Holiday workout - and healthy snack

So, I always talk about not letting your motivation and fitness slip when we go away on holidays. It is so easy to slip in to our old routines of not working out.

I was away on my honeymoon, and despite travelling a lot, I still managed to work out 5-6 times in the 3 weeks. And not just little ones either, but full strong ones. But I also have shown 3 simple exercises that won't take long and that you can do anywhere. It just happened to be this one in Sydney with glorious sun-shine. Enjoy the view of the harbour.

I have also given a recipe for some healthy snacks that are easy to make, and will give you are great boost straight after your workout. So enjoy and keep the faith

Healthy bars: So easy to make, even adults will like them: 4 bars: 1/4 cup honey 1/4 cup cashewbutter or peanut butter 3/4 cup porridge oats chopped nuts or dried fruits Melt the honey and cashew butter until liquid, then add fruit and oats. Roll up until hardened. Flatten out on plate, put in fridge. For energy snack bar, add 1 scoop of whey protein powder

Love, drive, and pure motivation

No gimmicks on this post.

Without love we are nothing. If we dont have love we don't get to have a great life.

Richard Branson once said "Enjoy life, you only get one!".

But if your life is one in a wheelchair because you have cerebral palsy you are not suppose to do much, right? Wrong.

Rick Hoyt has CP, but he also has the love of his dad Dick. And that love takes them on adventures together, and the pure motivation that Dick has to ensure his son has a life filled with love and quality goes beyond just the will to do something special.

I ask of you all just this.: Watch the video below. Get inspired, get motivation. If you do one thing today, let it be one of love or motivation. Ring a family member, a friend or someone you haven't spoken to in a while. Tell them how you are doing. Or you can make one change in your life, or do something good.

Take inspiration from the video, and keep the faith




Claus

Pyramid of pain for super abs, bungee jumps and bootcamps

It has been a while, but I have been busy with training, getting ready for the wedding and running the bootcamps

Most of you will know that I am getting married on Saturday, and I am getting very excited now. I am lucky that I get to marry my best friend in Kate

Picture attached, you may start to sigh at this point at my loveliness...




On a more serious note, I am really in to getting ready for tough guy 2010. I need to train so hard for this. I have been talking to Jon Le Toq (he of world's toughest workouts fame), and I know this will be the toughest thing I have ever done

So this morning I did one of Jon's workouts:
The Pyramid of pain:
Kettelbell snatches
Burpees
Renegade dumbbell rows

I used 15Kg kettlebells, 10 Kgs's Dumbbells. I am not as tough as Jon.. Yet.....
The sets are as follows: 5,10,15,20,20,15,10,5 - thats what I did. Jon did a
bit more. See the video






As you all should know by now I am off to NZ for the honeymoon, I will do a bungeejump, again see the video below.



Adam will be running the bootcamps, every Tuesday at 19.00, we will do "pay as you go" for the last couple of months. Just turn up, have a great workout and pay 10 Euro on the spot

==> BOOTCAMP <==

Until Sep 14th, keep the faith and train safely. But above all else, enjoy life and have fun


Claus

Fasting for fatloss, especially women

I often wonder why you see couples together and the guy is looking fit, and the woman has "put on a few pounds". A friend of mine called Brad Pilon has written a very good piece about it

You can get his whole concept of fasting here : "Brad Pilon's eat stop eat"

Here is what Brad wrote:

"I’ve thought of about a million different ways to explain this…and the best I’ve come up with is a fictional story…

So here it goes.

Why "Brad Pilon's eat stop eat" works so well for women

Janet first met Kevin when they were in College.

Kevin was 6′2″ and 205 pounds. While he wasn’t an ‘athlete’ he worked out regularly and maintained a fairly muscular build for his height.

Janet was 5′6″ and 135 pounds. In her youth she was involved in just about every sport imaginable. From field hockey and soccer to swimming and dance, Janet was active, as a result she had the typical ‘fit’ and athletic body that other women her age hated her for having!

Janet didn’t really have a weight issue during college. Sure, her weight increased and hovered around 140 pounds by her senior year, but for the most part she had it under control.

