Try This Full Body Fat Loss Workout Today!

Here's a free full body, body weight workout / fat loss workout that you can do from anywhere. Do 2 to 3 circuits resting 2-5 minutes between each circuit.

I Get Soooo Tempted

Temptation is one of the biggest obstacles to overcome when trying to reach your fat loss goals.

I know for me personally, it's tough and I'm sure it is for many of you as well.

I'm just like anyone else. I LOVE chocolate, I love sweets and I often find it very difficult to stay strong and avoid eating them.

You can't just "hope" to avoid things that will derail you from reaching your goals.

You need to take action to maximize your chances for success.

The first thing you need to do is rid yourself of temptation.

That means getting rid of those foods that you just can't get enough of, and that you know are bad for you.

That means eliminating any chocolate, sodas, chips, and other fatty snacks. If you leave them around and say you'll just use them as a reward, you run the risk of giving

into temptation.

You are only human -- it can happen!

The next thing you need to do is fill your home with things that are good for you.

That means when you get snack attacks you'll have something healthy to eat instead of something that'll set you back.

This is just one small strategy that will help you reach your fat loss goals.

However, it's important to educate yourself and understand everything you can do to not only lose the fat now but keep it off for the rest of your life.

I hope I don't sound too arrogant, but I think it's important to tell you that I have the experience and the perfect program to help you achieve your goals.

You see, when I use to own my own personal training studios, I had developed a 12 week program for my clients to work hand in hand with their workouts.

The problem was that they were great in showing up for their workouts, but I couldn't control what they ate once they left the studio.

As you could imagine, this completely sabotaged their progress and stopped them from reaching their goals.

It was terrible.

They were frustrated.

I was frustrated.

I didn't know what to do.

Then it dawned on me.

Although I couldn't be with them 24/7, I could do something for them that would stick with them not only for the short term, but for a lifetime.

I could arm them with two VERY important weapons in the fight for fat loss and healthy living...education and motivation.

The answer was to educate them, track their progress and then provide them with the support and motivation they needed along the way.

So I put together a 12 week program that literally ended up changing people's lives.

Every week my instructors and I would meet with my students and teach them about a new topic that would help them achieve their goals, and more importantly, set them

up for a lifetime of success.

We would cover topics such as reading nutrition labels, different forms of exercise, the right types of foods to eat, critical success factors and much, much more.

In most cases, the results exceeded my expectations and I was proud to be able to provide my clients with help, even when they weren't in the studio.

After a few weeks of entering the online arena, I quickly realized that my readers were experiencing the same thing.

So I took action and re-created this program for my readers.

++++++++++++++++++++++++++++++++++++++++++++++++

Learn more about it and see some of the success stories here:

--> BusyBod Body Transformation

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This is the EXACT same program that we charged up to $499 for in our studio. The only difference is that we'll be communicating via the internet instead of live.

The chapters are the same.

The handouts are the same.

The actions you'll be asked to take are the same.

The only other difference?

I'm going to give this to you for only $4.95 a week!

So you're basically saving $439.60.

Remember, you can't just "hope" to avoid things that will derail you from reaching your goals.

Take action.

Continue with your workouts. Use the samples in the "Fat Loss & Fitness Videos" link above.

Watch the video and sign up now: BusyBod Body Transformation

You DO want to be successful, don't you?

Don't delay! It's easy enough to say that "I'll do it tomorrow" -- but tomorrow often never happens.

These are the steps that will help you lose the fat, get lean and have more energy for the rest of your life.

If your goal is some quick fix, I'm sorry you won't find it here because quite honestly, there's no such thing.

Dedicated to your fat loss goals for life,

George

Three Ways to Stay Motivated

Let's face it, staying motivated is tough. I'm sure that there's someone out there who never ever misses a workout, has endless will power and is always confident and motivated.

Then there's the other 99.9999999% of us.

