Tag

madison personal trainer

#1 Thing to Get Yourself Motivated to Exercise and Eat Healthy

By | Challenge, Health, Lifestyle, Mindset, Uncategorized

“Know Thine Own Self…”

This is what has been rolling around in my head for the past few weeks. I decided a few weeks ago that I am going to do the Ironman next year.  Not only do I want to complete it, I want to finish in under 12 hours. The past few years I have dabbled with the idea of “someday,” but seeing my mom die so suddenly this summer and my 25-year-old brother suffering a stroke just 2 days later, I was acutely reminded that someday isn’t guaranteed.

This is a big step for me.  If you have been following me at all for the past 10 years, you know I have been VERY anti cardio and long distance activities and have very little background in it. Side note: I still don’t believe it is the best way to lose fat and tone up; strength training, interval training, and healthy eating is still best for that.

Some of you know also that I really HATE the water.  I am really good laying by the pool getting a tan or sitting in a boat watching others jump in but me getting in the water is another story. I can barely swim to save my life and participating in the Ironman will make me swim 2.4 miles while being kicked and hit by 2,500 other swimmers.

Why am I sharing this all with you?

On my own will or motivation I have NO DESIRE to practice and learn how to swim.  I also don’t have a strong desire to run long distances. I do LOVE to bike, but only with groups, not a big fan of riding alone. I also don’t know how to really TRAIN for an Ironman.

I am doing what I encourage you to do, which is to hire a coach. My coach is a professional Ironman athlete and also works with about 200 others to help them complete their first race or work towards turning pro.

Having my coach will:

  • Reduce the chances of injury
  • Make things more fun
  • Save me time researching best training programs, gear, and nutrition
  • Introduce me to others in the Madison community training for Ironman
  • Push me harder than I would push myself
  • Help me overcome stumbling blocks that will inevitably occur over the next year
  • Cheer me on during my successes and comfort and encourage me during my challenges
  • Help me reach my goals faster

Over the past 24 days, I have had 310 women, ages 50 and up, apply for our NEW small group training program.  I have spoken to over 200 of them on the phone and most have told me the same thing, which is, “I realize that I don’t seem to be motivated to do it on my own.  I know what to eat, and I know I should exercise more, but I just can’t seem to do it.” They say it like there is something wrong with them.  There is nothing wrong with you if you struggle with motivating yourself to exercise more and eat healthier.

Just like I don’t want to learn how to swim or run long periods of time, I know I need a coach to be there for me.

If you are in the Madison area and are interested in learning more about this unique program, here is the link to apply and after I receive your application, I will personally call you to set up a time for you to visit one of our classes.  Apply ->  https://www.surveymonkey.com/r/fitover50

If you live near an Ironman race, I can’t encourage you enough to go out and watch the swim start at 7 AM and then the finish line at the Capitol Square between 9pm and midnight.  You will shed some tears and be in awe. Ironman Wisconsin is in Madison on Sunday, September 13th.  Come join me at Monona Terrace at about 6:30 AM and watch one of the greatest sports spectacles.  If all goes as planned, one year from now I will be in that water ready for a day I will never forget.

Just in case you were trying to remember the rest of the quote above? This above all – to thine own self be true, and it must follow, as night follow days, thou canst not be then false to any man. ~ William Shakespeare

Good words to live by!

I was wrong.

By | Balance, Challenge, Flexibly, Health, Strength, Uncategorized

This weekend, I am headed to Phoenix, AZ for the Function Aging Institute.  A fitness conference bringing the brightest minds in the world together who look to serve those 55 years old and above. It happens to land on my birthday (June 13th), but spending my birthday learning practical ways to help you improve the quality of your life is a pretty awesome way to spend a birthday if you ask me. I turn 32, and it has given me an opportunity to reflect back on the past 10 or so years of my personal workouts and the workouts I provide to my clients.
 
Back in my early 20s I would consider my workouts to be “bodybuilder” type workouts (although I never achieved massive muscle gains).  I would lift as heavy of weights as possible for 8-12 reps, 2-3 sets, most days of the week breaking my body up into “parts” and avoiding cardio like it was a toxic virus. While there was nothing inherently wrong with this type of training (and a lot of things right) it didn’t give me the same results as I am seeing now.
 
Call me old, but I am now more focused on WHAT I can do, rather than HOW I look. Don’t get me wrong, I still have some vanity and want to keep a 6 pack as long as I can, but HOW I feel and HOW I MOVE has become much more important.
 
