It takes some guts and inner strength to get started along the path of transforming your body.

The biggest step is actually taking the first step. Once you do that, the rest is history…

Get YOUR own journey started and join bootcamp. The results you’ll get will be all worth it in the end.

Take the first step!

Until then,

Get It Done!

Travis

PS – make sure if your not registered for the “Get It Done” Body Transformation Contest you do so BEFORE July 27th!

register by emailing me @ getitdonebootcamp@gmail.com

This post is specially dedicated to all of my female clients out there.

Those of you out there that I train, I can’t thank you enough afor all of your hard work a dedication over the months, years or for how ever long I have trained you! 

I give you all a lot of credit for sticking with me and having trust in my programs in that they will get you the results you want!  That means alot to me as YOU ALL MEAN Alot to me!

I care about your results!

Before we go any further, watch this video of Anna, one of my 1 on 1 female clients, killing a female fatloss workout!

It’s a shame how many females out there struggle day in and day out with their fatloss results. It shouldn’t  be this way, even for females!

Yeah I’ll admit that when it comes to fatloss and losing weight, guys have a slight advantage over females due to our higher level of testosterone (which is a fat burn, muscle building hormone) we produce. But this is in no way an excuse to say that if your a female you can’t lose weight and burn fat like a man.

Do you want to know the root of your problem???  Well I know apart of it is how you workout.

Females have always for some reason or another approached training in a different way.

Whether its because they believe they will get too huge and sprout these unattractive muscles through even touching weights or if using free weights just doesn’t look good, or i don’t know.

What I do know is how to get a female to lose fat and lean up!

You have to approach training in a different manner.

Here’s my 5 rules in a nutshell

1. You gotta lift HEAVY – No you will not get huge but this is needed to trigger muscle growth and FATLOSS.  In bootcamp we like to sometimes use thicker bands to get a heavy weight lifting
2. You gotta lift with FREE WEIGHTS – machines are ineffective for my fatloss programs – you will burn so much more fat and build so much more lean muscle tone with free weights.
3. You gotta do H.I.I.T. – dump the long slow cardio sessions – those don’t work and waste lots of time – DO start running sprints, stairs, or doing any type of high intensity movement  for at least 20 sec then rest for a min then repeat about 5-10 more times – Done 
4. You’ve got to do complex lifts – forget your thigh master machines and calve raises – those are out! – you need to focus on squats, lunges, over head presses, and lots of upper body pulls.  I know these moves don’t look the sexiest – but if you wanna get sexy you better be doing them!  Those of you that work with me 1 on 1 and in my bootcamp know we love to squat, lunge, push and pull all day! 
5. Last but not least – you’ve got to want to change! If you don’t really want to change and you’re going to go after your goal of transforming your body half hearted, you WILL NEVER CHANGE!  The best advice I can tell you off the bat is to HAVE CONFIDENCE, and GET COMMITTED 110%!  No one ever accomplished anything great on only half of a heart – so you won’t be able to either.    Have your heart and mind in the game and you will come out a winner!

Now, these are just a few of the points I need you to get across your brain.  Its not rocket science but over the years, females have been almost brain washed into thinking fatloss for them is a totally different game when its really not.

Go hard, have your heart in it, and kick butt!  This gets you the fatloss and results you want!  Don’t worry about what you look like or what other people may think about you while you’re working out.  Just go work hard and the results will come!

I know because I’ve helped dozens of females with alot of the same misconceptions and problems get reuslts!

If YOU are a female and you are wanting to lose fat, tone the arms and thighs, and flatten that stomach - I strongly encourage you to join either my bootcamp or ask me about setting up your FREE trial body diagnostic session so we can start getting you some real RESULTS TODAY!

Contact me at getitdonebootcamp@gmail.com  and ask me about my bootcamp or my 1 on 1 personal training sessions.

Have you ever dreamt about being able to dunk a basketball, run 100 yards in 10 secs or less, hit a baseball over 450 ft, run a marathon, swim in the Olympics,or just do something that everyone would remember?

I know when I was just a little boy I dreamt about this type of stuff all the time!  I grew up being an athlete and still am an athlete!

 I NEVER want to lose my athletic abilities.  Besides feeling great and being able to MOVE easily, I look great too!

Even though I don’t compete in any sports anymore, I know how essential it truly is to stay athletic.  Read on to find out why.

The purpose of this post is to talk about being able to move your body the way you want.  Life involves movement so you should train it everyday!