Here's three easy ways you can stay motivated:

1. Become a photographer:  When you workout, your body doesn't change overnight. It takes time so you're not going to see changes on a daily basis. For a lot of people, that's a major source of discouragement. However, if you take pictures when you start and then every 3 months, you're likely to see some significant changes which will further motivate you. Go take some snapshots when you're done reading this post.
2. Play the role: Buy workout clothes that make you feel and look good. If you like your workout clothes, you'll want to wear them and will feel good wearing them when you're working out and will be more likely to workout.
3. You deserve a pat on the back: Give yourself an occasional reward. Did you have an exceptional week working out? Really revved it up a notch this week? Treat yourself to a nice dinner. Immediate gratification makes you feel good and helps you stick with your program.

I'll also say that if you're constantly hitting your goals, then chances are you're probably not setting the bar high enough.

The bottom line is that at some point you're going to fail and then fail again some time in the future. It happens to all of us, get over it.

Whether you've missed a workout or had a bad day of eating junk food, move on and start again tomorrow.

Either way, I'll still be here for ya. ;)

Thought + Action =

What does it REALLY take to be successful? And by success I don't just mean in achieving your health and fitness goals but ANY goals you are looking to achieve.

From my experience, this means that in order to achieve desired results, a simple two step process must be followed:

Step 1: Thought

+

Step 2: Action

=

SUCCESS

Taking action is the one key factor that really separates successful people from everyone else.

It is often difficult to take action, but without action there is no success.

Think about this for a moment. Great intentions never measure up to the smallest action. However, even the smallest action begins to build a momentum that culminates in your desired success if you build on the previous action daily.

It is actions that will move you toward success.

I suggest that you first clearly define your goals.

Make sure that you are as specific as possible with a clear date by which you wish to accomplish that goal.

Then make a list of actions that will drive you towards your goals.

Every day take action based on that list. Even if it's one small step in the right direction every day, those small steps add up and will eventually get you to your goal. Keep a log, and watch your success rate grow.

Without the action step, you are missing the master key to your dreams.

First set your goal, then create your road map, next plan your method of travel, and lastly, begin your journey!

As you make progress, you can then evaluate what actions work best for you.

I Love Bands

You know I'm pretty much anti-gym.

And when I travel, I detest going to the vast majority of hotel gyms as they're usually very small (and very smelly). So I do my best to avoid them at all costs. Instead I workout in my hotel room or outdoors.

I love working out outdoors using bodyweight exercises.

But sometimes I want to crank up the intensity and if I'm home, I don't want to bring my dumbbells outside. If I'm traveling, I don't want to go to the hotel gym.

So I use bands instead. They're easy to use, they travel well because they're light and take up almost no space.

Check it out:

To buy Bodylastic Bands, check out their site here, you can't go wrong.

Quitters Never...

"Quitters Never Win Get Sexy Abs, Winners Never Quit"

Developing a "winning" mindset, in this case, a mindset that's going to help you reach your health and fitness goals can be a VERY difficult task. But not impossible.

One of the key factors to "winning" the battle of the bulge is the creation of habits. Specifically, habits that are geared to bring you closer to however you define success (more energy, flat and sexy abs, more self confidence, etc.)

We've all heard this one before:

"We are what we repeatedly do. Excellence then, is not an act, but a habit." -Aristotle.

I've listed my top three habits to help you develop that "winning" mindset and get you closer to your goals.

WARNING!

Do NOT just read these and say "I already know that". Instead, ask your self "Am I DOING these things?"


Here we go:

1. Workout in the morning: I know a lot of people hate getting up early and think that they "can't" workout in the morning because they're just "too busy". That's bullsh*t. Go to bed 30 minutes earlier, get up 30 minutes earlier and get your workout in. Stick to high intensity, full body workouts that you can do at home, and you're done in way under 30 minutes. You now have the entire day in front of you, you've accomplished something great and you'll be energized for the rest of the day. And oh yeah, you can't use the excuse that you're too tired after work to workout. If it's truly impossible to workout in the morning, stop watching television when you get home at night and workout instead.
2. Find like minded friends: If your friends don't exercise or eat healthy, chances are you don't either. You probably all weigh about the same or are roughly in the same health. People tend to pickup the habits of those they spend the most time with. Either start a trend amongst your friends to get fit and healthy or find new friends who are active, eat healthy and have a fitness minded lifestyle. You'd be shocked at what a big difference this makes. This might not exactly be a "habit" but it's a key difference maker for many people.
3. Dump the junk: This is a recurring theme for me, but pay heed. Your chances of success are greatly increased when there is nothing in the house for you to nibble on other than healthy foods. Pack your house with raw foods like fruits, vegetables and nuts and get rid of anything that comes in a bag or a box.

