Welcome back to Part 3 of our body transformation ‘Explained’ blogpost. I took a few days off so you could implement some training advice and experiment with Interval Training. How did it go? As I write this last content for you, I want you to understand that I, personally, am going through this just like you. I am resistance training, cardio training and eating real tight. So, I am paying homage to the 3 major components of your success formula: 1) Resistance Training, 2) Cardio Training(Interval, slow steady-state, voluntary activities), and 3) Nutrition. With your understanding of these components and your baseline body assessment completed, you are now ready for this last segment, Nutrition, and on your way to success!

First, there is nutrition for health improvement and nutrition for achieving body transformation(dropping body fat, scale weight). I am taking the standpoint of achieving both by eating whole foods, relying on plant based foods, eating clean, eating tight, lean proteins, and not worrying about how much fat is in each item. Get your mind off the fat and more aware of the sugar. You see sugar, simple and complex carbohydrates(at the wrong time of day) are your culprits in sabotaging those fantastic workouts! As Brenden Brazier(Thrive) puts it, “High-quality, nutrient dense, alkaline forming, easily digestible food in proper proportions” is the answer.

To start off, remember that this nutrition formula can be as simple as , calories in vs. calories out. Say you eat that week real crappy but exercised like the Energizer rabbit, as long as the calories in were less than the calories out(your basal metabolism and exercise activities), you would lose scale weight and a portion of that scale weight loss would be fat! Remember that you want to maintain or increase your muscle(lean body mass) and lose fat pounds as the ideal scenario. But my eating crappy example would not satisfy my health improvement criteria. So without writing a book, I want to sum it up for you, a guideline of nutrition to improve your health and deliver body transformation.

To complement your ’smart’ exercising from Part 2, your sound nutrition plan should provide you with enough calories to support your BMR but be less overall than total calorie burning for that day or week, depending how you are keeping track. I will assume for the majority of blog readers that you eat meat. And still a reminder that you need to consume half your body weight in water per day.

Sugar(simple carbs) – the only time(s) to consume sugar(sucrose, dextrose) is either at breakfast soon after awakening which jump-starts your metabolism or immediately after a resistance training workout along with your sports nutrition supplementation.

Eat whatever number of meals you need to or can eat in your typical day. It could be 3-4 or 5-7, just as long as the calories in are less than the calories out. Look at each meal(including snacks) as a meal, so there needs to be protein, carbohydrates, and fat. A 10:00 am snack of an apple is eating clean but not a meal, you could have combined it with nuts for protein and fat to make it a meal. Eat breakfast no matter what, start your day off physically and mentally right with breakfast. What kind of breakfast? Protein, carbohydrate and fat!

Sample Day: Breakfast- eggs and oatmeal, which includes the 3 nutrition components- protein, carbohydrates and fat. Mid-morning snack meal- a piece of fruit with nuts. Lunch- chicken breast on a salad with olive oil and vinegar. Mid-afternoon snack- cottage cheese with cut up fruit and raw veges. Dinner- lean protein, fibrous carbs(veges).

What you are striving for is eating lean protein throughout the day, getting your fruit sugar and complex carbs(rice, potatoes, breads, grains, pasta) in by a certain time of day that is best for your results, like 2-4 pm. After this time only eat lean protein with fibrous carbs(veges, especially green leafy) rest of day. This is just a suggestion, but it has had lots of success with many people and you will read from other sources the same thing to confirm that it is body transformation results oriented. Plus your health is not compromised as you are eating real food. To sum it up…

Eat whole foods, nutrient dense foods, plant based foods, organic foods, lean meats…foods that you would consider, Clean! Rid your diet of packaged foods, refined sugar foods, simple carbohydrates. Convert your complex carbohydrates from white based to a more natural source. White rice to brown rice, white bread to 100% whole wheat bread, etc. But just remember, it’s ‘A’ OK to eat complex carbohydrates, just not late in the day to evening. You won’t get your fitness results from pasta and pizza each night, just excess stomach fat!

So that I haven’t lost you… protein, carbs and fat each meal. Eliminate simple carbs and sugar. Eat your fruits and complex carbs by 2-4 pm each day so your body has a chance of using them for energy and not fat storage. After 2-4 pm switch to fibrous carbs(veges -concentrating on green leafy). Add in good fats(olive oil, coconut oil, nut butters) so your meals have some fat to fuel your workouts. Eat organic as much as possible! Experiment with both animal and plant based protein.

