So here are my Top 10: Fitness Rules That Should be Broken.

1. Gender Specific Exercises – You know this one – it goes something like this… barbell bench presses and deadlifts are for guys and glute raises and core work are for the ladies. How silly! The truth is that if men and women switched routines they’d both benefit from the variety that each other’s workouts provide. Exercise isn’t gender specific – it’s human body specific. So men – get into a butt blaster class and ladies – hit the weights!

2. Taking Time Off – Some people believe that they can’t take more than a few days off and if they do, that all of their hard work will disappear. In actuality, it’s a great idea to take up to two weeks off TWICE per year! Look at it this way, out of the 52 weeks in one year, if you don’t work out for 4 of them, do you really think your fitness will suffer? The answer is no. Time away from the gym allows your body and your brain to reset, refresh and gear up for more intense training.

3. The Fat Burning Zone – If there’s one rule that drive me nuts  – it’s this one. Too many people believe that you need to train in the magic 60% heart rate fat burning zone to burn the most fat. It’s on virtually every piece of cardio equipment. The short answer is that you need to train in a variety of heart rate zones to not only burn fat for fuel, but also increase your cardiovascular endurance.

4. Frequent Eating – I crushed this rule when I tried intermittent fasting for a month. We’ve been conditioned to think that we must eat small frequent meals that include protein to keep our metabolism running strong and to preserve muscle mass. But we now know this isn’t true. In fact during religious holidays, the further the participants get into their fast, the more fat they lose! And when compared to traditional multiple–meal all day diets, fasting type diets have been shown to preserve more muscle!

5. Workouts Duration – I just touched on this topic in a recent Fitness Fact Or Fiction . Conventional training states that workouts need to be 45 minutes to and hour to be productive. However it’s been proven that bouts of intense exercise of just 15–20 minutes can produce significant increases in health and fitness. And there’s also some evidence to suggest that the shorter workouts produce results faster than their longer counterparts!

6. Eat Less Than You Burn – Okay, this one kills me too! The thinking goes that if you eat 500 less calories 7 days per week, that’s 3,500 calories = 1 pound of fat loss. Makes sense right? Wrong! It’s NEVER that simple and using that basic formula is a recipe for diet failure. Look at it this way, if you ate more than you burned from a diet consisting of broccoli and green beans – would you get fat? Heck no. So what’s the answer? Eat whole foods, lots of veggies, lean proteins and healthy fats. You can’t live you life like a math formula.

7. Equal Reps – Some people take their gym regimes far too seriously – I know because I used to be one of them. We’re so focused on performing equal numbers of reps on both sides that if we make a mistake and don’t, some people think they’ll be crooked or screw up their muscle. Do you know how many times you do more reps on one side or muscle in real life? Countless, that’s how many. If anything, I suggest doing more reps and maybe even a few sets more on your non-dominant side – I do!

8. Correct Core Training – For the last time please let me explain this. Your ‘core’ is comprised of many abdominal muscles that work in synchronicity to stabilize your spine. I see so many gurus and fitness magazines showing abdominal exercises like crunches and calling them core exercises. True core work involves trunk rotation, both resisting it and creating it under resistance. T-Squares, medicine ball chops and all other true core exercises should be included. Check out my Figure 8 Workout video.

9. Cardio Is A Necessity – “I gotta’ do my cardio” – ever heard that one before? Or said it yourself? The truth is that people fail to realize that cardiovascular conditioning can be vastly increased through weight training and other exercises, not just aerobic activity. So don’t feel like you have to hit the treadmill or bike during each workout. Sure they’re great to use to increase your fitness and health, but that’s just part of your program. Don’t be a slave to the ‘cardio’ craze!

10. 8-12 Rep Ranges – When it comes to rep ranges, 8–12 has been the standard for years. It’s seen as the best for your muscle growth because it provides good strength gains while providing a stimulus for growth. But who cares for rules? Your muscles don’t just work in specific ranges and neither should your workout. Try sets of 5, 20, even 100 reps, or switch the rep ranges up within a given workout. You have different types of muscle fibers that respond to different stimulus. Plus if you always train in the same range, trying something new will provide a challenge for your body and create fresh results.