What are some of your habits?

The "Magic" Four

I came across a study by some Harvard researchers in the British Journal of Medicine (2008) that I thought some of you might find interesting.

These researchers tracked the health and lifestyle choices of 77,782 middle-aged women for 24 years. That's a pretty long time and only strengthens the conclusions of the study.

Of these 77,782 women, 8,882 died during the study. The researchers believe that if they just did the following four things, most of them would still be alive.

Those are:

• Don't smoke
• Maintain a healthy weight
• Exercise regularly
• Eat a healthy diet

DUH.

Nothing new, right? Stuff you've heard and read here and millions of other places before, right?

But how many of you can say that yes, you follow all four recommendations?

There are more statistics that really drive the point home and I hope they open some eyes:

The women in the study who actually adhered to these four recommendations reduced their overall risk of premature death by 55%, had a 44% lower risk of dying from cancer and a WHOPPING 72% lower risk of dying from heart disease.

The bottom line?

Following these four simple, yet often ignored pieces of advice have such a HUGE impact on living longer and healthier lives (not to mention saving on medical expenditures) that you'd be a fool to ignore them.

So what are you waiting for?

High Intensity Intervals as Your Cardiovascular Training

I spend a lot of time reading and catching up on the latest health, fitness and exercise trends. Today I read an article on the Men's Health Site that pretty much sums up what I've been saying ever since I've developed the BusyBod Workout System.

In fact the BusyBod Workout System was designed to take advantage of the fact that recovery from interval training forces the body to continue burning fat for energy. This all leads to an increase in postworkout calorie burning and of course, the more calories we can burn (and with less time put in), the better.

Now apply this form of training with full body  resistance workouts and you're REALLY taking it to the next level!

The best thing about this form of training is that you save TONS of time, your burn more fat for energy and you burn MORE calories. Who could ask for anything more?

So here's what I'd like for you to do.

1)Go on over and read the article at Men's Health (this article pertains to women as well, so if you're a lady, don't skip it). I was going to summarize it for you, but in this case I think it's worth reading the entire thing.
You can find the article here: http://menshealth.com/run/all-about-intervals2.php


2)Head on over to the BusyBod Workout System and check out what this type of training did for me and others. Because your workouts are done in less than 15 minutes and go a long way towards helping you get that six pack, it's also the perfect workout system for the summer.

Check it out here: BusyBod Workout System

Go After Your Goals With Fierce Intensity

When I was a teenager I wanted to look like Arnold, heck, I wanted to BE Arnold! He had a perfectly symmetrical body, was super ambitious and he let NOTHING get in his way of achieving his goals.

Twenty years later I still admire the heck out of him. Although I don't want to look like a body builder anymore, I do love his passion and his ability to set a goal, go after it and achieve it. Whether it was becoming a world champion bodybuilder, an actor or a life in politics, he went after each area with fierce intensity.

Arnold had a single minded focus in achieving his goal. He understood it took sacrifice and effort to get what he wanted and he committed to it 100%.

Bottom line, he took action.


Here's a short video that I enjoyed that I think might inspire some of you. I'll admit, some of you may have no interest, but either way you have to admire the man for going after his dreams and not stopping until he's reached them.

Pushup Variations for Your Full Body Workouts

Here's a short video of different pushup variations you can try. If you normally do pushups as part of your full body workouts (or any workout routine for that matter), try these different variations to mix things up a little.


If you want to really challenge yourself, try stopping mid movement for 3 seconds. Remember that keeping proper form is vital.

18 Ways to Burn 100 Calories

So I haven't posted for a week...sorry. Life has a way of interfering with blogging sometimes and this week was one of them.

Not only were things crazy at work, but I had my Canadian cousins stay with me for the last six days. That's two additional women, one six year old girl and one five year old boy in our house. As you could imagine, things were a bit hectic and even though I've been sleeping on the couch for the last six nights, I'm sad to see them go.

