fit fun bootcamps

12 ways to lose up to 15lbs in 6 weeks!

By | Behavior Change, Body Assessment, Challenge, Lifestyle, Mindset, Six Week Challenge, Uncategorized

This coming Sunday I will be holding a workshop in McFarland for a couple dozen new clients who are part of our beta “Pay to Lose” 6 Week Challenge – a challenge that offers each client payment based on how much weight they lose.

Get PaidIf you can get yourself to our Mcfarland or Oregon bootcamp locations you can still sign up. We only have 2 more spots available, though, so act soon if you’re interested! ->-> Click here to grab your spot <-<

As I prepared for this Sunday’s workshop, I came up with 12 areas that I want these new clients to focus on over the next 6 weeks to lose as much weight as possible – in the healthiest way possible. Instead of keeping all this valuable information to Pay to Lose clients only, I’ve decided to share these weight loss tips with all my clients, so here you go….!

1. Drink up to a gallon of water every day, to flush out toxins. Start each day with 2-3 glasses of room temperature water with a fresh lemon or lime and a pinch of sea salt. This will help alkalize your body.

2. Drink as few calories as possible.

3. Eliminate dairy for 10 days. Not to say dairy is bad at all, but 40% of you reading this likely have some dairy sensitivities. This can result in bloating and weight loss resistance.

4. Eliminate gluten for up to 21 days. For most people, gluten is just fine, but about 15% of you have issues with it. Eliminating gluten will result in eating fewer carbs which is helpful for weight loss.

5. Don’t eat after 7 pm. Eating later at night isn’t that much different than any other time of the day, BUT what most people eat at night is not going to get them to their weight loss goals. You may have heard your parents say “nothing good happens after midnight”? The same can be said about what you eat after 7 pm!

6. Eat low glycemic fruits some of which include: plums, apples, cherries, grapefuit, all berries and lemons.

7. Get at least 7 hours of sleep per night or take a 20 minute nap. Getting enough sleep will lower your cortisol levels.

8. Practice at least 10 minutes of prayer, meditation, deep breathing daily. This practice will reduce stress and lower cortisol levels- allowing your body to release fat easier.

9. Exercise 6 days per week for at least 30 minutes working up to a sweat during each workout.

10. Two workouts each week should raise your heart rate to at least 90% of your max heart rate. A simple way to estimate your max HR is to subtract your age from 220, so 220-age. I am 31 so my estimated HR max is 189, but the other day I was at 193 during my stairs workout and I think it could have gotten higher, so this isn’t an exact formula for max heart rate-just an estimate.

11. Do not eat any food that contains the word “enriched” on the label. Enriched products have been too processed and will not provide you with any true nutrients.

12. Do not consume anything made with fake sugars. The two biggest fake sugar offenders are sucralose and aspartame.

There you have it. No supplements, no fancy equipment, and no expensive food. This is the best way I know how to enable your body to release the unwanted fat.

If you don’t live close to our headquarters in Madison, I have created a simple to follow 6 week plan that follows most of the above rules. It is called the FM4L 6 Week Challenge and we have had people lose up to 28 lbs in the first 6 weeks. Average weight loss tends to be around 10-12 lbs. We have just launched a digital only version of this FM4L 6 week challenge.

->-> Click here to learn more about this FM4L challenge and to sign up <-<-

Last chance to join the Pay to Lose challenge. If this is successful I might introduce this type of challenge in other programs we offer. Not only will this challenge help you lose weight, but you will have fun, meet some awesome people, and get trained by some of the best trainers in Madison!  ->-> Click here to reserve your spot now <-<-

I am Fired Up!

By | Behavior Change, Killer Kurves, Mindset, Nutrition, Transformation Center, Transformations, Uncategorized

What is important to you? Family, friends, faith? All of those things are to me, but there is one thing that might trump all three of those, because without this, the other three will suffer greatly. That is a healthy body. A body that can take me to the places that I want to go. A body that can take me to the farthest reaching places on earth to experience the beauty of nature. A body that can assist in helping friends. A body that can go to Africa and do mission’s work. So often we take our bodies for granted until something happens to them or someone that we love.

