Crazy Fat loss workout, annual turkey event and more!

GOBBLE GOBBBLE!!

Well, here i am again, it has been awhile but then again it is always worth while when i post something!

Today i wanted to give you a very special workout that will take you through a very huge fat burning effect for weeks. This workout i am about to show you (Well 2 of my clients will show you), can be done for up to 6 weeks with improving each and every time you do it!

From previous metabolic workouts that i have brought to you, i bring to you another that sets the bar on some of the intense TRUBODY workouts i have posted.
Note: These workouts are only as good as you make them. If you wish to push yourself you will find yourself gaining EXTREME benefits from these types of workouts but if you tend to slack off for whatever reason you will not find this workout as effective!

Without further ado, HERE WE HAVE IT!

Trubody Fat Loss and Conditioning Workout




THE CANADIAN HUMAN PERFORMANCE CENTER ANNUAL TREAT AND TRIM

For everyone in the Burlington, Hamilton, Toronto area, please come out on Oct 9th for Free bootcamp classes and treatments from 8am to 1pm. We have teamed up with the Salvation Army to help the less fortunate. We ask everyone to bring some non perishable food items if you would like to attend! Anyone attending the classes, all we ask is for 10 Perishable food items for each person that would like to sign up for the bootcamps!

The bootcamps will fill up fast so please make sure you are there a bit early for the camp you choose to attend. We advise you only try 1, as 2 may be a LITTLE too much. All of these classes are for everyone! You work at your pace! So please dont be shy or afraid! We don`t bite.......hard :P hehe.

Anyways, we will be having food and beverages aswell. Nonetheless, it will be a good time and like i said before, its for a good cause!

I hope to see many of you out there!

PS. I will be running the 8am class (sports conditioning, first class of the day!)



Thanksgiving weekend!

I encourage everyone this following weekend to be very careful on how much they consume. Filling ourselves to the rim is not the priority here!

Some families have more than 1 Thanksgiving Dinner. Therefore, it is important to make sure you stick to the Veggies and Turkey for one of those 2 days. Double Serving yourself this weekend can lead to a HUGE calorie surlpus and potentially hold onto some of the calories for later (ie. FAT STORAGE!). Do yourself and your body a favor and consume these foods in moderation please!

With that said, do have a plate of food with the foods you enjoy! Also, enjoy a small slice of pumpkin pie or whatever is on the menu for Dessert! Just remember that after the weekend you will either want to kick yourself for overdoing it and becoming discouraged in your fat loss efforts or pat yourself on the back for sticking to the plan!

Have a great week folks and we will see you on the flip side!

HAPPY THANKSGIVING!!

Committed to your success,

Eric Daye
www.trubodyfitness.com
ericstrubodyfitness- youtube channel
RELEASE YOUR TRU POTENTIAL

Why am I not getting Results?

Who am I?

I am getting really bored of the same workout and same exercises, week in and week out. Through such great frustration i get the latest Mens Health Magazine to hopefully uncover some new exercises or workouts that I might be able to try. As i take the magazine to the gym to follow the exercises I end up following half of it and get kind of bored with some of the exercises and the program details it tells me. With a lack of commitment to the workout/program i decide to do something else instead because i feel this, "just isnt for me".
After that day, i head back to the magazine rack to uncover yet again another workout from another magazine.

This is the on going process of sooooo many people. No one actually takes a workout or program and follows it to the "T". I mean we end up changing the way it should be performed in like 4 ways. That is just for workouts!
The point i am trying to get across to you here is that you MUST follow what someone has given you if you want the result you are looking for. I mean, when i give someone a workout regimen or nutrition plan to follow, they end up tweaking it. After a couple of weeks they have done 1 of 2 things. First, they have totally changed the workout up so it is something completely different OR they gave up on it too soon and began something else or even worse, gave it up all together.

Please, do yourself a favor and give the program that you were given a REAL try. If the program calls for 6 weeks then be prepared to commit for 6 weeks on this program. You cannot really tell what works and what doesnt if you have never fully committed yourself to anything.

Find someone that has gotten the results you want and FOLLOW THEIR PROGRAM. Adhere to it with all you have. If you have done this and you saw no results you know that it wasnt for you. But you cant tell me it does not work if you didnt finish a race you started. Our life is built on our experiences and learning from them. If you quit most tasks half way through you can not really base your next move off anything!

Do me a favor and stick to the next program you decide to do! You will thank me for it!

Commited to your success,

Eric Daye

NEW DIET!! CHECK IT OUT!!

HEY! Now that i have your guys attention with my diet gimmick, I will take advantage of your time and tell you something you NEED TO HEAR!

This new diet does not have any measurements to it. Nor does it have certain foods that you can and cannot have. This diet is longer than 12 weeks and this diet doesnt have PAIN written all over it!

I think I feel a sense of FRUSTRATION! after another diet!

This diet is PAIN FREE! Yea you heard me! Its called the lifestyle diet. You know, ( no you dont know thats why i am telling you :P) the diet that you will have for your WHOLE LIFE!

I suggest you start paying more attention to the lifestyle change than the 30 day DIET! that will get you lean and RIPPED just for summer! WRONG!! I am sure after the diet they tell you how to eat normal right?

Ok ok, enough of me lecturing the hell out of you with negative energy. But seriously, you need to start thinking about the long haul and how to manage your eating in a more REALISTIC way. truth is we are all in for the quick result. That is normal and i am not harping anyone for it but if you are on a diet right now and are really dreading it, guess what? You will NEVER maintain it! The result you get will be gone in no time and your back left not knowing what in the heck to do!