That is until she and Kevin got married and moved in together.

They both lived very busy lives, balancing their new careers with trying to maintain some sort of social life.

As a result, both Kevin and Janet ate out a fair bit. Nothing extreme, maybe 2 or 3 times per week.

When they were at home Kevin cooked them relatively healthy meals, and they almost always ate breakfast and dinner together.

after 4 years of marriage, Kevin still weighed about 205 pounds. Sure, there wasn’t quite as much muscle, and he was a little ’softer’ around the stomach, but for the most part…not much had changed.

Janet on the other hand, hated her body.

Her once athletic build could now only be described at ‘thick’. She spent a great deal of time stressing over what she ate, making sure she ate enough protein, kept a close eye on her carbs and always took her fish oils pills.

Despite this, she was finding it a never ending battle to keep her weight below the dreaded 160 pound mark..but when work became stressful she could easily find herself in the mid 160’s.

Her breaking point was a couple days after last thanksgiving, when she actually weighed in with a night-time before-bed weight of 170 pounds.

To Janet this was devastating..and she was completely oblivious to why it was happening.

She had joined a gym, and even committed to going on nightly walks with Kevin, but to no avail.

Her friends said she ate too much sugar, but for the most part the meals that her and Kevin ate were very healthy.

She finally chalked it up to her metabolism. It simply must have slowed down.

It was probably all the stress at work..or maybe it was some rare hormonal thing she inhereted from her mother.

The truth?

Janet was putting on weight because she ate too much.

More specifically, she put on weight because she ate the same amount as Kevin.

They had the same size servings of almost everything they ate.

And since Kevin was (for the most part) maintaining a weight of around 200 pounds, and was just about as active as Janet, it meant that Janet was eating enough food to maintain a weight of…well..right around 200 pounds!

When they would go to the restaurant and order the same meal, Kevin didn’t get the ‘Big Guy’ serving size, while Janet got the ’slim girl’ serving size…both plates looked identical.

When Kevin made them healthy omelets, he didn’t make one for himself then a half an omelet for Janet, he simply made two omelets.

This is the plight of women.

Most serving sizes in restaurants are too big for the average man, let alone a woman who is 4 inches shorter and 40-60 pounds lighter.

And, for the most part, when we are at home we don’t ‘downsize’ the portion sizes for the smaller person.

Even if we tried, we generally end up at some middle ground that is still a little too much for an average sized woman.

This is why Eat Stop Eat works so well for so many women. It gives you a chance to play a little catch up. Or more correctly to play a little ‘fall behind’.

It allows you to eat at a restaurant without having to leave 1/3 of your food on your plate.

You can eat at home with your family without cutting your chicken breast in half and giving it to the dog.

It is a dietary custom/portion size equalizer.

Food for thought.

BP"

I would like to point out at this point that Brad has spent his whole life researching this, and he knows what he is talking about. I personally use his methods and his book, and I can tell you they work.

"Brad Pilon's eat stop eat"

Keep the faith

Claus

Great healthy lunch for less than 2 Euro

One of the ethos's of our bootcamp ==>bootcamp<==, is that you have to have a healthy diet. We always maintain that you can not ever outrun, outsprint or outtrain a poor diet.

I do get a lot of questions about the cost of living healthy. Well, its not that expensive. I went to LIDL at lunch time to once again prove my point. The vegetables I picked up (pepper and tomato) were organic. Yes, LIDL do organic.

What I decided on was a Garlic and corriander wrap with Houmus, roast chicken, rocket, feta, pepper, and tomato. Wow, I am full after this and this is the lay out of it:

It cost me €2.04 for the actual food, and the it had 310 calories and 11.6 grams of fat (daily intake should be around 67 grams)

Now don't tell me you cant do this.

This is also good for losing general fat and boosting your metabolism

With our bootcamps we do individual mealplans, and this is one of the many recipe's we have here...

Keep the faith

==>bootcamp<==

Losing weight and keeping fit on holidays

So I know its like 0720 AM on a Thursday morning, but I just need to get this one out.

