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.

And, 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 18^th 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

What are Whole Foods?

‘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 Seeds

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

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

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

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.

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.

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

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 fatigue
• 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 of ‘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

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

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.

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, change 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

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

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 Reverend 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:

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

Ok, so let’s get down to business.  First, I want to share with you our 1^st 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!

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 200^th day of the year (July 19^th).  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