Got Passion?

18 08 2011

***This is an excerpt from a newsletter I wrote to all the EXL clients this last April, so it’s a little out of season, but the message is timeless.***

This time of year is challenging for me.  I find it hard to transition from winter to spring, from ski season to mountain bike season.  Because the snow has been so soggy I’ve forced myself to do a few spring bike rides.  Ya, I was slow.  A ride that normally takes me 90 minutes took me close to 2 hours.  I can probably chalk it up to being out of biking shape, but more importantly I contribute it to a lack of passion.  My heart just wasn’t in the ride.  Passion is what drives us to excel.  I will find my passion again for biking, it’ll probably take a few miserable spring ski adventures, but I will find it.

“If there is no passion in your life, then have you really lived? Find your passion, whatever it may be.  Become it, and let it become you and you will find great things happen FOR you, TO you and BECAUSE of you.” T. Alan Armstrong

Speaking of passion, I recently had the opportunity of training an individual that I believe epitomizes passion.  Some of you know him, he’s been a regular 6am camper for the last 3 or 4 months and he has gone through an amazing transformation.  His name is Stanton.  Stanton is a gym teacher at Orem High School.  He came to me at the end of last year asking for my help.  He told me he was going to win the Gold’s Gym Body Transformation Contest that would begin at the new year.  He told me he didn’t have the money to pay for my services, but he would once he won the contest (I believe there was a $1200 purse for the contest).  I was impressed, so impressed that I took him up on his offer.  I would train him and he could pay me later. For the next 3 months Stanton was the first camper at boot camp showing up early everyday.  Not only did he do the regular boot camp workout he doubled up his exercise by performing cardio intervals in the evening.  As far as nutrition went we worked on eliminating the bad habits for the first month, then we worked on eating healthy…lots of lean protein, veggies and healthy carbs. In month 2 we started rotating his carb intake.  Never once did he give me the excuse, “But, Mat, I can’t eat that much protein.” or “Mat, I’m so sick of cottage cheese and chicken.”  He was passionately chasing his goal.  I could’ve told him to skip backwards down State Street while shaking a shake weight would’ve helped him lose a few extra pounds and he would’ve done it.  Passion and compliance, it’s a magical formula for success.  Now, Stanton won’t know the results of the contest for a couple of weeks. To be quite honest, the results don’t matter.  In my eyes, Stanton has already won.  He is a champion.

Champions do not become champions when they win the event, but in the hours, weeks, months and years they spend preparing for it. The victorious performance itself is merely the demonstration of their championship character.  T. Alan Armstrong

My challenge for you is to find your passion.  What is it that drives you to workout?  To plan out your meals?  To skip dessert?  Is it to look good naked?  Or maybe you want to feel younger, healthier, stronger…?  Whatever it is find it, grab a hold of it, internalize it.  Write your passion down.  Write in down in powerful language that describes your fire within.  Post it in places  so that you will see it often.  And then share your passion with others.  If you can’t go through the simple task of writing it down or muster the courage to share it with family and friends, then how passionate is your passion?  Passionate enough to be a champion?

Passionately,

Mat “the trainer”

Not that it matters, but, here are Stanton’s before and after pics…and not only did he win the state wide contest he won his age division nationally and was runner up overall…Well done Stanton, my friend!!!

Drop the white socks, sport a smile and a spray on tan and you too can have a transformation like Stanton...oh yeah and a whole lot of sweat.


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Categories : Boot Camp, Competition, Fat Loss, Nutrition, Training

Think Skinny This Holiday Season

23 11 2010

The holiday season is upon us once again.  One of the reasons the American waistline is ever expanding is holiday weight gain.  Depending on the study, the average American gains between 3-11 pounds during the holidays.  Most don’t lose the holiday weight during the ensuing New Year’s resolution rush to the gym.  So year after year we Americans get fatter and fatter.

My approach during the holidays is…break even.  Don’t gain and don’t lose.  Enjoy the holidays, but don’t over indulge. The way I see it, you’re already ahead if you start the New Year even on your weight.  Use the ensuing months to hit your weight loss goal.

Here are 10 tried and true tips to help get you through the holidays with minimal damage and plenty of fun.

1.  ”Know thy weakness.” – Samurai Strategies.  This rule is king of all holiday rules.  Know thyself.  If you had a heart to heart with yourself you could probably figure out your nutrition strengths and weaknesses…and no it’s not all genetics.  Some common weaknesses: carb addict, skipping breakfast, sweet tooth, skip workouts, alcohol.  If you know you have a particular weakness then don’t put yourself in a situation to be tested.  Your will power will always give out.  Case in point, if you know you’re addicted to carbs, meaning you tend to go straight for the rolls and mashed potatoes on T-day, then eat all your protein and veggies first before you even indulge in making a castle of mashed potatoes on your plate.  Hopefully by doing so you will be less apt to eat too much of the fattening carbs.

2.  Don’t deny yourself.  Have you ever noticed that when you completely deny yourself of something you crave it even more?  This is the holidays and there is going to be plenty of unhealthy food around waiting to sabotage your fitness goals, my mom’s cranberry jello salad comes to mind.  Give yourself  a bite or a small serving and be done with it.  I have found that often times just a taste is all you need to satisfy that craving.  This rule, however, is contingent on rule number 1.  You don’t hire an alcoholic to run a liquor store.  Likewise, if you know that you can’t just have one bite or one serving without going ape crazy and eating the whole thing, then don’t tempt yourself by allowing yourself the opportunity.  Once again, don’t deny yourself, BUT know your weakness.

3.  Intense Exercise. Most of you hardly have time during the rest of the year for exercise let alone during the holidays, so drop the long cardio bouts and stick to short, high intensity exercise routines like boot camp style workouts, super sets, circuit training, or interval training. High intensity is the key here.  On a scale of 1-10 for exertion, you should be hanging out between and 9 and 11…yup 11.  Yes, your routine at the local Curves is circuit training, but the intensity is most likely lacking.  A big benefit to high intensity workouts is that they are over quickly…20-30 minutes, but your metabolism is lit up for hours.  Even if you only have time for 10 minutes, then by all means do 10 minutes.  You’ll eat better afterwards and you’ll feel better too.

4.  Stick to 1 serving.  No more going back for seconds.  One plate and done…enough said.

5.  Eat plenty of protein.  Fats and carbs are most easily stored as fat.  Protein, on the other hand, requires considerable calories just to digest.  Some studies suggest 30% of the calories consumed in protein is used in the digestion and breakdown of protein.  Most women should shoot for a palm sized serving of protein and men a whole hand sized serving.