All i am saying is if you are on some sort of a diet, expect your results to be short term. Unless my client is going away somewhere an the result is for a short term goal then a specialized eating plan is the way to go.

Lifestyle eating or yo yo dieting? I would say a bit of both

If your plan is to be healthier and reduce your bodyfat, make it a consistent goal. Realize that consistency and persistence is the name of the game. There are no shortcuts in this game. Just realizing that you want to make a better impact in your life and on your self.

In the end, start looking for a more long term approach. Once you have hit a stage where you are comfortable at the weight your at but would like to look better at certain times, then i recommend some sort of strict eating regimen.

Erics advice: Start looking for a long term approach to eating. Find a happy medium where you can enjoy the foods you like and still make a big difference in the long haul. I am not saying to expect a result of 1-2lbs a month but the moment you start to feel DEPRIVED of food then you have lost. It is not a lifestyle approach to eating and your bound to fall off the bandwagon sooner or later.

Don't let this be you! Your wasting your time and money!

Take my advice, i have seen way to many people that say they went on a diet and they are here with me looking for another one. Its not going to happen! Lets work together to find moderation! When the time is needed we pull out the TRU BODY TRANSFORMATION EATING PLAN and get down to extreme levels of low Body Fat! But let me tell you, its not something you can do for the rest of your life. GUARANTEED!

I hope this article has given you the hints and tips you need to start focusing on long-term eating and strategic "dieting". Dont waste your time on the next diet, focus on what you know is RIGHT!

Lose fat- eat less
gain weight- eat more
gain muscle- work out
gain muscle and fat- workout and eat lots
gain muscle and lose fat- eat less and workout

Just about sums it up :P

Enjoy the rest of the week everyone!

PS. For anyone looking for a lifestyle approach to eating and would like some help, i am offering nutritional consultations for anyone interested. This will help get you on the right track to a healthier and better you!

In Health and Fitness,

Eric Daye- CFP-PTS
TruBody Fitness- owner
BodyBlitz Bootcamp- co-owner
Physique Transformation specialist
www.trubodyfitness.com
www.bodyblitzbootcamp.ca

ATTENTION ALL RUNNERS: BAREFOOT RUNNING??

Well well well, happy hump day everyone!

I thought i would post a blog all about Barefoot Running! Although i am not a huge advocate on running, at the end of the day most of us do it in every day life whether we feel we do it or not. Also, a lot of people REALLY enjoy running. Some say its the runners high, some say it makes them sweat alot and that is the feeling of getting into better shape. Nonetheless, it needs to be addressed in a manner in which is most beneficial for us.

CLICK ON THE IMAGE ABOVE FOR A BETTER LOOK

When it comes to running (jogging, sprinting, Long walks etc) we mostly think of the sidewalk or treadmill runs we are all used to seeing everyone perform. The first thing someone thinks about when they want to "get back into shape" is either running or a walk. Now i cannot say this is a terrible choice, it is still a choice for someone to get off there butts and start making a better an improvement into the way they move. The only big problem with walking/running is most people do not understand how important it is to be READY for running/walking. I wish it was as simple as putting a pair of your old kicks on and going for a 5k stroll.

When it comes to getting ready for running their are many factors we must look at for the health and safety of your joints and RESULTS.

First, you must make make sure your gait is in correct order. Now i am not a foot specialist but i do know that one must make sure they are placing the proper weight distribution on their feet when running or walking (especially the runners!). I would strongly suggest seeking out a foot specialist or someone that can help you understand more about the bio mechanics of the foot before just running erratically. We must understand that the foot is the first contact with the ground and if it is not contacting the ground properly you could be putting sheer force on your tendons,ligaments and joints rather than the supporting muscles. Judging by 90% of the population i am almost sure you stand more on the insides of your foot and less on the outsides. If this is you then you MUST be careful when running/walking. This is a DISASTER waiting to happen!

If you would like more in depth information about running and the foot please go to my buddies website and check out the following articles he has laid out! These articles are all on Barefoot running because that is exactly what we are meant for. The information in these articles are IN DEPTH and a little hard to understand at some points. They sure do get the message across though!

http://markyoungtrainingsystems.com/2010/04/the-science-of-barefoot-running/

^^^^^Copy and Paste the above link ^^^^^^

I also have a video that i thought was very interesting! I am sure you will like it! Although running seems so easy we must make sure we are fully aware of how to run to fully maximize our results and decrease our potential for injury.

http://www.youtube.com/watch?v=iIT7t2jtdP0&feature=fvw

^^^^^^^^^^COPY AND PASTE THE ABOVE LINK^^^^^^^^^^^^^^^^

I am sure with all of the above information you will find yourself running long and alot more pain free. With repetitive motion such as running we must make sure we are following it up with proper stretching and FACIAL release. The biggest one we must look out for is the IT Band. This is a big sheath of fascia attached to the side of your hip down to your knee. Unfortunately, running causes pressure on this sheath of fascia and increases pressure on the joints.

The big take home point in this article is to not take walking/running lightly and make sure you find some professional help before you decide to take on a program for this kind of activity!!

I hope this article helps build awareness and maybe everyone will be able to run or walk with a bit less pain and a lot more effectiveness.

In health and success,

Eric Daye- CFP-PTS
TruBody Fitness- owner
BodyBlitz Bootcamp- co-owner
Physique Transformation specialist
www.trubodyfitness.com
www.bodyblitzbootcamp.ca

Metabolic Leg workout

Hey All,

It is Friday night and I just finished a WICKED bootcamp with out BODY BLITZ BOOTCAMPERS! Always a good time with them!