If you lose the ability to easily move, you’re in for a horrible lifestyle.  Have you ever rolled your ankle or broke your leg, or even an arm?  Life sucks when that happens huh?

Americans these days just don’t move very much if at all.  Most of us have sedentary jobs that require very little to no movement.  We have gotten ourselves into being to comfortable about just sitting around and not being mobile.  It makes me sick!

We need to MOVE and MOVE MORE!!!

That’s why I base my bootcamp programs around athletic type movement.  We start with the most basics of movements – reaches, lunges, jogs, sprints, side shuffles, backpedals, skips, hops, bounds, you name it we do it.

This helps keep your mobility fresh and helps with flexibility as well.  Its good to train this way!  More movement the better.

Too many people are working out with very little movement.  They sit in a machine and push, pull, flex, or extend and let the machine do most of the moving.  This is not the way a human is suppose to move!

Get outside and run around, jump, skip, PLAY!  All of these things will benefit your health and quality of life.

I encourage you that if you need help doing these simple type of movements to come join my bootcamp!  I will get you more mobile and feeling athletic! 

Trust me, You will LOVE IT!

Until next time – Get It Done – MOVE YOUR BUTT!!!

If YOU are interested in bootcamp – contact me @ getitdonebootcamp@gmail.com

Answer – they burn just as many calories or more!

So they had the annual Nathan’s Hotdog eating contest held in New York this last weekend. 

It’s a pretty insane contest.  The winner is determined by who eats the most hot dogs in the time allowed.

Check out the video highlight of this years contest – new world record by an American 68 hotdogs!

Crazy to think that this country is the FATTEST in the world and to add insult to injury we would actually host an “eating contest”.  Talk about promoting the obvious.

America is fat.  You probably know this as well as I.  It’s true.  Our serving sizes are HUGE, our eating choices are TERRIBLE.  And most people do nothing about it!  That’s a huge problem that I don’t think is going away anytime soon.

The fact is – Eating portions are going to stay the same, people are going to continue to over eat, and our food choices are not going to get any better.

This doesn’t have to be you, but if it is YOU – READ CLOSELY

Since this is most likely the case – here’s my solution – burn more calories!  MOVE YOU A$$!

If we are going to continue to eat tons of calories then we are going to have to learn to move more!

There is a saying out there that I agree with 110% – it goes like this “You can’t out train a crappy diet!”  This is SO TRUE! 
 
BUT – what happens when we know there’s very little to NO chance that our diets are going to ever change??? 

We need to change the amount of how much we MOVE!!!  Start moving by walking, running, sprinting, jumping, lifting, pushing, pulling, chopping, throwing……  Just MOVE DAMN IT!!!

Join a bootcamp (mine would be an excellent choice ),  a group fitness class, join a gym, get a workout buddy, get family members involved, play outside, get a bike, take the stairs, just do something that is going to force you to MOVE!

If you’re able to control yourself then try to cut back on the calories, clean your diet up, and move more – its amazing what can happen just by doing that!

Good luck!

Get It Done!

Keep Checking Back for Details – I will be announcing the first ever “Get It Done Body Transformation Challenge” very soon.

If you really want to push your limits, you need some sort of challenge, some sort of goal, some sort of contest.

To push my bootcampers beyond their limits, We are going to do the weekly “Get It Done Bodyweight Challenge”. 

Congrats to all of the bootcampers that finished the 1^st ever bodyweight challenge!

You girls did a phenomenal job!  Now, you just got to beat your scores next week!  Way to kill it!

The bodyweight challenge consists of different bodyweight exercises all rolled into a continuous timed circuit.  Each exercise is performed 30 sec then we switch.  We go for continuous time until we reach 15 total mins.  Each rep you do counts towards your total score.  At the end, everyone tally’s up their score and we determine a winner! 

This weeks winner was Tiffany – great work!  Though Tiff was the winner, everyone crushed it!  Great job all around!

Its crazy!  But its so good for you

Here’s how the challenge goes:

1A) Squat Jumps x 30 sec

1B) Push Ups x 30 sec

1C) Squats x 30 sec

1D) Walking Lunges x 30 sec

1E) Waiter’s Bow x 30 sec

1F) Push Up 2 Plank x 30 sec

1G) Jumping Jacks x 30 sec

Try this one at home to see how it feels!

Make sure you find something to challenge yourself at all times!  It will push you beyond your normal limits!