6.  Eat breakfast and eat throughout the day.  Yes, even on Thanksgiving Day, eat your normal meals including breakfast.  This will help prevent overeating during the “big meal”.  If you know you’re going to a holiday party and you want to avoid overeating eat a small meal before you go.  A fast option is a protein smoothie on your way out the door.

7.  Eat protein and veggies first.  This little trick will help lessen the glycemic load of your meal.  Meaning it will hinder the hormonal response when eating carbs to store some for later.  Plus you will reach the point of  feeling full quicker.

8.  Drink plenty of water.  Often times we misread our body’s craving for water as hunger, therefore, we eat.  The next time you want to eat in between meals, drink some water and see if you’re still hungry in a few minutes.  Besides, our bodies just run better when properly hydrated.  Shoot for 0.5 ounces per pound body weight a day.

9.  Severely cut back or eliminate full fat or sugar foods.  I’m not a big fan of sugar-free or fat-free food options in normal routine, but on occasions where fat and sugar are plentiful like the holidays,  a low-fat or sugar-free option would be recommended.  Choose vinaigrettes for salads, sugar-free jello/cool whip for deserts.  Or if you can’t stomach the lower calorie options then opt for a smaller serving of gravy, whipped cream and jello.

10.  Avoid mindless snacking.  Don’t get me wrong, I’m all about eating small meals throughout the day.  But don’t skip meals because you’re constantly eating at the snack tray.  Peanut M&Ms just don’t offer the same nutritional value as a high protein/veggie meal.  Eat your meals every 2-3 hours (meal replacement shakes are extremely convenient during this hectic time of year) and then when you do snack choose healthy options like a relish tray with humus for dip or follow rule number 9 and choose a small helping, all the while remembering rule numero uno…know thy weakness.

11. (bonus tip) Stay active.  For heavens sake get off the couch.  Pass on the post T-day nap. And, you don’t need to see every football game; catch the highlights on ESPN.  Instead, go play a pick up game of ball, go snowshoeing or skiing, do a home boot camp workout.  Shoot, even play some Wii …your kids will love you for it.

There you have it some holiday words to live by.

Stay Fit

Mat “the trainer”

Mat Gover BS, CSCS and Pam Gover CPT are Orem fitness boot camp instructors, personal trainers, and real world fat loss experts. They also own EXL Fitness & Performance, a personal and group training studio.   To book Mat to speak at your Utah Valley company, club, or organization please contact him by email at matgover@mac.com or by phone at (801) 836.7185. For a free one-week trial to his Orem boot camp to experience the best personal training in Utah Valley please call Mat or drop by the gym (1623 N State St, Orem right next to Costa Vida).


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Categories : Boot Camp, Fat Loss, Nutrition, Training

Protein Powders, Meal Replacement and Workout/Recovery Shakes…What’s the Difference?

19 08 2010

Protein powder, meal replacement powder (MRP), workout/recovery shake…these are all supplements that I recommend, but there is a lot of confusion surrounding them.  Most people think they are all the same, “I just buy a big bag/jug of protein powder from Costco/Gold’s Gym/GNC and use it for everything.”  This maybe a step in the right direction, however, they each have their unique purpose.  All these supplements contain protein, but they vary in type of protein, absorption rate, carb content as well as fiber content and vitamins and minerals additives.  There is not one “protein supplement” that does it all.

PROTEIN POWDER

All protein supplements are often erroneously lumped into this category, because they contain protein.  However, by definition, protein powder is just that…protein powder.  It may have a few grams of carbs or fat, but by far and away it is strictly a convenient source of protein.

There are many sources for protein powder, most are a dairy derivative, some are from a plant-based source.  One of the most common is whey protein.  Whey is a by-product of the cheese manufacturing process.  It is not some crazy, over processed food.  Remember Miss Muffet sitting on her tuffet “eating her curds and whey”?  Whey has been around ever since cheese was invented.

The other side of the story.

Most protein powders are in concentrate form, however, some come in isolate form.  Whey protein isolate and soy protein isolate are more processed forms of protein and are usually more expensive.  They digest quicker, which make them ideal in a workout/recovery shake.

Because whey protein concentrate is cheap, digests more slowly and is more easily accessible it is ideal for daily use in making protein smoothies and in cooking.  Protein powder is not just for smoothies, try adding a scoop to whole grain pancake batter or slow-cook oatmeal.  For a quick way to pump up your protein intake try a scoop in a serving of low-fat cottage cheese or plain, low-fat yogurt and then adding some fresh fruit.

Most protein powders use artificial sweeteners like Splenda or aspartame.  Others like Prograde Protein use a natural sweetener called stevia.  The research is still mixed on the subject of artificial sweeteners.  Some show they help in reducing sugar consumption while others show that it can lead to weight gain just like real sugar.  There are some health concerns about toxins as well.  Either way, my suggestion is to avoid excessive use of any sweetener artificial or natural.

To help avoid food sensitivities I also recommend rotating your protein brands.  Whether you realize it most people have a sensitivity to milk which causes digestive tract inflammation.  This inflammation can hamper nutrient absorption in the gut, which can affect weight loss, not to mention overall health.  Once you finish a container of protein simple replace it with a different brand.  Each brand is slightly different which can help reduce inflammatory symptoms.

Other sources for protein powder include: egg, rice, hemp, soy, casein

MEAL REPLACEMENT POWDER (MRP)

These are powders that contain protein, carbs, fats and even some fiber and usually an array of vitamins and minerals.  In short they are complete meals in and of themselves.  Granted these are not high quality meals compared to a lean cut of farm raised meat with some steamed organic veggies.  But, they offer a very convenient meal in a pinch.  It’s super easy to throw a scoop or 2 of MRP in a shaker if you know you’re going to be away from the kitchen for a while.  These can be a life saver for the traveler on a road trip or flight.  Just add water/milk/juice and drink up (if using milk or juice make sure to take those calories into consideration too, especially consider the sugar from the juice).

One of the most common dietary blunders most Americans fall into is either skipping breakfast or choosing a nutritionally poor breakfast because they only have time for a bagel and a sugar filled cup of yogurt.  If you have a hard time stomaching food first thing in the morning or are guilty of only giving yourself 5 minutes to get yourself ready for work or school and you don’t have time to fix a healthy breakfast, a good MRP can fill that gap perfectly.

I have used several brands like Myopolex, Muscle Milk (not low-carb Myoplex or Muscle Milk, that’s just a protein powder), and Prograde Lean are a few.

