burst training

Why running sucks… and causes you to gain fat

By | Behavior Change, Cardio Workouts, Health, Mindset, Nutrition, Six Week Challenge, Uncategorized

Have you ever gone to a “big box” healthclub or gym? They are filled with treadmills and cardio machines. And you see infomercials and ads for ellipticals and treadmills, to help you lose weight. You see skinny people running, and it seems like what you need to do to drop a few pounds.

But I have news for you.

Running, while not a bad thing, is not a good way to lose weight. In fact, if you run too much and don’t fuel your body properly, your body can go into a fat-storage, “starvation” mode that actually causes you to retain and even gain fat.

I can’t tell you how many frustrated clients come to Fit Moms For Life having tried the long bouts of cardio… There is a much more effective way to trick your body into getting and staying in a fat-burning mode, and it takes much less time than running!

Burst training is the key—very short, very high intensity intervals of any cardio exercise, followed by a short period of rest. In order to do this right, you should work as hard as you can at whatever you are doing (running, swimming, burpees, biking, etc) for an interval of 10-60 seconds, followed by a rest interval that is 1-4 times as long as your work interval. Repeat these intervals 6-8 times and, in less time than a 20 minute run, you will raise your metabolism and put your body into a fat burning mode for the following 48 hours.

If you are a runner, biker, etc, this kind of training will improve your long-distance speed and endurance. Burst training is very effective, but it is not even close to the most important strategy to get your body into a long-term fat-burning mode.

You will learn more about that soon…

We’ll share that in our upcoming LIVE webinar on July 24, telling you more about burst training and how it can fit into a highly effective workout plan that takes just 20-30 minutes, 3 days per week.

Join us on July 24 at 8pm Central to learn how to maximize your workouts in a minimum amount of time, and keep your body in fat-burning mode!

Sign up here—space is limited!

This Made Me Cry…

By | Fit Moms For Life Book, Fit Moms For Life DVD, Fit Moms for Life Six Week Challenge, Health, Nutrition, Transformation Center, Transformations, Uncategorized

1 UncleThis past Monday at 1 AM my brother’s wife’s water broke and I headed back for a day trip to MN to meet this new member of my family! I am a proud uncle of a beautiful niece! I am especially excited for my mom who has waited for 65 years, (at times impatiently), for her first grand baby. This new addition to our family added to an already amazing weekend! This past weekend made my top three list of most amazing experiences of my career…

For many months, the Fit Moms For Life team has been planning our first annual Fit Moms For Life world-wide Leaders Retreat and we held it right here in Madison, WI at the Transformation CenterOur Fit Moms For Life 6 week challenge program has 106 leaders around the world right now, and close to two dozen of them drove and flew long distances to be part of our three day retreat, (I wish you could have joined us).

Over the course of the weekend the leaders built deep connections with other women, experienced some awesome workouts, ate incredible food prepared by our team of chefs, learned how to prepare quick, healthy meals for their families, got pampered with massages and other little treats, and best of all, were able to experience a weekend with everyone on their side- cheering and supporting them along their journey of health and leadership.

  • No doubters…
  • No discouraging jabs…
  • No “you can’t do this” comments…

This supportive environment is the reason women came up to me at the end of the weekend with tears in their eyes, thanking me and the team – saying it was one of the greatest weekends of their lives. Next year, hopefully you can join us for this amazing experience!

I hope your life is filled with people who believe in you, encourage you to be your best, and are also trying to live their healthiest, happiest, and fittest lives. I would like to share with you my three big takeaways from this weekend and the various speakers I listened to, sessions I attended , and conversations I had with the incredible Fit Moms For Life leaders…

#1 Each of us are on our own journey. Someone who is fitter than you or runs faster than you is not better than you… they have just been on the journey longer than you have and are further along in the process. Be inspired by others’ successes, but don’t compare their journey to yours.

#2 Strive for progress, not perfection. About 30% of the women who attended the retreat had lost between 40-152 lbs from the Fit Moms For Life programs. A common theme among these women was consistency, but not perfection.

