What I PUSH For Part Deux

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san jose personal trainer, san jose bootcampWhat’s up my faithful, fitness followers!  John here and I’m back with both a fun and serious blog post. :-)   For those of you that don’t know, our San Jose Bootcamp and Personal Training Studio, Fast Action Training, will be partaking in our 2nd Annual Pushups for Charity Challenge.  We’ll be getting together on Saturday, May 18th from 9am-11:30am and rocking as many pushups as we can in 90 seconds to benefit the Boot Campaign and all the men and women of our armed services.  Not to mention special guests of Andrew Paul, a former Navy Seal AND Gwen Lammers, the Director of Operations for the Boot Campaign.

We’ve got an aggressive goal of raising over $25,000 this year and seeing the incredible support we have already received plus all of our “Per Pushup” sponsors and an AWESOME raffle (BC, TRX, 1 night getaways, Massage and….oh yeah, a Signed San Jose Sharks Hockey Stick, I’m feeling confident we’re going to reach it and maybe even break through it! We’re currently at over $8,200 in funds raised.

I wrote a post last year highlighting “What I Push For” and this is the sequel.  I’d love to hear about what YOU push for in the comment section below.

PUC is the biggest fundraiser we host all year and while it does take a lot of work to facilitate it is also one of the most rewarding events to be a part of.  Raising $25,000 changes lives.  It helps provide PTSD counseling to veterans, it helps with job placement, it helps with mortgage free homes and more.  And that feels awesome.  More importantly though, it feels awesome to give back to those that have sacrificed so much….the men and women of our armed services that put their lives on the line in the name of freedom and have given me the gift of feeling safe at night.  The same people that may be disabled for life or might not even make it home.

The people that have allowed me to live my life and pursue my dreams.

So, what do I PUSH for?  I push to make an impact in the world because I owe it to these men and women to make the most of my life.  I push to create a world where the obesity epidemic is on the decline. I push for changing people’s lives and being a beacon of positivity in a sea of negative vibes.  I push for my family…my mom, dad, brothers and sisters. And I push for my lovely wife, Sara, and our baby boy that is on the way. :-) I push for friends and for our awesome clients at Fast Action Training.  I push for being a positive role model and living a life of health and fitness. I push for love, respect and treating others the way you want to be treated.

I push for being in control of your own destiny and creating and living the reality you desire.

And this is how we pay homage to men and women that have sacrificed so much.  We put things into perspective and we continue to PUSH for what we believe in.  This is how we show them that it’s all worth it and that we care.

If you’d like to help donate to our Pushups for Charity Challenge and benefit the Boot Campaign and all of the men and women that allow us something to PUSH for, you can go here:

Fast Action Training PUC Fundraiser

Every little bit counts.

san jose personal trainer, san jose bootcampAnd, if you’re around, we would LOVE if you come cheer us on, show your support and have a good time at our event next Saturday, May 18th from 9am-11:30am at our indoor bootcamp in San Jose!

With food, drinks, our HUGE raffle with signed Sharks Hockey Stick and Signed Football by the Raiders amongst other items, you will not want to miss it.  Toss in some phenomenal energy while rockin’ pushups and raising funds for a great cause and it’s a no brainer.

So…..what do you PUSH for? Let me know in the comment section below and have a great weekend!

Oh and if you want to get fired up (and have a few laughs) check out our “trial-run” video of the entire Fast Action Training team rockin’ 90 seconds of pushups.  Better watch out Eric, Kevin’s gunnin for you. :-)

Dedicated to your success,

John Heringer

Power to the Whole Foods

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What’s up everyone! John here coming at you with another amazing blog post about how to amp up your diet with some foods that are hugely good for you! Here at our San Jose indoor bootcamp studio we are rocking another round of our 6-week Body Transformation Challenge and so pumped for all of our new members here at FAT. Recently I’ve been reading a bunch of great information on some whole foods that are going to truly help all of our, including our 6-weekers, be more successful in their journey to shed those unwanted pounds. Keep reading because I’ve got a list of foods for you to try, if you haven’t already! I’d be excited to hear what your take is on these foods so don’t forget to leave me a comment at the bottom!

What are Whole Foods? Spices and herbs

‘Whole foods’ is a term used to describe a food that is as close to it’s natural form as possible. No processing, no leaving parts behind, nada. This means that by eating everything from the roots to the leaves, the husk to the grain, and the flesh to the core we are getting all of a food’s vitamins, minerals, phytochemicals, and fiber.

Whole Foods and a Slim Body

Our body needs to feel totally supported in the nutrient department before it will start giving up unwanted fat. It’s a survival mechanism in case there happens to be a long-term famine. By eating whole foods rather than just parts of foods such as the grain only (white rice, white flour), the juice only (fruit or veggies juices, even 100% juice), or the roots only (potatoes, beets without the leaves) we are able to deliver the most nutrients possible without tons of extra calories. Also, increasing fiber in your diet has been shown to reduce cholesterol, reduce inflammation in your gut, and promote fat loss. Adding a whole food will give you a huge dose of fiber without having to take a cardboard tasting supplement. You’ll never look at an apple core the same way again! Now you can envision that little core being a fat eating machine!

Eating Whole Foods From the Ground Up

Obviously the list is much more expansive then what I’ve got here, but Lourdes Castro, a registered dietitian with the IDEA fitness journal, recommends eating these foods to help you become a healthier and fitter you. :)

Roots, Tubers, and Bulbs:

Focus on: Beets, Garlic, and Sweet Potatoes

Why: Roots, Tubers, and Bulbs contain a plant’s nutrient-storage system, so it’s no surprise that they are packed with vitamins and minerals. The color of these roots come from their phytochemical content. Phytochemicals are great antioxidants and research is starting to show their role in disease prevention. Although the cooking methods may be different, like when preparing beets and beet greens, try to eat the entire plant because there are loads of good stuff in those parts which we regularly see as garbage. (Even if you think beets taste like dirt, you know they are still good for you!)

Try this: Roasted beets, Roasted garlic, Roasted Sweet Potato ‘fries’

Top of the Plant: Dark, Leafy-Green Veggies

Focus on: Kale, Brussels Sprouts, Watercress

Why: These cruciferous vegetables, which have a ton of carotenoids and other good things, may play a role in preventing all types of cancer.

Try this: Make your own kale chips by tossing kale in olive oil and baking in the oven at 400 F for about 15-20 minutes. Sounds like an awesome snack!

Fruits With Edible Skins and Seeds: Berries

Focus on: Raspberries, Blackberries, Strawberries, and Blueberries

Why: These high-fiber fruits satisfy a sweet tooth but have a low glycemic response, which means your blood sugar will not go haywire after eating them. Also, the pigment in berries (Long name: Anthocyanin Pigments) has been shown to have an anti-inflammatory effect as well as reduces the risk of heart disease.

Try this: Add a cup of fresh or frozen berries to that Green smoothie in the morning or make your own granita by blending up some partially defrosted berries and eating as an afternoon treat.

Seeds and Nuts:

Focus on: Chia seeds, Walnuts, and Ground Flax Seedsvanilla-spice-oatmeal

Why: All seeds and nuts help to regulate your blood sugar by serving up a healthy dose of monounsaturated fat, but these ones listed above specifically have high doses of omega-3 fatty acids which can lower inflammation throughout the body. This is especially good if you’re dealing with some arthritis, muscle soreness, or other inflammatory conditions.

Try this: Add some Chia seeds to your water with a little lemon, or add them to your morning green smoothie to thicken it up a little. These little guys absorb water and have an odd texture when plumped up, but man are they good for you! Or on the flip side, for a nice little crunch sprinkle these nuts and seeds on your oatmeal, YUM!

Not only are all these foods ‘superfoods’ due to their high nutrient density, they are jam packed with tons of fiber to help you stay fuller for longer. Obviously staying full is important so you don’t follow your Coldstone Creamery cravings all the way to the bank! :-)

As I’m sure you’ve heard before, “Food can either be our medicine or our poison.” When you intentionally try to add less processed, whole foods to your diet, you are telling yourself that your body deserves the very best. You’ll look better, feel better, and feel energized to take on whatever comes your way! Here’s to the best 6-week Body Transformation Challenge yet!

I’m always looking for more healthy, delicious foods to add to my repertoire, too. So remember to leave a comment below if you have any other tips or foods that you’d like to share with me and the rest of our F.A.T. Rockstars!

Dedicated to your success,

John Heringer

 

 

 

 

What I learned at the 2013 So Cal 200 Mile Ragnar Relay Race

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photo(2)What’s up my fellow fitness friends?!  I’m pumped that you’re here to read this kickass blog post and Monday Motivator and I’d love to hear your comments at the end.