But now, they're gone, and I'm back, for better or worse. I wonder if anyone even missed me...

Either way, I'm ready to get things cranking again!

People are always asking me what they can do to burn extra calories, so today I'm going to oblige. I will tell you however that none of these things are substitutes for full on training. These activities will not replace doing full body workouts three times a week, nor will they replace any cardio you do.

What they will do is provide you with a little bit of knowledge on some different ways you can burn 100 calories and hopefully some amusement.

You also may want to consider that it takes any one of these things to burn off one of those "100 Calorie Snack Packs" (which by the way are complete crap).
So without further ado, here ya go:

1. If you're a woman, have sex (on top) for 26 minutes
2. Go window shopping for 41 minutes
3. Give a full body massage for 19.5 minutes
4. Play 13 hands of poker.
5. Shovel the snow for 12 minutes.
6. Rake leaves for 20 minutes.
7. Drink ice water throughout the day. (approximately 8 16 ounce glasses should raise your metabolism enough to burn off an extra 100 calories)
8. "Do it" for about an hour (you know what I'm talking about).
9. Walk Fido for 32 minutes.
10. Slow dance for 32 minutes.
11. Prepare dinner for 48 minutes.
12. Vacuum for 27 minutes.
13. Paint the house for 16 minutes.
14. Clean the gutters for 16 minutes.
15. Play tennis for 9 minutes.
16. Walk uphill for 13 minutes.
17. Tread water for 14.5 minutes.
18. Change 52 diapers.

Back to the Basics of Fat Loss

Short and basic post today.

Sometimes we get so caught up in trying the latest and great advice, that we forget that most of the times sticking with the basics works best.

Remember, if you want to see your muscles, you have to get rid of the fat that's hiding them. To do this you need to accomplish two goals:

1. Eat enough to preserve muscle.

2. Don't eat so much that you put on fat.

Here are four basic guidelines that will help you build muscle and lose fat:

* Fill up on protein and multi-colored vegetables. A high-protein meal makes you feel full longer (vs. carbs that make you feel bloated).

* Stay away from "dry" carbs such as bread and white rice. If you must have these types of carbs, try this.

* Eat fiber. It keeps you regular and it helps your body assimilate dietary fat.

* Eat good fats, that should include olive oil, unsalted nuts, organic peanut butter and avocados. Do NOT go fat free. That will just make you feel deprived and you won't feel satisfied and will end up eating more.

I know you've heard these before, but most people forget the basics to begin with. Keep these four things in mind and you should be well on your way to getting lean and mean, as long as you're doing your full body workouts that is!

Share your "basics" below.

Sites for Fat Loss and Healthy Living

Although I write a blog on fat loss and fitness for busy people, I subscribe to other health and fitness blogs because there's always something new to learn and I'm always interested to hear what others are saying about losing fat and building muscle.

I came across some good (and amusing) posts that I wanted to share with you today:


10 Healthy Food Breakfast Tips for You and Your Kids


Overtraining: LESS Can be MORE


Coffee Addiction: An Owner's Manual

If you have other health and fitness blogs you subscribe to, please share by posting them below!

Move to Norway to Speed Up Your Fat Loss

Since the vast majority of my personal training clients have been women (the same goes for my online readers), I try to stay up to speed on issues and news that are very specific to women. One of the ways to I that is by reading Women's Health.

An article I read this morning profiled Norway as THE place to live if you want to be lean and healthy.
Here's an eye opener:

• Obesity rate for Norwegian women: 5.8%
• Obesity rate for American women: 35.3%

WOW, that's a 30% difference! In fact, it seems like we're behind many countries when it comes to overal health.
Here are some more interesting stats about some of the other healthiest countries on the planet:

• Wome live the longest in Japan and Monaco
• Women rarely have heart attacks in Kiribati and France
• Women in Japan and Norway are rarely overweight (even though there is plenty of food)
• Women in Senegal and Gambia rarely get colon cancer
• Women are happiest in Denmark and Switzerland

What do all of these statistic have in common? The U.S. isn't in the top 5 in ANY of them.
How do the women in these country do it?

