You all know how much I love my burpees! I use them nearly every workout in some form or fashion as they provide an awesome full body workout. And it seems that every trainer has a different way of performing them so today I’m sharing some of my ANGRY TRAINER versions. Get ready!

Performing burpees quite literally trains the entire body and multiple systems; muscles, heart, lungs – and your will if you push hard enough. So in this GNC Live Well sponsored video, I’m share 10 of my favorite variations of this great movement. And you know what? I have even more to show you down the line…!

So check out the video below – and here’s my 10 faves…

1.  Modified  – This is the burpee starting point. If you’ve got shoulder, knee or back issues, this is how you begin your burpee journey. Remember, take your time and move at your own pace. In the video, I’m on my feet as I lower myself to the ground, but if needed, drop onto your knees and perform a modified pushup as well.

2. Flat Belly – This is one of my favorites for sure and the most basic burpee to master. Getting this one right will set you up for future success in the more challenging varieties. I prefer the ‘flat belly’ style as opposed to the pushup burpee (where your chest doesn’t touch the ground) because it more closely resembles a sprawl in MMA and I like getting the spring up off the ground.

3. One Legged – So you’ve mastered the flat belly burpee – now what? Well, try jumping back on just one leg! This will increase the need for core stability, balance and also challenge your upper body musculature a bit more as well. Be sure you remember to switch legs during the set or perform multiple sets of each.

4. Twisting Plank – Now we’re getting fancy! This is a great variation to try. It’s basically the same as your regular old flat belly, but this time when you jump back you twist your torso and land in a side plank position! Sounds like fun right! This will hit your oblique’s (love handles) core and abs in a totally new way, plus due to body positioning, you’ll be performing a totally new version of the pushup. And as always remember to alternate sides.

5. Burpee Jacks – Here we have the first of our exercise combo burpees. I’ve taken the plain old jumping jack and brought it down to ground level to combine with a burpee. What can I say – I live for this stuff! This is a great conditioning exercise for the shoulders, chest and because you’re moving your legs in and out, you also get a bit of glute medius (side butt) in there!

Click here to view the embedded video.

6. Burpee Jump Squats – This is like when Reese’s came out with peanut butter cups! Take two exercises that are badass on their own and combine them. What do you get? More badass-ness! Seriously nothing is quite as hard as a set of 25 burpee jump squats. Pay attention to form and jump out and in with a wide stance to set yourself up for a great jump squat.

7. Bottom Burpee – This is ultra simple – perform a burpee but never stand up and continue jumping in and out! Believe it or not, standing during a regular burpee gives your upper body precious seconds to recover. Well not with these bad boys! Since you never stand up your chest, shoulders, triceps and conditioning will be required to put out max effort. Want upper body endurance? Try 30 bottom burpees.

8. Bottom Burpee Squats – This is a variation on the regular bottom burpee. In this instance, you’ll jump forward from the back position to land in the bottom of a jump squat. BUT you’ll never stand up or jump – just jump back again into the bottom burpee! This requires a bit more upper body strength to ‘spring’ up to your feet and essentially throw yourself up off the ground.

9. Burpee Band Shoulder Press – You probably know I’ve been exclusively using resistance bands in my training for 6 weeks now. So I’ve created this monster to take an already hard exercise and make it harder. I used Bodylastic bands hooked to my feet with ankle straps to perform a flat belly burpee – then when I stand up, I perform a shoulder press! If you don’t have bands, you can use dumbbells or kettlebells too! Heck, any weight will work.

10. Suspension Burpee – This is the most core challenging version of them all and the reason is simple – your hands are suspended over the ground in your trainer, In this case I’m using my awesome Jungle Gym XT (check out my review here)by Lifeline USA, which I absolutely love. The movement is the same as the regular flat belly style, just holding onto the handles for additional stability.

There you have it – 10 of my favorite ways to perform this amazingly versatile and effective exercise. I know – you’re so excited you don’t know which to try first! Don’t forget to join my YouTube channel and check out all of my awesome Angry workouts.

Thank you to GNC for sponsoring this video and remember, exercise is the stimulus and trauma to your body. Be sure to refuel and supplement your program with top of the line products like GNC AMP 60 Whey protein and Beyond Raw pre-workout products!

All information contained within this site, Angry Trainer Fitness.com, is for informational purposes only.  It is not intended to diagnose, treat, cure, or prevent any health problem – nor is it intended to replace the advice of a physician.  No action should be taken solely on the contents of this website.  Always consult your physician or qualified health professional on any matters regarding your health or on any opinions expressed within this website. Please see your physician before changing your diet, starting an exercise program, or taking any supplements of any kind.

FitFluential LLC compensated me for this Campaign. All opinions are my own.

The post ATF Classic: The Top 10 Ways To Perform Burpees! appeared first on Angry Trainer Fitness.

Hey everyone. Let’s face it, if you’re reading this blog you most likely love fitness and and are trying to include activity and smart eating as part of your lifestyle. But often times our behavior can become quite obsessive in the gym or kitchen (or both) and end up taking much of the fun out of being fit.

Take a look at my 10 clues and tell me if you recognize any of these…

1. Make Up Workouts– I KNOW you’ve experienced this – You go out to a party, gathering or another social setting and you eat too much. Maybe you ate too much bread, pasta and dessert. Who hasn’t done that? What happens next is that you feel guilty, then anxious that you’ve just ruined your diet (and life!), are worried you’re going go get fat and end up spending hours on a treadmill or other piece of cardio to ‘make up for it’. I’ve done it.

But here’s the deal – it’s perfectly OK to indulge here and there when you’re committed to a health program. In fact in some ways it may even provide a positive metabolic effect. There’s no need to punish yourself and add extra activity to your schedule because you had a little fun. In the end it will all balance itself it.

