Lowerbody toning

Lessons From Having Just Completed 10,000 Pullups

By | Challenge, In-home workouts, Lowerbody toning, Mindset, Strength, Uncategorized

A few months back I wrote in this newsletter and posted on Facebook that 100 days from now I will have completed 10,000 pullups, 100 each day for 100 days. I am proud to say I completed this with near perfection.  The only slip up was one day I forgot and went to bed with 20 to go.  Waking up the next morning I realized it and did those plus that days 100.  ->-> Click here to watch my pullup video on my personal Facebook page <-<-

This in many ways was one of my toughest challenges I have ever put my body through.  It was so tough because of the grind of 100 consecutive days.  It didn’t matter if I was traveling, working 18 hours, had a nagging injury, or so on, I had to get it done. No excuses, I did it. Why… Because I try my best to live up to my word and my commitment, both to myself and to you.  I publicly put it out there to the world, which in turn gave me extra support and accountability.

On day 94, it was 9:30 at night and I was completely exhausted.  I hadn’t done any pullups and had no desire to do so.  Instead, I decided to take a 2 hour nap on the couch and wake up at 11:30 pm and do my 100.

I have had many trainers, clients and friends ask me how it was.  I will give you a few pros and cons.


  1. My lats (major pullup muscles) became severely overtrained starting around day 25 and never really recovered.  It became nearly impossible for me to raise my arms completely up because it felt like they were going to rip from the bone.  The first 10 pullups each day made me want to cry it hurt so bad.  This is why we trainers say don’t lift similar muscle groups on consecutive days.
  2. The daily grind of the challenge decreased my desire to lift and workout the rest of my body with weights.  I am embarrassed to admit it, but I hardly lifted during the three months.  I have trained hard in stair training and biking though during this time.
  3. I lost the joy of pullups because it became a chore and a burden.


  1. When starting the challenge I could do 14 pullups in a row at 190 lbs and 6’5.  I can now do 29 straight pullups at the age of 32.  A couple years ago, I trained hard in pullups and did 21, so I am blowing those numbers out of the water.
  2. It forced me to be extremely disciplined each day regarding the pullups.  I would have to seek it out and be very intentional.  It became a non-negotiable in my life to go to bed having done 100 pushups.  It became part of who I am.
  3. My back, biceps and grip are extremely strong right now, and despite the fact that I didn’t lift much else my body looks very fit and strong.

This experience has given me confidence that I can set a seemingly overwhelming goal for myself and achieve it.

Now it is your turn…

What goal or challenge would you like to set for yourself? ->-> Reply and let me know by clicking here and commenting on the video on Facebook. <-<-

People are asking me if I will continue doing a 100 pullups per day.  Definitely not, but I also don’t want to stop the momentum I have gained.  One idea I have is committing another 100 days to 150 pullups/day 3X per week.  This would allow me to progress, but have those important days of rest.  Not sure if I am going to do this yet, I look forward to getting back into a more normal weight training routine again.

Thanks for all your support, I couldn’t have done this without you.  During the last month, I wouldn’t start my pullups until 9 pm, because I dreaded it, but with your help I didn’t give in.

Five amazing exercises to tone your butt

By | In-home workouts, Lifestyle, Lowerbody toning, Mindset, Strength, Uncategorized

My clients are always asking me how to lift and tone their glutes. So today I want to share my five favorite exercises to strengthen and tone your butt and hips.

As a bonus, when you work these large muscles, you will build lean muscle mass that will help you increase your metabolism, burn calories and lose weight.

If you want a done-for-you set of workouts that are designed to be incredibly efficient and effective—they take only 20 to 30 minutes—check out the FM4L 6 Week Challenge. These whole-body workouts may be short, but they are designed to build strength and put your body into fat-burning overdrive. Many women are saying that they have never felt better. Learn more here!

Stay tuned for what may be the most important of my four pillars of success.


Your Free Fat-Burning Recipes and Meal Plan!

By | Abdominal Training, Body Assessment, Core Training, Flexibly, Health, Lowerbody toning, Nutrition, Recipes, Strength, Uncategorized

I hope you enjoyed the crazy-effective but surprising way to help flatten your abs, which you can do any time, any place!