Some friends and I recently competed in and completed the Southern California 200 mile Ragnar Relay Race.  Our team name was Team 12 Pack (#Ragnar12Pack) and we were all different beers.  Shout out to fellow F.A.T. member Rob Freer for quite possibly the best costume as he was “Tiger Beer.”  As the fitness nut, I got nominated to be Michelob Ultra.  And Sara of course was O’Douls.  :-) This is what I learned and reinforced while at the event and I wanted to share it with you.  I hope it pumps you up to achieve your health and fitness goals and inspires you to greatness.

1)      What matters is that you finish

Your TIME does not matter. What matters is that you came out, did your best and finished. I’m sure most of our Team 12 Pack felt this way about Ragnar and what really made it hit home for me was watching my wife Sara.  Sara, who is 26 weeks pregnant with our

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first baby boy came out and rocked Ragnar.  I’ll admit I was worried about her competing….fair amount of mileage, extreme heat, cold, lack of sleep etc.  Yet every time

I saw her while on the run she was smiling and in great spirits.  Countless times she reminded me that she wasn’t out to get a personal record and if she needed to walk, take a break or stop, she would do it.  (For those of you that know how competitive Sara can be this was amazing to hear. ;-)   But she is so right.  As you reflect on this, remember that it could be about an upcoming event or race or it could be the timeline of achieving your fitness goals.  What matters is that you finish.  I’m so

proud of you Sara and I love you so much.

2)      Sleep is Vital

Nothing makes you appreciate sleep more than getting almost none of it and then having to go run many more miles.  I think I got just over 2 hours of sleep during our 32 hour race and I know that all of us were feeling the effects.  Tired, sore muscles, cranky, short fuses, less willpower to eat healthy items, etc.  Now imagine if you’re sleep deprived all the time?!  Not only are you just a bundle of joy to be around, you are also basically throwing in the towel to achieving your health and fitness goals and you’re most likely letting relationships deteriorate at the same time.  Sleep is essential for recovery, keeping hormones in balance and your sanity as well as the sanity of those that come in contact with you. :-)

3)      Support Structures are Essential

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I know I’ve preached this countless times before and I will say it again.  Positive support structures are essential to achieving your health and fitness goals.  The support we showed each other throughout the race was so awesome.  We would move the van to the halfway point of someone’s run and high five them, refill water, pump them up etc.  All of the other runners competing also supported and inspired one another.  High fives, (Fast Action Training members are you seeing a High Five theme? :-) cheering, honking and fist pumping as they drive by, and more.  This may have been heightened by the recent tragedies of Boston but I will say that the running community is one of the most supportive communities I’ve been involved in.  As a coach, this is always my favorite part and further reinforces the fact that you NEED positive support structures in your life if you truly wish to achieve your health and fitness goals.  You need someone in your corner to listen, let you vent frustrations, give you sound advice, pump you up and give you a smile of encouragement when you need it most.

4)      The mind is stronger than the body

Willpower, perseverance and determination.  You’ve got to have the mental strength to keep going, to keep pushing, no matter what.  There were definitely a few times where I wanted to stop.  Going into my final leg, my right hip felt like someone had taken a bat to it and my left knee/IT band was throbbing….but I finished.  This might be a stubborn plateau that you’re fighting through or the difficulty of creating new, healthy eating habits.  Whatever it is, remember that part of what we preach at Fast Action Training is not just physical strength, it’s mental toughness too.  With the proper dose of willpower, perseverance and determination (and some positive affirmations too) anything is possible.

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This race was thrilling, exhausting, amazing, extremely challenging and a TON of fun all rolled into one.  Special thanks to all of Team 12 Pack: Kelly, Chris, Micah, Michelle, Bryan, Tiffany, Shawn, Kara, Ashley, Rob and my wife Sara.  We can scratch that off of the bucket list and here’s to a lifetime of awesome memories.

Remember these principles everyone and go achieve greatness with your health, your fitness and your life.  Have a terrific start to your week!

Dedicated to your success,

John Heringer

P.S. Yep, even mid my 8 mile run, I still love my catch phrases and high fives. Well done on the video shoot Mr. Desena. :-)

Total Life Transformations – Jackie & Alvin

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Hey there!  John here and I’m back with some awesome member case studies here at Fast Action Training.  Jackie Heer and Alvin Slogan en Anglais "Mind over Matter" - Cadres et pointsCheung were the respective winners of our last 6 week Body Transformation Challenge and WOW did they achieve some phenomenal results.  As I had said in one of my latest emails, many people eventually reach their “tipping point.”  The point at which something inside them changes and they firmly decide to change their health, their fitness, their habits and ultimately their physique.  Alvin went from minimal activity and poor eating habits to rocking the basketball courts, feeling better and dropping over 30 lbs.  Jackie has been a member with Fast Action Training for a while but just recently dialed things in, dropped over 23lbs and has been maintaining a phenomenal figure after our 6 week Challenge.

Watch the videos below, listen to their stories and see if you resonate.  In fact, if you think they did a great job, leave them a comment and let them know!

Oh and by the way, our next 6 week Challenge starts up shortly and we would love to have you participate so we can help change your life too. :-)

Dedicated to your success,

John Heringer

Change Your Sleep, Change Your Body

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What’s up everyone? John here coming at you with another awesome blog post about something that is near and dear to all of our hearts: our sleep! Tweaking some little things regarding your sleep patterns can keep you on the right track for your weight loss and fitness goals. We’ve also got some tips down at the bottom for you to follow through with, so leave me a comment at the bottom and let me know how you might add some of these in!

Why You Need to Improve Your Sleep Hygiene

What is sleep hygiene? It’s a term use to describe how you need to regularly take care of your sleep just like you regularly take a shower. If good personal hygiene is a top priority, sleep should be a top priority, too. The entire body can suffer if this area is ignored. Our members here at our San Jose Bootcamp work extremely hard and are super motivated to shed those extra pounds and put on that lean muscle. But what if we are all missing something? Even the best diet and exercise plans can be easily derailed if sleep is neglected.

Medical researchers say that poor sleep is one of the most prevalent problems encountered in society. This is due to a bunch of factors, which I’m sure we have all dealt with in our busy lives. Some not so good habits include:

  • Staying up too late and/or getting up too early on a regular basis
  • Consuming drugs such as caffeine and nicotine throughout the day
  • Over-stimulation in the evening hours (Dancing With The Stars, anyone?)
  • And of course that big monster under the bed, STRESS!

Impacts of Poor Sleep Hygiene

Poor sleep can have a number of negative effects that may ripple throughout a person’s entire life. Some of the side effects that can occur when we consistently perform these bad sleep habits are:

  • Constant fatigueMan Asleep at Desk
  • A tendency to be moody
  • Lack of concentration
  • Loss of coordination (We wouldn’t want you to miss a beat while doing your burpees!)
  • HUGE ONE: Eating problems including binge eating or loss of appetite
  • Dependency on stimulants
  • Difficulty in interpersonal relationships

Sleep and Weight Loss

Without getting into some good sleep routines, all of that work at our San Jose Personal Training Studio would go down the drain! Getting into a normal sleep routine can help to promote weight loss for a ton of reasons. When the body is deprived of sleep, a person will be more likely binge eat, late-night eat and may even lack the energy necessary to get out there and exercise!

When you can create good sleep habits, your body and mind will both benefit drastically. Here are some great tips to get you going:

1. Set a Schedule and Stick to It

Our bodies crave routine. This is especially true when it comes to sleeping patterns. Set a realistic bed time and wake time each day. Try to stick with it on workdays, weekends – all the time. One study mentioned that even one day off schedule puts you at a 30% increased chance of being overweight. It’s not worth it people!

2. Develop Good Eating Habits

Your daily food intake and your ability to sleep go hand-in-hand. To promote healthy sleep, you have to not only eat healthier, but also smarter. Be careful not to eat too heavy of a meal before going to bed and try to not eat within two hours of your set bed time. Another thing to watch our for is sugary, spicy, and oily snacks right before bed; these bad boys are going to fuel that fire which will keep you laying awake until the wee hours of the morning.

3. Avoid Use oMan with Big cup of coffeef ‘Drugs” Before Bed

We’re not talking illegal drugs here, we assume that you know those would mess up your sleep too. :-)   We’re talking about the drugs which some of us might consume on a daily basis: Caffeine, Alcohol, and Nicotine. Stimulants like caffeine, for example, can keep the body pumped up, preventing sleep entirely. Nicotine and alcohol can get in the way of a person enjoying a truly restful night’s sleep by affecting your nightly REM patterns.

