Category Archives: Training

A Short Post About Some Website Updates

Simply let your career and daily activities be harmonious expressions of who you truly are. — The Warrior Within (John Little on Bruce Lee).

How’s it hanging my Shallow Hal’s, Gorgeous Gals, and Fitness Pals? I just wanted to drop a short post on you to let you know we’ve made a few updates to the blog, website, or whatever else you crazy kids are calling this multimedia “make ourselves feel more important than we actually are” bullshit these days.  Oops, did I just write that on screen and hit update without editing?

As da coach sometimes says, "Don't Press Send!"

As da coach sometimes says, “Don’t Press Send!”

But seriously, I’ve always considered myself an athlete, independent researcher, and lifelong student sharing what he has learned, and has helped him along the way vs. a fitness god trying to create a gospel, dogmatic creed to cling to, or a cult following. I’m reading a book on the ridiculousness of religious fundamentalists. Dude, the fitness industry is 15x worse.

But that really ain’t my style baby. What that means is that as we learn, evolve, grow, and get better every day, the site needs to do the same, else it will drift into artificiality or misrepresentation. So we made some updates in order for it to more accurately represent who we are, what we’re digging into, and how we think we can best help you. Read the rest of this entry

7 Reasons You are Failing with Your Fat Loss & Physique Goals

Summer breeze, flowing like the wind
Boy you need to know that you got a friend
And I’ll always be here — DJ Quick

That’s true.  I’ll always be here. But I can’t frickin’ coach you man (girl, man-girl, or girly man).  My client list is too full and my patience is getting too thin, hahaha.

Nonetheless, I do want to help you.  For the time to hit the beach and Free Little Willy, or Unleash Thelma & Louise, shall soon be upon us.  And I want you to be well prepared.  I’d feel bad if I knowingly let my friends keep spinning their wheels within the fitness industry bullshit, get nowhere with their physique goals, and did nothing about it.

That’s why we put The Beach Physique Guide together.  Its everything I would give you if you were working with me as a private client — from the fat loss nutrition plan to the physique-focused training programs to the research and educational resources I recommend.  Seriously.  I’ve asked 3 people this week why they would want to pay me to tell them what I already wrote in a book, or covered in the multimedia e-course.  I’m cool, but I ain’t that cool.  And unfortunately, I have a conscience.

In that spirit, instead of some flashy marketing, I figured I’d just post up an excerpt from Da Guide so you can decide whether it sounds like something you are into or not.  The first section ended up basically being a summary of the 7 most common mistakes, or reasons I’ve seen people fail with their fat loss and physique goals.  I know them well, because I’ve made many of them myself at one point in my career (except following the mystical holistical guy — I could never really get down with that higher-than-thou style). Read the rest of this entry

Introducing the New Free Beach Physique Guide

Holy shit man, summer is right around the corner!!!

And any honest fitness dude or diva will tell you that if you want to make a dramatic visual difference in your physique before the summer days start drifting away, you need to start on a targeted training and nutrition plan RIGHT FREAKING NOW.

Because Summer Loving happens so fast…

You know by now that your People’s Nutrition Educator can’t stand da bullshit that plagues our beloved fitness industry.  So I’m here to tell you the truth – losing fat, building some lean muscle, and transforming your physique takes time.

Forget about waiting until the last minute and thinking following some crash diet, extreme training protocol, or miracle detox/cleanse program is gonna get the job done. How many times has that actually worked for you or anyone you know?  Most just end up losing a bunch of muscle and looking softer and flabbier.  They certainly don’t end up with a Goldmember or Austin Powers-style “tight body”.

You want to be "tight like a tiger."

You want to be “tight like a tiger.”

The scale may say you are winning with that crap, but the mirror will show you that you are losing.  Because remember, muscle is what provides your body with its shape, tightness, tone, and definition (yes, you too ladies).

And then of course there is the equally fast weight rebound that happens afterwards, which of course no one talks about.  It’s a pointless roller coaster ride without the cool hands in the air, blood rushing to your red face, screaming photo at the end of it. But I digress…

The main point I’m trying to get across is that if you want to be ready for some summer loving, and maybe even some bedroom fireworks on da 4th of July, you need to get on a better, more efficient plan.  And you need to start putting in the work on that plan now.  That’s why we put together our Free Beach Physique Guide.

Some of you sneaky bastards have already seen it and downloaded it.  Hope you dig it.  But for the rest of you, today is the official launch of it.

What is this glorious Beach Physique Guide all about?

It’s basically everything I think you need to know to lose fat, build some lean muscle mass, transform your physique, and look awesome in a bikini, board shorts, or walking around naked.  It consists of 3-parts.

1. THE BEACH PHYSIQUE FREE PDF GUIDE

For the go-getters, we dropped everything down into a PDF file that you can download immediately.  You can read it in one sitting and get started with your plan today.

2. THE BEACH PHYSIQUE E-COURSE

But sometimes with anything new or challenging, it’s easy to get overwhelmed.  And when that happens, you end up doing nothing. We ain’t down with that.  Although we’re about having a little fun along the way here, we’re also about getting shit done.

So what we did is break the guide up into smaller, more digestible, more manageable chunks.  We cover the most important strategies one topic at a time, and send them over email lessons.  We then give you a few practical action steps to take, and some time to go out and apply them before we dive into the next lesson.

And in case you hate reading emails, the majority of the lessons also come with the option of watching it as a video tutorial.