If you missed the video, click here to watch it now! Also, click here to download your free copy of our fat-burning menu and recipes. This simple menu is gluten-free and offers dairy-free options. It is based on nutritious, whole foods and does not require you to starve yourself or count calories! I guarantee that you will lose weight and feel better, even if you follow it for just one week.


I also want to share two more of my favorite workouts that target your butt and abs—two “problem” areas that most women want to tone >>> Click here for these unique exercises.

Doing targeted exercises like these is a great way to tone your muscles and burn fat. But they are only part of the solution to a fit, lean body. I believe there are four crucial (but simple!) pillars of success that are absolutely essential to have the body that you want, to be able to do the things you want to do, and to keep it that way for a lifetime.






5 Exercises You Can Do To Burn Fat This Summer

By | Abdominal Training, Body Assessment, Cardio Workouts, Core Training, In-home workouts, Lowerbody toning, Mindset, Moms, Mothers, Uncategorized

Finding fun and new exercises that will burn fat can be challenging. I want to take the guess work out of that for you by sharing a video that I filmed awhile back on CBS with Mary, one of my clients. Pay attention especially to the first exercise, I think it will make you laugh. These exercises can be done indoors or outside, so you can get out and enjoy the beautiful weather.

Since this aired on CBS, Mary has become a holistic nutritionist and has created insanely delicious, simple, and local menu plans for her clients, as well as mine. Mary has created dozens of recipes that are designed to coincide with the timing of all the great fresh produce coming out at our Madison area Farmer’s Markets. Along with shopping lists for the farmers market, she also provides grocery store lists in case you can’t always make it to the local farmers market.

This collection of recipes form a well-balanced, customized menu plan –just like the healthy, balanced eating plans I recommend in my book.

In Madison we have a huge 28 Day “Fresh Start” Summer Challenge that begins this Saturday, May 31st! Click here if you are local to Madison and want to join the challenge and receive her recipes as well as, unlimited workouts, prizes, daily challenges, accountability groups and so much more.

Is there a virtual option? I wasn’t planning on offering a virtual option, but I have been receiving emails and FB messages pleading for a virtual option, so I have come up with a virtual option to the “Fresh Start” Summer Challenge.

In this virtual option you will receive:

  • the “Fresh Start” Farmer’s Market eating plan
  • access to 8 online bodyweight workout videos from my trainers (same as previous challenges)
  • access to our daily challenge calendar and point system
  • private access to our Facebook group where you can share, ask questions and be encouraged during your challenge.
  •  support from an accountability partner
  • other fun bonuses!

This eating plan that Mary created would probably be over $100 if you had her personally create it for you! In this challenge you can get the eating plan plus all the workouts from my awesome trainers, along with the support of our community. This virtual program will be offered for a one-time payment of only $19.  Join the Virtual Fresh Start Here!

Most of these workouts are less then 10 minutes in length and we even have a yoga routine in there for you. You will receive points for doing things that support your healthy behavior, to increase the fun and competition factor.

Click here to get started right now 


You Are Never Too Old To Start Exercising

By | Body Assessment, Core Training, Health, Lowerbody toning, Mindset, Uncategorized

This video really inspired and reminded me that age is mostly just a number and that no matter your age you can improve and transform.  Sonny was in his mid 40’s before he ever picked up a weight and started working out.  Now it has become a core part of who he is and what he stands for.

I want you to think about your life.  What is something you can start doing that you might have thought you were too old to start.  Lets start redefining age and what it means to grow older.

Pinks Workout Routine (Grammys)

By | Abdominal Training, Cardio Workouts, Core Training, Fit Moms For Life DVD, In-home workouts, Lowerbody toning, Mindset, Transformations, Uncategorized

Pink 2Did you watch the Grammy awards last night? I only flipped by it to see Pink have an incredible performance (youtube it). Many of my clients went to see her recently in Milwaukee and confirmed what everyone saw last night. Pink’s body is insanely strong, toned, and athletic.

As someone who has trained thousands of moms, I am always curious to find out what others have done to bounce back after having a baby. So I did some research and here is what I found. I have good news and bad news for you.

Bad news…

Pink workouts 1.5 to 2 hours 6 days a week.