4. Get Physical

Well I’m pleased to say that this is where we come in at Fast Action Training! Exercise plays a huge role in getting a restful night’s sleep! Any exercise throughout the day, not just at night, can help to burn off extra energy and reduce the amount of stress hormones in our blood which may keep us awake. Here’s to another reason for getting our butts out of bed in the morning to move our bodies!

I think the main take away here is that we need our regular sleep so that those fitness and weight loss goals can be thoroughly achieved! You might be doing your body more harm than good by staying up that extra hour to be more ‘productive’.

I know that even I can take some of these tips to optimize my body and mind! And I want to hear what YOU are going to do in the next week to change up some of these habits so leave me a comment below!

Till next time….get some sleep! :-)

Dedicated To Your Success,

John Heringer

 

FATtv Episode #5 – A Sneak Peek Inside John’s Lunchbox

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What’s up my fellow fitness friends and welcome to another episode of FATtv!  In this episode Keith takes a Sneak Peek into my lunchbox to make sure I’m practicing what I’m preaching and he caught me on a good day…or did he? :-)   Enjoy!

 

Planning and preparing your lunch is far and away the #1 health and fitness tip that will help you achieve your fat loss and weight loss goals and maintain those kickass results for life.  Eating out, poor planning, poor choices and lack of control all result in increases in weight or staying the same.  You have to change your HABITS.  Taking the time and making the time to create a grocery list, do your grocery shopping and plan and cook nutritious meals is essential to lasting success and embracing a health and fitness lifestyle….the FAT lifestyle. :-)

Step 1: Buy your lunchbox and ice packs

Step 2: Plan your meals/groceries (lots of veggies should be included! and just at dinner!)

Step 3: Cook your meals, perhaps even a few in bulk or days in advance (Best option) OR Buy a healthy few done-for-you meals or salads if need be and cook the rest.  I’m not a fan of the sodium and other crap that might be in there but it’s better than fast food.

Step 4: Make sure you get all the macronutrients…good protein, fats and carbohydrates.  Remember, fats are good!  They help regulate all of the wonderful hormones in our body, keep us balanced and help keep us satiated.  Oh and more veggies!

Step 5: Pack enough food to last you the day so you don’t want to eat out and you don’t run out of food!  In the video there was a lot of food and I definitely did not finish all of it….but I readily had all good choices at my disposal instead of finishing a small lunch and having the temptation to go out afterward.

Step 6: Bring that lunchbox wherever you go!  I pack mine in my car even when I leave the studio for various meetings…..yes I am “that” guy eating his lunch out of his truck before or after said meetings.

Step 7: Repeat daily, watch the lbs and fat fly off of your body and enjoy that body and healthy lifestyle forever.

Till next time!

Dedicated to your success,

John Heringer

 

Your Attitude Determines Your Altitude!

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What’s up everyone?!  John here and I’m back with another Monday Motivator to fire you up, help you get your mind right and achieve and maintain your health and fitness goals.

So I just got back from a kickass business trip and we talked a lot about our mission and vision for our companies as well as ourselves personally.  Let me tell you, this is a tough exercise and I’ve honestly been doing a lot of work on it over the last few months since I want Fast Action Training to help impact the lives of as many people as humanly possible.

Fast forward to me writing this now, at my gate, waiting for my flight and I can tell you that I feel re-vitalized, energized and excited to get home and start taking action.  My vision feels so real that I can touch it.  I can make out the details of everything, both personally and professionally and now I just have to let my mind steer me to that course.  And with the phenomenal team that we have at Fast Action Training combined with the support from the most awesome members ever, (and of course the best wife and family a guy can ask for. ;-) the sky is the limit.

think, do, be positive

But John, what the heck does this have to do with me, my motivation and my fitness goals?!

Keep reading young Skywalker.

I then happened to come across some quotes I had saved and it was unreal how well they summed up everything.  The first is by Zig Ziglar who said:

“Your attitude, not your aptitude, will determine your altitude.”

The second, from William James who said:

“It is our attitude at the beginning of a difficult undertaking which, more than anything else, will determine its successful outcome.”

How much do you love those quotes?!  :-) This is the CORE of what I believe in!  This is the kind of stuff you need to print and post where you can see it, read it and let it sink in on a daily basis.  And as you read this, you need you need to know that you are strong enough to achieve anything you set your mind to.  This simple idea of attitude is what separates champions and victims.

A champion knows that without a shadow of a doubt their dreams and goals are completely within reach to achieve.  A champion stays positive at all times.  A champion gets rid of self-doubt since it will only hinder and hurt him.  A champion surrounds himself with positive support groups, advisors and a “team” that will enable him to achieve his goals.

A victim does the opposite of all of these things, chooses to blame circumstance for their reality and takes no ownership for where they are.

Which do you want to be….a champion or a victim?

Losing weight, fitting back into clothes, changing eating and lifestyle habits are all difficult things to do.  However, if your attitude is always positive and you can believe in yourself, way deep down that you WILL overcome all of these challenges then you WILL achieve your goals.  You need to visualize the end result like it is tangible because you will make it real.

Change your attitude, chanSlogan en Anglais "Mind over Matter" - Cadres et pointsge your mind and change your life.

That’s all there is to it.

Have a terrific start to your week and I’d love to hear your comments below!!

Dedicated to your success,

John Heringer

FATtv Episode #3 – Margaritas and your Midsection Part Deux

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What’s happening everyone!  John here and I’m back with another episode of FATtv!  This time we’re covering the topic of alcohol and and portion sizes.  Some of you out there may be “heavy pourers” when it comes to wine, spirits, or generally any alcoholic beverage.  Well just like GI Joe says, “knowing is half the battle.” Enjoy the video!

Remember these liquid calories really can be the silent killers of a fitness and fat loss program.  They add up quick and are nothing but empty calories.  Plus, while your body and liver

rush to the rescue to filter the alcohol out of your bloodstream and insulin is trying to handle all of the sugar……you are crushing your ability to burn bodyfat.  Life is all about great experiences but you can have good times without quite as many drinks and your body and your physique will thank you.

Till next time!

Dedicated to your success,

John Heringer

Beauty, Strength & Courage

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What’s up my fellow fitness friends? So glad you can join me for another kickass Monday Motivator and I hope to hear your comments below if you have enjoyed the blog post!

I’ve got to tell you I absolutely love writing these every week. They pump me up and I hope they pump you up as well. What’s crazy to think about sometimes is that I’ve written these consistently week in/week out for over 3 ½ years… and I still love it :-) . Ok, time to get pumped up and attack the week. I came across a great quote in a recent fitness industry magazine that quoted the late British minister, Reverend Bernard B. Edmonds. The RChallenge One Step Closer to Success Barricadeeverend said this:

“To dream anything that you want to dream. That’s the beauty of the human mind. To do anything that you want to do. That is the strength of the human will. To trust yourself to test your limits. That is the courage to succeed.

WOW! This quote says it all and this is what it’s all about. You have the power to dream and conceive of the fitness goal, challenge, or physique you want to achieve, the strength to take action and the courage to push yourself to the finish line and ultimate success.

I know, I know…easier said than done right?! One thing you have to come to terms with is that life will always throw things at you to get in your way. We may have nightmares now and then. We may lack willpower from time to time and we may doubt ourselves and our ability to achieve. However, it is ALWAYS your choice as to how you will respond to all of these events.

Will you remember that you have the power to change anything in your life and that you can achieve any health and fitness goal if you put your mind to it? You will always have the choice to eat clean, schedule some type of activity into your day, surround yourself with positive people, pump yourself up with positive affirmations and make shit happen.

ACTION ITEMS:Speedometer - Yes I Can

1) Create your GO-TO Positive Affirmations when the going gets tough. 3-5 phrases that will pull you out of your funk, help you realize that your positive mindset is your choice and help keep you on track.
2) Choose a REACH goal for yourself and the big reason WHY you want to achieve it.
3) Get to work. :-)

I hope you enjoyed the Monday Motivator and would love to hear your comments below!

Have a terrific start to your week!

Dedicated to your success,

John Heringer

Monday Motivator & 1st F.A.T. Scholarship Recipient of 2013!

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Woo hoo!  John here everybody and it’s time to kickoff the back half of January 2013 and wish an awesome start to all of our 6 Week Body Transformation participants!  If you see them, be sure to give them an extra high-five. :-)

Ok, so let’s get down to business.  First, I want to share with you our 1st Fast Action Training Scholarship recipient for 2013.  As many of you know, our San Jose bootcamp and personal training studio thrives off of making in impact in people’s lives and one of the most fulfilling ways we get to accomplish this is by giving back through our scholarship fund.