I have so many people telling me " I know I let it slip when I was on holiday, just need to get back in to it" or "still trying to lose the fat from holidays"

Right, enough of the excuses people. Holidays are your time to relax, but that does not mean you should treat your body like crap and fill it with garbage. Nor does it mean you can not have a workout on holiday.

I have just come back from my holidays with my 2 girls, and we cycled every day (the girls loved it) and we jumped in the pool too. Even in the pool I got a workout with the girls. 2 of them hanging on my back while I played train and sprinted around the pool. Exercise should be fun, lets not forget that

I also did 1 big workout in a childrens playground after the children were in bed. It consisted of pull-ups (on the swing set), decline push ups (on the slide) and lots of squats and lunges. The finished off with sprints

Just some of the stuff we do at bootcamp

===> DUBLINS BEST BOOTCAMP <===

Foodwise I discovered why I was extremely lean as a young man. I ate fish nearly every day. Something I have started again, and I will give you the links later Guess what, I had ice cream too on my holiday. And beer... Shocking I know.

Now here is the shocking thing: I lost 2 lbs of weight in that week!!!!

A healthy balance of exercise, good food and a feelgood factor makes you maintain or lose body fat. Surprise surprise We have to realise that food is fuel for our body. It is not a bin. If we treat our body like a bin and fill it with rubbish, then it will behave like a bin. It will smell, and it will not have any functions other than a bin..

So, my new goal is to eat more fish now. I live in a big department complex near Phoenix Park, so it's not always easy to get fish.

But a good friend of mine at work got me the name of a guy who does home delivery. Shockingly he lives in the same complex as me. Small world. He brought me the nicest fish I have seen in a long time. All the portions were individually wrapped and the quality was so good. You should try this. His name is Shane, he works for his dad and you can contact him at terrygilesandsons@gmail.com

It will be worth your while.

I got the fish on Tuesday night after the bootcamp, and I actually made a really nice salmon dinner:

Get 2 salmon fillets or salmon steaks. About 150-200 grams each

Put them each in a piece of tin foil (big enough so that it can close up
like a parcel). A bit of rock salt (the rough big chunks), pepper and some
dill (can buy it in any supermarket cheap, comes in a glass jar where all
the herbs are). Add 3 cherry tomatoes cut in half to each parcel. Now
close it up

Put it in the oven at 220 degrees celcius for about 22-24 mins. With 7
mins to go, put on some veg and boil or steam it. Pick any you want. We
had leeks and peas, but cauliflower, carrots and broccoli is all good.

This was an incredible dinner, and so worth the while

I still offer individual meal plans for everyone at bootcamp, so if you are not there already come and join this exciting place


===> DUBLINS BEST BOOTCAMP <=== Keep the faith

Claus

Healthy food is easy and cheap

I am amazed by the amount of people that complain about their shape, and then blame it on not being able to cook.

Well this one is easy. Tonight I had a really healthy omelette. It took me about 10 mins to make, and it is full of good stuff

3 eggs
chilli - chopped
A bit of onion - chopped
Mushroom
Spinach - finely chopped
1 slice of extra thin ham - chopped
A bit of milk
Pepper


All cooked in organic coconut oil, with a small bit of low fat cheese at the end

Now who can't cook that?

Has all the right ingredients in it, and it is very easy to make...

So get cooking.

For the real deal workout with us in the park, come to ===BOOTCAMP===





Keep the faith

Claus

Healthy breakfast and great workout

Firstly I will give you a healthy breakfast. Oatflakes with berry booster, coconut flakes, 1 tsb peanut or cashew butter, strawberries and half a cup of milk over it. Amazing. 5.5 g fat, 235 cals.