Good news…

Based on my experience she could still look and perform like that in half the time or less. In other words, I believe she is spending an extra 45 to 75 extra minutes per day that she could be doing something else. My guess is that because this is her life and career she doesn’t want to leave anything to chance, hence the extra time spent at the gym. Each day Pink breaks up her body parts for strength training. One day might be chest and triceps, then the next shoulders and back. This allows her to spend more time on each body part and also allows her to lift 5-6 days per week.

Pink also spends about an hour each day doing cardio. I would guess this cardio is reduced on days where she is performing since that is a tremendous amount of exercise in itself. It looks like she mixes her cardio up with steady state cardio and HIITs (speed intervals). Pink also puts a big focus on short core circuits to tighten her stomach muscles after her baby. Very similar to my Got Core DVDs. She supplements all of this with kickboxing and hot yoga.

Two hours per day just isn’t practical for most moms, considering time is their #1 reason why they don’t exercise. This is the reason why none of my workouts last more then 30 minutes. I believe 80-90% of the same results can be achieved in that amount of time than a 90-120 min session.

A couple days ago I announced that I just filmed 12 more workouts and that I am offering a huge discount on the original 12 DVDs I created a couple years ago to make room for the new ones. The new ones are only going to be made available for the alumni of our Fit Moms For Life 6 Week Challenge. The original DVDs sold for $39 each. I am going to discount these DVDs to just $25/DVD. The only “catch” is there is a 4 DVD minimum.

Each DVD contains:

  • 30 minute muscle toning strength training workout
  • 10 minute fat torching burst training workout
  • 12 minute tummy toning core workout
  • 5-7 minute stretching routine
  • 15 minute nutritional session
  • 10 minute interview with the mom who you have just worked out to

This deal will only last one week, so take advantage of this right now if you are looking to add some great workout DVDs to your collection. These DVDs progress from #1 up to #12. If you want to have one of the 100 sets that are available reply to this email and let me know if you want all 12 or which ones you need. If you order 6 or more I will cover the shipping for you.

If you have any questions feel free to email me at

Here is just one of the many 100’s who have seen life changing results from these DVDs.1 Pink

Whether you are looking to have a body like Pink, or just more energy and a clearer mind, I would love to help, so feel free to reach out.

If you like the idea of very short body part training workouts. I have created 12 workouts that are body part specific that last 8-15 minutes each which allows you to lift everyday. This program is called Bun Guns Back and Shoulders and you can click here to order it.

Next week I will sharing with you what Pink eats and talking much more in depth the following two weeks on nutrition.

It is OK To Be Scared…

By | Behavior Change, Cardio Workouts, Core Training, Fit Moms For Life Book, Lowerbody toning, MamaTone, Transformations, Uncategorized

DustinI can’t tell you how many times I hear, “Dustin, I really want to get in shape and feel better,  I’d like to join one of your programs but I am scared I will (fill in the blank).”  The most common answer is, I am scared I will fail or I will give up. Doing something different or uncomfortable is scary, stressful, and nerve-racking, but the alternative to that comfortable, boring, stagnant, isn’t pleasant either.

An example from my own life. I am scared…

If you have been reading my newsletters for the past few months you are aware that I have launched a brand new facility called the Fit Moms Transformation Center.  At the same time my team launched the FM4L 6 Week Challenge in 65 communities around North America.  I’ve been coordinating all this while still teaching 20 plus classes each week.  In one week alone I hired 8 new people.

I am scared…

-I am scared I can’t keep up the 16 plus hour work days that I am putting in.

-I am scared that I won’t be able to generate enough new clients to pay the very high rent at the beautiful space (for the past 7 years no fitness place has been able to pay their rent).

-I am scared that I have people joining my team/mission who are leaving cushy 6 figure careers to pursue a dream of longing to help as many moms be as healthy, connected, and happy as possible.

I am scared of failure…

Can you relate to this in any area of your life?  So what can you do, and what am I doing to get through this challenging time in my life? I first ask myself the question, “What is the worst thing that could happen?”  If you are scared to start a new eating and exercise program, the worst that might happen is that you fail again, your friends think you are crazy, your kids complain about the healthy food, or you waste a few dollars.  To me all these things aren’t too serious compared to the potential and highly probability towards the upside.

Second question I ask myself is “WHY” do I want to do this?