2. Misguided Priorities – Yes I want you to have a fitness driven lifestyle. Yes I want you to regularly include activity in your daily life. NO I don’t want you to sacrifice or alienate family, friends, work or other important aspects of your life. What I mean is that I used to schedule my life around my workouts. If there was an event or family gathering, I may not have gone if it interfered with my training. Looking back now, that’s sad.

Sure exercise is a priority, I agree wholeheartedly. BUT you can’t stop living your life to get a workout in. Exercise should be a PART of your life, not your ENTIRE life, and make everything else in your life better. You need to evaluate the balance between your workouts and other areas of your life and ask yourself if something is being neglected because of your focus on the gym.

If you’re a Rock Star in the gym but lacking success with other parts of your life, it may be time to re-evaluate your priorities. I can honestly say other areas of my life have suffered in the past due to being obsessed with my workouts. Now I’m more productive with everything and have a healthy balance.

3. Healthy Guilt – I know this one first hand as well. You eat well, you workout, you’ve been on a roll and making get strides in your program. And even though your diet is great, eating little too much grilled chicken and broccoli makes you feel guilty! Yes this happens and I’m sure many people can relate.

Fitness and health has a unique way of making us essentially lose our rationale thought process. Just take a look around at what people will believe to lose weight or change their body. BUT hear me now – an extra chicken breast and broccoli won’t hurt you or make you fat! It’s a dangerous scenario that needs to be recognized and caught quickly as it could lead to future eating disorders. Stop, take a breath and THINK rationally.

4. Rice Cakes! – I’m sorry, but everyone I’ve ever met who carries rice cakes in their car or gym bag is a bit obsessive. Yes I said it. If that’s you I’m sorry but it’s true. For some reason people think these little puffed rice snacks are a staple of a healthy diet and that they need to eat them every few hours. I promise you this is true.

First, rice cakes aren’t all that great! They’re puffed rice that actually have a higher glycemic score due to being ‘puffed’ (meaning it turns to sugar faster). Second, many are coated in sugar and flavored with artificial junk. Third, they’re almost NEVER eaten alone, but with peanut butter or some other spread! Lastly, they’re not Paleo! Sorry had to point that out.

I know I’m generalizing and I have no evidence to support it, but if you carry rice cakes around you may be a diet addict.

5. Weighty Food – Just as weighing your body on a regular basis breeds obsessive and compulsive behavior, I believe constantly weighing your food may do the same thing. I know many people don’t have firm grasp on calories and perhaps as part of learning, a food scale should be used.

But to weigh out veggies or use measuring cups long term isn’t needed in my opinion (unless needed for a recipe). There are more methods that work more intuitively like eating protein sources the size of your palm, vegetables the size of your fist, two handfuls of salad etc. Eating food and healthy meals should be natural and not feel like a job. That’s a surefire way to not succeed on your program.

Are you really going to weigh your food for every meal for the rest of your life? Eat sensibly and there’s no need for it.

Here are 5 more ways to tell if you’re a fitness and diet addict.

1. You wonder how many calories are in toothpaste or flavored body lubricants.
2. You choose brown rice with your sushi roll only to pick most of it off.
3. You belong to TWO gyms (or more) – one to lift at and the other for cardio.
4. Your kitchen counter looks like a vitamin and supplement store.
5. Your car has whey protein shake stains on the seats and console. (my hand is raised)

*Bonus Your gym bag could clothe a family of five and feed them all for a week.

All information contained within this site, Angry Trainer Fitness.com, is for informational purposes only. It’s not intended to diagnose, treat, cure, or prevent any health problem – nor is it intended to replace the advice of a physician. No action should be taken solely on the contents of this website. Always consult your physician or qualified health professional on any matters regarding your health or on any opinions expressed within this website. Please see your physician before changing your diet, starting an exercise program, or taking any supplements of any kind.

The post The Top 10: Clues You May Be A Fitness & Diet Addict appeared first on Angry Trainer Fitness.

A few weeks ago I posted the Top 10 Fittest Male Celebrities and it created quite a response. I then asked all of you to contribute and give me ideas on who you think is a fit celebrity woman. I’m looking for women that don’t just look good, but also lead fitness driven lifestyles.

So todays Top 10 is written with input from all of you who follow along on my Facebook page. Thank you for sharing your thoughts and enjoy!

1. Cameron Diaz I’ve been a fan of Cameron’s since she appeared in The Mask and lately her body simply looks amazing! She has abs, is super lean and toned and it’s clear she’s putting some serious effort into her diet and exercise program. The 40 year olds program is said to be a mix of strength training, Pilates and cardio. In fact Cameron flips tractor tires! A girl after my own heart!

2. Madonna No list of female fit celebs is complete without the original Material Girl. Throughout the years Madonna has clearly included fitness in her life and her body shows it. I can’t say for sure, but I’d guess her program varies and includes a little bit of everything. Famed personal trainer Gunnar Peterson was asked if the 54 year old Madonna is genetically blessed. His response was ‘no way…Madonna earned that’.

3. Jessica Biel Mrs. Timberlake has got a body on her! Guess what? She CrossFit’s (Justin does too!) AND she eats a Paleo diet! So not only does she look great but with by following that training and eating regimen she can back it up with athletic performance too! Jessica has been quoted saying ‘I’m comfortable with my body and who I am because I work out a lot’, and ‘it’s nice to have a little meat on you’. I’d love to see her and Justin perform a WOD together.

4. Jennifer Aniston Who doesn’t like Jennifer Aniston? At 44, Aniston credits Yoga teacher Mandy Ingber with keeping her body, mind and soul in tip – top shape. The two have been working together for 8 years and clearly it works for Jennifer. The best part is that Aniston isn’t using exercise to get ready for a role but instead aims to be consistent, positive, disciplined yet moderate with her regimen.