The good people that turned up last night were treated to a fantastic workout, we even had music courtesy of some race that was taking place to us last night. Did not stop everybody working their absolute socks off. Here are the details of what we did:

Warm-up (Do twice with 30 seconds break in between)

Prisoner squats X 12

Push ups X 10

Stick Ups X 10

Spiderman Climbs X 6 each leg

Set 1

Push ups X 10

Walking prisoner lunges X 10

Split Squats X 10 (1 leg in front of other – legs static)

(Do Three times in total with 30 seconds break in between each set)

Set 2

Decline push ups on each other X 10 – then swap

Burpees X 12 (fast – with jumps at end)

Reverse lunges X 6 on each leg

(Do Three times in total with 30 seconds break in between each set)

Water break

GAME TIME – Hand walk 1 each

Set 3

Pull – ups X 10

Run on the spot for 30 sec

Wood Chopper X 6 each side

Set 4 *abs section

Mountain climbers X 6 each side

Straight planks – 30 seconds

Side planks – 20 seconds each side

(Do Three times in total with 30 seconds break in between each set)

Finish off with sprints in teams for 50 yards X 10 !!! Cool down after and stretching for 10 mins

I am telling you we had a killer workout, and everybody left feeling fantastic.

If you too want to be part of this incredible group of people, sign up for the bootcamp

===>CLICK ME FOR BOOTCAMP<===

The next bootcamp is on Saturday 04th July @ 11.30

Until next time, keep the faith.

Insane workout and competition winners for great bodies

Where do I start this week?

It has been a real crazy week, from helping my good friend in Leeds out with getting him a programme and a meal plan to watching Jon Le Tocq doing his Goliath challenge on http://worldstoughestworkouts.com/

I have attached the video of Jon doing this, so if you have about 8 mins watch the video below, and go and have a look at Jon's other great workouts. He really is the real deal, and a nice bloke to go with it.

I also asked for feedback from our bootcamps, and the winner would get a free session. I got some really good ones, but 2 of them stood out so I gave away 2 free lessons

Here is what Mathilde had to say :
Didn't think initially that it would have such an impact on me but it really did. I
notice I lost a bit of weight (don't weigh myself so no idea how much), I look more
toned, and best of all I feel that I have a better posture which is probably due to
a stronger core body. And last but not least I changed my eating habits. I eat more
varied (thanks for the food tips, they were great!) and I'm much better in leaving
the crips and chocolates alone...while writing this there are 3 bars of 'communal
office' chocolate bars eyeing me on the corner of my desk!

The exercises both in the camp and the ones to do at home are great. I'm glad
there's a bit of variety in them as well each week which makes it more fun. And even
though most of the time I feel silly doing the games I do really enjoy them as it
provides a bit of a break from the exercises.

If you too want to have that great feeling, here is where to sign up :

===> BOOTCAMP <===

There really is nothing else like it in Dublin at the moment.

Here is that video of Jon I promised

Top five foods for weight loss, and some tips for saving money

I am listing my top fives in 3 categories, fruits nuts and vegetables.

What are yours?

These are the foods you should always include in your meals one way or another. I am coming on to meats etc in my next blog

Fruits

1) Pink Grapefruit
2) Apples
3) Blueberries
4) Kiwi's
5) Oranges

Vegetables
1) Spinach
2) Red Peppers
3) Broccoli
4) Onions
5) Asparagus

Nuts
1) Walnuts
2) Almonds
3) Pecan Nuts
4) Cashews
5) Pine nuts

All of the above are my diet every week, and they help me maintain a healthy balance of protein and carbs

Furthermore, if you eat all of the above and do your shopping at say Lidl or Aldi (they have organic sections now) you can save yourself quite a bit (I am in no way associated with either but have seen my shopping bills being cut in half) I also do some of my shopping here www.organicsupermarket.ie

Again, I have no ties with these but I ordered my first lot last week, and it arrived the next day. Very cool.

Also you can still sign up for the bootcamp and get that sexy body in time for the August holidays. Remember we are here for you for your health

www.phoenixpbootcamp.com

In the meantime, stay healthy and keep the faith

Please comment on here with your top 5 foods that you think should make it...

Never give up on sexy abs

One thing we must never do, is give up.

On ourselves or others.

This is what we dont do at our bootcamps. Give up. Never. Even when we are in pain, which is the easiest thing to do.