You need to have a HUGE why.  People who are close to me were shocked when I decided to open up such a large Transformation Center.  They knew this wasn’t my first desire, but I felt I owed it to all my long-time clients.  I wanted  to give them the space they deserved, and they had been requesting it for some time now.  I also felt I owed it to my community (Madison), which has been so good to me.  I wanted to offer a safe place for the family to come in such a way that I didn’t see being offered other places.Fit MOms

For the FM4L 6 Week Challenge and everything that entails my “why” is even more massive…  I know based off of research, personal conversations, and experience that we are “starving” for meaningful relationships in our lives.  Being unhealthy, overweight, low-energy sucks, but if you have great relationships it doesn’t suck nearly as bad.  Fit Moms For Life is all about creating nutrition and exercise programs that connect women to one another and help facilitate those relationships.

One other big question I ask myself is who can I talk to, work with, hire, or get mentored by who has done what I am looking to do?

This one is so huge…

I would rather take someone’s painful and expensive lessons and learn from them instead of having to go through them myself.  Each year I invest upwards of 50K in seeking mentors, coaches, seminars, books, etc.  I would rather live in my small one bedroom apartment at 30 years old and be able to invest in coaches rather than live in a 6,000 square foot home and not be able to continue to grow as a person through personal development.  My coaches and mentors have been where I have been earlier in their lives. They provide me the tools and confidence though advice and a systematic plan so I too can get to where I want to go.

Same thing goes with fitness.  Investing in a program that you know has a great track record and gives you an “UNFAIR ADVANTAGE” compared to anyone trying to do it on their own. This could mean joining a gym, investing in some DVDS, hiring a personal trainer, a nutritionists, or a wellness coach just to name a few. Seeking the advice of someone who lives it day to day, and has studied it will help you progress in making changes you want to make.

As I wrap this up, I want to remind you that feeling scared is OK.  We all experience it.  Asking yourself the questions above and then surrounding yourself with others who have been successful in the area that you want to improve upon will help you gain the confidence needed to be successful.  For me, I am confident that with a couple more months of super long hours at the Transformation Center membership will pick up.  I’m confident it will become a household name in Madison, and the go to place for moms and families looking to transform their lives to healthier, happier, and more connected.  I will continue to hire a team that believes in the same things and are all there to support that mission.Women

The Fit Moms For Life movement, which I believe is in the stage of being a spark, will be taking off life wild fire over the next 18 months as moms find out how much fun and incredible life can be when healthy, fit, and connected, and how much better of a mom they will be to their kids if they themselves feel successful, full of energy, and empowered.

If you want to start that journey with me (as opposed to other great programs out there) I have a couple programs starting up in Madison and also a national program.  I have a 28 Day Skinny Jeans Challenge starting Monday at my 5 fitness locations.  Three spots remain.  Click here to learn more about this, close to $3/day.

I am also launching FM4L Six Week Challenge groups on Tues/Thurs nights in Madison as well as anywhere around the world.  You can sign up by clicking here.  If you are in the Madison area, let me know if you want to come to the Tuesday or Thursday 7 PM session.  Here is a pic of all those that signed up a couple days ago at our 6 Week Challenge open.

5 Tips To Lose a Jean Size in 28 Days (aggressive fat loss)

By | Fit Moms For Life Book, Fit Moms For Life DVD, Lowerbody toning, Transformations, Uncategorized

muffintop700“I want to fit back into my skinny jeans,” is one of the most common things I hear said when someone comes to me for help. Another one is, “I want to have less of this hanging over,” as they grab their fat around their midsection which many refer as their “muffin top.”

In order to lose an entire jean size is just 28 days you will need to really do everything right. Here are 5 aggressive things you can do to drop a jean size.

#1 Make your only liquid you drink the entire time be water. Liquid calories generally get in the way of our fat loss goals… are their exceptions? Sure, but not for these 28 days.

#2 Know where you are starting. Measure your waist, hip, and thighs so you have your numbers and also do a few fitness tests before you get started.

#3 Go gluten and dairy free. Many people have food sensitivities to gluten and dairy, so lets just go off it for these 28 days and see if you feel any different, and then reintroduce them after.

#4 Consume a good amount of fat (30% or more) to regulate hormones, boost metabolism and make you feel full.  Coconut oil, real butter, EV olive oil, avocados, nuts, and seeds are all great sources of fat.