When sugar is listed as the second ingredient...NOT a good MRP

WORKOUT/RECOVERY SHAKE

Contrary to popular belief protein is not the most important component of a workout shake.  To help reduce muscle loss and reduce post exercise sugar cravings a post workout shake should actually contain twice as many carbs as protein.  The carb source should be dextrose, maltodextrin or waxy maize, these are  fast digesting carbohydrates.  Fructose is not ideal for workout nutrition.  The protein source should be a fast digesting source preferably whey protein isolate.

You can't drink a shake and get huge, but it will help minimize sugar cravings and muscle loss.

A workout/recovery shake can be consumed before, during or after a strength workout or a cardio workout lasting longer than 60 minutes (that is if fat burning is your goal).  Research suggests you would be spinning your wheels strength training if you’re not consuming a workout/recovery shake.  Here’s an article I wrote on workout/recovery shakes with recipes and suggested brands=>http://wp.me/pr1aU-5Y

The brands that I’ve used and trust include Biotest Surge or Prograde Workout.  I’ve also used the recipe that is found in the article linked in the paragraph above.  But, both Biotest Surge and Prograde Workout taste way better and are considerably more convenient.

CONCLUSION

I get all kinds of excuses from not only my clients, but people I meet about how they can’t stick to a healthy nutrition program.  Listen folks, protein supplements can really assist you in keeping to your nutrition plan.  I’ve listed the supplements and the common excuses that they can possible solution for.  Most excuses get down to poor planning, but supplements can help fill in the gaps when even effective planning goes out the window.

MRP- Not an ideal meal, but better than the alternative of no food or fast food.

“I don’t have time for breakfast.”

“I’m not hungry in the morning.”

“I get sick if I eat in the morning.”

“I didn’t even have time to leave the office for lunch.”

“I was running errands all day, didn’t have time to grab lunch”

“I was in the car for 4 hours driving to Las Vegas, we didn’t have time to stop for food.”

“Man, I left my sack lunch on the counter at home, so I didn’t have anything to eat.”

Protein Powder (PP)- used in protein smoothies and cooking.

“I only had 5 minutes to fix breakfast so I ate a bowl of cereal.”….Throw a scoop of PP in your bowl or better yet make a protein smoothie or at least choose a slow cook oatmeal or whole grain pancakes and add PP to it.

“I just can’t eat the amount of protein that you recommend.”…Add a scoop of PP to low-fat cottage cheese or plan low-fat yogurt with some fruit, or just add a scoop to some water and drink it after a protein deficient meal.

“I left the house in a hurry so I went through a drive-through.”…If you have time to go through a drive-through, you have time at home before you leave to make a protein smoothie.

Workout/Recovery Shake- used before during and/or after a strength workout or intense cardio to ensure adequate workout intensity or assist with recovery.

“When I workout first thing in the morning I get nauseated or I feel like I run out of energy part way through my workout.”…If you can’t eat a real meal 1 1/2-2 hours before your workout drink a workout/recovery shake before and possibly during your workout.  Your shake should deliver anywhere from 100-300 calories/hour depending on the length of your workout, intensity and if you’re a man or a woman.

This comment comes after a body fat test when a client actually loses muscle tissue.  ”How did I lose muscle tissue from last test.”…This is a very real problem even if you are strength training, consuming a workout/recovery shake before and/or, during and/or after your workout will seriously help mitigate this.

“Mat, I get serious sugar cravings at later in the day especially on the day of a workout.”…Your body uses sugar during strength training and intense cardio, if you don’t replace a potion of that to refill your blood sugar stores, your body will find a way to get it.  Usually in the form of cravings and your mind rationalizing that it deserves a bowl of ice cream right before bed.

In conclusion, protein supplements are a part of my grocery list along side spinach and omega-3 eggs.  They are not just for body builders or  athletes.  They can assist with exercise recovery and  can really help in sticking with a healthy nutrition program.  I keep a delicious MRP (Prograde Lean) in a shaker at the studio and in my truck so that I always have a meal option when in a pinch.  We also keep multiple flavors of protein powder at home (chocolate, vanilla, berry) to keep our protein smoothie flavors mixed up.  I also have workout/recovery powder at the studio and at home so no matter where I workout I can get my proper exercise nutrition.

I know this can be somewhat confusing so if you have any questions or comments feel free to comment below.

Stay Fit

Mat “the trainer”

Mat Gover BS, CSCS and Pam Gover CPT are Orem fitness boot camp instructors, personal trainers, and real world fat loss experts. They also own EXL Fitness & Performance, a personal and group training studio.   To book Mat to speak at your Utah Valley company, club, or organization please contact him by email at matgover@mac.com or by phone at (801) 836.7185. For a free one-week trial to his Orem boot camp to experience the best personal training in Utah Valley please call Mat or drop by the gym (1623 N State St, Orem right next to Costa Vida).


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Categories : Nutrition, Supplements

7 Best All-Around Exercises

10 06 2010

About a year ago I posted an article called “The 7 Worst Exercises”.  It shocked a few people because the list contained a few beloved exercises like the “Thigh Master 2000” and elliptical trainers, exercises a lot of people thought were great exercises (read the post here and learn which others made the list and why).  After posting the article I had numerous people ask me, “Mat, what are the 7 best exercises?”  I just figured I had written and spoke enough about all the good exercises that I didn’t need to make such a list.

So let me reiterate my criteria for a “good exercise”.  A “good” exercise incorporates multiple muscles and multiple joints.  It also incorporates multiple planes of motion, requiring balance, mobility and stability.  These criteria rule out almost every exercise found in a big box gym.  Machine exercises are out and so are single joint movements like bicep curls and tricep extensions (2 favorites in a typical gym).  If you attend EXL Fitness Boot Camp or train at EXL then you are familiar with literally hundreds of such exercises.  But, the list is for the TOP 7.  These exercises, I feel, give you the most bang for your buck.  Meaning rep for rep you will train more muscles, and accelerate your metabolism and get real world strength more than any other.  So put away your pink dumbbells and as much as I love Richard Simmons, I’ll have to ask you to put away the “Sweatin to the Oldies” workout video.  These exercises really crank.