5. Vanessa Williams I’ve had the opportunity to meet Ms. Williams years ago and on occassion I see her driving around town in Westchester County New York. I can say she is stunningly beautiful in person and her commitment to regualr exercise is apparent. I’ve read various articles saying Vanessa uses Pliates, cardio, weight training etc. as part of her regimen. And to stay fit and trim you know she’s focused on eating well too. And those eyes…WOW. At 50, Vanessa proves age is just a number.

6. Kelly Ripa Three words – She Is Ripped! The ‘Live With Kelly and Michael” star admits she didn’t start working out till her 30’s proving it’s never too late to adopt a healthier lifestyle and get more active. And get this – Kelly, 42, is also an ex smoker. That’s right, the mom of 3 has made a complete change in her life for the better and quit in 2007. Rippa, who exercises nearly every day, credits running, spinning and mixing it up so as to not get bored with keeping her focused.

7. Pink When I think of Pink, one word that pops in my mind is athletic. Throughout her career she always has looked fit and in shape. 33 year old Alecia Beth Moore says it was daily hour long strength training, cardio and Yoga sessions with Jillian Michaels and Jennette Jenkins that helped to reclaim her body and fitness post pregnancy. And of course she’s as equally disciplined with her diet.

8. J Lo The mom of twins is looking good, but in truth she ALWAYS has looked amazing. And now magician trainer Tracy Anderson is taking credit for J Lo’s body and saying it’s her style of training that got her in shape?! I say BS! But let’s stay focused on Jenny from the block – it’s clear that 43 year old Lopez is dedicated and committed to eating well and exercising. Jennifer has been dancing her entire life and is living proof of the benefits that leading an active lifestyle provides.

9. Gwen Stefani Wow! The mom of two was flashing a six-pack within a year of having her second child. It must be some secret celebrity diet and workout that only the rich can afford that got Gwen back in shape right? Wrong! Here’s the plan that the 43 year old Stefani uses – get 8 hours of sleep, stay hydrated, eat colorful meals and lean proteins throughout the day, stay active on ‘off’ days and be sure to work your core. OK the secret’s out.

10. Jessica Alba It’s hard to believe that the 31 year old – mother of two has been called a bad role model for exercising too soon following her last pregnancy. But you can’t argue with results right? And Jessica, like Biel, has be CrossFitting for some time and can be seen throwing medicine balls, performing WOD’s and getting her burpees in! That’s how to be a fit mom if I do say so myself.

Who would you add to this list and WHY?

All information contained within this site, Angry Trainer Fitness.com, is for informational purposes only. It is not intended to diagnose, treat, cure, or prevent any health problem – nor is it intended to replace the advice of a physician. No action should be taken solely on the contents of this website. Always consult your physician or qualified health professional on any matters regarding your health or on any opinions expressed within this website. Please see your physician before changing your diet, starting an exercise program, or taking any supplements of any kind.

The post The Top 10: Fittest Female Celebrities appeared first on Angry Trainer Fitness.

Here it is! These are my choices for the Top 10 Fittest Male Celebrities. Unlike some actors that only get in shape for a specific role, my selections are guys that I feel really walk the walk and include fitness as part of their lifestyle.

Here we go!

1. Joe Manganiello – The 36 year old True Blood star is ripped. Most recently seen in Magic Mike, rumors are that he just missed being cast as the new Superman. And in a Men’s Fitness interview Joe shared his diet of chicken breasts, oatmeal, protein drinks and egg whites. Yes it seems Joe is a gym junkie and hits the weights hard too. In addition to his fitness, I’m impressed with his overall symmetry and proportions. He just looks good.

2. Daniel Craig – No list can be complete without including todays James Bond. Make no mistake – 45 year old Craig is in shape. With a bodyfat level near 5 % and serious muscle tone, he’s clearly a more edgy (and fit) Bond than ever before and his workouts are tough; fast pace circuit training, Olympic lifts and bodyweight exercises are all part of the mix.

3. Terri Crews – Former NFL player turned actor – comedian, one word sums up Crews: Jacked! This guy can flex every muscle in his body and make them bounce at will. How does Crews stay so lean and walk around at 235 pounds? The 44 year old eats clean and hits the weights. Terri is addicted to power cleans and uses weight training circuits, running and swimming in his rouitine.

4. Jason Statham – In all seriousness, Statham is my favorite. After seeing the original Transporter I became a huge fan. Jason knows how to stay in shape; he uses gymnastic rings for dips, a full size trampoline for an ‘aerial’ cool down, 1 rep max lifts for strength and of course uses a lot of functional training. And we all know he can kick some serious butt! AND he’s 45! Impressive.

5. Common – The 41 year old rapper has really taken his fitness seriously lately and it shows. While Common loves to play basketball, he also works out with celebrity trainer Harley Pasternak who knows his stuff. In addition to eating a health diet I’m sure Common uses all kinds of exercises in his plan and is known to run and rap to build endurance. Whatever he’s doing, he should keep doing it.

6. Zach Efron – I bet you didn’t see this one coming right? Well truthfully I saw Efron’s last movie The Paperboy and I was really impressed. He’s athletic, balanced, not too big or too small and I think he looks dang good. At 25, he’s the youngest guy on my list but I’ve watched his career for years as my kids were big Disney and High School Musical fans. He’s graced the cover of Mens Health and seems to be on the right track. Let’s hope he continues to mature and stays focused.

7. Henry Cavill – We all know who Cavill is right? The 29 year old with the killer body was the star of Immortals. Guess what? Now he’s been cast in the reboot of Superman which looks to be a great movie; more real and dark. Cavill is known for his intense circuit style workouts but for Superman he looks to be a bit bigger and thicker. Plus he’s sporting a beard in a few scenes. Hmmm, I wonder if Superman CrossFit’s?

8. Tom Hardy – 35 year old Hardy showed off a serious physique in the movie Warrior and it’s clear he spends some time in the gym. With traps that reach for the sky, Tom’s posture is ‘fight ready’ and imposing to say the least. Depending on what his role calls for he’s used low carb plans to get leaner, chicken and rice diets to gain weight, trained in MMA for conditioning and lifted heavier to gain weight for his role as Bane in Batman.

