Why 92% Of Resolutions Fail And How To Really Improve Your Health In 2013

Did you know that it’s estimated that 92% of New Years resolutions fail? Why do you think that is?
I would say that the most common resolution is getting into shape. Wouldn’t you agree?
I’ll tell you what I’ve found having worked in the fitness industry for the last 20 years. When I was signing people up for gym memberships I would sign up anywhere from 100 to 300 people in a month. Most of those people wouldn’t last more than 2 months before disappearing, never to be seen or heard from again. They still had to pay for their memberships though…What a waste of money. Have you or anyone you know been guilty of this? of course!
The only people who I saw stick with it and really get into shape were people who hired a trainer. This is one of the reasons I moved from sales management to becoming an independent trainer.
I wanted to be part of real change in people’s lives.
The main reason why having a personal trainer works…wait for it…is…ACCOUNTABILITY.
Having someone who you have committed to meet, either at the gym or who comes to the house is a game changer. You are never going to push yourself as hard as someone else can but even more importantly, is the accountability. While your trainer kicks your butt they are also going ask you what you’ve been shoving into that mouth or yours. Having someone who is as committed as much as you are (if not more) to improving your health is a GAME CHANGER! That’s right…I said it again.
TIP: If you can’t afford a super motivating handsome hairless trainer committed to helping you change your life then get a buddy or several buddies and hold each other accountable. Write a daily/weekly communal email so everyone can jot down what they did right and what they did wrong that day or the day before for their health goals. You’ll be surprised by how quickly you’ll pass up that desert if you have to write it down for everyone to see.
I’m committed to helping as many people as I can change their lives regardless whether or not they pay me a dime. I mean that. If you have any areas you’re struggling with or would like to see post about a particular topic, please leave a comment or email me.

Try Battle Ropes

If you’re looking for a new workout that will work your entire Core, Chest, Back, Biceps, Triceps, And Shoulders. While burning fat!! Try Battle Ropes.
Most cardio exercises that burn fat require you to use your legs. Maybe your legs and feet are spent. This is a great alternative. You’ll be surprised at how much of a workout it is and how fun it can be to challenge yourself with something new.
Remember…results come from doing different stuff. It’s just like the saying “If you always do what you’ve always done you’ll always get what you’ve always got.” That applies to all areas of your life but especially your body.
Would love to hear any comments or feedback.

Matthew Perry Tweets

David Arquette

Elevation Training Mask 2.0 Review

Let me begin by saying that this is not for the faint of heart and definitely for the faint of breath. If you have asthma or any other breathing issues, forget about it! And if I need to tell you not use this thing while you’re pregnant please give your baby to someone with a higher IQ who will keep it safe.
I bought the training mask because I’m insane about Brazilian Jiu Jitsu. In BJJ, one of the most important elements is your breath. When you get tired and can’t breathe you make bad choices and desperate moves which your opponent can capitalize on and he will then ultimately be able to submit you or make your life a living hell. My point being, the better your cardiovascular conditioning, the better your Jiu Jitsu will be.
One of my Clients told me that wearing the mask is extreme. Maybe he’s right but I like to walk the unbeaten path. And hell, I’ve been working out for over 20 years now so I have to change things up in order to challenge myself and keep it interesting.

Workout #1

30 Minutes on Air-dyne bike:
It wasn’t really hard but I was glad at the end of it to take the mask off.

Workout #2

60 Minutes circuit training with TRX, Versa Climber, and Air-dyne bike:
This was BRUTAL. I did 6 min rounds on the Versa Climber and then a bunch of TRX exercises, 6 min on Air-dyne bike and then the TRX, this was repeated non-stop for a grand total of a 60 minutes. I literately felt like I was going to pass out. Twice. I had crazy thoughts about my wife finding me dead on the floor with this ridiculous mask on my face. How embarrassing would that be? When I did multiple abdominal exercises without any rest, it was awful. Then when I got back onto the Bike or Climber I relaxed and regained my breath but to be honest, I almost ripped the mask off three separate times. And I didn’t drink any water the entire workout because I didn’t want to mess with results.
After my workout I took off the mask which was awesome. Breathing fresh air never felt so good!
Here is a small glimpse of what a workout with the elevation training mask looks like:

Keep in mind you can change the breathing caps to control air flow. It starts at 3000 ft and goes up in increments of 3000, maxing out at 18,000 ft. I started at 6000 ft and now I’m currently using it at 9000 ft.
A WORD OF CAUTION: If your workout consists of exercises that shoot up your heart rate, wearing this mask makes it ridiculously hard to breath and you could probably pass out if your not careful. if you are not competing in a sport where cardio vascular endurance is really important. I wouldn’t recommend using it, but if you do compete, wearing the training mask could mean the difference between winning and losing.