#5 Exercise 4-6 times per week doing a combination of intense weight training, burst training, and maybe even a day or two of longer distance cardio. We need to turn your body into a fat burning machine. Really focus on your leg exercises for weights, because they are your biggest muscle groups, burn the most calories, and are what you are trying to change to slip into your skinny jeans.

#6 (Bonus) Have at least 2-3 others who are checking up on you and supporting you and making sure you are following through on your 28 day commitment.

My trainers and I have created a 28 Day Intro “Skinny Jeans” program. This is designed for anyone who has never been part of our programs in the past or it has been a year or more since you have.  I tried something new out and was going to only offer this through Facebook ads. We have a limited number of spots that were available and all but 6 spots were taken just from the Facebook ads. So, I want to give you the opportunity to get one of the last ones.

What is included?

-Unlimited classes for 28 days (excludes M/W/F at 5:30 AM at the west side 202 South Gammon location)

-Signed copy of my book Fit Moms For Life: How to Have Energy To Outplay Your Kids

-An eating plan that we have used for a previous challenge that was the most popular and had incredible success.

-A session with me (group) to introduce you to the workouts, do some baseline testing, and meet other really cool people.

-Access to some online workouts that you can use when you travel or can’t make it to any of our 5 Transformation Center Locations.

-Unlimited support from our trainers during this 28 days.

Where are the 5 Locations and Class Times that I can Come to? >>>Click here to check out our entire schedule

When does it start?  It starts this coming Monday Oct 28th, and I will meet the group this Saturday at 8 AM at the main TC on the west side of Madison. If you want to come at 7:10 AM for a bootcamp workout before that on Saturday you can.

How do I sign up? >>>Click here to go to the page and enter your info, once you do, you will be given the chance to secure your spot immediately.

What is my investment? Your investment is only $25/week (regularly $219 for the 28 days)

>>>Click here to get one of the last spots

For all our awesome regular clients, we are cooking up an awesome and grand challenge that will start soon after Thanksgiving and run through the challenging holidays so be on the lookout for that!  If you have specific questions about this program we have phone support! You can call Paula at 608-692-0600 and she will help you decide if this is the program for you.


Fit Moms for Life 6 Week Challenge

By | Body Assessment, Cardio Workouts, Core Training, Fit Moms For Life Book, Fit Moms For Life DVD, Lowerbody toning, Uncategorized

A couple days ago blogged about the characteristics of a negative support network.  If you feel like you could relate to any part of that and want to change, I would like to try to come along side of you and encourage you. I have found that creating a health and wellness focused group of friends can go a long way into starting down that path of positive, abundant-minded friends ~ a positive support network.

Over the past nine months my incredible team and I have been working very hard behind the scenes taking a look back on the past decade of training clients and what has worked and what hasn’t.  We kept asking ourselves this question…

“How can we create a program that is so simple, affordable, and transformational, that it will spread like wild fire and build communities of like minded people in the process?”

Over the past year we believe we have found the answer. This summer was spent filming all brand new workouts, taking the best of the best from the past 10 years, and bringing in some of my top clients to film the workouts with us.  With the help of our incredible nutrition experts we combined cutting edge science, with simple and affordable meal plans that wouldn’t take hours to prepare and would SAVE you TIME and MONEY.  Then we took the most powerful techniques on mindset, goal setting, and time management and bundled it into a plan that only requires SMALL changes.

What we have is the Fit Moms For Life 6 Week Challenge!

Screen shot 2013-10-16 at 9.45.29 PM

It’s designed to be done in groups with other people, although you can do it by yourself and still get incredible results.

Click here if you want to see if there is a group near you formed. If not you can click here to start your own group.

In the first month of launching we have 65 groups started with hundreds of participants. We believe that this is the little pebble that is starting a massive movement towards community-based health and wellness programs. It starts in the home and begins by changing the relationships you have and the relationships you have towards food and exercise.