9. Ryan Reynolds – I remember seeing Reynolds in Blade years ago and thinking ‘wow’ but I think then he was a bit too big. Now the Green Lantern star has a more approachable physique that looks less hardcore, yet is still athletic and symmetrical. What I like most about Reynolds is that he stresses and credits his diet for being mainly responsible for his body’s look. Sure he does 1000’s of sit- ups, works out and lifts weights, but without a solid nutrition plan, he wouldn’t be as lean.

10. I’m having a really hard time making another choice. I intentionally left guys like Sly Stallone, Dwayne Johnson, Mark Whalberg and others off this list because I feel like they’re the go-to guys to list. And I didn’t want to just pick some actor that has great abs only, but instead tried to choose guys that I KNOW are really into fitness and include regular exercise in their life. Make no mistake, every person on this list pays great attention to their diet and has a solid exercise regimen.

So I’ll leave number 10 up to all of you. In the comments section below, tell me who you think should take this spot and WHY? What’s their workout and nutrition plan?

What do you think of my list? Let the comments begin…

All information contained within this site, Angry Trainer Fitness.com, is for informational purposes only. It’s not intended to diagnose, treat, cure, or prevent any health problem – nor is it intended to replace the advice of a physician. No action should be taken solely on the contents of this website. Always consult your physician or qualified health professional on any matters regarding your health or on any opinions expressed within this website. Please see your physician before changing your diet, starting an exercise program, or taking any supplements of any kind.

The post The Top 10: Fittest Male Celebrities appeared first on Angry Trainer Fitness.

Lately I’ve been getting a lot of letters from people who are just starting an exercise program and feel lost as to what they should do. They’re not sure where to start, what exercises to use or how many times to to workout per week. So I’m sharing my post from February of 2011 that I wrote it in an effort to help new trainees get started on an exercise program the right way.

Many times the way in which you approach a new fitness or diet regimine will determine whether or not you reach success. And truthfully these tips are great reminders even if you’re a  fitness pro. Enjoy

The Top 10: Beginners Mistakes

It’s time for another Angry Trainer Top 10, and this time around I’m tackling the topic of common beginner’s mistakes.

Starting a new exercise program can seem daunting, and with so much contradictory information out there, it’s really hard to make the right choices and get with a solid program. So here are a few pointers on how to get started – the right way!

1. LISTENING TO FRIENDS – I can’t tell you how many friends I’ve seen teach someone poor form or give them horrible advice. Friends can’t teach you the right way if they don’t know it themselves. Be sure to put the same effort into learning about exercise and nutrition that you do when researching other areas of importance. Read and learn from various sources – magazines, books, websites, etc. After all, we’re talking about your life here. I’m not saying to never take your friends comments under advisement, but certainly don’t take it at face value.

2. TOO MUCH, TOO SOON – I’ve mentioned this before – a person gets so excited for their new program that they go to the gym every day. Most of the time, around the 2-3 week time frame they stop going completely. Why? It’s called burnout, and it’s because a person simply didn’t allow time to get used to a new program. Incorporating fitness into you life should be a slow, not speedy, process. Remember you can always add more intensity and weight at a later date.

3. WRONG EXERCISE SELECTION – Many people never reach their goals for one simple reason – they don’t use the right modes of exercise. Just because you’re in the gym doesn’t mean you’re doing the right things. You should primarily choose forms of exercise that provide the results you’re looking for. See my Why Your Workout Isn’t Working – Exercise Selection piece for more specifics.

4. USING MACHINES – I know many of you feel that starting at the “circuit” is the best way to begin a program. Well, the Angry Trainer disagrees! In my opinion, all new trainees should focus on learning how to control and use their body, not have a machine do it for them. For that reason I recommend body weight, balance or one legged, medicine and resistance band exercises and anything else that requires focus and concentration. Machines usually targets a large, prime moving muscle group, so unless you’re a bodybuilder looking to bulk up, I’d move on.

5. CARDIO OBSESSION – It’s a proven fact that most new members of a gym actually only use the cardio equipment. I’ve seen statistics that say as few as 10% of new members take classes, use circuits or lift weights. This is due to most people once again believing that cardiovascular exercise is the best way to get fit and lose weight. That’s completely untrue – all forms of exercise should be used as part of a complete fitness routine. Check out my Cardio Confusion post for more on this long standing myth.

6. EXCESS EATING – It seems like a no brainer, but some people think that because they’re exercising, they’ve earned the right to eat more food. The result – you obviously end up gaining weight! Certainly exercising regularly may make you hungrier since you’re burning more calories. But exercise is not an excuse to pig out, so make sure you watch your dietary intake and eat sensibly. If you feel hungry then by all means eat, but don’t go eating cheeseburgers regularly just because you joined the gym!

7. AVOIDING STRENGTH TRAINING – For years I’ve heard women saying they avoid training with weights as they don’t want big muscles. Unfortunately that means they also miss all of the benefits; improved or maintained bone density, higher metabolic rate, lower body fat, better posture, increased muscular endurance, and long term weight maintenance. Weights are needed in every body’s routine,no matter your gender.

8. LACK OF FOCUS – I can’t tell you how many times I’ve seen people read the daily paper or a magazine while walking, riding a bike or using some other cardio equipment. First of all, I’ve already told you my thoughts on excessive cardio, and second, if you can read and exercise at the same time I guarantee your workout sucks! I’m sorry to be harsh but seriously, you’re in a gym and you’re going to read? Forget the literature and use the gym for what it is, not as a library.

9. TIME OF DAY TRAINING - It may be more entertaining socially to hit the gym on a Monday or Tuesday night when it’s packed, but it’s also a surefire way to be distracted and slowed down. As I’ve said before, fitness centers are like bars and clubs on some nights, so if you’re serious about your workout I recommend going when it’s less busy. I promise you’ll get a better workout without gazing around at who’s hot, and who’s not. Then show off your new body at a real club!