Gluten Sensitivity and Gluten-free Diets: Fad or Fiction

There’s been a lot of talk in the press lately about Gluten-free diets; celebrities like Kim Kardashian and Miley Cyrus are tweeting about how great they feel being gluten free (I just threw up in my mouth a little writing that last sentence.) As much as I rejoice that a few people actually know what I mean when I say I’m gluten-free, especially in a restaurant, I hate that someone could make the mistake that I’m gluten-free because the aforementioned starlets are tweeting about it.
For me, being gluten-free is not a fad at all. A few years ago, I found myself getting sick time and again. After a getting sick yet again and going to a new Doctor, she suggested that maybe I become “Gluten-Free” in order to help strengthen my immune system. She tested my blood work to see if I was a Celiac (extremely allergic to gluten) and although I was not, she thought I still may be gluten sensitive. The results of my blood work also found a high count of antibodies that often lead to Hashimoto’s thyroid, which would mean I would be on thyroid meds for the rest of my life. I decided to follow her suggestion and I was blown away by the results from eliminating gluten. Almost instantly I had more energy and mental clarity. I lost body fat and gained lean muscle (and I was already in great shape). When my Doctor and I studied my blood work one year later, every single aspect of my health had improved – AND the antibodies were practically gone. No Hashimoto’s for this guy. The proof was right there in black and white! That was the turning point for me. I became convinced that maintaining a gluten free diet was the superior way to eat. Whether you’re gluten sensitive or simply trying to lose weight and feel better, gluten-free is a great alternative. Of course, eating gluten-free foods is a choice and something I only suggest to my clients. Remember, the best diet plan is always the one you will follow diligently, and it’s usually different for everybody.
People often ask me,  “What is gluten? or What is a Gluten-Free diet?”  Click here to read Wikipedia’s explanation.
I would like to take the time to stress something very important about becoming gluten free. If you find yourself going to the market and buying things like gluten-free cookies and bread, you are still eating cookies and bread.
Keep in mind that a lot of gluten-free products have an even higher calorie count than their gluten filled counter parts. In other words, a naturally gluten-free diet is the best way to go. With the rare GF treat. What do I mean by a naturally GF diet, you ask? Lean meat, chicken, turkey, fish, fruits, vegetables and nuts. This might help; think of shopping the outer perimeter of the supermarket. Don’t buy anything down the center aisles except for toilet paper and things of that nature. Make sure to watch out for hidden gluten -it’s in things you wouldn’t expect like soy sauce and other condiments, but there are gluten free alternatives for just about anything these days. If you’re serious about trying to go gluten-free, I recommend doing your research first and then committing to it for 30 days. You should feel better after two weeks and the wheat should be out of your system after 21 days.
I had no idea how much gluten affected me until I cut it out completely. Most people have no idea they are gluten-sensitive. Now that I’m completely gluten-free I feel like I’ve been poisoned when I eat something with gluten in it. Recently I had a small piece of cake and this is what happened:
I felt like total shit for the rest of the day. My head was cloudy and I was exhausted. All I could do was lay on the couch and ride it out like a bad mushroom trip.

Egg-cellent Muffins – Aka – Paleo Muffins


Most people want a quick and easy breakfast, or, they just want to rush out of the house without eating anything at all.
HUGE mistake.
It’s also probably the most common mistake. I will be as clear as I can be; after you awake from sleeping for 6-8 hours your body is in starvation mode because it’s been fasting. The word “breakfast” actually means, Breaking Your Fast!
“I don’t feel hungry when I wake up.” I hear that one a lot. The reason you don’t feel hungry is because you probably follow what I call the typical American diet:

  1. No breakfast
  2. Salad for lunch (because you’re trying to lose weight)
  3. Eat everything in sight when you get home because you’re starving. Remember! When you’re really hungry willpower becomes non-existent.
  4. Now that you’ve just eaten a bunch of garbage, you’re going to sit on the couch and watch The Real Housewives of Bitchlanda and everything you ate is turning to fat because you’re just laying there until it’s time to go to bed.
  5. Wake up, repeat.