I came across an old pic from 10 years ago (left) and a pic that was taken last week (right).

1_a_dustin

You can see in the pic from 10 years ago, I was a little more muscular, definitely had a bigger chest, and maybe a bit bigger arms. But looking back now, I wouldn’t consider myself to have been in great shape.  I could hardly run more than a couple blocks, my cardio was so bad, my legs were very weak (I skipped leg days), and my balance and agility weren’t great.
 
Fast forward 10 years, and I can MOVE better and FEEL so much better.  My joints don’t hurt anymore, I have much better endurance, and my resting heart rate is lower.  I am better at sports then when I was in high school and college, and I am more well rounded. I certainly can’t bench press as much as I use to, but I realized unless I am crushed under a car or trying to show off and do push ups with a girl on my back, it doesn’t really matter whether I bench press 200 or 300 lbs.
 
Why am I sharing all of this with you?
 
I encourage you to shift your focus from what your body looks like, to how it feels and moves.  Our bodies are our most valuable vehicle. When we move it the right way (exercise), and fuel it with the right foods, it will take us to amazing places and not limit us in the future.
 
I have created an online 6 week program that gives you the EXACT done-for-you workouts (you still need to do the workouts of course), and eating plan that I use and my clients use to get a body that looks great, but more importantly, moves and feels great. ->-> Click here to learn more. <-<-
 
If you are local to Madison and over the age of 55 and are looking to feel and move better our sold out program is now accepting 5 new clients.  Click here to learn more and to apply if you feel like you are a good candidate.

Let Me Be Vulnerable and Share With You A Secret…

By | Body Assessment, Fit Moms for Life Six Week Challenge, Health, Healthy Snacks, Mindset, Nutrition, Transformation Center, Uncategorized

Being a fitness professional is hard…

Pizza2It is hard to live up to the standards and “perfect” lifestyle that our clients believe we have. Believe it or not, most fitness professionals struggle with body image, weight maintenance, motivation, etc., just like you. I really struggled with this earlier on in my career. I would make sure none of my clients were around at the grocery store if I bought a frozen pizza for a weekend treat, or got a cookie from the gas station down the street or pulled up the Mickey D’s drive thru for an ice cream cone.

As I have been in the industry for a decade now, I have tried to do a better job at being real and the struggles I even face at eating healthy and exercising Nachosconsistently. This is why I frequently post pics on FB of me eating massive plates of nachos… Have I told you before I LOVE nachos! Side note: please don’t buy me gift certificates now to places to get more nachos, I don’t need anymore help feeding my love addiction with them. 🙂

Then there is the whole working out…

I LIKE to workout

I LOVE the pump I get after a workout

I LOVE the endorphins I feel after

I LIKE the physical benefits it gives me

BUT…

Even I haven’t been able to stay consistent working out on my own. I just celebrated 15 years of working out and you would think by now it would be a habit, and it sorta is, but I can catch myself going 3-5 even up to 7 days without getting much of a good sweat in. This is after I just got done telling you I like exercise and love the benefits.

Most people don’t even enjoy exercise, no wonder it is so hard to be consistent. Since I know my tendencies, I have made specific intentions and action steps to counteract my desire to rather sit on the couch then get up and move. I have at least one if not two workout partners. Last summer you might remember I pulled off a pretty incredible fitness feat that nobody has been able to beat yet.

Leading up to that day, I had a 21 year old professional rugby player from London living with me and working out with me 5-6 days per week. He pushed me and I pushed him. Consequently the day of that challenge at the age of 30, I was in the best shape of my life. That week he left to go back to London and gone was my workout buddy. 🙁 For the next 4 months I didn’t workout consistently and when I did it was maybe 60% of my best. I was frustrated that I gained about 9 lbs, but way more frustrating was the strength that I lost and the explosive short bursts of cardio that I once had.

I decided it was time to step things up because I wasn’t happy where it was going. I asked my brother’s friend Tyler if he would be my partner. Tyler is 220 lbs with big guns, something I want 🙂 The past 4 months we have worked out HARD 4 times each week for 30 minutes, and I am now stronger then I have ever been in my life, and not too far off my cardio from last summer.