This eating plan can be summed up as ‘Eating Clean’ with manipulating complex carbohydrates and fruit sugars! Happy Eating and Stay Strong!

Note: If weight loss is your goal, losing 2 pounds per week is your guideline as any more than that is assuredly lost lean body mass which will sabotage your body transformation. On the flip side, if weight gain or hypertrophy is your goal, calories in need to be more than calories out thus creating a Positive Energy Balance.

Flex-Fit Training provides all clients with body fat analysis, scale weight broken down into fat pounds and lean mass pounds. Also we determine your BMR and thus establish a baseline of where you are at now to set goals to accomplish your body transformation needs. Call for a consultation 919.995.4679. Online clients are welcome also! duane@flexfittraining.com

Welcome back! Now that you understand some basics in your quest to shed some pounds, see some muscle tone and definition…I reflect back to the success formula- 1) Resistance training 2) Cardio training(voluntary activities) 3) Nutrition. It is your goal to find a way to pay homage to these 3 components equally! Or to rely more on one of them if your current life limits you temporarily! Now that you know your scale weight, body fat %, lean # and fat #, you are ready to begin. Don’t forget your water consumption /day? Yes half your body weight in pure water and that is on top of what you sweat out!

Resistance Training- You have to do it! I don’t care if you are Jim Fix Jr. and think running is the only thing you should do to achieve long lasting body transformation. Hogwash! Resistance Training is a MUST! Golfers resistance train, Tri-athletes resistance train, Tennis players resistance train, Runners even resistance train….and so should you but not for improved sport specific performance but for Body Transformation aka improved metabolism. You see, there is only one fitness activity that increases the number of mitochondria at the cellular level in muscle…you guessed it – Resistance Training! See, if you increase your lean body mass you now have more mitochondria and with more mitochondria you benefit by burning more calories at rest.

Here’s a mini explanation of mitochondria- the powerhouses of your cells.  Mitochondria are the parts of your cells that combine the calories you consume with oxygen and turn this mixture into energy, used to run everything in your body. The rate at which your mitochondria transform food and oxygen into energy is called your metobolic rate, and it is determined by two factors: the number of mitochondria you have and how efficiently they burn oxygen and calories. The more mitochondria you have and the more efficiently they consume oxygen, the faster your metabolic rate, the easier it is for your body to burn calories, and the more energy you have. Best part is YOU have the ability to influence both these factors. SMART EXERCISE! Resistance Training and Interval (cardio) Training!

If you are in need of a sound, results driven resistance training program, contact us to become a client, set up a consultation in person or by phone. Online clients welcome!

Now that we have substantiated Resistance Training as a MUST HAVE, we move along to voluntary activity(cardio training). The ‘old school’ slow steady-state aerobic training has it’s place and should be part of your weekly calorie burning / cardio respiratory program. But it does not affect the metabolic rate, it’s just calories out, the burning of calories. The Swedes introduced ’speed play’ known as fartlek training and today a refined high intensity, improved endurance performance training known as Interval Training has proven in numerous fitness studies to be thee best mode in reducing body fat. In addition to burning calories like slow steady-state aerobic exercise, Interval Training actually works at the cellular level with your mitochondria and improves the efficiency in consuming oxygen, thus training all your old and new mitochondria from Resistance Training to now be more efficient. This is where the calories you burn when not exercising are just as important.

Interval Training- short bursts of high intensity exercise followed by longer periods of lighter exercise. In a nutshell, you exercise aerobically at 80-90% of your capacity (all-out activity) for 1 minute then follow with 2 minutes operating at 50-60% of your capacity. Then repeat 3 minute intervals for 20 – 40 minutes total, much less than the 45-60 minutes plus of the ‘old school’ cardio. Perform Interval Training 2-3 times a week and mix it in with traditional cardio. All studies into body fat reduction benefits from Interval Training verses traditional slow steady-state cardio reveal drastic differences with Interval Training reducing body fat much much more. So now, what ever cardio type of activity you can do, find a way to applicate Interval training to it.

At this point you should be very excited, I just outlined 2 of the 3 major components in your body transformation quest, improving your metabolic rate! Finding the nutrition answer for you now remains. Remember from Part 1, that most fitness professionals believe Nutrition is the biggest factor or component to understand and pay homage to. Stay tuned for that next time. Happy exercising!