I’d like to congratulate and wish a very warm welcome to our first recipient of 2013….Jeff Stephens!Support People Lifting Your Burden in Difficult Times

Jeff was gung ho to start rockin his workouts with F.A.T. but due to some personal situations he was going to be restricted from joining in the short-term.  After hearing his story, the team and I decided that we wanted him to start kickin butt and taking names now so we’re helping him out.  And with all of the recent donations of some of our awesome members who forewent their “referral reward” we will be giving Jeff a 3 Month VIP Membership so he can really get some phenomenal results. This just absolutely warms my heart because all of our members care just as much as we do about giving back and making a difference.  It really means a lot to me and I appreciate all of you for sharing in my beliefs and core values and for supporting one another so thoughtfully.

Be sure to leave a comment below for Jeff and if you see him in bootcamp, be sure to introduce yourself and pump him up as his goal is to get back down to 200 lbs….by the 200th day of the year (July 19th).  Good luck Jeff, let’s do this!

Ok, now on to some serious motivation and I feel it is fitting that I continue to brain-wash you again with my all-time favorite quote by Mr. Henry David Thoreau who said:

“If you advance confidently in the direction of your dreams, and endeavor to live the life which you have imagined, you will meet with a success unexpected in common hours.”

You need to re-read this about 10 times and get seriously fired up.  Fitness and fat loss goals can be elusive but they CAN be achieved!  People do it all the time and the best part of achievement is knowing that you have created the lifestyle changes necessary to actually maintain those phenomenal results for life!

You need to know deep down that if continue to march forward confidently towards your end goal and keep aspiring to create the physique and healthy, happy lifestyle that you desire, that you will ultimately succeed.  However, this cannot be a half-assed confidence.  You need to KNOW that you will be successful and that is why it will be “unexpected in common hours.”

So keep your eye on the prize, keep marching and keep rockin’ those results.

Have a terrific start to your week!

Dedicated to your success,

John Heringer

San Jose Fitness – Member Case Study #8 Mark Mateus

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What’s up guys and gals!  I’m back with our final Member Case study and I’m highlighting Mark Mateus.  As Mark notes in his video, he had been working out for quite some time but what he was doing just was not working.  He still had over 50 lbs to lose and they just were not coming off.

Enter Fast Action Training.

Since Mark has started with us he’s been kickin butt and taking names…most notably winning 1st place in our last 6 Week Body Transformation Challenge with over23 lbs and 5% bodyfat lost.  Not to mention he has offically rocked those 50 lbs off! :-)

Check out Mark’s awesome video and be sure to leave a comment for him below!

And if you feel like you’re spinning your wheels as well and want to get results like Mark has, then just pick up the phone and shoot us a call at (408) 371-1212.  Changing lives and helping people achieve their health and fitness goals is what we live for at Fast Action Training.

Dedicated to your success,

John Heringer

San Jose Personal Trainer – Member Kathryn Winn Update

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Hey there!  John here again and I’m back with a kickass Member Case study and update.  Kathryn Winn has been the 1st place female finisher in two of our 6 Week Body Transformation Challenges and just rocked runner up in our most recent one.  She is relentless in her pursuit of a better physique, better health, and being a better mom and wife to boot.  Witnessing her transformation over the last year has been incredible.  Like many of you, she suffered from a lack of motivation after gaining a lot of weight and needed help.

Since January of last year until now, Kathryn is about to achieve her 100lbs weight loss goal.  From over 254 pounds and now rockin the 150′s for life!!!

Check out her awesome B&A pics below and if you think she has done a pretty good job…go ahead and leave her a comment too. :-)

Are you ready to change your life like Kathryn did?  Her journey started with one of our 6 Week Body Transformation Challenges and she never looked back.

Reserve your spot to our 6 week Body Transformation Challenge right now! Sign ups expire as soon as we hit 50 participants!

Call us at (408) 371-1212 so we can help change your life too.

Dedicated to your success,

John Heringer

Kathryn Before CIMG3464

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San Jose Bootcamp – Member Case Study #7 Annika Liepelt

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Hey there!  John here and I’m proud to showcase one of our awesome member case studies with Annika Liepelt.  Before Fast Action Training, Annika struggled with her weight for years and now finally has the support and great workouts that she needs to attack her goals one pound at a time.  In fact, in our last 6 Week Body Transformation Challenge, Annika was able to lose over 26 pounds which puts her at over 50 lbs of weight loss thus far!

Check out Annika’s video and be sure to leave a comment for her below!

See you soon for another case study you won’t want to miss!

Dedicated to your success,

John Heringer

Some parting words of wisdom for 2012…

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What’s up my fellow fitness fanatics?!  John here and I’m pumped because I’ve got a sweet Monday Motivator for you and it’s the eve of 2013 which will bring entirely new b2013 here we come!eginnings for all of us and fun, new resolutions.  I know some of you get antsy when a New Year rolls around.  You think of being older, of past resolutions that you failed to achieve, of how busy you’ll be and a ton of other “headtrash” that will kill your momentum and positive growth.

That is exactly the opposite of what you should be thinking and doing and it is not what we preach at Fast Action Training.  In fact, I feel that we most closely align with the following quote by Johann Wolfgang von Goethe who said:

“Treat people as if they were what they ought to be, and you’ll help them become what they are capable of becoming.”

At F.A.T. we’re all about making in impact and changing the lives of as many people as possible and I truly think that it’s our attitude and actions that help our members create the positive change they are looking for.  The team and I all see the AMAZING potential in each and every person we touch….but do you see the potential in yourself?  Do you recognize the crazy amount of POWER that you have at your disposal to create the change you’re looking for?

The only roadblock to the success that just barely escapes you…is you.  Publiluis Syrus once said,

“Many receive advice, only the wise profit from it.”

I have written hundreds of blog posts and Monday Motivators to inspire, motivate and educate you on what it takes to achieve the physique, health and fitness that you desire.  Can you honestly say that you have implemented and utilized the teachings and advice?  That you have completed the action items present in some of the posts?  I know it can be tough to create this change and while some kick butt workouts are important, the most vital thing you need to change coming in to 2013 is….

Your mindset.

Resolutions Green Road Sign Over Dramatic Clouds and Sky.You need to develop iron-clad willpower to see you through to the completion of your goals and New Years Resolutions.  You need to maintain positivity in your life NO MATTER WHAT so you stay pumped up and focused on what you need to do to change your life.  My advice is to do the following:

STOP watching the news.  Stop reading the stories in the paper about death and destruction. Stop hanging out with negative people that bring you down.  Stop yourself when you think about failure and giving up.

START hanging out with positive people. Start reading your favorite positive quote aloud every day. Start repeating your positive affirmations on a daily basis or listen to them on a recorder in the car like I do.  Start by joining a gym or fitness studio with a positive environment, culture and members that will support you. Start reading uplifting and inspiring stories about the strength of the human spirit and the power of a positive mindset.

If you’re serious about changing your life and achieving your goals, you will do this without hesitation.

2013 brings exciting, new beginnings and twelve awesome months to make serious changes and dramatic impacts in your life.  It’s time to unleash your power and potential and make 2013 a phenomenal year to remember.

ACTION ITEM:

Share your New Year’s Resolutions below AND what you will do to maintain accountability so that you see them through to completion.

Get ready for a fun-filled and wild ride! Have a great New Year and I’ll see you in 2013! :-)

Dedicated to your success,

John Heringer

Open your parachute! (plus tips to cut your cravings)

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Hey there! John here and I’m back with a sweet Monday Motivator and kick butt blog post on cutting those cravings!  But first, how was your

Thanksgiving?  I hope you had a great time connecting with family and friends and giving thanks for things you are grateful for in your life.  I also hope you were able to make it to the SV Turkey Trot (I can’t get enough of our awesome pic!) or at least 1 workout over the weekend for some kick butt san jose bootcamp or personal training extra calorie burning. :-)

All right, time to rock that motivation for the week and get cracking on your health and fitness! And read this cover to cover so you can get some tips on cutting your cravings….with some special insight in to some of trainer John’s own vices and why this particular quote has some special meaning… :-)

Oh and I’d love to hear your comments at the end!

Thomas Dewar, creator of the Dewar’s scotch whiskey, once said

“Minds are like parachutes.  They only function when they are open.”

So are you approaching your fitness goals with your mind open or your mind closed?  Are you looking at situations and challenges you’re having by seeking a solution or are you just sticking with the status quo and not making any progress?  This can be a tough process but difficult changes are usually the ones that lead to the best results both for your physique and your health and wellness.