So where you go – 10 rules that you should break to optimize your health and fitness. But what do you think? Agree or disagree with my notes? Any more to add yourself? Comment away…

All information contained within this site, Angry Trainer Fitness.com, is for informational purposes only.  It is not intended to diagnose, treat, cure, or prevent any health problem – nor is it intended to replace the advice of a physician.  No action should be taken solely on the contents of this website.  Always consult your physician or qualified health professional on any matters regarding your health or on any opinions expressed within this website. Please see your physician before changing your diet, starting an exercise program, or taking any supplements of any kind.

Last year I ran a post here on the site naming my Top 10: Fitness Mantras.  The piece proved very popular – so guess what – we’re back for more!

In general I think that we underestimate the power of our words and that a key saying or phrase can really resonate and empower you. So I hope you find these new mantras inspiring – and once again, feel free to add your own at the bottom of this post.

Here we go:

1. If You’re Waiting For The Perfect Time, You’ll Be Waiting Forever – This one’s geared towards all those people that no matter what circumstance they’re in, it’s never the right time. How many times have you heard people say, “I’ll start Monday” or “I’ll get in shape when I turn 40”. The truth is that “the perfect time” never exists and if you keep waiting (or making excuses) you’ll never get anything done – both in life, and at the gym.

2. Your Only Limitation Is Your Imagination – This is a phrase I use regularly because I think many people think that certain health and fitness goals are out of their reach. But I say NO WAY, forget genetics, where you are now or how unrealistic a goal may seem. Everything accomplishment started with a dream. So don’t limit yourself.

3. Yesterday You Said Tomorrow – I took this saying right from Nike. I love this quote because it’s basically calling out all those people that talk and never do. Today is yesterday’s tomorrow, so stop procrastinating and get moving!

4. You Only Fail When You Quit – It’s true, we won’t always reach our goals. But in all honesty, the only true failure I’ve ever seen is when people quit. As long as you stay committed, dedicated and stick to your plan, the outcome is mute. Sure it’s always great to achieve but even if you don’t it’s a success in itself to know that you’re a disciplined individual and that you don’t give up when things don’t go your way.

5. If You Don’t Make Mistakes You Aren’t Really Trying –. Nobody that has ever achieved greatness has gotten there without making as many, if not more, mistakes than successes. When it comes to fitness, nothing ever works out as it does on paper, But mistakes are made to be learned from. Remember the first time it’s a mistake, the second it’s a choice!

6. It’s Never Too Late To Become What You Might Have Been– The Angry Trainer is getting a little deep on you, huh? I love the macho sayings as much as the next guy, but phrases like this are what really get me thinking. Too often I hear  “I’m too old”, or “If only I were younger” when referring to health and fitness goals. To which I say BS! It’s NEVER too late to become the best, healthiest, fittest you. Find out who you can become and make the changes to become it!

7. Pain Is Weakness Leaving The Body – I learned this first hand back in 2001. Many of you don’t know, but I was a contestant on Fox’s reality show BOOT CAMP, and went through an intense 5 week training program with active Marine Corp Drill Instructors. Amongst the many motivational things the DI’s said, this phrase stuck out. Pushing through the pain and discomfort level builds character, resiliency and in the end – WILL MAKE YOU STRONGER. Think of that the next time you feel like quitting.

8. Take Care Of Your Body, It’s The Only Place You Have To Live – In our society many of us care more for our material possessions like cars, houses and jewelry than for our own health and bodies. It kills me to see overweight people driving $100,000 cars and living in lavish homes, when the body they’re living in is so poorly cared for. What good is having amazing material possessions when you won’t live long enough to enjoy them?

9. 80% Of Success Is Showing Up – How many times have you heard me speak about consistency and it’s importance in your fitness program. This quote is by Woody Allen, hardly a source to look to for health and fitness. But what he says is true. It’s better to show up more consistently and do less than to be sporadic and with greater intensity. Showing up is the first and most important in achieving success.

