MRFITNESS4U2...THE"BODY TRANSFORMATION SPECIALIST"
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toned and tight with 3 simple exercises

6/24/2017

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In this day and age who has time for long drawn out workouts

​we need to get in and out

ain't nobody got time to be spending hours 

and hours in side of a smelly... dirty gym

if you've ever thought that before then i got a quick workout here

that is guaranteed to get your heart rate up in as little as 10 minutes 

#1... walking lunges

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the lunge is by far one of the best full body exercises

that targets the front and backs of your thighs

make sure on this move you keep your back upright

chest tall

and 

core tight

on the down part of the lunge avoid touching your knee to the ground

so that you keep tension on your thighs through out the entire movement

#2... modified bosu burpee

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now i know that not everyone has a bosu ball just laying around 

but if you do this is another great full body toning and strengthening move

and even if you don't you can still do this exercise without the bosu

and get a great burn

with this move the key is control

your gonna start in a standing position with the bosu at chest level

next, place the bosu on the floor and either step or hop your feet back 

into a push up position

immediately bring your feet back in and 

stand back up

you have just completed your first bosu burpee

if you don't have a bosu don't worry

just do the move without it

it's still pretty intense

#3... kettlebell swing

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and last but not least...

the kettlebell swing

now if you've never done this one before you are in for something special

start by holding the kettlebell in between your thighs 

with your chest held high and a slight bend in your knees

drive your hips forward as you straighten out your knees

lock your knees and squeeze your glutes at the top of the movements 

allowing the momentum of the hip drive to push the kettlebell up

the thing to remember about the kettlebell swing is that it's not an arm movement

don't attempt to muscle the kettlebell up with your arms

drive it up through your core and hips
so there you have it

another great simple workout to get toned and tight

click the video below to watch one of my clients go through the workout 
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3 ways to use haters to fuel your success

6/23/2017

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i think im going to write a song

a song dedicated to all the people 

that have hated on me in my life

because you

have fueled my success

you have helped me

reach great heights in my life

and i firmly believe that i couldn't have done it without you

and i pray that you never leave my side

as i continue to strive for greater success

haters... this ones for you
​4-ways-to-become-more-confident.html

something has got to be wrong with me right?

after reading the above love poem to the haters

you're probably thinking 

who thinks like that anyway

i mean...

that's not realistic

well it is realistic

and i'm hoping by the end of this blog post 

i can get you to at least consider

changing the way you look at the hate you get 

from others

besides

if your going to get hate

you might as well turn it into your greatest asset

​here are my top 3 ways to use haters to fuel your success

#1... more success = more haters

that's the reality

people are going to hate you for being better

they are going to hate you for doing good

and the better, stronger you become

the more good you do

the more hate your going to get

when i accepted this was when i

wanted to create more haters

because to me haters equaled 

more success

look

if people are going to hate on you for doing something positive in your life 

so be it

you can do nothing to change that

don't even waist your time trying 

focus on accumulating haters

because that means more wins 

in the win column

become a hoarder

​of haters 

#2... spectators pay... players get paid

the problem with haters is

they love to be spectators

rather than participants

they actually secretly wish that

they had the guts to do the things

and take the risk that your taking

the risk that's paying off for you so vastly

they have so little

success in their own lives

and want to live some kind of success through your eyes

Seeing you achieve feats

that they cannot possibly imagine for themselves  

or are too lazy to accomplish on their owns

your success

makes them feel uncomfortable

so  you become there target

to make up for their deficiencies

hate is the purest form of 

respect

and admiration

accept it

embrace it

love it

the people that hate you

actually wish they could be you

#3... accept your haters

no matter what you do

there will always be haters

there's always going to be people in your life

trying to drag you down

as you become more and more successful

there will be even more haters

coming out of the wood

every successful person has had

their fair share of haters

having haters is a part of success

whether you like it or not

learning how to accept them as a part of the deal

for success

is essential to using them as fuel

Not everyone will think the same as you

or have the same opinions as you do

and even if they do think as you do

some people will just hate on you for no reason at all 

it just is 

what it is

so don't try to get less hate

try to increase your hater rating
​7 day free trial
how will you use what you've just read 

to fuel your success?

leave me a comment below

i'd really love to know

check out the video version of this blog below

for 1 bonus tip one using the haters as you fuel for 

success
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4 ways to become more confident!

6/23/2017

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what is one of the things that all successful people have in common

they are extremely confident in their abilities

they know that no matter what they will succeed

they believe that they can overcome any obstacle placed in front of them

some successful people border on egotistical

confidence is non negotiable

success just wont happen without it

if you lack confidence you will miss many opportunities  

simply because you will fail to take action

in this blog post i'm going to share with you my

top 4 ways to become more confident

#1...start with being thankful

start off each day by being thankful for what you already have

as high achievers we are constantly thinking about moving forward 

thinking about getting to the next level

so much so that we forget to reflect on the things that we've already accomplished