10. LACK OF VARIATION - It’s quite common for trainees to get stuck in a rut and stick with only one mode of exercise. Some people take the same class over and over, only lifts weights, only take Yoga, run on the treadmill etc. If you’re looking to get the most from your exercise routine, you must include varitions in your workouts. The saying ‘If it doesn’t challenge you it won’t change you‘ is 100% true. Try new exercises, classes and constantly keep your body guessing as to what’s coming next. Variation is KEY to fitness and health success.

Bonus  - RACKING WEIGHTS – This is the gym manager in me coming out – I can’t stand when people use various bars, dumbbells, medicine balls or whatever else and just leave them on the gym floor. Then when YOU need a piece of equipment, you can’t find it until you trip over it. This is more of an etiquette issue, but I see a lot of new trainees make a mess of the gym. I’ve always put things away, and one of my mottos is ‘if you can lift it – you can put it back’. I just told two twenty-somethings the other day to clean up after themselves, and I don’t even work at the gym!

So that’s my Top 10: Beginner’s Mistakes, based on what I’ve seen throughout my 20 years fitness career. But what about you? Do you have a beginner’s mistake to share? What bad habits do you see that frustrate you… Let’s hear them…

All information contained within this site, Angry Trainer Fitness.com, is for informational purposes only. It is not intended to diagnose, treat, cure, or prevent any health problem – nor is it intended to replace the advice of a physician. No action should be taken solely on the contents of this website. Always consult your physician or qualified health professional on any matters regarding your health or on any opinions expressed within this website. Please see your physician before changing your diet, starting an exercise program, or taking any supplements of any kind.

The post ATF Classic – The Top 10 Beginners Mistakes appeared first on Angry Trainer Fitness.

If you’ve been following me on Facebook or Instagram, you’ve probably read my ‘Dear Guy or Girl In The Gym‘ status updates. I’ve always been fascinated with gym culture and the different personalities that are on display. So once per week I’ve been posting a little light hearted commentary on what I see. As someone commented yesterday, ‘we all are thinking it, but Angry Trainer is the one who says it!‘.

These new (comical) posts have been quite a hit and generate a lot of comments. It seems many of you can relate to what I describe. So I thought for today I’d go back to January of 2011 and share my first post on the various people you’ll see in gyms all across the world. Make no mistake, it doesn’t matter where or who you are, you WILL see these characters in fitness centers everywhere! Enjoy…

The Top 10 People You’ll Meet At The Gym

I’ve always said the gym is a culture in itself – as rich as any National Geographic Channel special!

Don’t be fooled into thinking the people you’re working out with just like having big muscles and hot bodies. Underneath the training are a complex set of personality traits and some ritualistic gym behavior. So for a bit of fun today here’s my list of the Top 10 People You’ll Meet At The Gym… See if you recognize then from your gym, or even in the mirror!

1. The Fashion Designer – I’ve seen this behavior in many muscle guys, but on occasion women also exhibit some scissor savvy, shredding their clothes in certain spots for a particular look – and to show off their bulging muscles! Over the years I’ve seen guys cut their shirts and lace them up with shoe strings, or tie them back together with knots. And how many men shred the sleeves of their shirts? It seems some people put more effort into preparing what they wear to the gym than what they do once inside.

2. The Attention Getter – She comes to the gym, covered up head to toe in baggy sweats, wearing a baseball cap and hood, and singing along to her iPod. It’s truly annoying and a weak, purposeful attempt at getting noticed. Poor girl. Of course you’ve seen other methods of attention getting from the guys, like dropping weights, screaming and yelling. Don’t give them the attention they crave!

3. The Scissor – I know you’ve heard me use this term before. It’s a name for guys with huge upper bodies that slack off on their leg training and hence end up looking like a pair of scissors! This is a common male condition with many men not willing to put the effort into serious leg workouts, thinking that 4 sets of leg extensions are sufficient. How many guys have you seen that look like beach houses held up by stilts? Are you one?

4. The Unveiler – I’ll admit, I’ve been guilty of this behavior in my early days. The Unveiler is a person who wears long sleeves, or a sweatshirt, and is completely covered up for the first half of their workout. Then when they’re all pumped up after lifting for a while, they unveil and reveal a skimpy tank top to expose their bulging muscles for all to see. It’s kind of like… surprise, look what I have under this shirt! Pay attention next time you’re in the gym and you’ll see what I mean.

5. The Disillusioned -Do you know how many times guys have asked me for a spot while lifting weights far beyond their abilities? Too many to count, that’s for sure. And no, they weren’t performing negative only training. I actually told one guy “no” last time he asked because it was more of a workout for me to spot him than for him workout! Lift the weight, not your ego people!

6. The Stairmaster Queen – She’s a gym classic; hands facing backwards, arms extended with elbows locked, butt sticking out, taking little tiny bouncing steps on the stepper for what seems like an eternity. She never looks any better, or does anything else in the gym – except for reading a magazine during her ‘workout’.

7. The Sheet - In addition to being a ‘Scissor’, a lot of guys are also what I call “sheets”. Meaning they look wide when viewed from the front, but when turned sideways they virtually disappear; their body has no depth. This is a clear case of mirror bodybuilding. A lot of guys only train the muscles they can see, so their chest, shoulders, and arms get great workouts. But the back, upper back, rear shoulder and everything else they can’t see get’s neglected.

8. The Drag Queen – Some women come to the gym with full hair and makeup as if it’s a night out on the town. I’ve also seen men put cologne on before their workouts, which just reinforces my view that a lot of fitness facilities are like bars and clubs, just with exercise equipment added in! I’m not saying you shouldn’t care about your appearance, or put thought into it, but come on, really?