But we also learn a lot about ourselvse




So if you are one of those people that never give up, join us at the bootcamp

======> Phoenix Park Boot Camp

Love and peace, and like I always say: Keep the faith people

HOT HOT HOT - body and food. Sexy abs and bums

Wow, what a week-end. I played soccer on Saturday. Then full round of golf yesterday and then 45 mins kettlebells in the park. I must have drank about 5 litres of water yesterday due to the hot weather. Please all make sure you drink plenty of water today!!

Tonight Adam will be running the bootcamp on his own, so you may find it a little bit easier...

I have made up a healthy summer soup recipe for you all to enjoy. This is about 8 servings and is on the website for the boot camps

So check out =>Click me for the summer soup recipe<=

I have also once again had inspiration from Craig Ballantyne.

If you are interested in doing this at home, for less than 10 USD you can try out his revolutionary fitness regime. The man is a god in terms of fitness and health. And he can guarantee your money back if you ar not happy..

Check it out =>CLICK ME<=

Until next time, keep the faith

7 easy tips for losing fat

I hope you will all take advantage of the nice weather and get out and about this week-end.

In the mean time, I have listed 7 easy tips for losing fat

If you’re hoping to lose fat, there’s a pretty good chance you’ve tried a lot of methods. Unfortunately, the vast majority of people who are unhappy with their bodies don’t succeed in their fat loss goals. That’s because they’re often usingstrange weight loss plans that can actually damage their bodies! If you’re in this boat, and you don’t know how to get rid of the fat while staying healthy, here are a few tips that might get you on the right track.

1. Begin your day with a clean, fresh glass of water. When you wake up in the morning, take one down. It will assist your body to get started as it will not be fighting dehydration. Besides, after you consume a glass of water you will not have to eat such a big breakfast. A glass of water triggers all the digestive fluids in your body and makes well lubricated. You are able to have your morning tea or coffee, just make sure to drink a glass of water after that. Caffeine dehydrates you and you need to ward off dehydration.

2. Have a glass of water while you eat as well. Take a drink after each bite and you will feel full more quickly so you can leave the table feeling satisfied without feeling bloated. Drinking water while you eat will also help your food to settle more quickly, which also helps you to feel full faster.

3. Consume fresh fruit and veggies that have high water content. They are foods like tomatoes, cantaloupe, watermelons, kiwi, grapes - you get the idea. All of those fresh and tasty juicy fruits and vegetables are beneficial for you. They contain around 90 to 95% water, therefore you are able to have lots of these and they’ll fill you up without adding the pounds.

4. If you are craving a glass of juice, drink fresh fruit juice instead of juice that has artificial flavors and coloring. It is even better if you can make your own fruit juice. Just be sure not to add too much sugar which adds to the calories.

5. Increase your fiber intake. Like I mentioned, the body needs a lot of fiber. So try to include in your diet as many fruits and vegetables as you can.

6. Be intelligent about what you eat. Don’t eat just to eat. Animals eat on instinct; people eat when they know their body really needs it. Don’t be an impulse eater.

7. Get a handle on the sweet tooth. It does not mean you cannot consume your confectioneries; but do not have them as a meal. Don’t forget that they will end up adding to an area that you do not want them to. Do not deprive yourself either, as after that you will eat twice as many as you should.

Also check out Craig Ballantyne's explosive transformation contest with your chance of winning money by losing fat... =>click me<=

Until the next time, keep the fait

Great food for six pack abs, lose fat.

I want to talk a bit about the foods we eat, and I will lay out what I had for breakfast, and lunch. And also what I will have for a snack with the girls later. It is important, because the most important thing of staying fit and healthy is the foods we put in our mouth.

Sounds simple enough right, but you would be amazed of the amount of people that do not think of food like this.

Food is like petrol to your car engine, if you put dirty stuff in, the output wont be any good right?

So lets talk about the foods you should take in. Try and avoid anything that comes in a box. So breakfast cereals are a prime example of this. They are full of sugar to keep you craving them and make the taste sweet. No 2 ways about it

I got up this morning and made my power pancakes for breakfast with the girls. Very easy to make: 3 egg whites, oatmeal flakes, cottage cheese milk and some blueberries all mixed together. That makes about 6 medium sized pancakes. Serve with a bit of honey or some other berries. Delicious.