10. Just Because You’re Not Sick Doesn’t Mean You’re Healthy – I’d also add “fit” to the end of this saying as well. We gauge our health and fitness too often based on how we look. But just because you’re normal weight doesn’t mean you’re fit. I’ve heard people say that they don’t need to eat better or exercise because they’re not overweight. News Flash! Being normal or average isn’t good! I want you to lead an optimal and above average life, with better than normal health and fitness. Got it?

So there you have it. Ten more mantras and sayings to help motivate you and push you further in your fitness and health goals.

What other phrases would you include? Do you find mantras help you push harder and achieve your goals? Comment away…

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5 Tips In 5 Minutes: 5 Ways To Stay Motivated

Staying Motivated For Winter Workouts

If you thought that achieving your health and fitness goals was as simple as eating well and working out, you’d be very wrong. The truth is that a fitness driven lifestyle has as many emotional and mental hurdles as it does physical challenges. In fact in some cases it’s mastering the non-physical side of fitness that’s the real issue.

So for today’s Top 10 I’m taking a look at the different Mental Blocks I’ve seen both personally and professionally over the years. Do any of these sound familiar to you?

1. Lack Of Confidence – I’ve seen this one a lot when it comes to trying a new exercise. Some trainees stick solely to boring and mundane exercises saying, “I could never do that” when presented with a program that’s out of the ordinary. The reality is most of us are capable of performing almost any exercise, within our own capabilities. And when you see a person do something they never thought they could, it’s uplifting. Get out of your comfort zone and KNOW you’re capable of anything that you set your mind to.

2. Envy – I know I’m guilty of this one and so are many others. Here’s the drill: you’ve been working out, feeling pretty good about yourself and maybe even have a bit more confidence. Then while at the gym, someone comes in who you THINK looks better than you… and your self-esteem just evaporates. The cure? You have to realize the ONLY person that you’re competing with and need approval from is you.

3. Diet Disaster – We all know about the snowball effect right? For some reason when people cheat, even if it’s just a small indulgence, it sends a signal to their brain to throw all their progress away. One bad meal turns to two, then three, and the slide continues for days. Here are the facts – you can’t get in shape and be a lean, mean machine by eating ONE healthy meal, nor can you get fat by eating ONE cheat meal per week. Indulge as a reward for your hard work and efforts, then get back on the plan.

4. Exercise Angst – I’m really lucky because I love to exercise. But many people simply hate it. Many times it’s because they’ve had a bad experience or haven’t found a class or style they like. And while it would be better if they did enjoy it, the fact is people need activity outside of their daily lives to optimize their health. So my suggestion is to view exercise like a job, except that your pay is better health and fitness. Life is full of things that you don’t want to do but that bring great reward. So suck it up and just do it!

5. Exercise Sexism  – This is for all of you ladies who that think the dumbbell area is for guys and all you men who think Pilates and Yoga are women’s only exercises. The truth is that exercise is not gender specific and for the most part what’s good for the female body is good for the guys too (and vice versa). So keep your training varied and use the ENTIRE gym.

6. Overtraining – This is directed at those of you who refuse to recognize the importance of rest and recovery and workout EVERY day. These are the same people who if they miss workouts, feel guilty and punish themselves extra hard in the gym. Once you realize that your body is a machine that heals itself with rest, you’ll understand that you must recuperate in order to reach top-level fitness. Use exercise for your body and get therapy for your brain!

7. Carbs / Fats Phobia – Yes, many people STILL think that carbohydrates and fats are the enemy and as such, eat a diet too low in complex carbs and healthy fats and miss out on the energy, nutrients and health benefits they provide. It’s time to overcome your 1980’s mindset and eat both! Complex carbohydrates provide slow, steady fuel and healthy fats help your body run smoothly, provide satiety and help your body absorb certain vitamins. In most cases, it’s not the food itself but how much of it you consume that makes you gain weight.

8. Competitive Couples – I’ve seen this one first hand. Sometimes couples don’t like to work out with one another because one expects too much of the other – or to follow his / her exact regime. Fact is you need to allow your significant other to choose their own path and on the flipside, exercise just for yourself not to prove your worth to your partner.