Today you will not recieve a bunch of random stuff because I have just recently posted a video of me with hints and tips! If you have not checked it out you HAVE TO! If you put what i say into action you will notice alot more than your body change but also the way you think about other things in life

I am off to frisbee tonight from 11PM to 8 in the morning! Should be a good night filled with many laughs and lots of yawning haha.

Ok, lets cut the crap and get to the program details of this weeks workout!

HERE YOU GO!

Legs/conditioning



Dynamic warm up

Treadmill- Preform 5 sets of this circuit

Running on the treadmill, rotate to your side for 10 seconds of lateral shuffling, 10 seconds of backwards running, 10 seconds on the other side, laterally shuffling. Return to the forward position for 30 seconds. Increase the speed every round or when you feel comfortable

Lunge Matrix- 5 reps each leg unless indicated- 3 rounds- 30-60 seconds rest between sets

Forward Lunge
Lateral Lunge
Posteolateral Lunge
Forward lunge with Over head posteolateral reach
Rotation Lateral Lunge
Rotational Posteolateral Lunge
Split Squat Jumps- 10 per leg

“JCS LEG CRANK” – rest 10 sec between exercises- Rest 120 seconds rest between circuits- 3 sets

Speed Squats- 24 reps
Forward Lunge- 12 reps per leg
Split Squat Jumps- 12 reps per leg
Squat Jumps- 12 reps
Hands behind head at all times (prisoner position)

Power endurance- 3 sets- 30 seconds rest between, 60 seconds before returning to B1.

B1- Explosive close stance leg press (let feet slightly come off leg press (LIGHT WEIGHT) 15 reps.
B2- Standing single leg Calve jumps- 25 reps per leg (not shown in video, sorry guys)


Conditioning

C1- Step mill- 1min on 2 min off (walk around on your 2 min off)- 5 total rounds- give 90% of your max

Stretch- No less than 30 second holds each. Aim for 50 seconds per leg or stretch!


There you have it guys! The metabolic leg workout! If you do this with the intentions of burning shreds of fat then you will have an amazing workout but if you just move from POINT A TO POINT B with little to no effort you will find yourself getting NO WHERE!

Here is the link to the Video. I am still trying to get the video to play in my blog without having to resize it! Still trying to learn the ins and outs of this whole BLOG thing!

http://www.youtube.com/watch?v=UafPlqMU2tY

^^^^^^^^^^CLICK ON THE LINK ABOVE^^^^^^^^^^^^

Good luck everyone!

In Health and Fitness,

Eric Daye- CFP-PTS
TruBody Fitness- owner
BodyBlitz Bootcamp- co-owner
Physique Transformation specialist
www.trubodyfitness.com
www.bodyblitzbootcamp.ca

ERIC TRAINS SHOULDERS AND ARMS

Hey everyone!

Hope all has been well and you are getting a great start on your BEACH BOD!



I know i have been! For then next couple of months I will be focusing a bit of extra work on Conditioning and Fat Loss! Adding this in too my workouts will speed up my metabolism and force my body to shed fat.

IMO, if you strategically eat properly for fat loss and workout like a machine you will shed weight. I mean your body will be forced into a position where it has no choice but to cut weight and the only weight your allowing to cut is fat! (Although if you do not eat properly then you could be losing the wrong weight!)

Building intensity in your workouts is SOOOOOOO VERYYYY VERYYYY VERYYYYY IMPORTANT! I mean i do not think i could stress that enough. You will hear me say it time and time again, "If you do what you have always done, you will get what you have always got". This statement can not be any closer to the truth. I mean how often do you see that same person in the gym doing the SAME thing over and over? Same cardio equipment, same speed, same amount of time, same EVERYTHING! I mean I have seen people do this for over a year straight. And yes i have tried telling them to either 1) get some help or 2) start changing up what they are doing. As we know, people hate change and for them to do something different would be really weird. So they stay in their comfort zone.
So ask yourself that question. Are you in a comfort zone? Are you doing the same exercise with the same weight for the same amount of reps every time you go into the gym? If so, step outside your comfort zone and CHALLENGE yourself!
BE COMFORTABLE BEING UNCOMFORTABLE!

ok ok, enough of me ranting on about random stuff, I just find this stuff essential. Call me crazy but it all seems like common sense. Then again, we live in a world where "common sense" is not so common.

Before I think of something else to randomly rant about, here is the first video of the four!

Today was Shoulders and Arms and let me tell you, it was a good one! The video shows only 1 set of each circuit to give you an idea of how i perform certain exercises. The main thing you should get from this is the EXECUTION AND FORM of each exercise I do. Also the intensity of each exercise/circuit is KEY!