K2I am fired up because the past two days I have led the Killer Kurves program as my trainer Liz is taking a well deserved vacation to Florida. Killer Kurves is in their 2nd of 12 weeks and the momentum that has been building over the first few weeks has been awesome. To see these men and women be able to do things that they thought were only things they could do decades ago gets me excited. Seeing the increase in energy to play with their kids and grandkids, and having deeper sleep also gives me joy. I spoke to one member this morning who has lost 10 lbs in the first 2 weeks. More than the weight loss for her was the increase in energy she feels. She feels like she is starting to take back her life that was taken from slowly going down the route of pleasing everyone else, and not focusing on herself.

She is also bringing her husband along to the grocery store tour that I do for the K2 group. Seeing the family come together and get on the same page is so important! Another K2 alumni sent me the following message last night:

“Hi, visited my doctor this morning. My cholesterol is down 50 points to 138! Triglycerides down to 57 from 116. I have eaten more fat and meat than I ever would have allowed myself thanks to you and Wheat Belly with excellent results! I feel so fortunate to have found K2 and really enjoyed kicking butt at the doctors today! Thank you, it is an awesome program and I am in for the long haul!

I thought my cholesterol would be sky high eating full fat dairy and grass fed beef, but it actually lowered and my good cholesterol went up four points. I am confident in eating this way now since my numbers improved. My resting pulse has dropped to 60 from the 80s since starting k2 in February and my blood pressure is lower. This was all achieved strictly with the diet and exercise, no meds.”

This is a very common as someone begins to follow our eating and exercise plan and has a tight knit community of people who care about each others successes and failures. I am not sharing this to pitch K2 (we are sold out for now anyways), but I want to encourage you that you are fully capable of achieving whatever you set your mind to.

You just need to have three things…

1. A strong desire to want to change. You need to have massive conviction that today is the day you need to start, and put it as one of your top life priorities.K21

2. A specific plan that works for your schedule and your limitations. An eating plan that you can continue the rest of your life along with an exercise program that is maintainable and not so extreme that you can only keep it going for a few weeks or months.

3. A support group around you that is going to encourage you during tough times. Call you out on your own BS, and celebrate the small and big victories with you.

If all three of these things are in place, magic can happen and your life can change 180 degrees. This is what gets me up at 4:45 AM each day excited. Seeing your life go from bad to amazing or good to great is an incredible feeling and I plan on doing this for a very long time.

Being a fitness professional for a decade now, I have realized I can’t really help you too much with #1. You need to get to a place where you want it bad enough, but if you have #1 and don’t know where to turn for 2 and 3, feel free to reach out to me at dustinmaherfitness.com, and share your story. 

Are You Proud of 2013?

By | Fit Moms For Life Book, Fit Moms For Life DVD, Fit Moms for Life Six Week Challenge, Killer Kurves, Transformation Center, Uncategorized

There are only 2 days left in 2013, which gives us a great opportunity to look back on the past year and give the year a rating. Chances are there were areas that were awesome, while others really sucked. Only you know how the past year has been for you. Just like myself, I challenge you to take a “life inventory” of 2013 in the following areas of your life (no particular order)…







-Any other metric you are interested in 2013 2014

2013 2014This can be a painful process. There are areas in my life that 2013 was the best year ever and there are other areas that I wished never happened. That will probably be the case for all of us. It is up to you to decide if you want more of the same or something better.

I would encourage you to set at least 3 goals for 2014. Come up with at least one in each of the following areas:

-Physical achievement: this could be a weight loss goal, a strength or speed goal or something else.

-Relational: is there a relationship you want to deepen? Maybe a relationship you need to end? Or possibly a relationship you want to start.

-Spiritually: this can mean something difference for everyone, but tapping into the higher powers and our “soul” can help ground you and put life into perspective more.