The Original P90X

  1. Turkish Get Up:  Ideally done with a kettlebell, but can be done with a dumbbell or barbell or even small-ish people.
  2. Snatch:  I don’t care if you do the snatch with a dumbbell, kettlebell or barbell it rocks and it’s challenging!  It requires full body explosive power, hip and shoulder mobility and it taxes the core big time.  My personal favorite is the kettlebell snatch.  It’s referred to as the czar of kettlebell exercises.
  3. Pull-ups are king for a strong back.  But, I’m going to take it step further…rope climbing.  Not only do you get a strong back and improved posture, but you get the added advantage of working grip strength.  There is a direct correlation with grip strength and shoulder strength.  The stronger your grip the stronger your shoulders and vice versa.  Have you every shook hands with a guy that has perfect posture and  great shoulders?  He could probably bring you to your knees with his grip.  And the other situation is true…if you can’t open a jar of pickles then you most likely don’t have good posture or nice looking shoulders.

    or is it?

  4. Deadlift:  No this isn’t some stunt Edward does in the new Twilight movie (ya, I live with some Twilight-addicts), but rather an awesome full body exercise focusing on lower body and upper back.  I actually prefer deadlift to squats for many reasons.  One, it does not load the spine like a squat.  Two, it’s extremely functional.  Meaning, it’s your go-to motor pattern (or should be) to lift anything heavy from the ground.  Three, it works on grip strength (see pull-ups and the reference to manhood above).  Four, it’s unique in that it targets two of the most common weaknesses…upper back and glute stength.  Ninety percent of all people walking through my door for the first time suffer from poor posture (upper back strength) and gluteal amnesia (inability to fire glutes).  Don’t know what a deadlift is?  Well, it’s basically a squat in which you’re pulling a weight (barbell, kettlebells, medicine ball, dumbbell) off the floor. At first glance one may think deadlifting is bad on your back, it’s actually the contrary.  It’ll build a strong back and an awesome “nut cracker”…glutes.

    Good Point

  5. Push-ups:  You can’t get simpler or more functional than a push-up.  It can practically be performed anywhere.  They are great for improving shoulder health.  Not only do push-ups work the upper body, but if done with perfect posture, the core is activated as well.  No equipment is needed and there are a million variations to challenge even the strongest of push-up aces. In the video below I demonstrate spiderman push-ups which really engage the core.  Here’s a link to a post I wrote on push-ups=> Push-Up Boot Camp.
  6. Rear Foot Elevated (RFE) Split Squat:  I wrote an entire blog article on this exercise (The World’s Best Lower Body Exercise).  Couple this with an upper body exercise like a dumbbell curl and press and you’re talking serious full body carnage.
  7. Heavy Sled Pushes:  Ask anyone that trains at EXL about sleds and they will probably blurt out some form of an expletive and then smile and tell you how you need to try it.  Not only does it work the lower body in an extremely functional fashion, but the whole upper body and core work together as well, not to mention the metabolism blast you receive.

Of course, these are my choices.  What are yours?  Make comments below, I’d love to get feedback.

Stay Fit,

Mat “the trainer”

Mat Gover BS, CSCS and Pam Gover CPT are Orem fitness boot camp instructors, personal trainers, and real world fat loss experts. They also own EXL Fitness & Performance, a personal and group training studio.   To book Mat to speak at your Utah Valley company, club, or organization please contact him by email at matthetrainer@me.com or by phone at (801) 836.7185.  For a free two-week trial to boot camp and experience the best personal training in Utah Valley please call Mat or drop by the gym (1623 N State St, Orem right next to Costa Vida).


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Categories : Boot Camp, Cardio, Core, Fat Loss, Training

Functional Warm-up for Boot Camp or Training

18 05 2010

EXL, Excel, boot camp, Orem boot camp, Orem personal trainer, Mat, Matt, the trainer,Warming up has changed throughout the years.  Back when I was in high school athletics we did a series of static stretches.  You know the kind…the whole team spreads out in lines on the field and you bend over and reach for your toes while trying to keep your knees straight  at the same time you count to 10 as a team then clap and move onto the next stretch.   Most the time nobody was real serious about getting a good stretch, half the time someone would break wind and then the whole stretching session was blown because we would be laughing so hard.  I’ll be honest we were just going through the motions to keep coach happy.  When I worked in a large commercial gym I saw the same attitude.  People bending over a few times, stretching their “hams” and then walking over to the bench press and proceed to workout.  I have no idea how hamstring stretching gets one ready for bench press, but I saw it everyday.  If they were real serious they would shake their arms while walking over to the bench.

Here are some key point to a correct warm-up

  • Perform a general full body warm-up:  Some people think a quick run on the treadmill works, but unless you’re only doing legs in your workout than it is hardly an appropriate warm-up, and even then it would only be appropriate if all your movements were in the anterior/posterior plane (exercises only moving forward or backward, like forward lunge).
  • Focus on full ranges of motion: Even though running may somewhat warm your legs up for forward exercises like lunges it hardly takes your legs through the complete range of motion required for real lunges.
  • Multi-planar movements:  Again in our running example above we are only moving in the forward/backward motion, we skip the lateral plane (side to side) and the transverse (rotational) planes too.  Life is multi-planar, front/back, side to side, rotational movements are required daily, so our workouts should incorporate them as well.
  • Emphasize the activation of key muscle groups like the core, scapular stabilizers and glutes
  • Elevates total body temperature: an effective warm-up will induce a sweat
  • Excites the nervous system:  Not only are key muscle groups activated through the nervous system, but balance and coordination are called into play as well.
  • Utilize dynamic stretching movements:  Dynamic stretches are held for 2-3 seconds compared to 20-30 seconds with static stretching.  And instead of being completely passive, the antagonistic (opposite) muscle is contracted while stretching the target muscle.  In functional stretching (a form of dynamic stretching) multiple muscles are stretched at once, balance is incorporated as well as neural integration (coordination).  The stretches look similar to yoga poses.
  • If performing maximum effort movements ie: 1 rep max, then perform a specific warm up with that exercise.  In the bench press example above, do some scap push-ups or a low intensity set(s) of bench press to get the specific muscle and movement warmed-up.

Below are a few of the warm-ups we utilize in our Orem EXL Fitness Boot Camp, as well as in our personal training settings.  The big advantage to these routines is that they can literally be performed anywhere…no equipment and only with enough room to do a push-up.

Stay Fit,

Mat “the trainer”

Mat Gover BS, CSCS and Pam Gover CPT are Orem fitness boot camp instructors, personal trainers, and real world fat loss experts. They also own EXL Fitness & Performance, a personal and group training studio.   To book Mat to speak at your Utah Valley company, club, or organization please contact him by email at matthetrainer@me.com or by phone at (801) 836.7185.  For a free two-week trial to boot camp and experience the best personal training in Utah Valley please call Mat or drop by the gym (1623 N State St, Orem right next to Costa Vida).