Why does this hit home for me you might ask?  Well, two particular vices I have are with drinking diet soda and a satisfactory adult beverage in the evenings. :-)   Scotch actually (but JWB, not Dewars).  I found myself consuming way to many diet sodas and sometimes having 1 or two cocktails at night (scotch or wine).  GASP you say!  All I can tell you is that your trainers are human and as we guide you through the process of rocking a great body and staying healthy we can struggle just like you.

The fact is that you have to be open to change.  You have to recognize that most of the negative things that you do to your body – consuming too much food, alcohol, diet drinks, not enough exercise, etc – are just habits.  And like anything else, bad habits can be changed and good habits created.

I started with a detox for a few days.  Yes, difficult but many of you have done it.  Then comes the time where you make choices.  Choose to continue down the path of taking care of your self or revert back to old habits.

The key lies in re-working your “habit loop.”

Example #1:

I like the burning sensation of carbonation and taste of diet soda (yes I know I’m weird).

Trigger = bored or feeling deprived.

Routine = drink a diet soda

Rewards = how I feel and the “ahh” after the first sip.

Solution = Disrupt the loop.

Now I go for a pelegrino or any sparkling water.  Same trigger and reward possibly but DIFFERENT routine and much better outcome for my body.  And IF I choose to have a diet soda from time to time, I am in control and I make a conscious choice.

Example #2:

I feel I deserve a scotch after a long, hard day of work.

Trigger = Getting home and feeling tired, stress, etc.

Routine = Glass of wine or scotch

Reward = the “ahh” feeling again and euphoria that this is somehow making me feel better.

Solution = Disrupt the loop

I make a wicked tea with the Good Earth Sweet & Spicy (no sugar and tastes like a hot tamale…love it!)  Same reward and if need be I grab another pelegrino.  Now adult beverages are saved or occasional date nights and/or weekends only.

The fact of the matter is that all you have to do is CHANGE YOUR ROUTINES!  As long as you get some type of “reward” in the end to satisfy your brain and possible craving, you will succeed.  The same holds true for sweets vs. fruits, bad food choices, lack of exercise, etc.  It will take some true thought on your end to determine what is really the trigger and possible new routines but in the end, YOU CAN DO IT! (for more on new habits, check out an awesome book by Charles Duhigg, “The Power of Habit.”)

Want a few more reasons on why you want to reduce your alcohol consumption? Click here to check out a blog post I did awhile back and check out the calories involved as well as how alcohol breaks down in your body and can be so detrimental to fat loss.

Your Mission, Should You Choose To Accept It

1) Identify just one or two habits that are negatively affecting your health and fitness goals.

2) Write down what triggers these bad habits, the routines therein and the rewards you receive.

3) Brainstorm ways you can “disrupt” the habit loop, create healthier habits and get your health and wellness back on track.

4) Stay dialed in to these changes for a minimum of 21 days.

5) Rinse and repeat.

Let me hear your comments below and perhaps what habits are on the chopping block for you!

Till next time, have a terrific start to your week!

Dedicated to your success,

John Heringer

Who else loves a good rub?!

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What’s up my fellow fitness fanatics?!  John here and I’m back with another kick butt blog post.  And yes, while I do love me a great massage, this post is specifically about some awesome “Spice Rubs” and I’m going to help you switch up that cooking routine.  Cooking is a toughie for a lot of people and can be one of the main hindrances in truly maintaining the health and physique that you desire.  Especially when it comes to grilling up another chicken breast or preparing a lean piece of pork or fish, we sometimes get in the same cooking ruts.  If this happens too often, you get bored and that can sometimes lead you down the path of bad choices.

In the effort to get rid of some mundane recipes or perhaps the calorie-laden sauces that sometimes permeate our dinner dishes, I’m about to introduce you to some quality “spice rubs” that will give you the flavor you need without the fear of putting on pounds.  That’s because spices can give you some phenomenal flavor without adding extra calories, sodium or excess fat!  The best part is that you can whip these rubs up in advance and then store them in air-tight containers!  Rub in the mix and then grill, roast or sear your meat or fish. Voila!

Chipotle Rub: Smoky and Spicy

Great for fish, chicken and pork; yields about ½ cup

¼ cup chipotle chili powder

2 tbs ancho chili powder

2 tsp ground cumin

1 tbs plus 1 tsp dried oregano

Coffee Rub: Earthy

Great for beef and pork; yields about 1/3 cup

3 tbs instant espresso powder

1 tbs Spanish paprika

1 tsp ground black pepper

1 tsp garlic powder

1 tsp ground cumin

How to apply a Dry Rub:

Place all rub ingredients in a bowl and stir into the spices are combined well.  Sprinkle a couple tablespoons of the rub onto the cutting board and press your meat or fish over it.  Lift the protein and press down on areas that need the rub adhered to it.  Add more rub if necessary.  Turn protein over and coat opposite side.  When done you should not be able to see any meat through the spice rub.

Source: Oct. 2012 IDEA Fitness Journal. Original recipes by Lourdes Castro, MS, RD.

That’s all there is to it ladies and gents!  Now you are in the driver’s seat when you’re preparing some lean meats or fish for dinner and you don’t want to add calories or fat.  This will make it that much easier to obtain or maintain your physique and healthy lifestyle.  Good luck!

Till next time!  Be sure to leave a comment if you enjoyed the post! Or perhaps you can share another rub that you like to use?!

Dedicated to your success,

John Heringer

Your Holiday Shopping Food Survival Kit (print this out!)

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Your Holiday Shopping Food Survival Kit (print this out!)

What’s up guys?! John here and I’m back with another kick butt blog post to help you rock that holiday shopping AND keep your waistline in check!  This is a must read from cover to cover and I’d love to hear your comments at the end!

At our fitness studio, Fast Action Training, I know a lot of our San Jose Bootcamp and Personal Training clients struggle during this time of year and I’m sure if you’re reading this post you might be in the same boat.  Heck, I know that I too suffer from moments of weakness when I’m doing my shopping.

Well, it just so happens that I recently visited the big (and pretty freaking awesome) Westfield Valley Fair in Santa Clara the other day and I happened to walk by the food court.  I was not hungry at the time but I just stood and watched everyone coming and going, ordering who knows what and devouring their food.  Problem is, they either don’t know or don’t care how many calories are in some of those items.

As with all restaurants there are good choices and not so good choices you can make while purchasing all of those holiday gifts at Westfield Valley Fair.  And when you’re on the run, shopping bags all over your arms, late for an appointment, and you’re starving….sometimes you might not make the best choices.

To help you out I decided to go to each restaurant, analyze their menus on the fly and give you a breakdown on what you could order when the time comes (as I’m sure it will.)  Print this Holiday Shopping Food Survival Kit out for yourself, your friends and anyone else.  Heck, post it at work or even keep a spare copy in the glove box of your car!  If you keep your calories in check this holiday season, you will thank me when the scale smiles at you in January. :-)   Enjoy!

Fast Action Training’s Holiday Shopping Food Survival Kit

Rubio’s

Taco and Salad Meal – 360-600 calories. Careful of the dressing, perhaps on the side.

Fish Taco – Grilled or Blackened – 250 calories per taco

Street Tacos – Small portions! Yay! 100 calories/taco

McDonalds - not my first choice for you. :-)

Grilled Chicken Salad – 250 calories. Careful of the dressing, perhaps on the side.

Classic Grilled Chicken Sandwich – 350 calories.

Sorry, no fries. If it is a small “cheat day” or “cheat meal” for you then consider sharing a Small order of fries with a friend.

Hot Dog on a Stick

Hot Dog on a Stick – 250 calories

Veggie Dog on a Stick – 220 calories

Not a bad choice for a cheat meal, just might not be that filling.

Panda Express

ALWAYS order a Veggie Side – 70 calories

ONLY 2 entrees and choose from:

Black Pepper Chicken – 200 calories

Peppercorn Shrimp – 170 calories

Broccoli Beef – 120 calories

Sorry, no chow mein and fried rice.  Just empty carbs with TONS of calories.

Great Khans

One of my personal favorites and for you Paleo Peeps or low carb lovers, a great option.

Toss in some chicken, (minimal beef), and LOAD up on all of the veggies!  Avoid the calorie-laden noodles at the end and help yourself to SOME seasoning sauces. Just be careful on the OIL!

Depending on the size of your bowl, calories will most likely vary from 350-550.

Thai Kitchen

Similar to Panda Express with different menu items a la Thai Flavor.

ALWAYS order the mixed Veggie Side – 50 calories

Any 1 Entrée you like – ~300 calories

Toss in 1 spring roll if desired – 80 calories

Sorry, no serving of those Pad Thai noodles or other starchy carbs.  They are packed with calories and will tip the scale…not in your favor.