9. The Tester – This is the guy that walks towards you, directly in your path and doesn’t move out of your way. It’s like playing human walking chicken. They’re gym bullies, if you let them get away with it once you’re doomed. Next thing you know they’ll be giving you wedgies near the squat rack!

10. The Talker – This is the really nice person that everyone likes and gets along with, but when you say hello your workout is over! They just talk and talk and talk, and then talk some more. You may get a set in a here and there, but your whole routine will be interrupted. I’ve actually recently changed gyms specifically for this reason alone, as I couldn’t get a workout in without being approached for conversation. They’re good people, they just talk too much!

And guess what? There are more! I followed this post with The Top 10: MORE People You’ll Meet At The Gym! There’s 10 more characters you’ll recognize for sure. If you suspect that a third installment is coming…you’d be right!

Sound familiar? What do you think? What are the other gym ‘types’ you commonly come across… start commenting everyone…

The post ATF Classic: The Top 10 People You’ll Meet At The Gym appeared first on Angry Trainer Fitness.

I was asked to write a Facebook guest post for my friends over at BodyRocktv. You’ve heard me speak of them here before and in all cases have given the Internet icon big thumbs up. Freddie, who is the man behind the camera and creator of the BodyRock and now Daily HIIT brands only asked that I ‘stir stuff up’ when giving me suggestions for my post. Hmmm…I can do that.

So today I’m sharing what I wrote for my friends in Canada. Here we go.

Top 10: Reasons Your Workouts Suck!

In the world of fitness and health, more people fail then succeed at reaching their goals. Most people don’t fail due to lack of commitment, dedication or resolve. It’s actually simpler than that – their workouts suck! So I’ve compiled a list of 10 reasons that may be holding you back from reaching your true potential.

Recognize any?

1. You’re A Poser. It’s that simple. Just because you belong to some popular Facebook fitness groups and are involved in several online communities, doesn’t mean you’re a fitness machine. I’ve met more people who pretend to be fitness elite that couldn’t do one pushup or a set of burpee’s when their profiles would lead you to believe otherwise. It’s almost like having a fake profile on a dating site. If you can’t actually perform workouts that you talk about, there’s a problem. Walk the walk and be who you say you are. We’ll all find out eventually. And using other peoples body shots as YOUR profile pic is creepy.

2. You Never Change. Good intentions mean jack with regard to fitness programs – an intelligent plan and follow through are key. Let me ask you – have you ever seen someone’s before and after pictures and thought…”hmmm, they don’t look any different?” People, if you’ve been working out for months and see little to no progress, guess what? Your workout sucks! Time for a change I’d say. Try re-evaluating your program and or diet to see what’s slowing you down. When you’ve got a good plan and your committed, progress is inevitable.

3. You Lie. Your Gym Boss timer is all set to go for one of your Bodyrock, Daily HIIT or Angry Trainer workouts. You press start but when it beeps again you don’t start right away but take extra time and hit the reset button a few times throughout the workout. You don’t get the number of reps set fourth in the workout but you tell everyone you did. Sound familiar? Then you go and post comments on how awesome the workout was! That’s lying, not only to others but to yourself as well. Instead, be honest and say you needed more rest time or shorter work intervals and that you’re working towards better conditioning.

4.You’re Narrow Minded. I’m guilty of this in the past. When we find an exercise style that we like, we tend to stick with it and actually be kind of snobby towards other programs and trainers. If you’ve been doing the same kind of workouts forever, chances are your workout needs an overhaul and your body is bored. You MUST get out of your comfort zone and try new things as new challenges forge the beginnings of change and strength. No one is saying that you shouldn’t do what you like, but believe me also doing what you don’t like has benefits too!

5. You’re An Addict. Here too is another reason your workout plan may need some rethinking. I know how much we all love exercise. Not only does it make us strong physically, but mentally and emotionally it’s quite satisfying as well. The problem is that you can have too much of a good thing. You get stronger, healthier and more fit when you’re NOT in the gym. Proper rest and recuperation is key to living a healthy and fit life. If you workout 7 days a week and all you ever talk or think about is the gym, celebrity trainers and your latest – greatest exercise program – you need to get a life. Don’t be ‘that’ person at a party. Do you know what I mean? Try taking at least 2 FULL days off per week and get a hobby.

5 more reasons your workouts suck!
1. You’re more worried if your outfit matches then how many pushups you can do.
2. You take more pictures of yourself working out then reps of exercise you finish.
3. Most of your ‘workout’ is on the cardio deck.
4. You don’t know what extension or flexion means.
5. You put more effort into you Facebook & Instagram profile than your workout and diet.

*Bonus – You think Tabata comes with a side of Miso soup and green salad.

So there are my 10 reasons your workouts suck! Before you go and get all crazy on me, I say lighten up! And take everything I say with a grain of salt. (Ironic coming from me huh?) Seriously, exercise should be fun, engaging and add to the overall well-being in your life. It shouldn’t feel like a job or be something that you dread doing. If you treat your body with respect it will repay you with strength, vitality and a better quality of life.

And don’t forget to check out The Daily HIIT for free workout videos!

All information contained within this site, Angry Trainer Fitness.com, is for informational purposes only. It’s not intended to diagnose, treat, cure, or prevent any health problem – nor is it intended to replace the advice of a physician. No action should be taken solely on the contents of this website. Always consult your physician or qualified health professional on any matters regarding your health or on any opinions expressed within this website. Please see your physician before changing your diet, starting an exercise program, or taking any supplements of any kind

The post Top 10: Reasons Your Workouts Suck! appeared first on Angry Trainer Fitness.

If you follow me on Twitter, Instagram or if you’ve scanned the Angry Trainer Facebook page recently, you’ve more than likely seen the written version of my CrossFit WOD’s. Sometimes I’ll try a benchmark workout right from the CrossFit trainers handbook and other times I’ll make up my own.