When they “fell off the wagon” they found they weren’t actually back to square one. They are different people than they were when they first hopped on the weight loss and healthy lifestyle wagon. The knowledge and new techniques they’ve learned while on their journey make it easier to get right back on that wagon again. Don’t get down on yourself if you haven’t been as consistent as you know you should be. Get back on track and realize you are better, stronger and more knowledgeable than you were a month ago or a year ago.

#3 You should never be the fittest in your workout or peer group. Surrounding yourself with some people who are significantly fitter than you can inspire you to see, understand and accomplish what is actually possible.

Many of these leaders have been the fittest in the FM4L groups they are leading, but when they experienced my workouts in person with some others who were fitter than they are, it showed these leaders there is much more progress that can be made in their levels of fitness. One moment that really inspired me involved a woman named Chanel. She is a mother of 4 and was about 260 lbs before starting the FM4L program. Since then, she has lost over 70 lbs and is planning on hitting triple digit weight loss by the end of the year! Chanel was one of the first women to the top of the massive hill that we run at a local park. To witness her transformation from very obese to one of the fitter leaders, was just amazing and the huge smile on her face at the top of the hill – priceless!

1 FMFL Retreat2

Fit Moms For Life is on a mission to create 14,000 local support groups around the world, one for every McDonalds in America. Help us make being healthy as convenient and affordable as fast food! We are looking for more leaders to join our incredible team (and you will get paid to lead a group)! If you want to facilitate a group in your community click here to learn more about creating a 6 week Fit Moms For Life challenge in your town. As a Fit Moms leader you will receive more direct access to myself and the FM4L team, lots of great resources on helping you and your group get stronger, leaner and healthier as well as access to our amazingly supportive community!

All the leaders who attended our retreat had one thing in common: they all lived full, busy lives but still found a couple hours each week to lead and workout with their FM4L groups. If leading a group is not for you but you are interested in joining the over 600 women who have been a part of the FM4L 6 week challenge click here to learn more and to join as a FM4L participant.

1 FMFL Retreat

Don’t think you need to have everything figured out or be in great shape to become a Fit Moms for Life leader. Our leaders come in all shapes and sizes and some are just starting their health and weight-loss journey. Becoming a leader is an exciting way to get and stay motivated to live your healthiest life! ->->Click here to get started today<-<-


30 Days (Plus) of Awesomeness

By | Behavior Change, Blog, bootcamps, Uncategorized

Posted by Roger, a contributor to this blog.

Me Post 30 Days of Awesomeness

Well, I’ve just completed Dustin’s “30 Days of Awesomeness” challenge and thought I would post my final journal entry here instead of just writing on the closed Facebook page.

I decided to participate in the challenge for a couple of reasons. One was to see what would happen if I started keeping a food journal again, as well as trying some of the recipes provided for those accepting the challenge. The second reason was to see what would happen if I tried to maybe step out of my comfort zone. Definitely not one of my strong points. Read More

Aerobics = Fat Storage

By | Cardio Workouts, Uncategorized

sprintingI harp on this topic a lot and I apologize if it gets old!  But this is one of my BIG points regarding exercise that I want to ingrain into your head about cardio.  You DON’T and SHOULDN’T do long distance cardio if your goal is fat loss.  If you want to run a marathon for the challenge, the endorphins and the goal, by all means do it!  I am also not saying that everyone who runs long distance is overweight, there are many thin runners as well.  As a society that doesn’t exercise enough I have a hard time telling people not to do standard cardio, don’t get me wrong any movement is better than NO movement!

marathoner_sprinter2But there are millions of people out there, pounding the pavement in misery because they have been led to believe that this is THE BEST way to lose fat.  Unfortunately the research and evidence that I have seen by countless clients is that they are actually running into more fat!  Even if long distance runners aren’t overweight, many (who don’t do some weight training and core training) are very frail and weak because the body eats the muscle away to use for energy.

I have talked a few times about a far more effective type of training that burns fat up to 9 times faster than the steady state cardio.  I attribute this type of training as one of the biggest factors in getting the results and reputation I have gotten the past couple years.  Keep in mind, most people coming to my Fit Fun Bootcamps and MamaTone are people who already exercise and are frustrated with their results or lack there of.  I also get a lot of clients who are just looking for something different that is fun and new!  Just think how much more challenging it is to get someone results who is already extremely active compared to someone who has been sedentary, but these are the results that we get!