THE PROGRAM

Upper Body BW warm up – 10 reps of each- No rest between exercises

1. Jumping Jacks

2. Seal Jacks

3. Diagonal arm jacks

4. 3 point push-up with plus

5. Plank rotations

6. BO Y Raises

7. BO W raises

8. Rest 20-30 seconds and repeat 2 more times

Pre-exhaust Circuit – 4 sets of 6 reps of each- rest 20-30 seconds between exercises

A1- Single Arm Front/side/rear drop raises
A2- Close grip explosive Pushups
A3- BB drop curls

Strength exercise +ankle strength and rehab- 4 sets of 4-8 reps- rest 30-45 seconds between exercises

A1- wall Push-ups
A2- Incline DB Curls
A3- 3 point SL reach (not shown)

Strength/hypertrophy circuit- 3-4 sets –rest 30-45 seconds between exercises
B1- Decline CG bench press- 4-8 reps (slower eccentric)
B2- Standing DB hammer curls- 6-10 reps (pyramid up ex. 6,8,10)
B3- Standing Single arm side lateral raises (strict)- 12-15 reps (STRICT)
B4- Single Leg DB hops- 50 each leg (not shown)

POWER/METABOLIC CIRCUIT- 2-3 sets- 10 reps of each exercise with 10 seconds of rest between

C1- Dive bomber pushups
C2- BB reverse curl to press
C3- MB push-ups
C4- Push Up position hand slides (reach hand far away)
C5- Rest for 60-120 seconds and repeat

STRETCH

There you have it. All the details laid out in front! Hope this sparks some motivation! Until next week, TRAIN INSANE!

Have a good weekend everybody!

PS. If you are interested in training programs like this or toward a specific goal, email me personally at

eric@trubodyfitness.com.

In Health and Fitness,

Eric Daye- CFP-PTS
TruBody Fitness- owner
BodyBlitz Bootcamp- co-owner
Physique Transformation specialist
www.trubodyfitness.com
www.bodyblitzbootcamp.ca

THE ONE THING THAT CAN AND WILL KILL YOU IF YOU DONT CONTROL IT!

STRESS!!!!!

A word all to familiar with that we tend to rub off our shoulders and just say "yea yea i know, I know its not good blah blah". If you cannot sleep at night because you are thinking about work, making money, is your spouse cheating on you, school, family, or anything that literally worries the SHIT out of you, it will KILL you sooner or later!!! I dont care if you have a 4% body fat, eat the cleanest diet ever, workout 7 days a week, eat all organic, live in the mountains with the cleanest air, if you cannot manage your stress it will manifest in your physical body.

I cannot tell you how many people I have come across in my 3+ years of "in the trenches" training that are not seeing the desired results they wish to see. They seem to have everything under control (eating,working out etc.) BUT STRESS. This is such a huge component of success and is one of the main attributes of people who are successful in the long run. And when i mean successful, I mean they are able to live a healthy long life due to proper Stress control. If something is stressing you out you MUST find a way to disassociate it in your life.

My whole point is for you to understand the importance of stess manangement. Getting upset over matters that you have absolutely no control over will only cause pain to your health. Learn to trust life and be 100% honest with yourself. Listen to the cues in your body before making any decision. If it doesn't feel good dont do it. Don't try to justify it-that is the worst thing you can do. Justifying brings that issue into a full circle and bites you in the ass.

BE HONEST to yourself!

In Health and Fitness,

Eric Daye- CFP-PTS
Physique Transformation Specialist
eric@trubodyfitness.com

TRU METABOLIC TRAINING PART 4

Welcome everyone to another edition of TRU METABOLIC TRAINING!

This weeks training is from Martin Rooney, one of the most known MMA coaches. This is a very intensive protocol for fat loss and conditioning. If you are looking to be beach ready then this is FOR YOU!!

Martin Rooney

Before i touch more on the training, i want to let everyone know the biggest secret for getting to low body fat levels and looking good NAKED. When most people get on the fitness scene, all they see are people on the treadmills, elliptical's, machines etc. The one thing people do not see are what they are eating, day in and day out. If you were to simply take the same people that are training in your gym and place them all in a lunch room, you could get a better idea on how to achieve fat loss. I can GUARANTEE you that what ever you saw them eating was a direct reflection of what they looked like. If fat loss is your PRIMARY goal then a proper nutritional regimen should be at the very top of your list.

Before i go off about proper eating and talking about what we SHOULD BE eating, I will get right into the TRAINING!

PS. I will save all that talk for another article!

HURRICANE TRAINING

Hurricane training was built more specifically for MMA fighters that had to work their ass off for 3-5 minutes and get about 1 minute of rest between beating the shit out of each other. Now, we are going to take this same approach but instead of beating the hell out of the lazy person beside you reading PEOPLES magazine and catching up on who cheated with who, you are going to lift weights in between (get some of that aggression out!)

How to do it:
First, i would like to start by saying that this is my own slight version of Hurricane Training and if you look at how it is originally done, it is a bit different. With that in mind, I will show you how its all done...my way!

3 total rounds. Each round consists of 3 sets through without any rest. Once you have completed 3 sets through you will rest and repeat for 2 more rounds. This means that you will be doing each exercise for a total of nine times.

Train like this to become like that!

FREQUENCY: Perform this workout 3 times in a week with a day of rest between sessions.

To begin, you are going to pick three exercises. Of the three exercises, you want to pick a lower body, upper body and some sort of a full body cardiovascular exercise that focuses more on increasing your heart rate.
Some examples of paired exercises might be:

Chin-ups (upper body exercise)
DB or KB hip swings (hip dominant) (lower body)
Incline Treadmill running (cardio)

Hip lift Dumbell Floor press
ALT lateral lunges with MB reach in front (lower body)
Skipping (cardio)

Barbell Front Squats (lower body)
Push Press (upper body)
SB on the spot high knee's (cardio)

From the examples above you can start to get an idea of what we want in terms of putting exercises together. Now, if you would like to put an upper body exercise before the lower body exercise that is totally fine. I would recommend switching them up as you start to do different styles of Hurricane Training.