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Categories : Boot Camp, Training

Fit 4 Fall Body Transformation Winners

25 10 2009

EXL_RGBWe just recently finished our Fit 4 Fall Body Transformation Contest.  A no holds barred contest comparing total percent body fat lost and visual changes when comparing before and after pics.  It was just a 7 week program but both our winner lost 4% body fat.  I’ve never seen such a dichotomy with winners.  In the men’s division Kelly Wilkinson lost close to 20 lbs with over 17 lbs being body fat.  He did lose 2.5 lbs of muscle, but I’ll gladly trade  2.5 lbs of muscle for 17 pounds of fat  any day.  In two boot camp phases Kelly has lost 69 lbs.  Way to go Teek!!  In the Women’s division Angela Oakeson also lost 4% body fat.  She started in the teens with her percent body fat which is considered lean already.  Losing 4% is quite remarkable, she also lost 2 inches in her waist.  Both win a free month of EXL Fitness Boot Camp.

Other winners losing between 2-4% body fat include Lynnette Wolf, Jacci Miller, Jeff Rust, Steve Washburn honorable mention goes to Debra Durfey.  Each winning massages provided by Joan Mower and Monica Nardone and spa packages provided by Evolution Day Spa and Pampering Plus Mini Spa.  Free day climbing packages at Momentum Indoor Climbing Gym were also awarded.

We have just begun our Push Yourself Boot Camp phase.  This is a performance transformation contest testing push ups.  Awards for most improved and most push ups overall will be given out.  If push ups are the bane of your existence or you would like to improve your push up strength follow the push up program I posted last winter.

Now for our nutrition tip #5 sponsored by Precision Nutrition.

Tip #5
The 10% Factor
by Dr. John Berardi

If some people eat one food not on their plan, their failure to be perfect sets in motion a psychological chain of events that leads to frustration and the inability to get right back on the plan. The all-or-nothing mentality sets in and BAM, they’re back to nothing. But it doesn’t have to be this way. 100% nutritional discipline is never required for optimal progress. The difference, in results, between 90% adherence to your nutrition program and 100% adherence is negligible. So allow yourself the extra 10% wiggle room. This will allow you the freedom to eat a few extra things not on your menu without the guilt and subsequent crash.

SEE ALSO:
This tip is sponsored by Precision Nutrition – our pick for the best nutrition and supplement resource currently available. Containing system manuals, gourmet cookbook, digital audio/video library, online membership, and more, Precision Nutrition will teach you everything you need to know to get the body you want — guaranteed.

Order Precision Nutrition now and get $50 off!

I am a firm believer in the 10% rule.  Not only does it allow you to eat some foods not on your nutrition plan, but it gives you a mental break.  Often times when we mess up on our nutrition program it sets in motion a cascade of feeling and emotions that can sabotage our progress.  Now, ideally I prefer you to plan your 10% meals, but life happens.  When it does, accept the nutritional breakdown and get back on the program.  Do not let it escalate into a whole day or weekend of nutritional weakness.  To put the 10% rule into perspective, I eat 6 times a day 7 days a week so 42 meals a week.  That allows me 4 meals a week to not follow the rules.  That does allow me some breathing room, but by no means is it easy.  That still means that 38 times in a week I followed the nutrition plan eating ample amounts of lean protein, a wide variety of vegetables and healthy fats at every meal.

I can already hear you out there, “Wow, 4 cheat meals a week!!!”

Let me clarify something here.  All 10% meals are NOT “cheat meals”.  And all “cheat meals” are NOT 10% meals.  Confused?  Let’s start by defining a “cheat meal”.  A cheat meal is an unplanned breakdown from your nutrition program.  A 10% meal is a planned wavering from the nutrition plan.  This can include an overindulgence of your favorite food…like hot dogs.

That's a lot of mystery meat

That's a lot of mystery meat

Or it can be just a small wavering from the plan.  Not all 10% meals are full on orgies of processed foods and refined carb gluttony.  A 10% meal can be eating long grain wild rice in a meal that usually mandates no starchy carbs.

Here’s a real life example.  The basic nutrition plan I teach has 10 rules or habits lovingly referred to as the “10 Habits of Highly Lean Eaters” or the “Healthy 10″ for short.  One of the rules is only eating starchy carbs (breads, pasta, rice, corn, potatoes, oatmeal) only within 1-2 hours after exercise.  Now I usually workout first thing in the morning, but there are days that my workout falls in the middle of the day.  I will occasionally plan a 10% meal on those days and have steel-cut oatmeal for breakfast.  Is that a cheat meal?  No.  Is it unhealthy?  No.  Am I following the program?  No and yes.  No, in the sense that I didn’t follow the aforementioned rule and ate carbs outside the workout window, but yes because it was a planned 10% meal, one of the 4 I have planned in a week.  I’m not saying I never eat pizza or I get veggies with every meal.  I am saying that I plan my 10% meals so i can enjoy other healthy foods like steel-cut oats or enjoy some not so healthy foods like pizza.  When life happens and I don’t plan accordingly  and I skip veggies in a meal or skip a meal altogether or while watching the game at a friend’s house I inadvertently eat half a pizza, then that is a cheat meal, unplanned and potentially triggering a landslide of guilt and regret leading to further mayhem and anarchy.  Hopefully, when I have a cheat meal it’s at a point in the week in which I haven’t used up all my 10% meals and my cheat meal will constitute a 10% meal and my quest for ideal body composition will not be squelched.

Planning out in advance your 10% meals gives you something to look forward to, helping you to stay firm in resisting nutritional temptation.  But, even if you have already maxed  out your 10% meals for the week and you falter and have another cheat meal.  All is not lost.  You still have made some great nutritional decisions earlier in the week.  Your fat loss goal may be delayed a little, but you have learned something about yourself.  Use what you have learned and apply it next week.  Figure out your emotional weaknesses and faulty nutritional planning and remedy them.  It may take a few weeks to figure out solutions, but the solutions will serve you better.

Not all nutritional breakdowns are remedied by just being stronger willed.  If one of your friends just had a miserable break up with their boy/girl friend don’t offer to take them to Coldstone Creamery and console their grief while downing a big ol’ fatty sundae.

How bout take your friend out for a friendly arm-wrestling competition instead of ice cream...LOL

How bout take your friend out for a friendly arm-wrestling competition instead of ice cream...LOL. My money's on the brunette.