Flex-Fit Training provides all clients with body fat analysis, scale weight broken down into fat pounds and lean mass pounds. Also we determine your BMR and thus establish a baseline of where you are at now to set goals to accomplish your body transformation needs. Call for a consultation 919.995.4679. Online clients are welcome also! duane@flexfittraining.com

Some information in this blog article credited to Mark Hyman, M.D.

So sick and tired of seeing and hearing all the misguided weight loss pitches bombarding me and the general public wherever we are or go! Eat this magical ‘cookie’ from the cookie jar… UPS will deliver our pre-packaged processed food that you then kill in the microwave… Hi! I’m Marie O., I lost weight, gained it back, lost it again, gained it back again and now I lost it again, so let me help you with a proven nutrition system based on scientific research! Yeah Right!

This sought after answer can be real easy if you just understand some basic information and then implement that information in Parts 1, 2 & 3 of this blog. Before we get 8th grade scientific, lets first understand the 3 major components of your success (weight loss / body fat % reduction) formula; Resistance Training, Calorie Burning Activity(cardio vs. Interval Training), and Nutrition. Of the 3, most experienced fitness professionals consider Nutrition the most important! Ok, now for the 8th grade commonsense science.

So you want to lose weight? As a fitness professional I take that as…So you want to lose body fat? So take it from me, it’s body composition that matters and not scale weight.

Body Fat and Lean Mass make up body composition. And lean mass of an individual is directly related to metabolism. Calories come into play which is just a unit of measure. It relates to “combustion” or, to produce energy. Proteins, fats and carbohydrates provide different rates of combustion. Fat is most efficient where protein and carbohydrates are less efficient. Your metabolism is the total amount of energy required by all your bodily functions for one day. Now here’s your take home message…It’s imperative to understand that in order to make a positive change (fat loss, weight loss), your body requires a certain metabolic expenditure and caloric consumption combination in order for that change to occur. Energy Out- one activity is the fueling of the basal metabolism(BMR). The second is the fueling of its voluntary activities (exercise). The primary cause of excessive body-fat and obesity is an energy imbalance in the body. If weight loss / body fat reduction is your goal, then you seek a Negative Energy Balance. The ‘old’ calories in vs. calories out equation! Now that you just graduated 8th grade, the question is ‘How do I proceed’!

First you need to be weighed so you can have a starting scale weight and thus help determine your body composition. Next have your body fat tested with either professional skinfold calipers or hydrostatic weighing(under water at a fitness testing facility). Those assessments will determine your fat pounds and lean mass pounds and give you a starting baseline of your own body composition. Next determine your Basal Metabolic Rate (BMR) to get a good idea of how many kcals your body burns at rest and is needed to operate optimally. Once you have your BMR, You MUST eat at least this number of calories per day! If you calorie restrict or deprive, your metabolism will shut down thus sabotaging you mentally and resulting in no change on the scale and lean body mass is sacrificed. And, you don’t want to lose any lean body mass, your goal is to protect that and increase it! First order of business is to start drinking pure water to the tune of 1 oz. for every 2 lbs. of body weight or half your body weight in ounces per day. To Be Continued!

Flex-Fit Training provides all clients with body fat analysis, scale weight broken down into fat pounds and lean mass pounds. Also we determine your BMR and thus establish a baseline of where you are at now to set goals to accomplish your body transformation needs. Call for a consultation 919.995.4679. Online clients are welcome also! duane@flexfittraining.com

Wow! What a topic! I just love seeing the celebrities on TV endorsing the different weight loss companies with their personal story of losing weight…again!

See, they are just showing you that they indeed are the victim of Yo-Yo dieting. You know, where the person diets and loses scale weight(lean body mass along with fat weight) and touts the latest diet craze, fad or weight loss company for their success. But then a year or 2  later they balloon back up to same weight or then some. By doing this over time, it is called Yo-Yo dieting, but the saddest point here is in the end the person has less lean body mass than when they originally started, thus burning less calories at rest due to a suppressed metabolism. This is not a lifestyle change! You want to hold on to, if not, increase your lean body mass!

And who wants to eat pre-packaged food and then microwave it killing the life-force in the food! NOT ME! I would much rather be normal and go to the grocery store and buy nutritious foods.

Here’s the deal: It’s all about using resistance training to increase your lean body mass(metabolism), using activity(cardio) to burn calories and oxidize body fat, and using nutrition to eat clean, and just fueling your body for it’s demands, not going to excess. For a much more in-depth explanation, go to www.flexfittraining.com and contact us.