9. Commitment – Sounds like another relationship tip doesn’t it? But in all honesty your time in the gym is a relationship with fitness. And like other relationships, some people are fearful of commitment and just spin their wheels. Many people spend hours, days and weeks thinking about working out and developing a plan, but never actually do it. Do you know how many people I know who’ve been talking a big game for years yet NEVER got started? Stop talking and planning and start DOING. Got it? It’s better to try and fall short then never begin at all.

10. Emotional Issues – Many decisions and choices you make are emotionally driven. It’s really important to know yourself and why you make the choices, or shall I say DON’T make the choices, you do. When you’re down, you just don’t feel like exercising or eating well, when you’re up you feel energized and when you’re sad and distraught you may feel destructive or self-sabotaging. You need to be aware of your state of mind, keep your emotions in check and above all, try to make decisions for your health and fitness not just react to the moment. Easier said than done I know!

So those are my Top 10: Mental Blocks. Do you agree? How do you overcome a mental block? Do you have one you can’t seem to overcome? Share away!

When it comes to varying your exercise routine, the options are truly limitless. But there are some old school methods that work especially well, and one such technique you’ve doubtless heard of is the Superset.

Supersets by definition are easy – simply perform two exercises back to back with no rest in between. Sounds easy enough right? Well, it kind of depends on what exercises you opt for. When you pick smart exercise choices and perform with the right intensity, this style of training can take your fitness up a notch or two very quickly. By eliminating rest periods you’ll get more done in less time and build on your endurance and stamina.

This Top 10 was suggested by my site producer Richard, who’s a big supersets fan. But he told me he didn’t know which exercises to pair up most effectively. So here are my answers.

Here’s how the Angry Trainer gets his Supersets done…

1. Hanging Leg Raises / Tuck Jumps – How’s this for a combo huh? Talk about a killer set. You’ll tire out your abs with the hanging leg raises and then when you hit the tuck jumps, those stomach muscles will be screaming! Make sure when you jump up that you pull your knees as high as you can and absorb the landing safely. I’d shoot for 15 – 20 reps on the leg raises and 30 tuck jumps. Take your abs training to a new level and get some leg-work in too!

2. Single Arm Kettlebell Swings / T Squares – I love these two paired together! They really hit the shoulders hard. Start off with 25 KB swings on one arm and immediately go into the T-Squares with the same arm remaining on the floor. Not only will you build endurance in the shoulders, but you’ll also be training your core and getting some cardio in as well. Rest 30 seconds then repeat for the other side. (for a demo on how to perform Kettlebell swings check out my 10 x 10 workout, I also demonstrated T-Squares in my Figure 8 Workout )

3. Dumbbell Pullover / Dumbbell Chest Press – Most people don’t know that a dumbbell pullover is actually a great chest exercise and when you pair it back it to back with presses, you’ll have to recruit muscle fibers deep down in the pecs. Plus your back will get a little pumped too so you’ll feel totally jacked after the first set. Start with the pullovers and aim for 10 – 12 reps followed by 8 – 12 reps of dumbbell chest presses.

4. Barbell Biceps Curls / Jumping Pull-ups – Everyone knows that pull-ups require a lot of effort from the biceps. Well we’re going to tire them out even more by performing jumping pull-ups to absolutely exhaust them. Begin with curls in the 10 – 15 rep range and use an underhand grip for the pull-ups. The higher you jump, the more assistance you’ll get. We’re looking for 12 – 15 pull-ups in total – but remember to lower yourself slowly down. Feel the burn.

5.  Seated Bike Hill Climb / Jump Lunge (with rotation) – Okay so this is obviously a leg blitz. In a seated position, climb a hill on fairly heavy resistance for 30 seconds followed immediately by 30 seconds of jump lunges with a rotation. Here’s the key – you must work hard! So that means for 30 seconds of each you’re busting your butt – pedal as hard as you can and get as much daylight between your feet and the ground as possible when jumping. When you’re done, your legs should be on fire!

6. Hamstring Swiss ball roll in’s / Dumbbell Deadlifts – Since the hamstrings are usually neglected in most trainee’s programs, this superset will help restore much needed muscular balance in the legs. First you start with the functional Swiss roll-ins, which is a contraction exercise, followed by deadlifts, which train the hamstrings through a full stretch position and also work the lower back and shoulders. On the ball, I’d suggest 15 reps, while when using dumbbells I’d stick with reps of 8 – 10. Try it out and let me know how it feels.