Subway

Some great options for keeping calories under control…as long as you don’t get the chips and cookies. :-)

All  6″ options are great for keeping calories under control and I would recommend some healthy options

like turkey, chicken or tuna or perhaps even a veggie.  And instead of lettuce, opt for some spinach leaves!

Boudin

Sandwiches and salads always seem so harmless until you really look at the calories that lie therein.

Be aware that adding just 1 oz. of dressing to any salad adds an additional 120-150 calories! Just like that!

The Turkey Cranberry sandwich or Chicken pesto sandwich (by themselves) – 400-500 calories.

You can also opt for a smaller sandwich (½ sandwich) and a ½ salad.  Same sandwiches above are recommended and with the salad dressing, you will still come out to about 400-500 calories.

One drawback of any restaurant is that the foods prepared are usually high in sodium.  If you suffer from high blood pressure you may want to just pack a few snacks with you or eat a healthy meal BEFORE you go shopping.  (NOTE: I couldn’t get any information on Tofu House, Sarku Japan or Sbarro’s so choose wisely.)

There you have it!  Your Holiday Shopping Food Survival Kit!  I know this is a lot of information but I’m serious when I say that you need to print this out and put it in your car or your purse.  When you’re hungry and stressed your brain will not make rational decisions.  However, when you pull this out of your purse and take the time to consult which “good choice” you will make while rocking your shopping at Westfield Valley Fair, you will put yourself back in control.  Plus, you’ll feel good about your decision since you know it will help keep your weight under control during one of the toughest time of the year.

Want some extra credit?  Make it a goal to do 2-3 full laps around Westfield Valley Fair to burn some extra calories. :-)   And if you really want to kick things into high gear and take control of your fitness, health and physique you desire then give us a call at Fast Action Training, (408) 371-1212.  We’re always amped up to help people realize their potential and achieve their goals.

Till next time my fitness friends!  Be sure to leave a comment below if you enjoyed the post!

Dedicated to your success,

John Heringer

What’s in your overalls?

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What’s up my fellow fitness friends! John here and I’m back with another kick butt Monday Motivator to get you primed and ready to attack your

health and fitness goals.  I’ve got an awesome quote by my main man, Mr. Thomas Edison who said this:

“Opportunity is missed by most people because it is dressed in overalls and looks like work.”

So I ask you, “what’s in your overalls?”

Do you miss opportunities because you’re not willing to do the work?  Are you a pessimist and looking at all the difficulties and challenges rather than the optimist that sees the light at the end of the tunnel?

This may seem obvious but too many of us create our own roadblocks.  You can either choose to prevent yourself from achieving your health and fitness goals or you can search for opportunity in EVERYTHING that life throws at you…no matter how difficult that may be.  When you start seeking solutions rather than focusing on the problem and look for opportunities in life, a whole world of possibilities opens up in front of you.

You have to have the wherewithal to STOP.

Action Item for the Week:

When faced with challenges or temptations in respect to your health and fitness….eating out at a restaurant, debating whether or not to workout, watching your calorie intake, holding yourself more accountable, etc. You need to STOP and follow these rules.

S eek the opportunity

T rash the negative thoughts

O pen yourself to solutions

P rogress towards positive outcomes

If you can do that with everything you encounter, you will never miss opportunities.  In fact, you will begin to CREATE positive opportunities and outcomes in everything you do….just remember to STOP. :-)

Until next time, have a terrific week!  I’d love to hear your comments below!

Dedicated to your success,

John Heringer

 

San Jose Personal Trainer says, “Stop Creating Obstacles!”

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What’s happenin’ everybody?!  Are you ready to get your head back in the game and finish off your summer months strong?  It’s crazy how summer and vacations and BBQ’s can completely throw people off of their routines and all of their fitness and fat loss progress comes to a crashing halt or even starts to regress!

This blog post and Monday Motivator is here to help attack that issue and make all of you “Solution Finders” instead of basking in and complaining about the “Problems.”  So read up and then comment below on what one or two of YOUR solutions are with some issues you’re having currently.  Chances are that when everyone shares some insight, there is going to be a lot of solutions available that you can try and implement into your life!

Ok so without further ado, here’s a great quote by Mr. Henry Ford that made me think about all of this.  Henry said this:

“Obstacles are those frightful things you see when you take your eyes off your goals.”

You simply cannot give yourself the opportunity to take your eye off the prize.  When you do this, you allow (yes allow) all of the excuses, procrastinations and who knows what else to come into the picture and detract you from achieving what you can and should achieve.

I know it can be tough, but as a longtime personal trainer in San Jose I’ve realized that, in order to achieve your goals, you need to be a Solution Finder.

Some examples:

Problem: You try desperately to get into bootcamp consistently and it isn’t working.

Solution: How well are you planning out your week?  Are you looking at your schedule on Sat. or Sun and actually “blocking” time out for your workouts?  This is essential….as is communication with your loved ones if you need to coordinate the kids’ schedules.  This also must be done, week in and week out to be effective in the long haul.  Summer doesn’t mean you get to stop doing this even if things get a bit crazier.

Problem: You’re trying to get to your local gym to rock some more cardio but it’s not happening.

Solution: Be spontaneous.  Sure, access to a treadmill or bike or elliptical is nice but your body is your own vehicle so use it!  Go walking, hiking or running and don’t give yourself a chance to think twice, just do it!  Even if it means 3, 10 minute walks…at the end of the day that is still 30 minutes of exercise that you would not have done otherwise.

Problem: You’re eating too much and too many bad things.

Solution: Toss out the bad stuff that is still in the pantry, enlist the help of family and friends to cook healthier meals, eat out less often, etc.  And don’t go grocery shopping on an empty stomach!

That’s enough for now, but my point is that each day you are encountered with several obstacles and problems that can lead you away from your fitness goal.

The question is: can you focus on the solution?

I know you can and if you do, get ready to reap substantial reward!  So share your SOLUTIONS below and let’s all be successful together!

Have a terrific start to your week!

Dedicated to your success,

John Heringer and the F.A.T. Team

 

One of Trainer John’s Greatest Pleasures in Life

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What’s happenin everybody! John Heringer here comin’ at ya with another Monday Motivator that I’m super psyched about.  I’m about to give you a little insight as to how I operate (although some of you could have probably guessed it) and what one of my greatest pleasures is in life.

British businessman, essayist, and journalist Walter Bagehot once said:

“The great pleasure in life is doing what people say you cannot do.”

-          Walter Bagehot

STOP. Re-read that quote one more time and a lot slower.  Let it sink in.  Now some of you may not be very competitive and that’s ok, but you should never let others dictate your limits to you.

I can tell you that Walter and I have a lot in common because this is one of my greatest pleasures as well.  The thing you have to remember is that it should always be for the greater good and you should get something positive out of it.  I’m not recommending that if someone tells you that you cannot go 120 MPH in your car that you should….or if they say there is no way you can eat 30 pieces of pizza that you need to prove them wrong. :-)

In fact, I think these are best when directed towards health and fitness goals and challenging yourself in new and creative ways makes it fun and pushes you to your limit as a human being.  Fellow San Jose bootcamp and Fast Action Training member Rob Freer recently decided to go Vegan for at least one month.  He’s already surpassed that goal and says he feels so good that he may continue!

The beautiful thing about Walter’s quote is that you can fuel your level of commitment and desire to change through the challenge of others….or even challenge yourself as Rob did.  The point is that you should never have your limits so well defined because YOU are, in fact, more capable than you give yourself credit.

Trust me when I say that it’s not always your body that is giving up during workouts but your mind instead.  And while it may be your hand reaching for that slice of chocolate cake, it’s really your brain operating those controls behind the scene as your willpower diminishes.

YOUR CHALLENGE FOR THIS WEEK:

1) Find someone to give you an easy challenge for the week (or give one to yourself) and follow through to completion and sucess.  For all of our F.A.T. members, once achieved, POST ON THE “BRAG BOARD.” ;-)

2) Now get another challenge you can delve into and don’t limit yourself on what it is about.  It could be a 5K, 10K, coming to our fitness bootcamp in San Jose 5x in a row, cooking foods in advance for a week, planning and shopping ahead of time for your meals, making it through a whole workout without stopping once, using heavier weights etc. etc.

Be creative, have fun, jump outside of your comfort zones because it’s the only way you will truly grow and it will become a path to your fitness success and enjoyment forever.  Plus, when you call your friends to tell them all that you have done and achieved, they will be shocked….just like this guy. :-)

Now post below what your challenge is and then go rock your week!