Think of it as an ongoing, multimedia, Beach Physique E-course.  Some people learn, absorb, and apply better this way.  If that’s you, great!  I’m down for whatever gets you to where you want to go.

3. THE ONGOING BEACH PHYSIQUE NEWSLETTER 

Fitness and physique is our passion.  We practice what we preach, we do what we teach, and we want to provide you with the ongoing support and advice you’re going to need to perfect your beach physique.

Here’s the deal. I still train private clients offline (and am forced to find new ways of overcoming roadblocks and plateaus), speak at conferences and corporate wellness programs, do interviews and podcasts, write articles for most of the major fitness magazines, and update this blog regularly.

In action at Paleo Fx

In action at Paleo Fx

I also consider myself a lifelong student and am learning and growing every day as an athlete and educator. I’m constantly reading new resources, attending conferences and seminars, and absorbing techniques and strategies from trusted colleagues.

When I’ve learned something new, and think it can help you, I want to share that with you.  This newsletter is how I can do that.

IF YOU’RE DIGGING IT, DOWNLOAD IT

If all of that sounds good to you, I invite you to sign up for the guide, e-course, and ongoing newsletter today.  Here’s where you can do that.  If you scroll down a little, there’s a video of me explaining a little bit more about what the guide is about, and why it was created:

THE FREE BEACH PHYSIQUE GUIDE

BeachPhysiqueGuideCover3-3dgrey

The 3-Step Beach Physique Transformation Process

Hey guys and gals, Kalai and I are in the process of putting together our free “Beach Physique Guide”.

Free meaning to “trick” you into signing up for our blog — don’t worry, we provide awesome information meant to actually help you, not bullshit.

“Beach Physique Guide” meaning training and nutrition programs geared specifically towards slashing fat, building a beach-ready body, and looking awesome with your shirt off, pants off, or walking around naked (not getting better at doing a bunch of exercises and drills in the gym, but getting nowhere with your physique goals).

This thing is gonna be cool man — an ebook plus an ongoing e-course/newsletter with emails and videos, etc.  This may be my final fitness coaching swan song, because I’m kind of getting bored with it all.  I may just go back to competing myself, and doing something else.

But first, I need to leave you with a comprehensive resource so you can learn everything you need to know to slash fat, transform your physique, and look awesome.  By the end, you’ll know more than 90% of the trainers out there — at least when it comes to body composition transformation — and you’ll be able to be your own physique coach.  You won’t need me or any other guru around to get the job done.

This guide is gonna be just that. So get your bikini or dong thong ready.

Anyways, that’s right around the corner.  For now, I was editing and uploading some of the videos, and thought these two in particular might help give you a good idea of our overall approach to body composition transformation, physique enhancement, etc.

Once you understand Da Big Picture, we can dive into Da Details. Here’s the vi-vi-videos:

THE BEACH PHYSIQUE — BIG PICTURE OVERVIEW

THE BEACH PHYSIQUE — DIET FOR 80% FAT LOSS

Beach Body Transformation Overview: An Efficient 4-Step Process to Looking Good Naked

Nate, babe, why don’t you recommend running for weight loss?  Because for physique-based goals like losing fat and looking awesome, it pales in comparison to the good diet + strength training combo.

Do I need to jump around like a cheerleader on an energy drink bender 6-days a week, for 90 days, to transform my body?  Do I need to train twice a day, two hours at a time, like the gym ratz and bunnies do to look good naked?  Well you can, but I don’t believe its necessary.  And I know you have a busy life and career outside of the gym, so let me throw a question back your way.  Don’t you want a more time-efficient route to a rocking bod?

Nate, young sir, why don’t you wear testicle-revealing short-shorts, yell and scream in my ear, and make me do a bunch of those cool-looking boot camp drills that are so trendy in the gyms, and look so cutting edge in infomercials? (1) I have tiny nuts, so you probably wouldn’t see those pistachios hanging no matter how short da shorts.  So I might as well wear something a little more comfortable (2) For physique, traditional strength training is not only more effective, but I find it to be more enjoyable for most.  I don’t know, people seem to like “feeling pumped up” more than “feeling like puking”.  Cardiovascular and neural overload is different than muscular overload, building a nice ass is a lot different process than having your ass kicked, etc.

So then what do you do to stay lean year-round? I eat a rock solid diet 6.5 days a week (which takes no extra time than eating a shitty diet.  And with good choices it can be done at home, out at a restaurant, or on the road), have a cheat night on Saturdays when I’m hanging with my family and friends — a time when no sane person should be worrying about a fitness diet, strength train 3-4 days a week for 30-45 minutes, and walk the Earth like a Vagabond when I have extra time (ie for an errand).  That’s it. It probably won’t win the World’s Most Innovative, Complex, or Cutting Edge Fitness Plan award (half the time I think trainers just make shit up because they are bored), but it is one hell of an effective plan in my humble opinion.

So I filmed a little video for you to explain more of the what, why, and how of my overall fitness approach:

 THE BEACH BODY TRANSFORMATION SUMMARY

1. Use Diet For 80% of Your Fat Loss. Don’t Try to Out-Train a Poor Diet.

2. Increase Your Non-Formal Activity Levels For the Final 20%.  Example: Walk More as Part of Your Day.

3. Do Some Mobility Drills, Stretching, Yoga, etc. to Offset the Seated Computer Posture and Improve Alignment/Posture.

4. Strength Train to Build Lean Muscle Mass and Shape, Tighten, and Tone the Body.