7. Sprint / Burpee – Yes I do spend all day thinking of these! You can thank me later. Supersets aren’t just about lifting weights. This set will build endurance and stamina. In a field or at a track, sprint for 30 seconds followed by 30 seconds of burpees. You could use a treadmill in a gym as long as you have room nearby. Once again – make sure you work hard and challenge yourself. And be warned, this is NO JOKE. See how many sets you can go through with 30 seconds rest between.

8. Dumbbell Side Laterals / Push Press (with rotation) – This one’s a more typical bodybuilder type routine to emphasize the shoulders and a pairing I use regularly. Using a weight that allows 15 reps, perform side laterals with perfect form. Immediately afterwards grab a heavier set of dumbbells and squat and press for 20 reps – with a twist! First your shoulders will get tired, but you’ll also gain a bit of conditioning and leg training as well. Throw in 45 seconds of jump rope at the end and make it a tri-set!

9. Pallof Press / Medicine Ball Chops – How about a superset for the core! On this routine, I’ve got you starting off with 15 reps each way of the Pallof press followed immediately my medicine ball chops for the same number of reps. The Pallof press will challenge much of your core stability while the chops’ dynamic element will require a bit more coordination and cardiovascular endurance. When you go for the second time through, switch which side you start with.

10. Lateral Lunges / One Legged Jumps – This is not just a leg killer, but also a glute blaster and it helps strengthen knee stability.  Begin with lateral lunges stepping to the right, being sure to land with a straight foot and sitting back on the heel. After 15 reps, immediately go into one-legged jumps (reverse lunges with a jump) with the right leg in front and the left reaching back. When jumping forward, pull the left leg as far in the air as you can, almost like a one-legged tuck jump. 20 reps will be the number here, rest 30 seconds and switch sides. Can you say Ba – BAM! (for a One Legged Jumps demo check out my Flamingo Workout – our most popular ATF video to date, fact fans!)

So here’s the thing. You know I’m a believer in complete fitness routines that challenge you on all levels. I know most people perform supersets using strictly weight training exercises but for one, it’s a bit old and antiquated, and two, there’s not enough functionality in that style for me.

So if you look carefully you’ll notice that I paired exercises together to work the same muscle group, but through totally different modes. And there’s one more surprise, you can perform all of these in sequence as a stand-alone workout! Who knows, maybe you’ll see this as a future Angry Trainer video!

So do you use super sets? What other exercises would you include? What do you think of my pairings? Comment away…

All information contained within this site, Angry Trainer Fitness.com, is for informational purposes only.  It is not intended to diagnose, treat, cure, or prevent any health problem – nor is it intended to replace the advice of a physician.  No action should be taken solely on the contents of this website.  Always consult your physician or qualified health professional on any matters regarding your health or on any opinions expressed within this website. Please see your physician before changing your diet, starting an exercise program, or taking any supplements of any kind.

I love talking about gym culture and what goes on within fitness centers and health clubs across America (and the world). As I’ve said before, the gym is really like another planet in some ways. Some of the things people say and do are just hysterical – and universal. You know it’s really funny – if you go to enough gyms, you’ll meet the same people and hear the same things being said over and over again!

So today’s Top 10 is a list of phrases I’ve heard constantly throughout the years. How many of these have you heard, or said yourself?! Take a read – and then add your own thoughts in the comments section below…

Here we go:

1.  “I Don’t Want To Lose My Boobs!” – Women on a diet or working out say this one all the time! Since breast tissue is made of body fat, when women lose a lot of weight, they’ll often lose a few cup sizes as well. BUT, I hardly think having bigger breasts is worth being overweight and not eating properly.

2. “I’m So Bloated” – This one applies to both sexes and is often used as an icebreaker when kicking off a conversation. Truthfully though, it’s just an excuse to describe why you’re a bit over-weight. It’s like people who feel the need to explain why they look puffy, so they make up excuses and say they binged over the weekend or the night before. But in actuality they look exactly the same as they always do!