In order to see great results you have to flip this on it’s head. There’s a saying I like that goes like this; “Eat breakfast like a King, lunch like a Queen and dinner like a Pauper.”
This is what you need to do. Eat a bigger breakfast!
You need more carbohydrates in the morning and the afternoon to fuel you throughout the day especially if you plan on working out. After 4pm though I make it a rule not to eat anything except green veggies and fish, chicken or turkey. Or just a salad of mixed dark greens with olive oil and lemon. You might even feel a little bit hungry when you go to bed. It’s okay. You’re not going to die.
Now, when you wake up you can and should have a big breakfast. This is why breakfast is my favorite meal of the day. If it’s not yours then that alone should be an indicator that you’re not eating the correct way. Studies show that eating a bigger breakfast will help you to eat less at night.
I’m going to give you a few fast, easy and healthy breakfast options.
McCain’s Quick Cook Irish Oatmeal with a tablespoon of almond butter and a packet of Stevia. Plus 3 low sodium turkey or chicken deli slices. Or substitute the turkey slices for 2 eggs (they don’t take that long you lazy bastard)
Pre-made Egg Muffins. Just throw them in a microwave for 90 seconds and eat with fruit and a few almonds or walnuts.
What are these above mentioned egg-cellent muffins I speak of? They are also known as paleo egg muffins. Check out the recipe on my site here.
Whenever staying on a healthy eating regime becomes challenging or I feel too tired to workout I like to think of this quote:
“Successful people do what failures won’t” ~ Anthony Robbins

5 Great Reasons to go Suck a Lemon…Everyday

When life gives you lemons make lemon water….wait, what? That’s not how it goes. It’s Lemonade dummy. One the easiest and fastest ways to cut calories and lose weight is to watch what you drink; sodas, diet or otherwise, fruit juices, alcohol, and that 700 calorie latte from Starbucks all contain a ton of empty calories. Just by eliminating them or switching to healthy options such as water, green tea or water flavored with lemon or cucumber is much healthier.
Interestingly, according to this study in Medical News Today, artificial sweeteners can actual make you fatter.
On a side note: I had a friend who drove a shit-box that was always breaking down, but he drank two lattes from Starbucks everyday. I told him that if he bought coffee at Costco he would have enough money to lease a brand new car, to which he replied, “I love my Starbucks!” Change is often hard because most people are addicted to their habits and it’s hard for them to see the bigger picture.
Which brings me to the main point of this post. Creating good habits like drinking lemon water. Every morning without fail I squeeze an entire lemon into a glass then add about 8oz of water. I drink it before I do anything else. I use a lemon squeezer, so I don’t have to deal with seeds. It’s better for you if the water is room temperature but I have to admit that sometimes I drink it cold. I’m not perfect!
Here are 5 health benefits of drinking lemon water:

  1. Helps Liver Eliminate Toxins and Waste Products: the liver has various roles in the body including detoxification, protein synthesis, and production of bio chemicals to aid in proper digestion. Lemon water increases the livers detoxifying enzymes and helps the liver carry out these functions more efficiently.
  2. Lemon Water is Alkalizing: the body functions best in a more alkaline state and cancer cells tend to breed in an acidic body. Unfortunately due to the foods most people eat, the things they expose their skin to, and the environment they live in, most people’s bodies are very acidic. Lemons are alkalizing to the body and blood (although lemons are actually an acidic fruit).
  3. Rich Source of Vitamins and Minerals: rich in vitamin C (anti-oxidant, anti-bacterial, & helps immune system), vitamin B (energy production), riboflavin (tissue repair, growth, & development) and minerals like calcium, phosphorus, magnesium (these minerals all help build strong bones & teeth).
  4. Terrific for Skin Care: Lemon water can act as an anti-aging remedy by removing wrinkles and improve the overall appearance of your skin. Your skin can’t look healthy if your body is holding onto toxins.
  5. Good for Weight Loss: Lemon water can help burn fat faster. When the liver is full of toxins it can’t metabolize fats as efficiently.

Its best to drink lemon water upon waking for maximum benefit but you can also have it at any point during the day to help your body detox. Try this for one month and see if you notice any differences in your skin, health, and energy. I do it mainly because I believe it helps in the prevention of catching colds.

After drinking the lemon water I stretch for a few minutes…stay tuned for more about stretching in my next post.


Cut the two ends off the lemon:

Then slice it down the middle:

Take lemon squeezer and squeeze the two half’s into a glass:


Then add water and enjoy:


Please provide any feedback, comments or questions below.


Jon Paul’s Epic Gluten-Free German Pancake