Fit Moms For Life and the Transformation Center are offering more programs and solutions then ever before beginning in 2014. Our Killer Kurves program starts locally January 6th. Click here if you are looking to lose 40 or more pounds of weight. Limited spots are available for Killer Kurves so click here to sign up today. We have FM4L Six Week Challenges starting all over North America through our DVD, book, and journal based community programs. Click here if you want to join or learn more.

Feel free to email me dustinmaherfitness@gmail.com, and share your story with me. I have heard it all and will cast no judgement on anything. I will commit to answering you personally and providing a solution that I think is best.

My friends over at Prograde Nutrition are offering their biggest discount I can ever remember at 40% for any capsule based products including krill oil and multi vitamins. Click here to grab them up and enter “caps40” in the shopping cart.

Cheers to making 2014 your best year yet.



Choosing a Fitness Program | One Of The Biggest Tips I Can Give You!

By | bootcamps, Fit Moms For Life DVD, Fit Moms for Life Six Week Challenge, In-home workouts, Killer Kurves, MamaTone, Transformations, Uncategorized

One of my small group clients made a comment to me that got me thinking. She saw another one of my clients (extremely hardcore and dedicated), getting pumped up for his next workout. She asked me, “When does this ever stop? Don’t you get to a place where you are happy with your results and then just stop?” Unfortunately, some think that this whole eating healthy and exercising is a kick someone can go on for a bit, and then go back to their old poor choices and expect to keep the benefits that they saw. If you are on an eating plan or workout plan that you couldn’t sustain (or slightly modify), for the rest of your life, I would stop doing it ASAP. You are setting yourself up for failure.

Burnout and when people aren’t consistent are two big problems. You must learn to enjoy how eating healthy makes you feel, and how the act of exercising pumps you up! If you ask those close to me, they will tell you I get SO excited for a big crisp salad, with a can of tune and vinaigrette dressing!  Please check out my latest blog post in which I talk about this subject of consistency, and getting back on track when you fail.

FitMomTransformationCenterOct13-45 I would like to give you my top 5 things you should look for when choosing a fitness program.

1. It should be fun! I have found that if a person hates what they are doing, they will eventually quit. There might be times in the workout that aren’t pleasent, but as a whole, you must get excited and look forward to the workout. You might enjoy the actually exercises, the muscle burn, the cardio, the stretching, the socializing, the comaraderie, the muscle soreness the next day, or some other aspect, but whatever it is, you must enjoy some parts of it.

2. The instructor must be well likable and someone you can trust is knowledgable and you get along with. Similar to the first one, if you can’t stand the person who is telling you what to do, you will most likely hate it and quit. The instructor must be good at finding those buttons in you, to push you past your comfort level and do things you never thought were possible. They should be a role model for you and someone who inspires you to be your best!

3. The program must have variety and progressions. Variety is important for two reasons. First, it keeps you guessing and prevents you from getting bored with the workout. Second, it keeps your body guessing and limits the likelihood of plateaus. Progressions are so key, and one reason why places like curves will begin to struggle to keep their customers satisfied. The body needs progression, as the body gets more fit, it also begins to get more efficient at what it does and burns less calories. In order to keep moving toward your goals, larger and larger stressors need to be put on the body to continue the process towards change.

4. A combination of cardio, core, strength training, and stretching should be part of an effective program. If fat loss and muscle toning is your goal (which is seems it is for FitMomTransformationCenterOct13-4895% of the people I work with) all of these components are necessary to have to reach your fitness potential.

5. Must fit your budget: It is best to find a fitness program that fits your budget and one that is convenient for your schedule. If a program takes a long time to get to, or costs too much for you to continually be part of, you need to find a better program!

I hope these 5 tips help you in choosing the right fitness program for you! Of course if you are in the Madison area, I would love to get a chance to work with you! I hope you will find that all of my programs meet these 5 points. I believe they do, and is the reason why I get to work with about 150 clients each week to help them reach their fitness goals and feel strong and healthy.