REPS:
The amount of repetitions performed for each resistance exercise will be around 10 reps. Now that is not to say you cannot use 12-15 or 6-10 but it is used a a good guideline to help you.
For the CARDIO aspect of the training I would advise around a 30 second period.

EXAMPLE PROGRESSION FOR THE TREADMILL
Week 1: Find a speed that is on a comfort scale of 5 out of 10
Week 2: Find a speed that is on a comfort scale of 6 out of 10
Week 3: Find a speed that is on a comfort scale of 7 out of 10
Week 4: Keep the same speed as week 3 but Increase the Incline to a 5.0
Week 5: Keep the same speed as week 3 but increase the incline to a 6.0
Week 6: Keep the same speed as week 3 but increase the incline to a 7.0

WEIGHT:
Use 30%-50% of the greatest load you can lift for one rep on each exercise. For example, if you could bench press 200lbs then take half of that (100lbs) and complete 10 reps.

Beginners: If you are new to lifting or to any exercise that you may perscribe i strongly suggest you use a very light weight and each week work your way up. Building a foundation of strength and understanding is very important. Letting the body adapt to a specific movement is VERY IMPORTANT and should be placed first as a priority.

Advanced: If you are not new to the scene and have been lifting for more than 2 years then I would say to use about 50% of your 1RM for each exercise.

REST:

Beginners: I am going to strongly suggest resting 2-3 minutes between rounds. That means once you have completed a total of 3 sets within the round you will rest for 2-3 minutes.

Advanced: If you are a fighter or you think you have the muscular endurance and strength to rest only 1 minute between rounds then by all means giver. In a typical fight, this is the only rest these guys and gals get! (yes there are women fighters, and they are a force not to be reckoned with).

A force not to be RECKONED with

THE FINAL PRODUCT
Putting it all together, Myself and Jodi have made a video for everyone to get an idea of what it is like. In the video, we actually put together 2 upper body exercises and circuited through them rather than it being a lower body and upper split. We provided for you, 2 different circuits that you can either do on 2 different days or actually replace 1 round with a different circuit. Nonetheless, you are in for something else.Let me put it this way, if you have never done Strength training and cardio exercise together you are in for an ass kicking. I will have you know, Jodi and I were TOAST! A training style such as this will not only shed fat FAST but will get you in some of the best shape you have ever been in!

http://www.youtube.com/watch?v=oPpQLFNidiw

^^^^^^^^^^^ CHECK OUT THE LINK ABOVE^^^^^^^^^^^^^^

In Health and Fitness,

Eric Daye- CFP-PTS
TruBody Fitness- owner
BodyBlitz Bootcamp- co-owner
Physique Transformation specialist
www.trubodyfitness.com
www.bodyblitzbootcamp.ca

TRU METABOLIC TRAINING SPECIAL EDITION

Welcome everyone to our Special edition of “Tru Metabolic Training”. Today you are going to see another side of training rather than being stuck in the weight room to do your workouts. If you are creative enough, you can find many other ways to get an amazing workout in with little to no equipment.

SOAR LIKE AN EAGLE

Jodi and I will be giving you guys a little teaser of what is about to come in our next edition of Tru Metabolic Training. Jodi and I have recently joined BACK up at the gymnastics club in our area. To give you a little background on Jodi, she was a National gymnastics competitor and has traveled the world competing in all sorts of places! I on the other hand, have never competed before but I enjoy jumping around with all that extra energy I have.

ENOUGH SAID!!

Gymnastics has to be one of the most insane bodyweight workouts out there. You would never think that jumping on a trampoline for 20 minutes would give you one of the best workouts of your life. I mean I could barely feel my calves after about 7 minutes on the bloody thing. The core stabilization that is involved from jumping 10ft in the air is TREMENDOUS. After a couple minutes of jumping I could barely hold myself together. I mean, by the end of the night, if I tried jumping on the tramp I was basically flopping around like a wild goose. Abdominal control was just TOAST!

UNREAL PHYSIQUE-built by bodyweight!

Over the next couple of weeks we will be putting together for you, some unique ways to get a killer workout with only your bodyweight and maybe a few pieces of equipment. If you are ever on a trip or simply looking for a great fat burning/muscle building workout with only your bodyweight, you cannot miss out on this!

Anyways, without further ado, here is the video link! Check it out and let us know what you think. What we have here is just an idea of what it looks like to do some of the things at a gymnastics club. Our next edition of "in the trenches" at gymnastics will be something more realistic for you to do at home or in a park!

http://www.youtube.com/watch?v=hiyqwoHoHTY

^^^^^^^^^^^^^^CHECK OUT THE LINK ABOVE^^^^^^^^^^^^^^^^^^^^

PS. I apologize for any of the problems regarding the music. I am having issues picking music to put with the videos. It seems every time i pick a song, Youtube does not agree with it. I promise i will get better with the music in the future!

In Health and Fitness,

Eric Daye- CFP-PTS
TruBody Fitness- owner
BodyBlitz Bootcamp- co-owner
Physique Transformation specialist
www.trubodyfitness.com
www.bodyblitzbootcamp.ca

The Law Of the Farm- Your GREATEST SUCCESS TOOL

Hey ALL! I hope you all had a good weekend!!

I wanted to share with you, this amazing article. Not only does this change the way i think about my results in life but also the results in the gym, not only for myself but my clients as well. "Understanding" is the biggest threat people have when it comes to success. If we simply did not know of this analogy or that you must "fail to succeed" and understand, we would not have as many successful people.