i find that when i start the day off with gratitude 

it puts me in the right frame of mind 

and sets my day off to add more accomplishments to be thankful for

#2... journey outside your comfort zone

can you guess where the magic happens with in your life

it happens outside of your comfort zone

and there's a funny thing that happens

when you step outside of that comfort zone more often

it actually expands

don't allow yourself to get caught in your comfort zone for too long

because there's a funny thing that also happens

if stay in your comfort zone for too long it starts to shrink 

think back to the last time you did something that made you uncomfortable

maybe even terrified you

after doing it you realized that it actually

wasn't that bad 

all your wants and dreams are waiting for you

but you have to take the first step out side of that little box

that you've been hiding in 

#3... prepare for the set backs

the culprit that destroys our self confidence is not being knocked down

but rather

not getting back up after being knocked down

realize now

that set backs are a part of the plan

they are setting you up to learn great lessons

because some of the most valuable lessons in our lives 

come from negative situations

don't put off trying something new because your anticipating it not working out

some of the greatest successes in life didn't work out on the first try

besides no one will remember all of your failures

they will only remember your victories 

#4... choose your company WISELY 

we are the sum of the 5-8 people

that we spend the most time with

are the people that you surround yourself with lifting you up

or 

are they holding you down

you've heard the saying before

misery loves company

but 

so does happiness

surround yourself with people that inspire you

not people that zap your desire

spend time with high achievers

not bottom dwellers

get around people that can lead you to growth

not those that want to stunt it
​you-want-more-out-of-life-here-is-what-you-must-do.html
which of these 4 tips will you be incorporating into your daily routine

leave me a comment below

i'd love to know

check out the video version of this blog below to get one more bonus tip on how you can 

​become more confident
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top 8 fat burning exercises of 2017!

6/2/2017

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can you believe we are already almost half way done with 2017?

oh, how time flies

i hope that this post finds you with much fitness success this year so far

if so 

these 8 moves will help you turn up the intensity and make the rest of the year that much better

if you havent been moving towards your goals like you intended on at the end of 2016
​
these 8 moves will be a great start to your second half of the year

here are the the top 8 fat burning exercises of 2017

#1... side to side skaters

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this move is one of my favorite high / moderate intensity exercises to add into my workouts

the reason why i like it so much is it requires no equipment 

and can be done anywhere

to perform this exercise you want to start in a slight squat

most people that i teach this move to have a hard time starting the move off

but i tell them that 

it's like a dance

once you get your rhythm your good to go

from that slight squat position you just want to hope to one side

and put the opposite leg behind and power off of your front leg to the other side


perform 2-3 sets of 40 seconds per set / per side 

#2... side plank w/hip raise

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this is a great exercise to tone those love handles

you know what...

lets call them the 

hate handles

cause, no one loves them!

so, to work those "hate handles"

get into a side plank position

from here all your gonna do is raise your hip up as high as you can and then lower yourself back to the floor


perform 2-3 sets of 20 reps per set / per side

#3... reverse leg curl

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this is the official hamstring / calf killer

(killer of fat that is)

lie on your back with your feet resting on a stability ball

​pull you knees into your chest as far as you can 

and bring you legs back to the starting position


perform 2-3 sets of 15-20 reps

#4... step up/squat jump/push up

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this one is going to definitely get your heart rate going

if you dont have access to an aerobic step 

and you have steps in your house you can use those steps

if you dont have access to any kind of step just march in place during the step up part of the move

start by stepping up and down on the step

when you feet hit the floor immediately go into a squat jump

when your feet hit the floor from the squat jump 

place your hands on the step and perform a push up


perform 2-3 sets of 10-20 reps  

#5... reverse walking lunge

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the thing that makes this one such a great fat burning move is 

your lunging backwards

this will challenge your balance a lot more then the traditional lunge

causing your body to burn more fat

start by taking a big step backwards

bend both of your knees

bringing the knee of your rear leg as close to the floor as you can without touching the floor

bring your front foot to meet the rear foot

making sure to keep you chest tall through out the movement

pause and repeat

​
perform 2-3 sets of 5-8 reps

#6... mountain sliders

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this is one of those exercises that most of my clients love to hate

if you dont have the sliding discs that i have on my feet you can use towels (they only work on hard surfaces not rugs)

or you can use paper plates

start in a push up position and slide you legs in and out 

driving your knees into your chest 

and squeezing your core


perform 2-3 sets of 40-60 seconds each

#7... corkscrew

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the corkscrew is one of those 

either forgotten ab moves

or less known ones

either way its a great ab burner

now you dont need to be on a bench like i am 

you can perform this exercise on the floor

start by squeezing your ab muscles and roll you knees into your chest

at the half way point push your feet towards the ceiling and rotate your torso slightly to one direction

come back to the starting position and repeat on the other side


​perform 2-3 sets of 10 reps on each side 

#8... half squat

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this is the ultimate upper thigh fat burner

in this move you want to start in as deep of a squat as you can perform

and only come half way up

nice and simple


perform 2-3 sets of 15-25 reps

easy... peasy!

so there you have it

your "top 8 fat burning exercise of 2017

to follow along

or to watch the moves live

check out my youtube video below 

and don't forget 

if you haven't done so already

sign up for my email list 

to get FREE access to my

top 3 full body workouts
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