Go for a walk or hike and talk it over.  We often times use food to “ease” our emotional hardships.  When in reality it furthers our dysfunctional, emotional connection with unhealthy eating habits.  Break the cycle!!  Either choose a healthier fare and foster an emotional connection to healthier food or choose another healthy, non-food alternate to help ease the emotional pain.

Likewise, don’t sabotage yourself by going to your friend’s house to watch the game on an empty stomach.  Which is like inviting a recovering alcoholic to a wine tasting.  Avoid the gaucherie of someone asking, “Who ate all the pizza?”  as you’re polishing off the last bite.  Be smart, don’t put yourself in situations that compromises your self-discipline.

Coincidentally the 10% rule also applies to exercise!

Stay Fit

Mat “the trainer”

PS- Please add a comment on the Fit 4 Fall Contest winners and/or your feelings on the 10% rule and emotional eating.

PPS- Pass this post on to anyone looking to improve their health, energy and physique.

PPPS- Word of the Day: gaucherie (goh-shuh-ree) noun.  1.  lack of social grace, sensitivity, or acuteness; awkwardness; crudeness; tastelessness.

Mat Gover BS, CSCS and Pam Gover CPT are Orem fitness boot camp instructors, personal trainers, and real world fat loss experts. They also own EXL Fitness & Performance, a personal and group training studio.   To book Mat to speak at your Utah Valley company, club, or organization please contact him by email at matgover@mac.com or by phone at (801) 836.7185. For a free one-week trial to his Orem boot camp to experience the best personal training in Utah Valley please call Mat or drop by the gym (1623 N State St, Orem right next to Costa Vida).


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Categories : Boot Camp, Competition, Nutrition

Perfect Posture

30 09 2009

EXL_RGBI love to people watch.  I mean who doesn’t?  The other day I got lassoed into going to the mall with my beautiful wife and kids and while my wife and daughter were in the women’s only underwear store (which is kind of weird, guys don’t have a guys only underwear store???  But if we did it sure wouldn’t be called Victor’s Secret).  Anyway while sitting outside Victoria’s place I had a chance to observe mall life.  We’re talking all kinds of shapes, sizes, styles and ways of life a true slice of red, white and blue Americana.  I don’t think it takes a fitness professional to notice the poor fitness level of todays Americans.  (As a little side note: congratulations we are no longer the fattest nation on the planet.  The Land Down Under, Australia, is now officially the fattest nation ever.  So I guess we can relax a little…ya right, second place isn’t that cool either.)  Anyway, aside from the spare tires and muffin tops I witnessed I was blown away with the severity of poor posture.  From the elderly to the young poor posture knew no limits.  Our relatively sedentary lifestyle does a number on our spine.  For the most part we do a lot of sitting, even if we are recreational athletes and workout religiously we still sit a lot more than our ancestors.  From the moment we get up we sit down to eat breakfast, then sit in our car as we drive to work, at work we sit at our desk, then off to lunch where we sit, drive home sitting in our car and when we finally get home instead of working on getting our recommended 10,000 suggested steps in a day we sit down on the couch and watch Dancing with Stars.  This seated position leads to rounded shoulders and a forward head.  Poor posture leads to shortened muscles which leads to inflexibility and loss of strength, performance decreases and the likelyhood of  injury increases.  Not to mention neck, shoulder and back pain.

Look familiar?

Look familiar?

So how do we ameliorate this condition?  Simple, sit and stand with good posture.  But, what is good posture?  Here is a simple technique you can use to find this elusive position.  In this video I’m working with a group of motivated rock climbers from the Momentum Indoor Climbing Gym.  I usually recommend performing this “posture check” throughout the day to remind yourself what correct posture is.  Once you become aware of correct posture and what it feels like, incorporate it into daily tasks.  For example, practice sitting in your car at stop lights with perfect posture.  When standing in line at the store or bank stand with good posture.  Whenever you receive a phone call from your spouse, practice healthy posture during the conversation.  My point is to find daily tasks that act as triggers to remind you to check your posture.

Careful, by correcting your posture your body will feel more alive.  Things will just work better.  Call it your Chi or just your inner energy, but your musculoskeletal system will function better.  Which is one of the reasons I’m a posture nazi in the gym.  Incorporating correct posture while exercising is one of the fastest ways to correct your posture.

Peanuts posture1 2601

Stay Fit

Mat “the trainer”

PS- Please comment on good posture and how it’s helped you feel more alive.

PPS- Pass this post on to anyone looking to improve their health, energy and physique.

PPPS- Word of the Day: ameliorate (uh-meel-yuh-reyt) verb.  to make or become better, more bearable, or more satisfactory; improve.

Mat Gover BS, CSCS and Pam Gover CPT are Orem fitness boot camp instructors, personal trainers, and real world fat loss experts. They also own EXL Fitness & Performance, a personal and group training studio.   To book Mat to speak at your Utah Valley company, club, or organization please contact him by email at matgover@mac.com or by phone at (801) 836.7185. For a free one-week trial to his Orem boot camp to experience the best personal training in Utah Valley please call Mat or drop by the gym (1623 N State St, Orem right next to Costa Vida).


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Categories : Training

Body Weight Only Boot Camp Workout

3 09 2009

EXL_RGBHere is a full body, metabolism boosting boot camp workout with exercises I consider to be fundamental movement patterns.  Most other exercises are some variation of these basic exercises.  The advantage here is that it can be done virtually everywhere.  The only piece of equipment required is the best piece of equipment you will ever own…your body.  If you’re on the road traveling and don’t want to miss your workout or you can’t get away from the house to go to the gym.  This 20 minute workout will really rock your world.

I initially excogitated this workout for on site corporate boot camps where equipment is minimum and time and space are premium, but it can work anywhere, even at a fitness workshop.

I coached this boot camp at a Clear Health educational workshop series.  Clear Health is  a natural health and wellness program offering nutritional guidance and pharmaceutical grade supplements.  If you have special nutrition needs or concerns see Jackie and Chrystal at Clear Health.