Till next time my fitness friends.

Dedicated to your success,

John Heringer

San Jose Bootcamp – 4 Tips to Stay Fit on the Go!

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Hey there fitness fanatics!  Hope you are having a kickass day and wreaking havoc on those fitness goals.  The last few weeks have been absolutely crazy for me with work and personal items and things to attend to.  On the work end we’ve just launched a sweet, new feedback tool to ensure we are staying on top of our game in delivering the best possible fitness experience possible for all of you…so be honest and make sure you don’t delete the email. :-)   On the personal side, the wedding plans continue, bachelor parties ensue and more weddings for more friends….crazy.  However, this is a topic that comes up very frequently at Fast Action Training because many people go on short trips, vacations, business trips, weddings, etc.

Is that an excuse to not workout and not stay on track with the achievement (and ultimately maintenance) of your fitness goals?  Negative ghostrider, the pattern is full.  While it can be tough to keep up with your fitness goals while away for travel or vacation, giving up is not an option.  So without further ado, here’s a short clip from fellow San Jose bootcamp instructor Kevin Rawson on 4 quick tips to stay fit on the go!  Then check below for my final thoughts and some extra tips to boot. Enjoy and be sure to LEAVE a comment below!

 

Ahhh, selfless promoting, I love it. :-)   Oh and for those of you that don’t know, Mr. Rawson and his lovely wife Amy are having their 1st born in late August so be sure to wish him congrats! (and if you have been wanting to get a little something for the baby, I put up the registry info on our FB Fan Page! :-)   On a serious note though, our DVD is no joke and is a perfect butt kicking that might be needed on some of those short trips.  To echo what Kevin discussed, the previous 3 are extremely important and you need to do a little planning to make sure they happen.  A quick recap:

1) A little research into what hotel you are staying at to ensure there is a gym or one nearby is huge.  This type of planning will help you stay on point with your workouts and not really give you an excuse to miss when the gym is right downstairs.  Don’t go crazy, just make time for 30-45 minutes of some good high intensity or even a weights/cardio combo like we do at bootcamp.

2) Getting that kitchenette is also crucial.  I recall a business trip I took to Minnesota awhile back and I was actually able to cook some food, make some sandwiches and I already had some bars with me.  Needless to say, I saved a lot of money and kept my waistline in check.  You can do the same and can at least plan with some fruits/bars/trail mix.

3) Bodyweight exercises are awesome and the best part is that you can use your hotel room so your commute is literally the 5 seconds it takes to get out of bed.  I recommend setting 3 different alarms so you actually get your butt physically out of bed to start that morning workout. Yep, I’m talking to you!

A couple others…

4) Find a buddy to workout with: If you’re on a trip with a spouse or business partner, team up for more accountability.

5) Plan your meals: If you cannot cook or bring foods of your own then plan your calories accordingly.  Be smart and make good choices….especially if you will be going out at night for dinner, drinks, etc.

The moral of the story is that it really isn’t as hard as you think to keep things in check when you plan, prepare and implement by taking action! Will you need to develop a good sense of awareness of foods, portions, calories, and planning your exercise? Absolutely, but it shouldn’t give you a complex.  Rather, it should make you feel empowered that you have complete control over your health, fitness and physique.

Keep control over the summer and keep rockin!

Till next time!

Dedicated to your success,

John Heringer

A special Monday Motivator as Fast Action Training Turns 2

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Hey there! John here and I’m back with another Monday Motivator and a very special one to me personally.  This past Saturday was a big event for Fast Action Training…. our 2 Year Anniversary Party at Kirk Park in San Jose.  Preparing for this event was a lot more than I had anticipated and as the number of awesome members we have has grown, I was both anxious and excited for the big event.

We had phenomenal food from Tacos al Compa, Margs, brews, sodas, waters, ballons, a raffle, awards, piñatas (note to self: different games next year after piñata debacle) and an awesome group picture of everyone sporting their F.A.T. T-shirts and tanks!  Giving away our awards was an especially personal moment for me…Terri Vellios for being our “Biggest F.A.T. Fan” and Scott Flegel for “Member of the Year.”  You guys rock and thanks for being there for F.A.T. and for me.

Terri V! Our Biggest F.A.T. Fan!

 

Scott F. Our 2012 Member of the Year!

 

 

 

 

 

 

 

Your F.A.T. San Jose bootcamp instructors, Keith, Kevin and Nadia were present as well and celebrating with all of you….instead of making you do burpees :-) . This is one of the best teams I have had the privilege of working with.  They have allowed me to fulfill our company mission and core values on a daily basis and I know will continue to do so into the future.

So as many of you know when I spoke at last year’s Anniversary Party I couldn’t get through 5 words without getting choked up.  Well apparently I saved all that for Sunday as I reflect about yesterday’s event and all the past events that have led up to this point.  So yes, tears have been shed on this Monday Motivator as I came across a great quote by Miss Oprah Winfrey who said this:

“There is nothing that can equal the feeling of contentment that comes from being the person you are meant to be.”

Although F.A.T. has been rocking since inception, it has been a long and difficult journey for me to reach this point.  In college I had planned on becoming a lawyer, taking the LSAT, applying to schools and deciding at the last minute that fitness was my calling.  After years of blood, sweat and tears with a local health club and operating one in San Mateo some unfortunate changes occurred which forced me to resign as I did not see a future with that company.

Then began the 2 months of unemployment in 2009 where I had feelings of self-doubt, uncertainty, and anger.  I had countless interviews for jobs I had no passion for and could not envision myself doing long term.  I was lost, hurt, confused and didn’t know what the hell to do.

Ultimately, after a lot of soul-searching I still knew that deep down, fitness was my true passion and calling.  Fast forward to present day and I can honestly say that Oprah’s quote rings true more than anything else.

The feeling of joy that I get from looking at each and every one of you and being able to witness the various fitness and health obstacles that you have overcome and achieved is one of the most rewarding feelings in the world.

All of you made it possible for this dream to come true and I will never forget that.

So my challenge to you for the week is to think about the person, parent and employee you want to be.  Are you living up to your expectations?  Are you setting a good example for your family in regards to health and fitness?  Are you taking care of you?

Have a terrific start to your week everyone.  It has been and will continue to be a pleasure to serve you all and accompany and coach you on your health and fitness journey.

Dedicated to your success,

John Heringer

Special thanks to my honey Sara for all of her help with the event!

Thanks to our awesome office manager and good luck with Med School!

Special Thanks to Mama Heringer for all of her support and awesome pics!

San Jose Bootcamp Raises over $15,000 for Pushups for Charity

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That’s right, our San Jose bootcamp and personal training studio has raised over $15,000 and counting for our Pushups for Charity Challenge benefiting the Boot Campaign and all the troops that need our support.  When we started and I placed our goal at 10K I thought I might have been a little overzealous but little did I know that our participants, members and their friends and families are absolutely unbelievable and we have crushed our goal by over 50%! (by the way, it’s not too late to sneak in a tax deductible donation! Click here to donate! :-)

This event was held on Saturday, May 19th (also Armed Services Day) and was a fun filled day.  We had some sweet tunes and MC action from local DJ Jeff Werner. We had food and drinks for everyone that attended including great coffee courtesy of Peets and our awesome members Tracy and Lucinda of @CosmicCoffee. Great pics taken by none other than Mama Heringer. All of our awesome participants and supporters including Team AVAC showing their support.  And of course a kickass raffle with cool items raffled off and all proceeds going to our cause.

Oh and did I mention that we racked up over 2,146 pushups completed!!! So cool!

And this event really meant a lot to me personally because at Fast Action Training, our core values are the following:

1) Fanatical about delivering the best fitness experience possible

2) Always positive, motivating and energetic

3) Making an impact in the world

4) Personal responsibility, accountability and continuous development

5) Creating relationships and having fun

I truly feel that we fulfill these values on a daily basis at our bootcamps in San Jose and most notably I feel that we truly honored #3 with our Pushups for Charity event.  The $15,000 + funds that we raised will have a HUGE impact on the lives of troops that need our help.  Whether they need support services to reacclimate to life at home, prosthetics, or just help with hospital and other bills, our community made an impact.  And that’s what it’s all about.  Giving back, helping those in need and making an impact.

Special thanks to all of our participants that helped raise funds: Team AVAC featuring: Deb Buglewicz, Sue Davis, Holly Baker, Patrick Stanton and Bob Conroy (on the left is Holly and her son “motivating” her to do more pushups. :-)

Our awesome F.A.T. member participants: Dan Belveal, Scott Flegel, Elizabeth Gray, Christine Ogi, Mark Mateus, Leslie Robbins, Terri Vellios, Theresa Nunez, Eric Opp, Mark Bernal, Ben Jones, Julie Miller, Nina Lindsey and Kathyrn Winn (down almost 50lbs btw!!).