I share this vulnerable story with you just to say that I can relate to you if you struggle from starting and stopping workout plans and eating consistently. I get it. It is ok to admit it, but what isn’t ok is to admit it and do nothing about it. If exercise consistency and intensity is something you struggle with you MUST find a workout partner, join an in person program that cares about you, or at the very least get together once a week with a group to make sure each are staying on track.

I have been to maybe 100 or so health clubs and gyms throughout my life and I am blown away that many of them have more a of funeral atmosphere than a fun, inviting, party atmosphere. Everyone is wearing their headphones and doing their own thing.

FitMomTransformationCenterOct13-70I guess that is one reason I am so proud of the Fit Moms Transformation Centers in Madison, Wisconsin, along with the 90 or so locations that have formed around North America under the Fit Moms for Life local Community groups. When you come to our locations or join a Fit Moms for Life group, you matter.  You always enter a place of fun and support. If you don’t have that in your life don’t just “wish” something will change, seek it out and you will find it. Click here if you want to be part of a local group around the world by joining our FM4L 6 Week Challenge.

Click here for the days and times at our Transformation Center to attend a FREE week to come check out what all the buzz is about.

Please share any stories you have of how a group or accountability partner has pushed you towards reaching your goals.

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)…

-Health

-Wealth

-Relationships

-Career

-Spirituality

-Happiness

-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.

 

 

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.

10 Tips To Reach Your Fat Loss Goals Shared by Madison Bootcamp Instructors

By | Uncategorized

Recently I took some of my trainers to Samba, a Brazillian steakhouse, which is one of my favorite places to eat in Madison.  We had an awesome time with lots of laughs.  We talked a lot about how we can help you achieve even greater results through Fit Fun Bootcamps and MamaTone.  We have a lot of exciting things planned for the summer and beyond.  I am very thankful to have a great group of trainers who are as passionate and knowledgeable as I am, and want desperately to see our clients succeed.

So I put them on the spot and asked them to share a tip with you to help you reach your health and fitness goals.

If you live in the Madison and surrounding areas and are looking for someone to hold your hand and guide you through the challenging and sometimes frustrating journey of getting fitter and healthier, be sure to check out www.madisonbootcamps.com

Now it is your turn… What is your best tip you can share with everyone?

11 Fat Burning, Muscle Toning, Tummy Tightening Exercises

By | Abdominal Training, bootcamps, Core Training, Lowerbody toning, Uncategorized

We had a great time with our Saturday morning outdoor bootcamp kickoff.  There were 90 positive and hard working bootcampers that came out and worked hard, burned calories, improved their cardiovascular fitness, strengthened their core, toned their muscles, and met tons of new people.

One of my highlights was the potluck that we had afterwards.  Great food and community building.  I met so many amazing people, but I wanted to give a couple specific shout outs.

1.  I will keep this anonymous, but a husband of one of my bootcampers pulled me aside and wanted to thank me for this program and how amazing it has been for his wife.  She not only has lost a couple sizes, but their relationship is better, she is more positive, happier, confident, and more adventurous.  I think he summed it up quite well, the benefits of a program based on strength training, burst training, proper nutrition, and community.

If you don’t have this type of program in your area, start your own Fit Moms For Life group up.

Also a shout out to Crystal who came back from Chicago for the workout.  She started Fit Fun Bootcamps 17 months ago, and recently moved back to Chicago.  She has lost 102 lbs.  I didn’t even know she was there until the end of the workout after someone told me.  I didn’t even recognize her!

 

Ok, not a good pic with the lighting, but some of our great trainers

Finally I want to thank all my amazing trainers for being there.  We had 9 out of the 14 trainers there volunteering their time and energy.  I couldn’t do what I do without you!

Enjoy the video, hopefully you will pick up on some new moves to try at home.

-High knees

-Side shuffle

-Squat jumps

-Sprinting up hill

-Dumbbell swings

-Side lunge with db

-Bicycles

-Front plank

-Side plank

-V sits

-Scorpion pushups

 

 

How Trish Lost 68 lbs Through Fit Fun Bootcamps

By | Behavior Change, Transformations, Uncategorized

trish_before

Trish before starting Fit Fun Bootcamp

Sometimes I work with people who are literally in life or death situations; they are ticking time bombs waiting to go off.  1 year ago, I met Trish, a morbidly obese woman with a willingness and excitement about learning and working hard.  She has absorbed everything I have taught her by participating in my grocery tours, bootcamps, and everything else I have offered.  It has been pure joy to watch Trish transform as a person.