Screen shot 2013-10-16 at 9.16.51 PM

If you are living in the Madison, WI area, I am going to get into the action and lead a Fit Moms For Life 6 Week Challenge group myself. It will take place Tuesday nights at 7 pm at the Fit Moms Transformation Center (202 South Gammon) starting Oct 22nd. The first meeting will be our “House Party”, I will provide some food and everyone who is signed up AND anyone who is still thinking about joining is asked to attend. We will have some fun music, games, and watch a powerful 20 min video that explains a bit more about what you will experience over the next six weeks.  ->->Sign up while spots remain<-<-

Screen shot 2013-10-16 at 9.08.53 PM

Those who are still on the fence will then sign up and the following week will be starting week 1.   If you are local to Madison and would like me to add a second session at 7 pm on THURSDAYS reply to this email and let me know.  If we get 8 responses I will have a second group.

Screen shot 2013-10-16 at 9.08.24 PM

We have many also doing it remotely and joining us in our online community and that is great too. Many of them will become leaders once they see how much their body is transforming.

2***This picture is of one of the groups led by another leader Shelley after finishing up one of the fun group workouts together.

Bottom line is whatever type of exercise and eating plan you choose, I would encourage you to find a couple people to be your accountability partners and support team. Our culture as a whole is rooting for us to stay fat, sick, and unhealthy. We shouldn’t expect will power to be our only defense.

->-> Click here to start the FM4L Six Week Challenge <-<-

Reach out and get support and reach out and support others!

If you are confused about the program or just want to share a struggle or something great that has happened, email me, and I will personally read it and respond if necessary.


Healthy Mom, Healthy Family, Healthy Community!

By | Abdominal Training, Body Assessment, bootcamps, Cardio Workouts, In-home workouts, Kids Fitness, Lowerbody toning, MamaTone, Transformations, Uncategorized
Tranformation Center

We are so excited about our new “Transformation Center”. Our tagline: “Healthy Mom, Healthy Family, Healthy Community”.

We are also exited to be offering programs for moms, (of course) guys, kids, and many things for our community such as birthday parties, movie nights, date nights (parents leave kids at our place for a night of fun), and so on.

I would like to invite you to come visit sometime, no matter where you live in the world.  We had 70 energetic and awesome people to get things going.  I might write in more detail about the experience of opening up a place, but I can say that I have never worked longer hours, felt more stress, and doubted myself on occasion. But I am confident with the support of an incredible team and community this will be a great thing for our community.

To me this is another example that the greatest things in life require hard work, nights with very little sleep, and moments of stress that you aren’t sure you are capable of handling.

So, if you have a goal right now that you are going after very hard because you KNOW it is the right thing to do and you are experiencing the emotions above, I just want to let you know to keep believing and remembering that anything above “ordinary” requires extra-ordinary work. You must be willing to do things 99% of others aren’t willing to do.

One part of the transformation center I am extremely excited about is the weekend kids birthday parties. It will give families another option for a healthy and fit party, while giving the parents a well needed break from having to “plan” or “do” much of anything. Plus it allows me to hire another 5 people which makes me happy!  My BDS (Birthday Delight Specialists) have created a short survey about kids birthday parties and I would be grateful for any of your experiences and opinions.

Click here to share you opinions >>>

We are wanting to be the #1 party destination, because a birthday party is a great way to reach kids and show them a fun time while making it healthy focused, and it allows moms to experience what the Fit Moms Transformation Center is all about.

Please also check out our Universal Fit Moms for Life Six Week Challenge >>>

5 Killer Butt Exercises You Can Do

By | Fit Moms For Life DVD, Lowerbody toning, Uncategorized

My friend and one of California’s premier trainers Sam Bakhtiar asked me to share with his clients some of my favorite butt exercises.  Not only does a nice butt look good, it serves a very important purpose for everyday activities.

If you have enjoyed these workouts you will also enjoy our Fit Moms For Life monthly workout DVD system. You can learn more by visit and start your free trial today!

20 Minute Fat Burning Workout at Home or While Traveling

By | Behavior Change, Cardio Workouts, In-home workouts, Lowerbody toning, Uncategorized

While traveling in AZ, I wanted to get a quick workout in to counter act the 4 days of sitting through a conference.  My friend Maria Andros shows you the workout that we had just done.

Do each exercise for 10-12 reps and 2 sets of each, alternating between an upperbody and lowerbody exercise.

The exercises we did were:

-Push up rows

-Squat to shoulder press

-Lunge to bicep curl

-Bent Row

-Single leg deadlift

I hope you enjoyed this short but intense fat burning workout!