For my lunch I had a very simple tuna salad with onions, feta cheese, sugar snap peas (crunchy) and spinach. You have no idea of tasty it was with my olive oil and vinegar dressing. Took 4 minutes to make, so no excuses



As you can see it is more than enough to fill up a big lad like me, and it is all healthy stuff too.

This afternoon I am making chocolate truffles (with 70% cocoa mix) and we are having fruit smoothies. The girls loves them and I get to put healty stuff in to them at the same time..

My new hero Craig Ballantyne talks about these truffles a lot, so go to his site to have a look at what he does with Jillian Michaels

====>>>> CLICK ME FOR CRAIG'S FAT LOSS PROGRAMME TURBULENCE TRAINING

Until the next time, keep the faith

Claus

The bells, master, the bells.....

SO I have gotten a couple of new kettlebells, I cant wait to use these. Adam and I will start to use these in the bootcamps for the people who have been to a couple of the classes. They are fantastic for your legs, arms and core abs. They basically do everything!!

I have attached a picture of them, as they are my 2 new babies....

I will use them myself over the weekend, as I have a spare evening on Saturday


The blue one on the left is 12KG and the black on the right is the 10KG, they are a fantastic piece of equipment, and I am so delighted that I have finally bought them.

Everybody who comes to the BOOTCAMP (CLICK ME) gets the benefit of these too at some stage.

Until next time, keep the faith...

Home workouts and free range meats

After the great session on Tuesday, you now need to do some home workouts. Maybe 15-20 mins, so you don't lose the edge for Sunday

Warm up
Prisoner squats (hands behind head and squat) X 10
Push ups X 10
Jumping Jacks X 10
Spiderman Crawl X 10
Do twice for your warm up

Decline press up (feet on sofa/bed arms on ground) X 10
Split squats (stand static, one leg in front of the other and squat) X 10 each leg
30sec break, then do twice more (total of 3 times with break between each set)

Plank for 45 seconds hold
Mountain climbers (press up position, pull one knee up under your chest) X 10 each side (Make sure you hold stomach tight for these)
30sec break, then do twice more (total of 3 times with break between each set)

That should take you 15 mins, then stretch everything. If you feel you can do more, do 1 set extra of each!!

Now meats. I know some of you don't eat meat, but I have started ordering free range meats direct from a farm in Co. Roscommon. It means the farmer gets the money direct, there is less handling of the meat and I know it is good meat. I have had 2 orders, and I can only say the quality is better than anything I have ever bought in the shop. The price works out a little bit cheaper than most supermarkets and you also know you support Irish produce directly. Have a look, I have no personal gains from this other than your health

http://castleminefarm.ie/

In the meantime, keep the faith

The first of many great days out

So we finally got started. We had a great day, the rain stayed off and we had a great bunch of enthusiastic and hard working people there. The squats looked great, the press ups were done with great gusto.

I personally was still buzzing all the way in to the night. I had so much energy I even did an extra workout and assembled a pc table around 11PM. And made a great healthy beef goulash (more about that in the next post)

Here is one of the pictures





We will do some different workouts every time you come, but we will also keep some familiar ones in there so you can remember how to do them

Here is to lean and fit bodies all around

If you have not signed up yet, I am giving a 10% discount until midnight tonight

===>>>>> CLICK HERE FOR THE SILLY MANS GREAT OFFER

Keep the faith


Claus

Motivation and social support

As we all know, nothing comes to us by right.

We all have to work for it. Whatever in life it is, we have to get off our backside and do something about it. We don't just have things falling in our laps, so most of the time it involves us getting out and about.

I cant tell you how excited myself and Adam are about tomorrow. Our first bootcamp, and we have had a really good response. We have got an inspired programme all based around body weight, and sprinting. It will be great tomorrow, as there could be a bit of wind so real resistance...

But none of it will matter without you, so you need to be motivated otherwise you wont make it to where you want to be. And with motivation comes fun. You will see the progress you are making and it will spur you on, and it will be fun and exciting.