3. “I Used To Look Like That” – How many of you have told tall tales or listened to others tell you about how in shape they used to be? The conversation is usually sparked by a fit, young person who walks by. And people commonly use their age as an excuse as to why they’re not in shape. How lame! Check out my Fitness After Forty posts and get on the ball! Age is nothing but a number.

4. “She Looks Terrible” – Sorry ladies but this is one’s all yours! I’ve heard these words many times over the years. Usually what happens is that a very fit woman walks by a group of less fit or overweight women. Once she passes, the women then tear her apart and say things like “she’s too thin” or “she looks like a man”. This is human nature at its worst – putting others down to make ourselves feel better. BUT, it’s a cop out and disrespectful to the lady who worked her ass off to get in shape. I use a Dr. Phil line here – GET REAL!

5. “I Could Never Do That” – This is for all of you that need a boost in self-confidence. Whether talking about a class or a competitive event, or even watching someone perform and exercise with a trainer, saying “I can’t do that” is a sure sign of failure to come. The truth is, baring any physical limitations you can accomplish ANYTHING you want in fitness. Maybe you’ll have to modify your goals a little or get past an inhibition, but make no mistake – YOU CAN!

6. “Running Is The Only Thing That Makes Me Lose Weight” – I’ve heard more people say this in the gym than I can count. And judging by the lines of people waiting to hop on a treadmill, many think it too. The bottom line is this – running is good and it burns calories. But if you put forth the same effort and intensity into other modes of exercise, you’d reap similar benefits. Running is NOT the end all and be all.

7. “Check Out This New Abs Exercise” – As a trainer, so many people want to show me their newest abs exercise and then ask if it’ll give them a six-pack. No other muscle group on the body garners as much attention or interest as the abs. And as I’ve said before, training them is important. But remember you also need to train your lower back to keep balance in check and that great abs are created in the kitchen, not with some fancy exercise.

8. “I Don’t Want My Legs To Get Any Bigger” – I just heard a woman say this yesterday when she refused to do any leg exercises at her trainer’s request. Because she was a little overweight, she felt her legs would get bigger with training. And they might – with muscle that is. BUT, if she were to eat correctly and lose a bit of fat, ultimately her legs would be smaller, more toned and fitter. You MUST train the whole body, even the areas that are a bit bigger than others if you want ultimate success.

9. “Yoga Makes You Long And Lean” – I’ve addressed this one several times here at Angry Trainer Fitness, but still, I hear this comment almost daily! It drives me absolutely MAD! Even people who never take Yoga think it because the marketing of this phrase has been so successful. Arrgh! Yoga DOES NOT make you long and lean. It makes you good at YOGA! Please, stop the madness.

10. “I Heard Cutting Carbs Makes You Lose Weight” – I KNOW you’ve heard this from someone or suggested it to a friend yourself. In people’s desperation to lose weight they’re always looking to go to extremes. Sure, cutting carbs may stimulate some fat loss, but it’s just not sustainable for most. And truthfully, people need to grasp the fundamentals of food and nutrition before trying metabolic trickery with nutrient ratios. Eat healthy fruits, veggies, lean proteins and healthy fats in appropriate calorie amounts and you’ll be golden.

So there’s my list of the most common phrases I’ve heard in the gym. But what other phrase or comment do you hear continuously from people at your local club? Let’s hear them…

All information contained within this site, Angry Trainer Fitness.com, is for informational purposes only.  It is not intended to diagnose, treat, cure, or prevent any health problem – nor is it intended to replace the advice of a physician.  No action should be taken solely on the contents of this website.  Always consult your physician or qualified health professional on any matters regarding your health or on any opinions expressed within this website. Please see your physician before changing your diet, starting an exercise program, or taking any supplements of any kind.

Despite the recession there seems to be an ever increasing number of gyms popping up across America – some good, some bad and some just plain atrocious!

Over the last two decades I’ve worked at a wide range of fitness establishments and have pretty much seen and heard it all. So before you go laying your money down at a substandard health club – here’s my Top 10 Ways To Spot A Bad Gym…

1. Service With A Smile – Gyms are service business first and foremost. When you walk in, you should be greeted immediately and welcomed into the facility. Imagine showing up at a restaurant and no one says hello – that would be a huge turn off. The ‘greeter’ has the power to make a great first impression and set the tone. In general no matter where I am, I always say hello and make eye contact with people in my gym. It lets people know you’ve recognized their attendance and that you care. And of course, a “have a great day” when you leave is always nice too!