I hope to see all you crazy bootcampers on Monday!  Same time same place (Burke Stadium) and I’ve got a cool surprise!  Music is your only hint – It’s gonna change your bootcamp experience for sure!

Till next time,

Get It Done!

So one of my clients asked me a really good question just the other day “If I’m still losing weight and losing bodyfat, why aren’t I seeing it in my hips and stomach?”

Fatloss is a very tricky thing sometimes.  The human body has its own ways of doing things and sometimes, they aren’t the way we want them to be.  Fatloss is one of the most confusing tasks for the human body at some points.

To answer the question to the best of my ability I say that even though you can’t visually see the fatloss in your body taking place, this doesn’t mean you’re not losing fat because if your exerciseing right, eating good, and burning more calories than you take it, you’re losing fat.  The problem is, you might be losing fat in areas you don’t notice.  So, the back of your arms, legs, your calves even, your neck, face, and pretty much every area except your stomach and hips.  The human body will lose fat, just not in the order a person always wants.

My best advice to people that have the invisible fat burning away is this: KEEP GOING!  The fact is, your still making progress, even though you don’t see it, it’s still happening!  The best way I can put this is if it was like you were on the 2 yard line ready to score a touchdown, you wouldn’t give up and throw in the towel correct?  Same thing on your fatloss!  Don’t throw in the towel, keep pushing towards that goal!  It will come!

Stay tuned for some great footage of our 1^st official workout at Burke Stadium on the turf!

Remember – join camp for FREE before July 15^th and get a 2 week trial instead of one for FREE plus a $100 gift card you can use towards camp!

Contact me at getitdonebootcamp@gmail.com 

Get It Done!

Hey everyone, there’s A lOT of things out there that can prevent you from your weight loss goals.  I have listed the top 6 I feel may be preventing YOU from losing weight.  Check IT:

1)      You don’t eat ENOUGH

This sounds odd.  If you’re trying to lose weight you would think I would say the opposite right?

Well, here’s why, your body is a machine and it needs fuel!

 If you deprive a machine of its fuel, what’s going to take place?  It’s going to stop running correct??

Well, your metabolism works the same way in that if you deprive it of energy (or food) it’s going to slow way down or get close to stopping.

This causes you to hit the wall and stop losing weight not to mention have really low energy levels.

To solve this problem, try to eat SMALL, BALANCED meals every 2-3 hours.  That will keep a steady in stream of energy coming in to keep the metabolism rolling on all cylinders.  Don’t skip meals!

 2)      You eat TOO MUCH at the wrong times!

I LOVE breakfast!  Not only because it’s my first meal but it gets to be my BIGGEST meal!  Most people skip breakfast all together!  That’s not good!  That sets you up to fail already. 

Now, the point of #2 is that most people eat less in the morning and more at night.  You eating habits need to pull a 180 quick! 

Here’s the reason why – when you wake up – you NEED energy NOW, so your meals should be just a bit bigger than meals closer to bedtime.  When you eat more in the morning, you have ALL day to burn that food off.  When you eat tons for dinner, like most people do, you really don’t burn off all of that food and then when you go to sleep, it gets stored as FAT and not used for energy.

Here’s the answer to fixing this problem – keep your bigger meals in the morning and the smaller meals at night. 

3)      You do ineffective cardio

Long, slow steady state cardio is NOT going to help you lose weight! 

Stick to short, high intensity interval to crank up the calorie burn and melt the fat off your body.  It takes half the time and you get twice the results! 

We NEVER do ineffective cardio at my bootcamp; you will always be doing some sort of supersets or high intensity interval to crank up the fat burn. 

In order to really get some amazing results from cardio – you need to have you heart pounding out of your chest by the time you’re done doing your intervals – it’s all about the intensity!  Go hard for short time = RESULTS or you can go easy for longer time = no results!

4)      You do ineffective resistance training

Machines and isolation exercises – it was the big craze in the 70’s and 80’s when people were in better shape.

Today machines and isolation exercises such as curls, tricep extensions, crunches and the likes don’t cut it anymore.  The reason, people aren’t in that great of shape anymore and machines and isolation exercises just don’t give you the overall calorie burn you’re looking for.

The solution – multi joint exercises in either super sets or circuits.  So this means squats, deadlifts, lunges, various presses, pull ups, and abdominal exercise that involve stabilization like planks. 