How do they stay lean, remain healthy, live long and avoid heart attacks? Here's a summary of what the women in these countries do to get on this list:

1. Soy: Eat soy. Studies show that women who eat soy at least 1x per week cut their risk of breast cancer by 50%. HOWEVER, some research points to cancer cells actually accelerating with processedsoy. So skip the Tofurkey and stick with natural Japanese staples such as miso, soy milk and edamame.
2. Green Tea: Green tea contains high levels of catechins which can destroy abnormal cancer cells and lower cholesterol.
3. Drink wine: A glass of wine daily. The average American drinks one a week.
4. Eat more garlic: Garlic contains an enzyme which prevents cholesterol from sticking to artery walls.
5. Ride your bike and walk: The Norwegian government really gets behind biking and walking by doing things like sponsoring government programs that actually buy bicycles for public use.
6. Eat together: Norwegian families also put an emphasis on family meals (Americans spend 174 times more money as Norwegians on fast food).
7. Take a nap: Only 3% of American women take an afternoon nap. Studies link too little sleep to increased ghrelin production, a hormone which makes you crave comfort foods.
8. Go green: Eating folate rich wild greens can slach colon cancer risk by up to 60%.
9. Eat fish: Eat two or mmore servings of fish a week and slash your risk of depression by 50%.

There's nothing here that most of us haven't already heard or read somewhere, but based on the statistics, not too many women actually put these practices into use (and I'm sure the men aren't any better).

How many of these things do you actually do in your daily life and for those you don't, why not?

Let me know by posting a comment below!

A Quickie Helps You Burn Fat Longer

Yeah, I know where your dirty minds went with that title, but I'm not talking about THAT type of quickie (get your mind out of the gutter!). I'm talking about performing a high intensity, full body, fat loss workout.

An 11 minute workout to be exact. Researchers from Southern Illinois University have concluded that an 11 minute workout can help you burn more fat all day long.

The study showed that people who lifted weights for 11 minutes three times a week increased their metabolic rate even as they slept. The author of the study, Erik Kirk, Ph.D. says that the process of breaking down and repairing your muscles increases your metabolism.

Faster metabolism = more calories burned.

Furthermore, the study found that because the workouts were only 11 minutes long, the participants actually fit in their workouts an astounding 96% of the time!

How many of you can say that you perform 96% of your scheduled workouts?

I have to admit, it's quite satisfying to continually come across studies that back the science behind my BusyBod Workout System. The workouts are certainly not easy, but you're done in less than 15 minutes and you'll get better results than your typical hour long gym workout.

So try this "quickie" below. Perform the first 4 minute circuit, rest 3 minutes then repeat it one more time. There's your 11 minute workout.

Give it a try and let me know what you think by posting below.

Speed Up Your Fat Loss & Lose 10 More Pounds

I never really agreed with people that say it’s only safe to lose one to two pounds a week. To me that screams of a “one size fits all” philosophy. The truth is we’re all different and what may be “safe” for me, may not be “safe” for you. Is it really “unsafe” to lose five pounds in one week if you weigh 300 pounds?
Although losing 1-2 lbs. a week may be considered “safe”, it’s also a really, REALLY slow way to do it. Slow as a turtle crossing the road I would say.


There are however, several ways to speed this up (besides of course, performing high intensity full body workouts).
For instance, intermittent fasting is a somewhat controversial topic, but there is very solid science behind it. In fact, I’ve been intermittent fasting for 6 months now (24 hour fast every Saturday) and it’s actually a pretty easy and safe way to reduce your overall caloric intake on a weekly basis.
The authority on intermittent fasting can be found here. It’s definitely worth a look.
But if you want to accelerate your fat loss through more exercise, try the following to lose 10 pounds:
Lose 10 in 6 months: Twice a week, do a one hour swim workout.
Lose 10 in 5 months: Twice a week, do a one hour boxing workout.
Lose 10 in 4 months: 3x a week, do a one hour cycling workout.
Lose 10 in 3 months: 4x a week, play a basketball game for one hour.
Lose 10 in 2 months: 5x a week go on a one hour run.
Lose 10 in 1 month: Have rough sex for 10 hours a day. My favorite.
Lose 10 in 1 week: Walk for 24 hrs / day for the entire week. No thanks!