But if you’re not familiar with certain abbreviations and terms, the rundown of exercises may appear to be a foreign language. So today I’m sharing the Top 10 CrossFit terms to help all of you better understand what the heck these workouts are!

1. AMRAP – As Many Rounds or Reps As Possible. Basically, in a given time frame the trainee will either try to get a maximum number of reps or if the workout is a circuit of two or three exercises for a set number reps, you would the try to get through as many rounds of that circuit in a given time.

2. DU’s – Double Unders’s. Not only does this exercise actually sound very cool, but it’s super tough. What is it? Simple – it’s jump rope, but instead of swinging the rope once around the body per jump, you swing it twice! Hence the name double under’s, get it? The rope makes an awesome whipping sound when performing these and up until yesterday, mastering this exercise eluded me. Not any more!

3. SDHP – Sumo Deadlift High Pull. This is one of my favorite exercises now. It’s essentially a sumo (wide stance) deadlift combined with what you most likely know as an upright row in traditional lifting. It’s an awesome full body movement that when done properly also engages a lot of core, hip and glute musculature.

4. EMOM – Every Minute On The Minute. This is when a trainee will perform a set number of reps for a certain number of exercises starting exactly when the minute starts and for a set amount of time. The faster you complete your reps, the more time you have to rest. So if EMOM you perform 10 squats, 10 pushups and 5 sit-ups in 35 seconds, you get to rest 25 seconds before starting again. How long is the WOD? It’s up to you. Try what I just suggested for 10 minutes and you’ll get an idea how this works. Get it?

5. POOD – 16.3 Kg or 36 pounds. I guess using kilograms didn’t confuse enough people, so now we also have pood’s as well. It’s a Russian conversion measurement for weight that may require you to breakout a calculator. Most Crossfit gyms will have their bells color-coded to 18lbs. (.5p), 27lbs. (.75p), 36lbs. (1p), 54lbs. (1.5p) and 73lbs. (2p).

6. Thrusters – Here we have yet another favorite exercise of mine. Weight training and bodybuilding traditionalists will call this a push press or squat and press but really in CF it’s much more. It’s actually a ‘thrust’ from the bottom position of the squat to standing, while holding a barbell or dumbbells and finishes with an overhead press. Special attention is focused on shoulder position, hip engagement and thrust technique.

7. HSPU’s – Hand Stand Push-Ups. I’ll admit it, I don’t do these very well. Essentially a trainee will walk up to a wall, place their hands on the ground and get into a handstand position with their feet resting against the wall for balance. Once in position, the trainee will then begin lowering and pressing their body (yes, upside down!). Some people use blocks or place pads under their head to shorten the range of motion, but no matter what these are tough!

8. MU’s – Muscle Up’s. I’m really close to getting one of these with perfect form! What is it? Think about combining a pull-up with a dip on a pull-up bar. The trainee will grab the bar, perform an overhanded pull-up and as they reach the top of the movement, they’ll transition into the start of dip and press themselves up to straight arms above the bar. The advanced trainees will do these on gymnast rings, which requires much more control and stabilization.

9. OHS – Overhead Squat. This is a squat performed while holding a bar over your head in an active shoulder position. Since many people suffer from lack of shoulder mobility (my hands raised), this exercise is extremely tough with holding just an 8oz. piece of PVC pipe overhead. But I can tell you that I’ve been practicing for months and I’ve become significantly more proficient and my shoulders are more flexible.

10. TTB – Toes To Bar. This is a great abdominal exercise. Head over to your pull-up station, jump up and hang with straight arms. Next start to perform abdominal leg raises but with a little bit of body swing that allows you to touch the bar you’re holding with your toes. Although there is a bit of momentum, the movement is controlled, precise and deliberate.

I’ve shared what I think are the ten most common used terms in many CrossFit WOD’s (Workout Of The Day) but there are many more. When I first became a Level 1 CrossFit trainer, I was a bit lost too. But like anything else these exercises and acronyms will become a second language to you.

Do you have any CrossFit terms to add? Share them below.

All information contained within this site, Angry Trainer Fitness.com, is for informational purposes only. It’s not intended to diagnose, treat, cure, or prevent any health problem – nor is it intended to replace the advice of a physician. No action should be taken solely on the contents of this website. Always consult your physician or qualified health professional on any matters regarding your health or on any opinions expressed within this website. Please see your physician before changing your diet, starting an exercise program, or taking any supplements of any kind

The post Top 10: Most Common CrossFit Terms & Meanings! appeared first on Angry Trainer Fitness.

Tis the season…to get fat that is! I’m sorry but it’s true. I’d take a guess that millions of Americans will gain at least 10 pounds this holiday season. Everywhere you go there are cookies and cakes and meals made with more sugar, oil and butter than in a big old pound cake. Temptation is everywhere!

And lets get real – you KNOW what to eat, what to taste and what to skip altogether. So today we’re refreshing an old list of some favorite holiday dishes and treats that are pure calorie bombs – but it’s really just a small sampling of just how bad holiday food could be. I wanted to open your eyes to just how many calories are in some of these classic recipes.

With that said, enjoy yourself! Remember – nobody gets fat in one day and surely one loaded meal won’t hurt you. BUT when you’re done, you’re done. Don’t let one or two days of family dinners and parties snowball into a whole week’s worth (or more!) of bad choices. Got it?

Happy Holidays!

Top 10: BIGGEST HOLIDAY DIET DANGERS

1. Eggnog – I consider this holiday icon the worst of them all because you can always drink more calories than you can eat. Coming in at almost 350 calories for just 8 ounces, of which HALF is pure fat, this stuff is a liquid artery clogger. If you like the flavor, get some eggnog flavored coffee or tea. They have no calories and while it’s not exactly the same, your belly will thank you.

2.  Cheese Breadsticks – This is a favorite of mine that I love to dip in the gravy at Thanksgiving. But beware they can be up to 250 calories each and be almost half fat! Two grilled cheese sandwiches have less calories and fat than two of these bad boys!