For anyone looking to create a better life, increase financial support, or look and feeling better you first must BELIEVE AND UNDERSTAND. Take a look at this article by Mike Boyle. Tell me what you think!

THE LAW OF THE FARM

I think I remember Stephen Covey in his book Seven Habits of Highly Effective People making reference to what I believe he called “the law of the farm.” The reference was meant to show that most of the truly good things in life take time and can’t be forced or rushed. Covey described the process of farming and alluded to how it requires patience and diligence to grow crops properly. In addition, farming requires belief in the system. The farmer must believe that all the hard work and preparation will eventually yield a long-term result.


A great tool for success

As a strength and conditioning coach, business owner and personal trainer, the concept has always stuck with me. The process of exercising is much like farming or like planting a lawn. There are no immediate results from exercise and there are no immediate results from farming.



First, the seeds must be planted. Then fertilizer (nutrition) and water must be applied consistently. Much like fertilizer in farming, too much food can be a detriment to the exerciser. Only the correct amounts cause proper growth. Overfeeding can cause problems, as can underfeeding. As I sit and wait for my lawn to sprout or crops to grow, I feel many of the same frustrations of the new exerciser. When will I see results? How come nothing is happening? All this work and — nothing.



The key is to not quit. Have faith in the process. Continue to add water and wait. Farming and exercising are eerily similar. Continue to exercise and eat well and suddenly a friend or co-worker will say, “Have you lost weight”? Your reaction might be, “It’s about time someone noticed.” Much like the first blades of grass poking through the ground, you begin to see success. You begin to experience positive feedback. Clothes begin to fit differently.

When my friends or clients talk to me about their frustration with their initial lack of progress in an exercise program, I always bring up the farm analogy. We live in a world obsessed with quick fixes and instant results. This is why the farm analogy can be both informative and comforting.

An exercise program must be approached over a period of weeks and months, not days. The reality is that there is no quick fix, no easy way, no magic weight loss plan, no secret cellulite formula. There is only the law of the farm. You will reap what you sow. In reality, you will reap what you sow and care for. If you are consistent and diligent with both diet and exercise, you will eventually see results. However, remember, much like fertilizer and water, diet and exercise go together.

Try to grow crops or a lawn without water. No amount of effort will overcome the lack of vital nutrients.

The law of the farm.

Plant the seeds.

Feed and water properly.

Wait for results; they will happen, not in days, but in weeks and months.



In Health and Fitness,

Eric Daye- CFP-PTS
TruBody Fitness- owner
BodyBlitz Bootcamp- co-owner
Physique Transformation specialist
www.trubodyfitness.com
www.bodyblitzbootcamp.ca

TRU METABOLIC TRAINING PART 3

Hey everyone!

Hope all had a good weekend and are up to speed on their new years resolutions!

While burning endless amounts of fat and looking incredibly good is on the top of your list, I am putting the last touches on the third part of TRU METABOLIC TRAINING.

TRU METABOLIC TRAINING

http://www.youtube.com/user/EricsTruBodyFitness

The first part of this workout is a BW circuit. After your mobility and soft tissue work, perform this circuit anywhere from 2-3 times.

NOTE: This BW circuit should be done after the first part of the workout. The high demands of the 2nd part of the video include total exhaustion! BEWARE!

BW circuit:
This circuit is to be done as fast as possible. No excuses to resting! Just getter done.

Bench Hops- 40 hops all together
Mountain climbers- knee to elbow- 40 all together
forward burpee's- 20 all together.

http://www.youtube.com/user/EricsTruBodyFitness

2nd segment of the workout is a real killer.

Take three exercises that do not involve the same muscle group (primarily) and place them separately. Just like this:

A1) Chin up (upper body pull exercise)
A2) Clean and Press (upper body push)
A3) Front Squat(lower body push)

Reps: If you can do a maximum of 10 consecutive chin-ups, then do only five per set. If you can do a max of 15, then do eight per set; and if you can do 15+, then go for ten reps. You get the idea. If you can't do 10 chin-ups then substitute band-assisted chins or inverted rows. The idea is to work at a set pace, or number of reps per minute, and try to maintain that volume the entire circuit.

Load: On the cleans and push presses and front squats, choose a load you can do for 15 good reps. The clean and push press is obviously comprised of two movements, so just do 5 per set. Do 10 front squats per set.

Once you complete the last rep of each movement, rest until the end of that minute. I suggest using a Gym Boss, or similar timer that can be programmed to beep at the top of each minute. It may seem easy at first, but just wait until you hit the halfway point and you'll think differently.

One reason to start with a conservative number is to ensure each rep is done with perfect form and a full range of motion. Keep the quality of movement good and no slop!

You should be able to finish all three exercises for the required reps for the first few rounds of the circuit within 20 to 30 seconds, and then use the remainder of the minute to rest until the start of the next minute. But as you begin to fatigue it'll get harder, which forces you to work harder in order to finish and allow yourself some rest, thus providing a greater metabolic effect.

If you can't keep doing the prescribed reps, then drop a rep or two. The idea is to keep working with perfect form and gradually increase the amount of work. Provided your nutrition is on point, any strength coach will tell you that improving work capacity and conditioning has a significant benefit on body composition.

Rest between sets: You'll do one movement per minute, and then switch to the next movement at the top of the minute.

So for the above example, finish all the prescribed chin-ups in one minute, and then you'll get whatever time is remaining in the minute to rest until the start of the second minute, when you switch exercises. After you finish the front squats in the third minute you'll return to chins again in the fourth. So for a 12-minute set you'll be doing 4 rounds of each movement, and for a 15-minute set you'll be doing 5 rounds.