Learn more about Trish’s story and her sister in this post I did awhile back.

Trish is an amazing woman who came to bootcamp with a major motivator— her sister was extremely sick with late stage breast cancer.  Trish began researching the role diet plays in disease, particularly in cancer.  Many days Trish does “doublers” (two bootcamps back to back with no rest) and always keeps the group laughing with her outgoing personality.

Trish has lost 68 lbs. and 8 inches off her waist.  More importantly than the numbers is how incredibly fit she is now.  She came to bootcamp barely doing pushups on her knees and now she can even do 1-arm pushups.  What a difference a year can make!

Many people think my programs are just for fit people or for those who are trying to lose the last 10 lbs.  In reality, my programs are for anyone ready to make change happen, to break out of their rut, or to blaze new trails that they didn’t even know existed.

Thanks Trish for being a great role model for your kids and everyone reading this article.

If you live in the Madison area I would love to see you at one of my Fit Fun Bootcamps.  Come try it out for a week and see if you don’t deliver huge value to you.  If you aren’t in the area, I have bottled up my training and workouts and put them in DVD format through my Got Core DVDs, and Fit Moms For Life DVDs. They have helped over 2000 people in the past 10 months.

Exercises You Can Do With a Partner

By | Uncategorized

“It is much more fun to workout with a partner or in a group!”  This is a motto that I live by and quickly realized as a personal trainer.  For over 1 year I did one on one training nearly exclusively, but I soon had a big ah ha moment that would change my life!  Most people don’t want to have a trainer watch them count reps!  Instead they wanted to be in an environment with others who were working out and suffering (I mean feeling the burn) right along side them going through a carefully designed program that is going to deliver maximum results while limiting the chances of injury!  I found that I could just as effectively train 4 people as one person.  Actually the results were even better in many cases, and then I took that a step further and now can train about 30 at one time and give each one personalized attention and create an environment of positive supportive energy.

So I ask you a question… Do you have very much positive supportive energy around you?  Or do you feel like you are trying to be the healthy influence in an unhealthy environment?  Having a support group, even if it is one person, can radically change the results that you will get!

In this video Sarah and Angie (who are sisters and workout at MamaTone together) show some great exercises that you can do with a partner.  Many of these exercises you could modify to do by yourself, but remember my motto, “It is much more fun to workout with a partner or in a group!”

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Madison Weight Loss Fitness Program

By | Abdominal Training, bootcamps, Cardio Workouts, Core Training, Lowerbody toning, Uncategorized

This past weekend Fit Fun Bootcamps kicked off the indoor season in a big way with 97 adults and 25 kids participating in the workout.  It was great to see so many people and families coming together to invest in themselves, get a great workout in, and have lots of FUN in the process!

I wanted to thank 8 of my trainers for being there to help out with it!  Thank you: Ryan, Marsue, Deb, Abby, Kelli, Allie, Shane, and Matt!

Hopefully Youtube won’t take the audio off this video.  I chose Michael Jackson’s Man in The Mirror song.  The song doesn’t have the greatest beat for a workout video, but it shares a very powerful message…  We can’t change anyone else without changing ourselves first.  The 97 bootcampers who came, were creating that change from within!

With 7 locations and a couple more possibly on its way, I would like to invite you to come check out what all the buzz Read More

Jody’s Amazing Fat Loss Transformation on NBC

By | Blog, Uncategorized

A couple weeks ago I shared the story about Jody, a mom who had five kids who lost nearly 50 lbs in the past 7 months.  Click here to read her story. NBC heard about the story and featured her in my fitness segment.  This amazing fat loss transformation shows how anybody who works hard and is committed to exercise and eating healthy can achieve amazing results!  I received many emails and calls from people after they watched this on NBC, wanting to know more about what all jody has done.

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Here are some of jody’s responses to questions that were asked by people.

Regarding Kate’s questions…When I was taking MamaTone, I was working out at least 2 days per week (3 tops). With Bootcamp, 3 days a week. They are only 6 weeks long, so you HAVE to go the 3 days to really get Read More

Madison Personal Trainer Heads Out to NYC

By | Blog, Uncategorized

This was my first visit to NYC… I have traveled nearly everywhere in the US except for the upper northeast.  I had a great two days checking out the city.  I stayed with a college dorm friend of mine who lives in Brooklyn.  She was a great tour guide and we had so much fun.  It really is true that you walk a lot in NYC.

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