3. Candied Yams – These are by far my all time favorite, especially when they are prepared with marshmallow and brown sugar! But of course they are terrible nutritionally, with a minimum of 300 calories per ¾ cup serving, consisting of pure sugar and saturated fat, so the calories really add up. And who eats just one serving? No one I know.

4. Potato Latkes – Why does the good stuff always have to be so bad? Let’s see, potato, butter, egg yolks, cheese, and sour cream it can’t be good. One small pancake is over 250 calories and has 18 grams of fat. That’s the same amount of fat in 16 plain Hershey’s kisses.

5. Stuffing – You didn’t think I’d miss this did you? Traditionally cooked INSIDE your turkey, stuffing absorbs a lot of animal fat in addition to the grease and butter used in the ingredients. It’s like a fat sponge. How many calories and fat? How about if I said you could eat almost 2 Snickers bars for 1 cup of stuffing – Wow!

6. Apple Pie – I think some people are under the impression that fruit based desserts are healthier than other fruitless options – WRONG! Little old grandma’s dessert packs 550 calories and 32 choking grams of fat in each 1/8 pie slice. That’s almost 3 slices of pizza from a medium cheese pie. Grandma is sweet, but she’s a killer!

7. Meat Lasagna – I’m not sure how many of you have this for Thanksgiving, but I’ve been eating lasagna as the course BEFORE the turkey since I was 4. Ready, sit down for this – lasagna has 400 calories in just ¼ cup serving, which is a 3 x 3 piece. That’s without all the extra sauce and grated Parmesan cheese you add to it. And it has the same amount of fat as a 6oz. piece of fillet Mignon.

8. Stuffed Mushrooms – These little cute fungi stuffed with yummy stuff add about 100 calories to your belly each. I know I eat too many, but this year I’m limiting myself to just two, or the caloric equivalent of ¼ cup of my nemesis – ice cream.

9. Pumpkin Spice Frappuccino – Tis the season and you’ll be seeing this concoction at coffee houses through New Years. But it should come with a free gym membership as the large size has 500 calories, 75 grams of sugar, and 20 grams of fat. You’d need to work out intensely for up to an hour to burn those calories.

10. Quiche – Most varieties pack quite a calorie punch due to butter and cheese being used in generous amounts. For about the same amount of calories in one slice, you can chow down on a six-inch chicken Parmesan grinder. And one slice provides more than an entire days worth of cholesterol.

Now you can see why so many people gain weight over the holidays. Most holiday foods, including many not listed here, are calorie dense and are so tasty it becomes very easy to overeat. To avoid the dreaded weight gain, be sure to taste everything but eat nothing! In my opinion you’ll feel much less deprived if you get a little sample of everything that’s being served rather than trying to exclude it all.

Also, another little trick I use is to eat lots of greens, salads, and vegetables if they’re available. Mixing them in with your food will create bulk without the addition of so many extra calories. And make sure to drink plenty of water as recent studies suggest that people who drink a cup before dinner ate less food.

I hope this list enlightened you a bit, and helps you to make some better decisions. If not, I can be reached here through the site for personal training! Happy Holidays.

What do you think of my list? Do you have other foods to add? Or a healthier recipe for any I’ve listed? Let me know.

The post ATF Classic: The Top 10 Holiday Diet Dangers! appeared first on Angry Trainer Fitness.

Today I’m sharing another Classic ATF post that is worth taking a look at again. Last September I posted this mat / floor routine to show all of you that a great workout can be found in many forms. In this case, I demonstrated how going through a circuit of ten exercises right in your living room can deliver big results – without ever standing up!

Since its release, this video has become one of my most watched routines with over 18,000 views on YouTube and many of you have written in to tell me how much you love it. In fact some trainees have even worn heart rate monitors during the session and reported that they’ve burned nearly 500 calories! And remember – this is all done on the mat! So check out this awesome routine and let me know what you think!

TOP 10 MAT / FLOOR EXERCISES VIDEO

I’m excited because today marks another first here at Angry Trainer Fitness – it’s our first Top 10 Video!

Typically I write our Top 10 pieces as posts, but since today we’re throwing lots of different exercises at you I thought a video would be in order, so you can properly master each technique.

As the title suggests this is a list of my Top 10 Mat / Floor Exercises. Too often people just use mat work for old favorites like crunches and sit ups, exercises which have their place but aren’t half as effective as people think they are. So my list is designed to shake up your floor work.

These exercises will work just as well for men and women, since most use body weight for resistance. And of course you can perform these exercises ANYWHERE – at the gym, at home, at the road. They’ll give you a total body workout.

You can either pick and choose from the video and add to your existing workouts – or if you’re really up for a challenge, you can perform all 10 exercises as a complete circuit.

If you opt for the latter, don’t think for a second that this workout isn’t challenging – it is! It hits the core, upper body and glutes and focuses on areas that many trainees overlook. And if you perform all 10 movements in sequence, with little rest between, you’ll get a great cardiovascular benefit as well. Try it and let me know your thoughts.

Click here to view the embedded video.

Also – don’t forget to join the Angry Trainer Fitness YouTube Channel to stay updated with my latest videos! There’s lots more great stuff on there for you to check out – and please do spread the word so your family and friends can benefit too.

Be well, but stay Angry!

(Special thanks to our friends at Atlantic Television for all your help with this shoot)

All information contained within this site, Angry Trainer Fitness.com, is for informational purposes only. It’s not intended to diagnose, treat, cure, or prevent any health problem – nor is it intended to replace the advice of a physician. No action should be taken solely on the contents of this website. Always consult your physician or qualified health professional on any matters regarding your health or on any opinions expressed within this website. Please see your physician before changing your diet, starting an exercise program, or taking any supplements of any kind.

The post ATF Classic: Top 10 Mat / Floor Exercises Video appeared first on Angry Trainer Fitness.