…and of course, my lovely fiance Miss Sara Stern who not only rocked some crazy pushups but also helped organize our waves, layout, prepared the food…you name it, love you honey.

And what would event like this be without an amazing team…HUGE thanks to Keith Lucitt, Kevin Rawson, Nadia Santiago, Diana Heringer and Kayla Masini for their help in raising funds, rocking pushups and helping us pull off an incredible event.  I’m so proud and honored to have you as part of the Fast Action Training Team.

For a sneak peek of the action that you either witnessed or missed out on, check out the video below (one of many that were taken that day) of my fiance and I going head to head. ok ok, so my form could have been a little better. :-)

And if you want to see even more, great pictures of the event, click the LIKE button to the right and check them out on our Facebook Fan Page or just click here.

I hope you’ll be able to join us next year and be sure to give a shout out to all of our awesome participants by leaving a comment below!

Till next time, keep rockin your workouts! :-)

Dedicated to your success,

John Heringer

What I PUSH for

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Hey there!  John here and I’m back with a post that means a lot to me so I want you to read it cover to cover.  As many of you know, I’ll be participating in our Pushups for Charity Challenge taking place this Saturday at our San Jose bootcamp and personal training studio, Fast Action Training.  Seeing what awesome support we’ve received from so many of you and other friends, family and sponsors, has been incredible.  The fact that we will be able to make such an impact and donate a considerable amount to The Boot Campaign and aid our armed services men and women that need our help is a great feeling.  Another little factoid about our PUC campaign is that our primary slogan is “What do you PUSH for?”

So the question is my faithful reader….what do YOU push for?

I’ve been thinking a lot about that and about what it means to me to be giving back to such a great non-profit like the Boot Campaign.  After you read this, I’d love for you to share a bit about what YOU push for in the comment section below.

I’ll tell you that I PUSH for a lot of things in my life.  I push for family.  I push for friends.  I push for our awesome clients at Fast Action Training.  I push to make a difference in the world and in people’s lives.  I push for fitness and health.  I push for love and respect.  I push for being in control of your own destiny and creating and living the life you want to live.

 

And none of this would be possible without the people that serve our country.  The people that put their lives on the line in the name of freedom.    The people that have given me the gift to live a wonderful life in a wonderful country where I feel safe.   The people that come home wounded both mentally and physically that believe in our country’s ideals.  The people that may never walk again, talk again, or might not even make it home.  These people that have the courage and bravery to allow me to continue to push for what I believe in.

And that’s what it is all about.  Paying respects to the people that fight for us and protect us is about continuing to PUSH for what we believe in.  This is how we show them that it’s all worth it and that we care.

 

If you’d like to help donate to our Pushups for Charity Challenge and benefit the Boot Campaign and all of the men and women that allow us something to PUSH for, you can go here:

www.crowdrise.com/fastactiontraining

Every little bit counts.  And if you’re around, come show your support by hanging out and having a good time (and maybe tossing in a few pushups :-) at our event this Saturday, May 19th from 9am-11am at our indoor bootcamp in San Jose.

So…..what do you PUSH for? Let me know in the comment section below and have a phenomenal rest of your week!

Dedicated to your success,

John Heringer

 

What I learned at the 2012 Wildflower Triathlon

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What’s happenin?!  John here and I’m back with a different kind of Monday Motivator this week.  This week I’m going to chat about what I learned at the 2012 Wildflower Triathlon and how the experience left me motivated, inspired and ready to attack even more new things in life.  First off, let me say that the Wildflower is quite an experience.  Camping out at Lake San Antonio all weekend, crazy heat followed by super cold temps in the evening…..but everyone having a blast the whole time.

Now unlike the majority of crazy kids over at Kain Performance who did the Long Course (1.2 mile swim, 56 mi bike and 13.1 mile run) I just did the Olympic distance tri…. 0.93 mile swim, 24.8 mile bike and 6.2 mile run…which was enough for me this time around. :-)   Thousands of people participated in the races this weekend and I saw everyone from 12 year olds to one gentlemen who I’m pretty sure was 79 years young.  Some people were in crazy shape, others in not so good shape but everyone was just out to finish and have a good time.

Ok so after a quick background, here are some of the things I learned at the 2012 Wildflower Triathlon…maybe you can relate to a few.

1) Camaraderie and support are “must haves” in sports and life

The genuine feeling of support and camaraderie was all over the Wildflower Tri.  People came to race, some just to support and EVERYONE would give you a big cheer or words of encouragement.  Absolutely awesome.  As a racer on Sunday, having hundreds of people yell my number or “Go Kain!” (as I was wearing their jersey) kept me motivated and kept me pushing at times when I might not have.  Do you have people supporting and cheering you on in your life?  To achieve your fitness goals and pretty much anything in life, this is a must have.  At our bootcamp in San Jose one of our chief aims is to motivate and encourage all of our members on a daily basis….but you need it outside of the workouts as well.  If there are any “debbie downers” in your life, get rid of them.

2) Challenges improve our mental toughness

Getting stronger and faster and more fit is great, but are you getting mentally tough too?  The athletes that performed the Long Course definitely had resiliency and mental toughness like no others.  I don’t care if some of these athletes have been training like rockstars and happen to be in incredible shape….the fact that they performed this triathlon and pushed themselves for 5-9 hours of activity is absolutely incredible.  Do you consider yourself mentally tough?  Can you push through when all you want to do is stop?  You don’t need to necessarily push the envelope every time you workout, but approaching that extreme level from time to time will not only make you incredibly fit, but it will increase your mental toughness.  It’s also important to note that your “push” might just be a 30 min jog or a bike ride or a 5K….but those challenges make you tougher.

3) Most of us have it pretty damn good

By far the most inspiring thing of the entire weekend was watching, cheering and applauding the Challenged Athletes that participated in the triathlon and relays.  Athletes that were missing an arm, or a leg, completed these races; not to mention one woman was actually blind and did the entire triathlon with her mother at her side….un-freaking-believable.  Chances are that most of you reading this right now have the complete use of everything on your body and are not missing any limbs.  Now perhaps triathlons are not “your thing” but isn’t it amazing that these Challenged Athletes participated?! Amazing that they had the mental fortitude to say “I don’t care if I’m missing an (arm or leg) I’m going to do this damn triathlon anyway!”  Food for thought for all of us that think we don’t have what it takes at sometimes.

4) Step out of the impossible and into the possible

Although there were many “racing” athletes out to break their personal records and push to the max, there were a lot of other athletes out to just finish.  People that may have never, ever thought they would ever complete a sprint, olympic or long course triathlon….and they did it.  Now maybe for you the start is a 3K or a 5K or a swim event, or just going on a bike ride.  The point is that you’ve got to STOP thinking about why you can’t do it!  Don’t create unnecessary roadblocks and obstacles that don’t even exist yet!  Focus on the solution and the attainment of your goals in bite-sized pieces.

And one thing remains for certain.  Step out of the “impossible” mindset and into the “possible.”

If you want to lose 30 pounds, do it.

Run a 5K, do it.

Finish a 10K, do it.

rock an Ironman….do it.

If you have a plan of action, train smart, and remember the 4 things above that I learned at the 2012 Wildflower Triathlon, anything is possible.

Action items! Your action item is one of the following:

#1: Stop procrastinating or excusing the lack of achievement of a particular goal (whether it be weight loss, starting an exercise program etc) and just do it.

or #2: Step outside your comfort zones and plan your next exercise related activity to challenge yourself physically and mentally.

Remember that we’re always here to help you out along the way so call us anytime (408) 371-1212.

Until next time, keep kickin ass and takin names! Oh and I’d love to hear your comments below by submitting a reply or using the Facebook plug-in. Thanks!

Dedicated to your success,

John Heringer

P.S. Special shout-outs to some awesome triathletes I had the pleasure to cheer on or share the battlefield with: Tim, Jody, Bastian, Jackson, Ryan, Reza, Lehon (sp), Dean, Ashley, Rob, Sid, Julia, Ashley F, and Danielle.  Apologies if I missed anyone and congrats to you all.

P.P.S. If you want to dabble in some triathlons I highly recommend Kain Performance to help you train specifically for all events.  Combine that with some great cross-training at our workouts and you’re set to jet.  And if you haven’t tried us out yet, click here for a trial workout.

P.P.P.S. Time to go take an ice bath for my hammies. :-)

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