Progression: Make sure to keep track of how many total reps are done each circuit. The next time you do the same circuit, try to add a rep each minute. Once you can add two reps to each exercise and maintain that pace for the 12 minutes, then either nudge the weight up slightly or move to a 15-minute circuit. The choice is yours.

NOTE: In the video, i have been training with this style for a few weeks and decided to slightly lower the weight where I could get about 20-25 good reps and did it for 15 reps as fast as possible with solid form. Talk about a metabolic effect!

http://www.youtube.com/user/EricsTruBodyFitness

^^^^^^^^^^^^^^^CLICK ABOVE TO WATCH^^^^^^^^^^^^^^^^^

ENJOY! and let me know how it goes!

In Health and Fitness,

Eric Daye- CFP-PTS
TruBody Fitness- owner
BodyBlitz Bootcamp- co-owner
Physique Transformation specialist
www.trubodyfitness.com
www.bodyblitzbootcamp.ca

TRU METABOLIC TRAINING PART 2

Hey everyone!

I hope you are all recovering from last weeks TRU Metabolic Complex! I got numerous emails on how hard BUT amazing it was! If anyone is just getting used to the complex, keep at it! I want to know everyone's time.

So, this week we have another special workout for all of you. Before you start this, I must warn you, the speed of your heart and deep soreness of every muscle in your body will surprise you. Again, these workouts are not for the weak(I hope your not calling yourself weak! OWN UP AND DO IT!).

For those of you who are still interested in the workout, here it is!


Burpee pushup/pullup

This exercise uses every muscle in your body. If you think for a second that I am going to say to do 3 sets of 10 reps with 90 seconds of rest between rounds you are NUTS. That just would not be challenging enough!

Here is how it works:

RULE #1: You must complete 10 rounds of 10 reps! That's right, 100 reps!

RULE #2: The rest you are given is when your partner is performing the exercise. God only hopes you get someone that is out of shape or you may be visiting the waste basket after only a few short rounds.

Rule #3: If you are training on your own I recommend timing yourself and set the rest as follows:

round 1-2: Time yourself on how long it takes to do 10 reps. If it takes you 40 seconds than for the first 2 rounds rest 40 seconds and repeat the exerise.
round 3-4: Original time of 40 seconds plus 5, for a total of 45 seconds rest
round 5-6: Original time plus 10
round 7-8: Original time plus 15
round 9-10: Original time plus 20

NOTE: If you need to, increase the rest periods starting at plus 10 or go up in increments of 10 seconds rather than 5.

Rule #4: Form. If you cannot do it right, practice first. I suggest trying the exercise and work on your weak point. For example, if you have problems achieving the chin up i would suggest building a workout around getting better at those. Do this for a couple weeks and then try the workout. I would suggest doing it 2 times a week and increase the reps by 1 every week and increase the height of the bar every week


Dynamic warm up- Mobility/foam rolling/ activations- 10-15 minutes

A1- Bw squat jumps- 10 sets of 10 reps-Make sure these are AFAP!(AS FAST AS POSSIBLE)

A2- Smith machine calve pull ups- 10 sets of 15 reps- TEMPO- AS FAST AS POSSIBLE
For this exercise, set up a smith machine bar about 5-10 inches above your head. Take a palms away and just outside shoulder width grip on the bar. Driving more so from your ankle rather than your knee's, pull up as fast as possible under control. Try to avoid using your legs when doing this exercise, just your calves.

Superset the 2 exercises and then rest 30-60 seconds


RULE #5: PROPER NUTRITION! I would strongly advise having a solid whole meal no less than 60 minutes before you train (or you may see that food twice!). 60-90 minutes is a good rule of thumb. A solid meal consists of all natural foods. A good source of protein (meats), a good source of carbs (sweet potato,brown rice) and a serving of a healthy fat (olive or Udo oil). Consuming some BCAA's (branch-chained amino acids) while your working out is highly recommended. Gulp down a solid post-workout shake after your workout. Now i would say immediately after but some may have problems keeping it down!

RULE #6: Have FUN! This is a really fun workout and can be used every now and then. Try doing it once a month and beating your time! Post your times and let me know how it went!

Here is the link on how Jodi and myself made out!

http://www.youtube.com/watch?v=igJcy4NYIhI

^^^^^^^^^^^^^CHECK OUT THE LINK ABOVE!^^^^^^^^^^^^^^^^

Thanks everyone for tuning in to this weeks "TRU METABOLIC" TRAINING!

In health and fitness,

Eric Daye- CFP-PTS
Physique transformation specialist
www.trubodyfitness.com
www.bodyblitzbootcamp.ca
info@bodyblitzbootcamp.ca
eric@trubodyfitness.com

Who is Eric Daye?

Hey everyone!

Ok,this post is for everyone to know who i am and how i got to where i am today.


Eric Daye CFP-PTS

From high school, Eric began his journey for a rewarding job that would leave him satisfied each and every day. Going to College to become a firefighter, Eric’s diverse knowledge took him to be one of the class’s top students through hard work and perseverance. Taking what Eric had learned in pursuit of becoming a firefighter, he found a new love, health and fitness. The desire to get up every day and make a change in someone’s life led him to become a personal trainer.

After receiving his Firefighting certificate at Lambton College, Eric began his quest at becoming a Personal Trainer. Eric knew that his next step towards doing what he wanted for a living was learning everything he could about helping people in Health and Fitness. Through countless hours of research and learning, Eric is now a Certified Personal Trainer. While learning will never end for Eric, he is able to live his dream of changing people’s lives.