Here at the training studio, all our clients have their body fat % tested with professional skinfold calipers and then their scale weight taken just to show us how many pounds are fat and how many are lean. Once a client loses body fat, transformation occurs. One pound of lean takes up less space on the human body than one pound of fat.  Losing 2 pounds of fat and gaining 2 pounds of lean means zero on the scale but inches off the waistline and hips, thus producing a smile!

Forget weight loss gimmicks, understand body transformation and if you want to take your fitness to the next level, contact us to work with a professional trainer: Duane Seybold – duane@flexfittraining.com – 919.995.4679

Personal Fitness Training Introduction Special Offer – Very limited! 5 spots available, Expires Wednesday 7/28/10
www.flexfittraining.com/specials

With our next Group Bike Ride set for tomorrow during another mid 90’s degree day, sweating over the course of 2-3 hours can take its toll. While pure water quenches your thirst the best, packing along some electrolyte replacement is an excellent strategy for any activity this summer. What’s the first product that comes to mind?…Right, Gatorade! But I’m not one to follow the masses in gulping down the colors of the G series. Here’s a better understanding of electrolytes and some better electrolyte products:

What are Electrolytes and Why Do I Need Them?

By Steve Born

Electrolytes are chemical substances which, when dissolved or lost in sweat, are missing the electrically charged particles or ions. These ions are necessary for cellular metabolism, for intra- and extra-cellular chemical balance, and for assisting in the neuro-metabolic expenditure of caloric energy. In simple terms, many normal bodily functions are dependent on these substances. As important as the fuel you consume and the water you drink during exercise is a consistent replenishment of electrolytes. Normal body functions, not to mention performance, are severely compromised if adequate levels of electrolytes are not present, especially in the heat and/or when exercise goes beyond the two-hour mark.

So what is the answer? How should I replace electrolytes?

The solution for proper electrolyte replacement during endurance exercise is to do it gradually and in a way that does not override normal body mechanics. Electrolyte intake needs to be below systemic detection, yet provide support to systemic depression. This simply means that you have to take in enough to support body functions while also preventing heat related issues such as cramping. But it also meant that electrolyte intake can’t be too much as to overwhelm the body and what it can handle. Put another way, when consuming electrolytes, it has to be done in a way that falls under the “radar detection system” of the body while still providing optimal support.

My personal 2 options are Ultima Replenisher and coconut water. For my bike ride I’ll mix coconut water with one packet of Ultima, then fill with pure water, shake and ready to go. Then I’ll have a second bottle with just pure water. After extensive research on electrolyte replacement products with ones health in mind, I found Ultima to be top notch. 13 electrolytes & minerals, no sugar, primary energy source is complex carbs, no artificial flavors colors or sweetners. Ultima is complemented with: water-soluble vitamins, vitamin enhancers and important minerals.

Since Coconut water mimics blood plasma 94% and is loaded with natural electrolytes, I use organic coconut water only to ensure potency.

There you have it, try my replenishing combination next time in the heat and/or in an endurance activity, you won’t be disappointed!

That headline above is exactly what I wanted to provide to my prospective clients when I started back up with my Personal Training career 3 years ago! The obstacle at the time was that I had zero clients and no place to train. As frank as I can say it, most of the personal training studios in Raleigh, stink!, as far as an independent trainer wanting to pay rent and develop a clientele. They are way too machine oriented and/or stingy about the potential success of another trainer. I actually owned a training studio back in the early 90’s and it was way too machine oriented but at that time functional training hadn’t caught on yet.

After 3 failed attempts to see where I might fit in as a new trainer on the block, I walked into the studio I now operate. It was a left over training studio from early 2000’s and was equipped but no functional training equipment. Realizing the functional training importance during my personal training certification process, I began to equip the studio out of my pocket with what I needed to train clients effectively. There was one bosu, one wobble board and one medicine ball. As I observed the trainers who were there, I soon realized they were ‘old school’ and my learning curve ended the second day!

Today, 3 years later, Flex-Fit Training Studio is fully functional with just about any training device you might see in a fitness training catalog and progressive training studio. I’ll put my studio up against any personal training studio here in Raleigh. And best of all, we have an entire outside training area for sports clients and advanced clients. Then if you are still looking for that something extra, our fitness boot camp classes should fill the ticket.

Wherever you want to go in your fitness quest, your solution is right here at Flex-Fit Training Studio. Try us out with one FREE session or two weeks FREE of our boot camp.