The other aspect is social support. Be it from your friends, family or loved ones. It is important that you have that balance. Do you think the likes of Tiger Woods, Rafael Nadal or Michael Jordan got to where they were/are just by just talent? They needed their families to support them and their friends to be with them all the way.

Another example is John Daly. He is now taking real action to become a better person and sportsman. Flawed as he is as a human, he is realising the need for action.

So when you do turn up tomorrow, make sure you tell the people around you and in your life that you are doing something worth while.

Until tomorrow, keep the faith, and I leave you with a little motivational video

Squats, the plan for sunday and killer breakfast

Adam and I have done the plan for Sunday's free trial for the bootcamp, and we are both excited. This will be a brilliant session with lost of great workouts and some real fun games in there too

If you have not signed up for the free trial yet, do so by clicking below
click to the right=> click me !!


Also I was talking to the most insane trainer I have ever come across, this guy is now considered a ground breaker in the US and indeed in the world. He has done a small article on squats I have highlighted it below - his name is Zach Even-Esh and he rocks


"Squats to Skyrocket Your Muscle Growth and Fat Loss


Heavy squats are numero uno for helping your entire body gain muscle at warp speed as well as a great way to skyrocket your fat loss around the clock and speed up your metabolism.

Heavy leg work causes a surge in the release of your growth hormones like no other exercise can. The heavy weights sitting on your back tax the entire body intensely. Your legs and entire back side support the load unlike any other exercise.

You can squat with high reps or low reps, heavy weight or light weight. You can squat with various tools in various positions. A barbell or a heavy sandbag on your back is awesome for building muscle.


Muscle being added to your quads, hips, glutes, hamstrings, lats and lower back cover a large area of your body. The more muscle you have, the faster your metabolism revs, even when you are NOT training, helping you burn more calories around the clock compared to a weak, skinny individual (or fat and weak individual).

I have performed heavy barbell squats for heavy singles or up to 5 reps, I have also performed high rep back squats up to 50 reps! Talk about brutal!

Try throwing a sandbag on your back, walk 10 yards and squat 2 reps, repeat until you can no longer walk or until you squatted 20 reps.

This workout is not for sissies, only the strong and mentally tough will survive.

Try squats for heavy sets of 3, or several sets of 10, or 1 gut busting set of 20 – 30 reps. The high rep squats will leave you exhausted and wiped out on the floor for a good 10 minutes afterwards."

In my eyes this man is a genius

If you want to have a look at this revolution, check it out:
====>>>> Zach's homepage - a must see!!


Last but not least, I promised you updates on nutrition, and here is your first one.
Breakfast:
There is a reason why they say it is the most important meal of the day. It basically kick-starts your metabolism, so before you think of going to work or having that nice shower you should do yourself a nice meal and I have made a recipe for some very healthy pancakes that only takes about 10 mins to make and cook!!
Ingredients: 3 Egg Whites, 1 Egg yolk, 1 cup of porridge oats, 1/2 cup of cottage cheese, 1/2 cup of milk. Add some vanilla essence for flavour. Blend all toghether and let stand for 3 mins in fridge. Then cook on medium heat on the pan. Makes about 4-6 pancakes and the total meal is about 275 calories. Serve them with some honey or even better any kind of berries. Enjoy

Until next time, keep the faith!

The first video - and a free trial for you

Notice how the people with the best muscles are sprinters? Not the skinny marathon runners? Who would you rather be/look like? Usain Bolt or Paula Radcliffe? I think we all know the answer to that question, dont we?

I tried the sprinting at the week-end with my 2 girls, and you may laugh at the video, but it worked. I did 15 and I was wrecked but felt better than after a long run.... And it was fun





And I felt so good after the run that I decided we would give away 1 "free trial" for 1 hour, this Sunday at 14.00 in Phoenix Park. Check the website to sign up

click here => BOOTCAMP FOR FREE FOR 1 HOUR

Keep the faith, a new update soon with some nutritional advice for you...

Meeting place

Click on the image for where to meet