A guy that I follow and have lots of respect for is Dr. Pompa out of Philadelphia.  He specializes in helping those who are weight loss resistant.  I have found that about 80% of those who come to see me who are overweight or obese, I am able to help.  Another 5% don’t listen to what I say, and the other 15% seem to be doing everything right and still not getting results.  It is very frustrating for me as well as the client.  These types of challenges keep me up at night.  Dr. Pompa has some interesting things that he does and he believes many of the problems are due to poor hormonal communication or too many toxins, both biotoxins and metallic toxins.  I encourage you to check his research out.

Anyways back to the topic.  In this 10 minute video Dr. Pompa explains very well the point I was just making about why you should do interval training over standard cardio.


Besides the great weight loss effects, this style of training will greatly improve your 5K run times.  I have never met a bootcamper who hasn’t shattered their records from months or years prior by adding this type of training.  It will blow you away!

Please leave a comment!  What are you feelings towards this?  Do you agree or disagree?  Do you have any questions?  Please comment below.

Interval Training: The 21st Century Fat Loss Solution

By | Blog, bootcamps, Cardio Workouts, Uncategorized

If you have been following me for any length of time or have trained with me, you know the first thing I do with a client who sees me for fat loss and has been a chronic long distance cardio person, is tell them to stop immediately!

For many looking to lose weight long slow intensity cardio just doesn’t seem to work.  I don’t have all the answers to why, but just look around at everyone in the gym who is on treadmills or ellipticals at a very slow speed.  Many are overweight, not all of course, but many.  I am not saying running an hour per day 5 days a week will turn you fat, but for many running an hour a day won’t cause much if any fat loss. Read More

How To Burn Fat 10X Faster Then Tradional Cardio: Part 2

By | Blog, Cardio Workouts, Uncategorized
There were so many questions and requests from the first article and video that I felt it necessary to do another post on the topic of burst training. In particular, some were wanting the workout on the video, in writing, as well as some more beginner types of workouts.
I don’t want people to get stuck on numbers so much as intensity… there are no right or wrong ways to do these. Here are some general guidelines. Starting out a 3:1 rest to work ratio is appropriate. As you get more fit, lower it to 1:1 work to rest ratio. It doesn’t matter what mode of exercise you use… you could lay on your back on the ground and kick and punch, like a kid having a temper tantrum. It doesn’t matter, as long as at the end of the given work interval, you are COMPLETELY exhausted. If you could have continued another 30 seconds at a given intensity, it was too easy.
Here is the approximate workout Abby did. It is quite advanced, but a great challenge for those in good shape!
1. 3-5 min warmup
2. 30 sec at 8 mph @ 10% incline
3. 30 sec rest
4. Continue that 30 on 30 off at that speed for 10 minutes.
5. 15 sec on at 12 mph @ 10% incline
6. 45 sec break
7. Repeat for 8 minutes
8. Cool down for 5 minutes
9. Stretch after
10. Pat yourself on the back for finishing an extremely intense workout
The next three burst training programs I found on www.menshealth.com. I like how it shows some variations that you can try.
Interval Variation I: Standard

The following is a typical interval workout. You alternate the same period of low intensity with the same period of higher intensity.

1. 3 – 5 minutes warmup (light jog, low intensity, gradually increasing at the end of the warmup period)

2. 1 minute moderate or high intensity followed by 1 minute low intensity (repeat 6 – 8 times)

3. 3 – 5 minutes cooldown (light jog, low intensity, gradually decreasing by the end of the cooldown period)

Interval Variation II: Pyramid

This pyramid structure allows you to start with short bursts of speed, and then you’ll peak at the longest surge of energy in the middle of your workout before coming back down.