2. Cleanliness – I know this is a no brainer but what I’m talking about here is a bit more detailed than just a vacuumed floor! You can’t trust that members are wiping equipment down after use. A great gym should have a full time staff dedicated to cleaning and sanitizing. This includes cleaning UNDER equipment and in corners. Nothing says ‘this place is a dump’ or suggests an infection is waiting like a hairball in the corner, dirty bathrooms and showers, and dusty mats to stretch on. If it’s dirty, walk away.

3. Hot And Cold – I’m sure many of you can relate to this one? I’ve known gym owners that are so cheap that they refuse to put the AC on in the summer or heat the gym properly in the winter. I’ve seen it a million times. Sure gyms exist to make money but when owners cut corners it should make you wonder where their real interest lies. Some things you can’t cut corners on – inside temperature is one them.

4. Varying Rates – No joke, a major chain near me changes their “special” on membership dues nearly every month. The result? A whole lot of people ALL paying different rates. That’s not cool in my book and makes me question the financial stability of the gym. You shouldn’t have 2 people paying different rates for the same service. It’s a bad sign for sure and can breed animosity amongst members.

5. Run Down Equipment – Some of the best pieces of exercise equipment are the older ones. But like anything else, they need to be maintained, have new pads and skins put on and kept in top working order. Gyms don’t need fancy training gear, but they do need to be taken care of and kept up to scratch. Ripped padding, chipped paint and frayed cables are all warning signs. And make sure all the clocks work! Nothing drives me crazier than a gym with bad timekeeping!

6. The Floor Staff – Sadly I’ve seen many staff in health clubs that could care less about you and your fitness and are more concerned with sitting in their office or talking with their friends. Gym staff should be courteous, friendly, attentive and above all – KNOW YOUR NAME! I’m not suggesting for them to stalk you, but when I worked in a big gym, I knew everyone, said hello, asked how their day was and told them if they needed anything, for then to just let me know.

7. The Membership Reps – Have you met a membership rep that doesn’t know anything about fitness or is clearly out of shape? I’ve seen it so many times and it boggles my mind. I know it’s primarily a sales job, but why some gyms choose to use people who DON’T know fitness to sell their product baffles me. If you find yourself on a tour with a rep who’s actually more like a tour guide, I’d be worried.  A great sales rep will ask about you, your needs and goals and then explain how the club can help.

8. Personal Training – If you belong to a gym that has training available and you never see anyone with a trainer – that’s a problem! Maybe the gym does a poor job of advertising or maybe the trainers stink. But the most successful gyms almost always have a terrific training program that represents the clubs commitment to helping everyone achieve their health and fitness goals.  The same is true for the class schedule. If attendance is dismal, I’d have to wonder why.

9. Is It Oversold – Like every establishment, there are legal limits to how people are allowed inside at one time. But in the interest of making money, I know many gyms oversell memberships. Obviously this is a safety issue first and foremost, but in addition, how much does it stink having to wait forever to use everything? Or not getting there in time for a space in class? A great tip is before joining, visit a gym on a Monday or Tuesday night and take a look at the parking lot. If you can’t find a spot outside, you won’t find one inside.

10. Policy Enforcement – Whether it’s time limits on the cardio equipment, no work boot or jeans allowed on the fitness floor, or of course racking due to lackluster staff, but if every time you hit the gym there are people hogging equipment, leaving weights lying around or bending rules to get in a class, I’d find someplace else to workout. Most policies are designed to make everyone’s experience better and safer.

Listen, at the end of the day you KNOW a great gym when you see it. The entire experience, starting from when you walk in the door, to the locker room, to your workout and your exit, will exude a friendly and fitness driven experience. Don’t forget you’re PAYING to use the facility and you should be getting value for your money.

Do you agree? How do you gauge if a gym is bad? Have you seen some other tell tale signs? And what’s been your worse ‘bad gym’ experience… share away!