Once Eric learned what the human body was capable of, he himself put what he learned to the test. Eric entered his first bodybuilding competition in 2007. Winning the classes he entered, Eric’s excitement and obsession grew for the art of bodybuilding. “Taking the body and turning it into a piece of art is one of the most amazing feelings!” “Turning my body from flab to fit in 12 weeks was such an accomplishment! I now know with hard work, commitment and determination, you can complete anything!”

INFLUENCES
The influences that got me to where I am today are reflected from everyone that has entered my life. The biggest being the passion for helping others. I would not be where I am today if this was not a part of my life.

Being a fitness fanatic as a kid and all the way up until now might have something to do with being in the fitness industry. Playing sports with 110% effort really started to apply with the way I thought about my business and to my clients. It is all or nothing with me and once anyone starts, within the first 10 minutes they can really start to see what I mean. After that, the rest is history (really I mean it, getting them to where they always dreamed of being, went down in history!).
I can rightfully say that I was heavily influenced by the people that surrounded me. The support of my family and friends gave me the chance to believe that I could help others change their life in such a dramatic way.

From this point forward, my love and passion for health and fitness will only become greater. This means that the results for my clients only get better! They say doing what you love is one of the best and gratifying feelings ever, and it is safe to say that I am doing just that.

WHY IS HEALTH AND FITNESS SO IMPORTANT?
Health and Fitness is so important to me and to my clients because it is a direct influence on what we feel and think about in our everyday lives. Without taking care of ourselves first, I do not think we can live our lives through its “TRU” potential. Once I have developed a base with my clients through mental and physical strengthening, there direct outlook on life is much brighter. Training to me is a way of life, creating that in others is what I must do in order to fully succeed. That means no rollercoaster dieting or training but a consistent effort at being healthy. Without fitness being a part of my life and my clients, there is no way I would be where I am today.

ADVICE
One solid piece of advice I give to my clients and any aspiring fitness enthusiast would to never ever, ever, ever give up. This simple yet effective quote has given me and my clients the ongoing hope of achieving what others think are impossible. Most people give up after trying a couple times, thinking they do not have what it takes to achieve what it is they are after. Every successful person has fallen a 100 times but got up 101 times. Do “Whatever it takes” to get to where you want to go. The mind is a powerful tool, learn to control it and you will start attaining goals you never thought possible.

TRU METABOLIC TRAINING

I hope everyone has had a wonderful Christmas and spent most of their time with family and friends. That is what Christmas is all about isn’t it? Beside’s all the wonderful gifts and good times, we all know the other part of Christmas that we ALLL love so much, FOOOOOD! Yea, i understand it is the holidays and this is only once a year but we have to remember not to take it too far. Having a cheat day is a bit more realistic than having a cheat week! This is where tons of people go wrong and decide to cheat for an entire week. Your taste buds might like it but your body sure wont.

A great tip to success on any holiday is to be prepared. This is the real world and we all know things aren’t always going to turn out the way we want it to. There are many road blocks along the way, you just need to be set when the time comes.
TRU METABOLIC TRAINING

TRUBODY Fitness uncovers the “TRU metabolic training”, with Owner Eric Daye and his trainee, Jodi Boam. The two of us together make a power house team, with passion and drive to push our bodies to the limit.

Today is the first of many segments at which we will be revealing the most INTENSE FAT BURNING workouts! These workouts will not only leave you pondering the question of, “Why do I do this to myself?” but with a metabolic surge that will leave your body in high rev mode for days to come.

Most of these workouts will not be for the faint hearted so i do ask you prepare yourself when you enter the gym. Workouts such as these must be given a 110% effort the whole workout to get the results we are all looking for. Going to the gym with a plan to absolutely steer your body into the greatest fat burning state is all that should be on your mind! Once you have entered the war zone, done leave till you have accomplished your mission. Leave NOTHING behind!

While Jodi and I start you off with a great Barbell complex I will touch more on developing the perfect workout. What it involves and what plans you need to start making for the next time you step foot into the gym.

Stay Tuned for the next addition of TRU METABOLIC TRAINING. Until then, have fun with this workout and post your times!

The BIG 8

For the Big 8, you basically repeat the eight exercises in a row as fast as humanly possible. Couple Rules.

1. You must make sure you are using a FULL RANGE OF MOTION. That means no quarter squats, deadlifts or presses.

2. Do not attempt any movements you are not sure how to do. First, i would seek help from a professional (not a newbie trainer that sits people on machines every workout) or practice with a very light weight to begin with. When done properly this complex is VERY EFFECTIVE. Only once each exercise is understood and controlled will you be able to achieve the FULL benefit.

3. We use a 45lb bar with a 5 on each side. You are not looking for how much weight you can throw on the bar but see how fast you can move it.

We did 6 sets of this complex. If you are just starting out on Barbell complex’s it might be a good idea to start with 3-4 and make your way up. The first set was a warm up with the bar. The next set we placed both the 5lb plates on and started the workout.

Jodi’s time: 66 seconds
Eric’s time: 48 seconds

Deadlift x 6
Hang Clean x 6
Front Squat x 6
Hang Snatch x 6
Overhead Squat x 6
Front Press x 6
Bentover Row x 6
Romanian Deadlift x 6

For a video on how its done and Jodi and I's time, follow this link to watch!

http://www.youtube.com/watch?v=r4H0r5vRhpI