1. 3 – 5 minutes warmup

2. 30 seconds high intensity, 1 minute low intensity

3. 45 seconds high intensity, 1 minute low intensity

4. 60 seconds high intensity, 1 minute low intensity

5. 90 seconds high intensity, 1 minute low intensity

6. 60 seconds high intensity, 1 minute low intensity

7. 45 seconds high intensity, 1 minute low intensity

8. 30 seconds high intensity

9. 3 – 5 minutes cooldown

Interval Variation III: Sports Conditioning

Sports are unpredictable. This interval simulates some of that unpredictability by having you doing different times and different intensities. You can mix and match the orders and repetitions as much as you want. Rest longer after the periods in which you use the most energy.

1. 3 – 5 minutes warmup

2. 2 minutes moderate or high intensity followed by 2 minutes low intensity (repeat once

3. 30 seconds high intensity followed by 30 seconds low intensity (repeat four times)

4. 60-yard sprints (or 10 seconds if not running) followed by 90 seconds rest (repeat 6 – 10 times)

5. 3 – 5 minutes cooldown

In conclusion, beginners should rest for longer periods of time but still work at a high intensity. Intensity is all relative to the individual, so go more based off of heart rate max and perceived exertion, then specific speeds and inclines on a treadmill.

I would love to hear your feedback and questions about burst training. Try these workouts out and let me know how they go!

Burn Fat 10X Faster Then Traditional Exercise

By | Blog, Cardio Workouts, Uncategorized

I have gotten the reputation of being anti-cardio. It is true, that I think long slow cardio is a waste of time if your goal is fat loss. Long slow cardio has very little effect on overall fat loss. All long slow cardio does is slow the metabolism, by eating away the muscle, which in turn, directly decreases the metabolism. In order for the person to lose more weight with this technique, they must increase their time and distance. This becomes an ongoing battle with the bulge, that most people will lose.

Instead of doing cardio at 65% or less then max HR, try doing intervals, or a newer technique called “Burst Training.” Sprinters have known this all along. Sprinters do no more then 45 seconds of cardio at one time, yet they have the lowest body fat of any athlete. It is this intense training that gets results. Not only does it get results, but according to research, it gets results up to 10X faster then steady state low intensity cardio. In a society that doesn’t make the time for exercise, finding techniques that are more efficient is very important. I am not saying that long slow cardio can’t work, but works for very few people!

About a month ago I introduced you to a “Cardio Queen” named Abby. Her story resignated with many of you and is this most visited post to date. Check out Abby’s weight loss story. In short, she had been spending up to 8 hours a week running, and only got more overweight. It wasn’t until she stopped her cardio obsession, started intense weight training, burst training, and eating better, that she dropped 23 lbs.

So check out abby as she demonstrates her new type of cardio training that takes her less then 10 minutes 3X per week! I challenge you to keep up with her!

Answers To “How To Lose Weight”

By | Blog, Cardio Workouts, Lowerbody toning, Uncategorized

Awhile ago I asked everyone to share with me 3 questions you have about how to lose weight.  I got a lot of great responses and I apologize for just now getting back to answering some of them.  Every once in awhile, I will pick a couple of these questions and give my opinion.  Check out the previous post about questions and feel free to add your own questions for me to answer

#1 is from Rebekah: One thing that would be interesting to know is if you stop working out, how long (or how little) does it take to lose muscle? I’ve heard that it takes as little as a month for your body to revert and to be back at square one, so to speak.

Rebekah, it is true that if you stop working out for awhile you will begin to lose muscle and could put on fat depending on your nutrition.  A one week break won’t be a big deal, and in fact, I encourage you to take a week off of lifting every 3-4 months.  This can help heal any small injuries you might have and allow your body to recharge and get refocused.  From a cardio standpoint you will notice a decrease after a week, things might be a little tougher and you will be out of breath for a bit.  It takes a couple weeks to a month of not working out to really see the muscle start to decrease.  It depends on how long you have been working out, to go back to square one.  It would take longer then 1 month to revert back to before assuming you have been working out for more then 6 months.

This is why it is so important to make working out a lifestyle rather then a short term fix.  The good news is something called “muscle memory” which means that your muscles are able to get stronger, quicker if they had been there before.  I am amazed at how fast muscle and strength increases on someone who has been fit before and just slacked off for awhile. Read More