How do you know your supplements are making a difference? Before you or I answer that, let’s get a better understanding what happens to us daily at the cellular level. Each day we are exposed to free radicals – unstable molecules that steal or ’scavenge’ electrons from other molecules. Many of the physical effects we call aging are a result of free radical damage. And no matter how healthy you try to be, you receive free radical damage every single day.

Exposure to free radical activity is a natural part of life, but in today’s highly stressful and hectic world, it’s possible to become overexposed and experience greater consequences of free radical damage. Environmental pollution, unbalanced diets, preservatives and additives in food, excessive body fat due to inactivity, mental stress, and even breathing create free radicals in your body. When left unchecked, free radical damage to your cells accumulates and can lead to serious health concerns later in life. In fact, free radical damage can cause premature aging and is a large factor in the deterioration of health over time.

Natures solution – Antioxidants are your first defense against free radicals – they freely share their electrons and stop the degenerative chain reaction of free radicals. Our bodies naturally generate some antioxidants, and certain foods also contain antioxidants. However, new research shows additional sources of antioxidants may provide added protection against a growing onslaught of free radical invaders.

Carotenoids are an important category of antioxidants, they are primarily responsible for the reds, oranges, and yellows we see in fruits and vegetables. In our bodies non-carotenoid antioxidants rely on carotenoids to defend and replenish themselves, so that they can continue their cell-protective work. Therefore, a high level of carotenoids in the antioxidant defense network suggests that there are also high levels of other antioxidants. Research suggests that skin carotenoid levels measured with the Pharmanex BioPhotonic Scanner correlates with, and are a good indication of, the body’s overall antioxidant defense system.

If you would like to know your skin carotenoid score using this high-tech scanner, contact us for local scanning appointments or for a scan operator near you. Flex-Fit Training and Healthy Numbers are currently sponsoring a 10 week ‘Eating Healthy – Antioxidant Contest’ at Flex-Fit Training Studio here in Raleigh where 51 of our clients are eating more fruits / vegetables daily and having repeat skin carotenoid scans to see their progress in fighting illness, infection, disease, and slowing the aging process. For more information contact us at duane@flexfittraining.com.

All information in this blog post is accredited to Pharmanex, a division of NuSkin

Based on my last blog entry, you know that no matter what your New Year’s fitness resolution(s) are, it all boils down to…increasing your lean body mass and decreasing fat pounds.  You also gathered from my last blog entry that to accomplish this feat…one must use a three pronged attack paying attention equally to resistance training, cardio training and nutrition. But to digress, your first action step is to get your body fat tested to know where you are starting from. Basically, breaking down your scale weight into lean body mass pounds and fat pounds. I would only recommend hydrostatic weighing in a fitness lab or using quality skinfold calipers and a quality tester. DO NOT use BMI!

Now your goal is to bypass stupidity and start on your three pronged attack.

1) Resistance training- resistance training is the one activity that directly leads to lean body mass increase. Most people understand that, but to further explain the how, remember that every cell has a powerhouse called the mitochondria and mitochondria are directly tied to your metabolism. When you strength train, you add more lean body mass, thus adding more cells and more mitochondria. The more mitochondria you have the better off you will be burning calories at rest.

2) Cardio training- Cardio training is your calorie burning, fat oxidation activity. It does nothing for your metabolism like possessing high lean body mass. So your goal is to use cardio workouts specifically for calories out in the old Calories in vs. Calories out equation. Look at frequency, intensity and duration to keep your body guessing and also to keep you interested. Explore true Interval Training if you would like to speed up the process. This advanced type of cardio training actually stimulates your mitochondria to use oxygen more efficiently and burns more body fat stores as energy.

3) Nutrition – nutrition plays a much bigger role in accomplishing fitness results than most people think. In terms of getting measurable fitness results, use clean-eating as your basis of nutrition. Think of quality foods, natural foods, organic foods but ingest them as fuel for your workouts. Keep the size of the meal smaller than normal, but add more meals – up to 6 per day eating every 2.5 to 3 hours and always have some lean protein with each meal. Then plan a cheat night or even cheat day to throw your body off and then go back on the clean eating again. Concentrate on fresh fruits and vegetables, whole grains, lean meats, beans, nuts and seeds, and organic dairy choices as your core foods

Resistance training frequency – 2-4 times per week / Cardio training frequency – 3-5 times per week / Nutrition meals – 5-6 per day 200-500 kcals above your BMR (Basal Metabolic Rate)

For further explanation of this blog content, contact Duane Seybold at duane@flexfittraining.com

Well, it’s that time of year again, New Year’s resolutions! When it comes to fitness resolutions, we’re ‘gung ho’ with follow through desire, but the average Joe is stupid! Yeah, i said it, STUPID!