After a thorough warm up (I usually prefer foam rolling and some functional stretches) you will rotate between 5 exercises.  You will perform the given exercise for 50 seconds followed by a 10 second rest to transition to the next exercise.  The 5 exercise circuit includes:

1.  Push-ups

level 1: from knees

level 2: toes to knees (start up on toes drop down slowly, when all the way down drop to knees and perform a pushup from your knees, then get back up on your toes and repeat)

level 3:  from toes

2.  Squats

level 1:  down slow up slow

level 2:  down slow up fast

level 3: squat jumps (drop down slow then stand up fast and jump)

3.  Single Arm Alternating Rows in Push-up Position

level 1:  from knees

level 2:  from toes

level 3:  no feet…j/k there are only 2 levels

4.  Bridges

level 1: double leg, up slow down slow

level 2: double leg, down slow up fast

level 3: single leg, down slow up slow

level 4: single leg, down slow up fast

5.  Front  Planks

level 1: from knees

level 2: from toes

level 3: from toes, one leg in air

level 4: from toes, one arm in air

A slow tempo is 3-5 seconds, a fast tempo is as fast as you can, maintaining control.  You will repeat this 5 minute circuit 4 times for 20 total minutes.  Don’t let the simplicity of these exercises fool you.  The first round may seem easy, but by the end of the third round you will be feeling it.

If you are new to this form of strength training (metabolically driven strength training) just try to survive.  Choose a level of each exercise that you can manage.

If you are a veteran, try harder versions of the exercises in the earlier rounds and as your form fails drop down to the next easiest level.  Keep you intensity high.  Pretend each round is the last and get everything out of each set.  If you need some motivation try imagine running for your life….LOL.

I often imagine running from a bear, but a T-rex works too.

I often imagine running from a bear, but a T-rex works too.

Stay Fit

Mat “the trainer”

PS- Please make a comment on this circuit as well as anything that helps motivate you to workout harder.

PPS- Pass this post on to anyone looking to improve their health, energy and physique.

PPPS- Word of the Day: excogitate (eks-koj-i-teyt) verb.  to think out; devise; invent

Mat Gover BS, CSCS and Pam Gover CPT are Orem fitness boot camp instructors, personal trainers, and real world fat loss experts. They also own EXL Fitness & Performance, a personal and group training studio.   To book Mat to speak at your Utah Valley company, club, or organization please contact him by email at matgover@mac.com or by phone at (801) 836.7185. For a free one-week trial to his Orem boot camp to experience the best personal training in Utah Valley please call Mat or drop by the gym (1623 N State St, Orem right next to Costa Vida).


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Nutrition Tip #4…Revving up your metabolism

25 08 2009

EXL_RGBWe just finished our first ever Skinny Jeans Lifestyle Transformation Contest.  And the results are nothing short of amazing.  If you weren’t involved, the contest was a test of compliance and making healthy lifetstyle changes.  Each contestant was given a score card and a scoring system by which to earn points.  Points were awarded for nutrition, strength training, cardio and supplements.  Who ever had the most points at the end of the 6 week contest won.  It was called the “Skinny Jeans” contest because you had to comply to the latest fashion trend and borrow your teenagers tight jeans and workout in them for 6 weeks.  Just kidding, I actually wonder how some of the those kids actually get into those jeans…it’s a mystery.  But really, each contestant brought in a pair of jeans that didn’t fit real well, or maybe were reserved for those “skinny days”.  Pictures were taken, the jeans were left at the gym and after 6 weeks pictures were taken again to see if there was a change.  Every contestant that refused to truckle to their bad habits and finished saw a difference.  I think the results were amazing.  Here are the winners.  Remember, this was a contest on compliance.  We didn’t measure anything except if they were adherent to an exercise and nutrition routine, and it was only 6 weeks long.

3rd Runner Up-  Darin McSpadden

July 7, 2009

July 7, 2009

August 18, 2009

August 18, 2009

2nd Runner Up- Debra Durfey


July 7, 2009

July 7, 2009

August 18, 2009

August 18, 2009

1st Runner Up- Monica Nardone

July 7, 2009

July 7, 2009

August 18, 2009

August 18, 2009


Grand Prize- Doug Holdaway

July 7, 2009

July 7, 2009

August 18, 2009

August 18, 2009

Doug Holdaway is our Grand Prize Winner out of 246 points possible he missed 1 point.  Which means instead of doing intervals (a more effective choice for revving up your metabolism) on 2 days he went on a bike ride with his kids.  He nailed his nutrition and his strength training.  Great job!!  He’s a great example of dedication.  I know his contestant pics aren’t that dramatic, but check out his “before boot camp” pic taken a year ago (Doug actually reports when he started boot camp in January he was actually 10 pounds heavier than in thisLake Powell pic…just amazing.)

From Pillsbury Dough Boy to...

From Pillsbury Dough Boy to...

underwear model!!

underwear model!!


Ask Doug and he will tell you nutrition, strength (especially metabolically driven boot camp workouts) and interval training, in that order, were the keys to his success.  Read my Hierarchy of Fat Loss articles to learn more.

Here’s a quick tip on revving up your metabolism.  I’ve trained hundreds of people and many people think starving is the answer to weight loss.  It only leads to temporary weight loss and a decreased metabolism.  Ask any of these Skinny Jean winners and they will tell you they are far from starving themselves.  They eat frequently and , they eat delicious food.  If you want to feel and look better start with nutrition and exercise.  It’s not rocket science.  Just make it a priority.

Tip #4

Revving Up Metabolism
by Dr. John Berardi

I recommend more calories than most do. That’s because there’s no such thing as a stagnant metabolic set-point. Instead, metabolism chases intake. So, if you want a bigger metabolism, you need a bigger food intake. And if you’re worried about fat gain with this approach, just use outcome-based decision making and adjust energy (calorie) intake every two weeks based on your results. Not much ‘damage’ can take place in only two weeks. So if you end up boosting your metabolism, you’ll be thanking me eternally. And if it turns out you’re consuming too much, you can just adjust down.

SEE ALSO:
This tip is sponsored by Precision Nutrition – our pick for the best nutrition and supplement resource currently available. Containing system manuals, gourmet cookbook, digital audio/video library, online membership, and more, Precision Nutrition will teach you everything you need to know to get the body you want — guaranteed.

Order Precision Nutrition now and get $50 off!

We just started a new 7 week phase of boot camp along with a body transformation contest called Fit for Fall (F4F).  Don’t wait any longer sign up for boot camp or for some personal training sessions and get results.  If your program is working for you, great.  But if you have a hard time staying motivated, or find yourself spinning your wheels at the gym on your own don’t hesitate any longer.  I still have openings in my 7am, 9am (Women’s Only) and 5pm boot camps as well as some personal training times available.  Call, txt to email me for your free one week trial to boot camp or free Fitness Profile for personal training.

Stay Fit

Mat “the trainer”

PS- Please make a comment on these before and after pics as well as comments on revving your metabolism.

PPS- Pass this post on to anyone looking to improve their health, energy and physique.