To perform supersets, pair different exercises up and while you’re resting from one, you do the other.  You get twice the work in half the time.  Or better yet, do a whole circuit of exercises in a row with little to no rest in between to get maximum calorie burn. 

5)      You’re too inconsistent

Has your weight loss ever been like a roller coaster?  Up and down and up and down…

It’s because you go for a while, then quit.  Then you go for a while again and then quit.

Your inconsistency is killing your progress!  Too many people start and stop too often.

To solve this problem and keep you consistent, make short term goals.  Every time you hit these goals, keep making more goals to hit.  This will keep your progress moving forward instead of you getting discouraged and stopping progress all together.    Keep track of your gains and losses.  It’s ok if you don’t always get closer towards your goal, just make sure you’re not getting further away and you’ll be ok!

6)      No accountability

This one is true for A LOT of people I have worked with.  You have no one to check into.  When you have no one looking over your shoulder, making sure you’re pushing towards your goal, you won’t be as likely to keep going and pushing yourself towards your goal.

The solution – get a personal trainer, workout with a buddy, or even better, join my bootcamp!  You need likeminded people to keep you accountable for your actions!  If you have no one to keep tabs on you, you’ll only be letting yourself down when you quit then when you have someone else depending on you.

I hope these 6 reasons won’t be reasons for keeping you from losing weight.  You have been noticed; now take action by using the solutions I have offered to these problems and your weight loss will steadily climb to new heights!

Get It Done!

What’s going on with everyone????

I have some exciting NEWS for everyone!

1)      Get It Done Bootcamp has a NEW location!!! – Burke Stadium!

TURF is SO SOFT!!!

-Every Monday, Wednesday, and Friday at 6am

This means we get to workout on the nice SOFT turf Field!!!

No more bugs buzzing around your face all workout (at least I hope )

-Plus tons more goodies benefits of the facility to aid in YOUR fitness goals!

2)      I’m giving AWAY a FREE $100 YOU can use towards a Whole Month of Bootcamp – this is after your 2 WEEK trial!

-those of you that are currently in Bootcamp now, you know that if you refer a person into my bootcamp, they decide to join after the 2 weeks, YOU both get $100 off your next month of Bootcamp!

-This is CHEAP fitness ladies and gentlemen! 

-Like I said, Its and offer YOU can’t refuse

Check out this video Below to get some more details!

So, if YOU want to register, contact me through email – getitdonebootcamp@gmail.com

I hope to see everyone there Monday Morning – Burke Satdium!!!  6am bright and early!!!

 Get It Done! 

I am, too! 

Nicer weather means more and more people are getting outside and getting some exercise. They’re playing with their kids, swimming and having fun. And that’s always cause for celebration.

Anyway, the one true supplement company I trust and use, Prograde is having a sale on it’s best-selling product, EFA Icon. I’ve told you about it before in an earlier post HERE.

If there’s any one supplement that I would say is “that miracle supplement”, I’d have to go with EFA Icon.  It’s the one that has amazing benefits such as:

• Help protect your heart
• Improve your memory
• Strengthen your immune system
• Minimize the damage caused by free radicals
• Reduce joint pain and PMS symptoms
• Aid the fat loss process

But don’t take my word for it. Or Prograde’s. Check out this video that tells you all about the research done on Krill Oil, the main ingredient in Prograde’s EFA Icon.

View The Video HERE

That page will also give you all the details on the sale. But hurry, because it ends this Friday, June 26th at 11:59pm EST.

Get It Done!

Travis

 PS – EFA Icon is an absolutely amazing supplement. I use it myself! 

But again, don’t take my word for it. Learn about the research behind it.

Click Here To Find Out More

I’ve got some answers!

This post is dedicated to answering your common questions so you can get on with your fitness goals!

Here WE go!

Q:  What should I be eating after a workout?

A:  You like carbs right?  This is the BEST time to get in your GOOD carbs.  The best of all, these carbs can come from your starchy sources like, whole wheat breads, pasta, brown rice, oatmeal, whole grain cereals, anything WHOLE GRAIN!  These will work well with your body AFTER a workout because they will all be used for energy, NOT stored as fat.

Remember; throw out all high sugar carbs like white breads, white rice, regular pastas, cookies, pastries, and chips.  These will get you further from your goal NOT closer.

Also, this is VERY important – make sure you have a lean protein source with this post workout meal – its CRITICAL!  SO a lean protein shake, lean meat source would be perfect!  Make sure a lean protein is in EVERY meal!