Why? If you look at the definition of stupidity, you understand that you have been there many times! By doing the same thing over and over, but expecting a different result(Stupidity), you and the rest of fitness America are in the same boat. Hey, this year I am going to start a running program 3 times a week. Hey, this year I’m going to take 3 spin classes a week. Hey, this year I’m going to workout with the weights 3 times a week. Hey, this year I’m going to switch to only whole grain foods. You really don’t have a clue, really!

No matter what your fitness resolution is, it all boils down to 2 things! Increase your lean body mass and decrease your fat pounds! There you have it! I’m done!……Not quite! Think about past and present New Year’s fitness resolutions and apply my simple rule, increase lean body mass and decrease fat pounds. It all comes back to my simple rule, every time.

You want to get into your ’skinny’ jeans. So increase lean body mass and decrease fat pounds!
You want to lose weight and have a smaller waistline. So increase your lean body mass and decrease fat pounds!
You want better sex with your partner. So increase lean body mass and decrease fat pounds!
You want to be in better shape for your kids. So increase your lean body mass and decrease fat pounds!

You see it’s all about, increasing your lean body mass and decreasing fat pounds, but how do I accomplish that and not be STUPID, again! Simple, pay homage equally to the three areas of health & fitness that will deliver my simple rule and body transformation.

First, understand that cardio training is for burning calories and oxidizing body-fat and that true Interval Training makes that happen faster.
Second, realize that resistance training is the only thing that will increase lean body mass and at the cellular level, the only thing that will create more mitochondria(the powerhouse of every cell). The more mitochondria you have, the more lean body mass you will have and a better revved metabolism.
Third, understanding nutrition as fuel for your workouts both cardio and anaerobic, and eating clean! If you owned a thoroughbred horse, would you feed it coffee, cigarettes and donuts? Lack LaLanne said it best, “If man made it, don’t eat it”.

If you are serious about your fitness goals, live in Raleigh or out of state, contact Duane Seybold at duane@flexfittraining.com for your solution for 2010! I work with one-on-one clients in a studio setting and also work with out of area, phone clients.

Merry Christmas and Happy New Year from Flex-Fit Training!

In recent weeks I have had an opportunity from 3 separate sources to analyze the typical gym(health club) member’s workout verses my clients functional workouts. A quick general comparison is, the gym clients’ workouts are from the 80’s and my studio personal training workouts are 2010!

I recently trained 2 clients who are members of a local gym, who were unhappy with their workouts and wanted to take a step forward and work with a professional trainer to make their gym time more effective and not spin wheels. The third situation was a gym member who works out 5-6 times a week, wanted to see what goes on here at my studio, and came in to watch me train 3 clients in 90 minutes.

My first reaction to the 2 gym members seeking my services was, ‘why don’t you just work with one of the gym trainers?’. Both reactions were that the gym trainers came across unprofessional, only after money and all they really were doing is taking the client through a machine workout like a fitness instructor. The separate (third case) gym member was using the machine circuit and using the individual machines for whichever body parts she was working that day.  All were not using their bodies in efficient manner to ultimately produce body transformation results.

After going to their gym to inspect what they had so I could transition my new clients back there, I was dumbfounded to see mega cardio pieces, mega machines, mega free weights, but very little functional training tools. They had 1 bosu, 3 stability balls, 1 medicine ball rack(5 balls) with max weight of 10#. That was it! Now I know their problem! After working with my 2 new clients for 6 sessions and showing them functional exercises they could replicate back at the gym, both were really sore using new muscles that the machines couldn’t hit. They loved their new functional workout program plan and planned on returning for future guidance.

My third gym member’s situation unfolded with this statement, “I have never seen any of those exercises before!” I just went through 90 minutes of training with 3 advanced clients in functional muscular endurance workouts using kettle bells, bosus, medicine balls, body weight exercises, cable exercises, unstable surface training exercises, combination exercises(ex. squat,curl,press), agility drills, TRX suspension system exercises, band work, body bar exercises, slams, jumps, etc. And she never saw any of those exercises!

From my perspective, Flex-Fit Training clients get great functional workouts while the others(gym members) spend wasteful time to get marginal results. If you want to get into the best shape of your life and are serious and motivated, contact Duane Seybold at duane@flexfittraining.com. He is available for a FREE 45 minute consultation to assess your needs and offer a finite game plan.