PPPS- Word of the Day: truckle (TRUHK-uhl) intransitive verb.  To yeild or bend obsequiously to the will of another; to act in subservient manner.

Mat Gover BS, CSCS and Pam Gover CPT are Orem fitness boot camp instructors, personal trainers, and real world fat loss experts. They also own EXL Fitness & Performance, a personal and group training studio.   To book Mat to speak at your Utah Valley company, club, or organization please contact him by email at matgover@mac.com or by phone at (801) 836.7185. For a free one-week trial to his Orem boot camp to experience the best personal training in Utah Valley please call Mat or drop by the gym (1623 N State St, Orem right next to Costa Vida).


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Categories : Competition, Fat Loss, Nutrition, Training

The Best Lower Body Exercise Ever

28 07 2009

EXL_RGBAs a fitness trainer, I get a lot of questions like “What is the best exercise for ______” fill in the blank. I get asked as if there is one exercise that “rules them all” (to borrow a phrase from Lord of the Rings).  One of the most common areas of concerns is the lower body, specifically the butt and thighs. Today I’m going to share one of my personal favorite lower body exercises and all of its awesome variations. It’s called the Rear-Foot Elevated Split Squat  (a.k.a. Bulgarian Split Squat). This exercise is so effective that once you master it, your thighs and knees will be bullet proof!

Before we jump into this, one point I definitely don’t want to feed into is the idea of individual body part training and spot reduction.  Doing this killer leg exercise will NOT target fat loss in your legs.  I am a fervent believer in total body training, meaning that we train the upper body, lower body, and core during every single workout. By training the whole body at once we maximally stimulate lean muscle gain and metabolism and promote total body fat burning in order to effectively eliminate the body fat in all our favorite areas; yep the stubborn fat areas that prevent a good body from becoming a great body. Plus, a diet high in lean protein, fiber, and green veggies and low in unnatural fats and refined sugars and starches is of course a pre-requisite if you want to see your muscles pop in a good way.  It is also important to know that you lose fat in a genetically predetermined way.  You had no control where your body put on the body fat and likewise no control where it takes it off.  You can do all the crunches you want but without total body training, proper eating habits, and enough time to get to those stubborn fat areas you will never get rid of your gut, or your jiggly arms, or the junk in the trunk.

Massage away your trouble areas? Are they for real???

Massage away your trouble areas? Are they for real???

Moving onto the main event: the world’s greatest lower body exercise. My favorite leg exercises are any sort of single leg exercise and their variations, which include split squats.  I prefer single leg exercise in lieu of their double leg counterparts for a myriad of reasons.  For people with back issues, single leg exercises allow them to safely perform lower body exercises without putting their lower lumbar spine in jeopardy of hyper flexion or excessive rounding that can cause back spasms in the short run and herniated discs in the long run.  Furthermore, I feel there’s often such a strength and/or mobility imbalance between one leg and the other that it’s critical to address one leg at a time to really shore up the weak links.  And life is performed assymetrically.  Meaning we rarely lift an object in a real life scenario with perfect double leg squat technique, most of the time we will be in a slightly staggered stance.  When we walk or run it is an example of single leg lunges.  So single leg exercises mimic life in a truly functional way.

My favorite lunge variation is called the rear foot elevated split squat.  Regular split squats are basically stationary lunges.  Begin with one foot in front of the other in a long stride position.  A long stance position puts both knee at a 90 degree angle or slightly more when in the down position of the lunge.  Both feet stay planted toes straight ahead in the long stance and do not move.  The split squat is then performed keeping the front foot flat and dropping the back knee towards the floor.  This is the basic split squat, which I consider the basic of all single-leg, knee dominant exercises.  Once you have mastered the basic split squat you’re ready to move on to the rear foot elevated split squat.  Like the name infers, we’re going to elevate the back foot on a chair, bench, box, or any other sturdy foot support, usually about 12-18 inches high.  You’ll put your front leg well in front of you in order to make sure that your front knee and ankle are lined up, in other words your lower leg will be completely vertical when in the bottom of the lunge. In general, I tell people to exaggerate how far to put your front leg forward so that the front knee is almost slightly behind the ankle as this really helps reduce sheer forces on the knees. Initiate the exercise by loading the front heel (not the ball of your foot) and dropping your hips as low as you can in a pain-free range of motion while staying really tall up top with a proud chest and shoulders down and back. I use a stick to help maintain proper posture.  The back of your head, shoulder blades and tailbone should stay in contact with the stick throughout the entire range of motion.  Ideally I want to drop the back knee deep enough to ensure the front thigh gets down to horizontal.  To help with this I often put a 2-3″ pad under my knee so I have something to gauge my squat depth.  Finish the rep by explosively driving through your front heel to return to the top of the movement. You can start with body weight only in search of front thigh parallel to the floor or lower depth and then progress by adding speed of movement or by adding resistance. You can even incorporate some very cool combination movements with this lower body exercise like adding a curl to press at the top of the movement or even by raising dumbbells overhead to really challenge your core and single-leg balance and stability.

I have yet to find an exercise that hits the legs as hard as this baby does.  In particular, it really helps strengthen your vastus medialis, that inner quad muscle that looks like a teardrop, which is heavily responsible for tracking your patella and keeping your knee caps in line.  So if you have a history of overtraining injuries or patella-femoral issues this exercise is phenomenal for keeping your knees as bulletproof as possible, not to mention a dulcet set of thighs.

As an added bonus it provides a very good stretch for the hip flexor of your back leg, an area that is often very tight, especially for guys. Any exercise that allows you to simultaneously stretch and strengthen your body is a real keeper.  And because of the unstable nature of the exercise (balancing on one leg) it forces the stabalizers (inner and outer thigh muscles) to really fire.  So, don’t waste another moment with the useless abductor/adductor machine (a.k.a. thigh master 2000 ) and get off your butt and crank it with the world’s best lower body exercise today!

Stay Fit

Mat “the trainer”

PS- Feel free to post your comments on spot reduction or the rear foot elevated split squats or your opinion on the best lower body exercise..

PPS- as always feel free to share this blog post with anyone that is motivated by competition or  anyone looking to shed some fat, get stronger and feel more energy.

PPPS- word of the day: dulcet [duhl-sit] adjective: pleasant or agreeable to the eye or feelings; soothing.

To book Mat to speak at your Utah Valley company, club, or organizations please contact him by email at matgover@mac.com or by phone at (801) 836.7185. For a free one-week trial to his Orem boot camp to experience the best personal training in Utah Valley please call Mat or drop by the gym (1623 N State St, Orem right next to Costa Vida).


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