My programs include Fit Moms, Fit Fun Bootcamps, and Killer Kurves.



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

Happy Holidays

By | Behavior Change, Blog, bootcamps, Mindset, Uncategorized

Happy Holidays Animated GreetingPosted by Roger,  a contributor to this blog.

It is that time of year again. For many of us this can be a difficult time as there are so many temptations. There is the temptation to skip workouts because we are just so busy and tired. There is the temptation to overeat because, dang it, everything looks and smells so good. What’s a guy to do? Read More

Taking Boot Camp With Me

By | Behavior Change, Blog, bootcamps, Uncategorized

Roger at 50

Poster by Roger, a contributor to this blog.

Last week I started working toward losing the weight the doctor wanted me to lose. The lifestyle changes I have to make have to be permanent if I want to not only take the weight off, but to keep the weight off. I started with changing my eating habits and now, I have to take the same aggressive approach to my workouts.

Read More

Back to Being Me

By | Behavior Change, Blog, bootcamps, Uncategorized

Posted by Roger, a contributor to this blog.

My dad, mom and me in 1984, before my big move away.

Hi all. It has been a long time since I posted anything but, believe me, it hasn’t been for lack of trying. Unfortunately, as life unfolds, one finds that events sometimes happen that knock you for a loop. Even when not totally unexpected these events can leave you in a dark place. That’s where I’ve been and now I’m pulling myself out.

Read More

Bootcamp July 13, 2011

By | Blog, Body Assessment, bootcamps, Uncategorized

Posted by Roger,  a contributor to this blog.

In case you haven’t had a chance to experience one of Dustin’s bootcamps in person, just wanted to share this video to show you what it’s like. My wife had a stress fracture and can’t participate right now but she did me a favor and got up at 4:30 am to take the pics and video. Hope you enjoy.






Random Thoughts

By | Behavior Change, Blog, bootcamps, In the news, Uncategorized

Posted by Roger, a contributor to this blog.

Got up nice and early this morning to attend Memorial Day Boot Camp. It was kind of a humid morning but there was a little breeze so all was good. Afterwards I had a chance to reflect a bit since no work today. Nothing particularly profound but thought I ‘d share them with you anyways! Read More

Glad Tidings I Bring…

By | Behavior Change, Blog, bootcamps, Uncategorized

Santa Workout?

Posted by Roger, a contributor to this blog.

Dustin recently stated that we should share ways that his program or website have influenced us or inspired us so today I thought I would share that with you.

Years ago I loved to write. In fact, I thought that writing would someday be my profession. However, upon entering the real world of work and adult pressures I found that the time I would use to write slowly dwindled. When I did have time I was too tired, couldn’t think of a topic, needed paper, anything not to do it. I don’t know what happened. Once my children came along I did start to create stories for them but, for some reason, I could never bring myself to write them down. Then two things happened. First, I took a writing class for teachers that would help us teach the process of writing more effectively for our students. Secondly, I started boot camp. Read More

Challenges and Obstacles

By | Behavior Change, bootcamps, Mindset, Uncategorized

Roger after his first day of bootcamp.

Posted by Roger, a contributor to this blog.

Today was a hard bootcamp. Dustin told us at the beginning that it would be so I braced myself for it. Unfortunately, at the end, I was very disappointed with myself because I don’t feel I had one of my better days. In fact, I felt as sore, tired, and nauseous as I did after my first day of bootcamp 5 months ago.

We did the bar workout and it was great at first. Dustin partnered me up with another guy and we used an amount of weight that we had used previously that was challenging yet within my ability. We then broke and moved to cardio for about 5 minutes. We used an incline of 15 degrees and a speed that I again had used previously. This time I didn’t do as well. For some reason I just couldn’t kick it out there. The rest of class went pretty much the same way. I was doing some things that I had done well before that today I just couldn’t do. Or at least not for very long. As a result I had to ask myself what was the problem? Read More