Q:  What’s the best type of cardio?

A:  Intervals baby!  Stay AWAY from long slow cardio – it’s a quick death!  Instead focus on getting your heart rate to a maximum level then rest and repeat! 

Intervals are faster, take up less time and they get YOU 10x the results! 

Here’s an example for the treadmill or stationary bike – warm up 5 mins – sprint at YOUR max speed for 20 sec – Walk for 1 min for recovery – this equals 1 rep – repeat for 8 reps – DONE

Q:  Do low carb diets work, and what about Atkins?

A:  NO Atkins but LOW carb diets DO WORK for fatless.  However, you still need GOOD carbs!

My best tactic for eating low carb is to ONLY EAT YOUR GOOD CARBS at the right times!

So this means ONLY eating your starchy carbs in the morning and after workouts.  Veggies are a FREE carb source in that they don’t effect your body like regular starchy carbs do (except for potatoes, corn, and peas – these are starchy so treat them like starchy carbs)

If you read the above question, you know starchy carbs are all you grainy carbs like rice, whole wheat breads, and your whole grain pastas.  I myself stay away from pastas and breads.  But for the sake of all people who do eat these – eat them in the morning or after a workout ONLY!

If you do this, you will be using carbs for the right thing – ENERGY.  You will also be eating less of them since you only get two meals that accept carbs so that’s your low carb diet for you.

Q:  What should I be doing when I’m not at bootcamp?

A:  Very good question – Bootcamp is a great workout for each and every one of you who attend, but is it enough?  Think about this, there’s 168 hours in a whole week.  If you attend bootcamp 3x week, that leaves 165 hours open right?  I’d say you NEED to be active for at least 6 hours total per week minimum!

What this mean?  It means for you to do a little extra work in your off time.  This could come in many forms from walking outside, doing extra cardio (like intervals) or doing extra exercise like bodyweight circuits.  All you need to do is use some of the various full body exercises we do in camp.  Just make sure your getting your minimum of 6 hours per week exercise in. 

Yeah if your nutrition in flawless, bootcamp maybe enough for you but if your nutrition is crappy, you DEFINITLY NEED to be getting in some intervals on our off days.

Q: What the best workout for Fatloss

A:  That’s easy JOIN BOOTCAMP!  The best way to lose fat is to BURN CALORIES – burn tons of calories to be more exact! 

Those of you that know, bootcamp will get that body burning calories for the rest of the day at a high rate.

Best way to do this – WORK THE WHOLE BODY!  The more muscle we move and work –the more calories we burn.  The best part, bootcamp incorporates interval style resistance training – this means you get a double whammy of resistance training and interval type cardio in to really crank up the cardio burn. 

The effect of this type of training – Afterburn effect – this means it takes your body on average 38 hours to get back to normal.   So this afterburn effect makes your body burn lots of calories EVEN after the workout.  That’s causes fatloss!

Q:  I get off work late sometimes; I shouldn’t eat past 8 pm right?  Eating after 8pm will make me fat right?

A:  NO NO NO!  This is a myth!  Your body doesn’t care what time it is!  When your body needs to eat it needs to eat!

Just remember this, your body is a machine that runs on energy – food is energy!  If you get off work late, that’s fine, you still need to eat!  REMEMBER this simple little tip – EAT EVERY 2-3 Hours.

What it comes down to is WHAT you eat at this time.  Since you’ll probably be going to bed shortly after you get home off of work, you DON”T want any starchy carb sources to eat – they will get turned to FAT! 

Instead, reach for a protein source such as a protein shake, some cottage cheese, veggies and lean meat, or something similar, but AVOID STARCHY CARBS like rice, bread, cereal, and other high carb sources.  Fruits should also be avoided before bed because of their HIGH sugar content.  Keep fruits in morning to early afternoon foods.

So, there you have it!  Those were just a few questions that were repeatedly getting asked.  And there’s my answer!

If you have any more questions, make sure you leave a comment and I’ll answer it for YOU!

Make sure you check back to the blog as I will be posting a VERY special video!  Here’s a hint, I has to do with SAVING CASH!

Take Care,

Travis

ps – If your wondering about joining bootcamp – email me @ getitdonebootcamp@gmail.com - YOU get to TRY 2 weeks FREE plus Ianswer your questions every session after we workout as an added FREE bonus!  YOU can’t lose!