What is MetaCardio? 1st seen on Local 4 News Detroit - (Order your copy here!)

On Friday, September 26th on WDIV Local 4 News featured Chuck Gaidica talking with Personal Trainer, Jimi Varner about the benefits of a brand new workout system called MetaCardio.

MetaCardio is a system of exercise that combines the 'best of both fitness worlds' approach to weight loss using cardio and weights.

This is a rapid fire, metabolism-raising workout that combines both cardio and weights in one time efficient workout. It is my contribution to the well-researched and effective training technique known as High Intensity Interval Training or H.I.I.T. This is the next generation of H.I.I.T workouts and is designed to burn a lot of calories by simultaneously challenging both the aerobic (cardio) and anaerobic (strength) systems. It provides a wide variety of workout options and intensity levels to keep you motivated and prevent boredom.

Here are some testimonials from satisfied users!

TESTIMONIALS


Meta-Cardio was the missing piece of the puzzle for me in my training.
After working out hard, three times per week for several months,
I knew that my metabolism needed an extra boost.
I was toning and loosing inches and likely gaining muscle mass,
but I wasn't really losing weight; and that was indeed one of my goals.
Jimi suggested that we keep the same workout; just "kick it up a notch"
with Meta-Cardio. He added a mere 15-minutes of Meta-Cardio to my routine
and the inches kept coming off, but finally the pounds did too. I lost 20-pounds
in about 2-months. It was like a switch had been flipped and it still is working to this day.

Chuck Gaidica


My mind has always been my biggest set back when exercising.
All of the exercise routines I've tried in the past have been repetitive and boring.
I've always had to force myself to do cardio workouts and I've never enjoyed them.
If I didn't have music or a book to read while exercising I'd start thinking about how bored I was,how I wanted to do something else, and then stop the workout.
With MetaCardio there's no time to think about anything other then the next movement,
and before you know you've moved on to another one.
There are so many different movements that can be incorporated into the program it's
virtually impossible to get bored. Now I actually look forward to doing cardio!

Katie Darling


I have been attending a gym and its classes for years and while I know I have made improvements in my cardio-vascular fitness, I still struggle with getting weight off and fitting a consistent workout into my daily schedule. Recently, a couple of people I see at the gym regularly had lost a noticeable amount of weight and were looking very fit. I spoke with them separately and each said almost the same thing. They had been working out using "traditional" routines but had switched over to interval training on Jimi, their trainer's, advice. The pounds melted off! Each used this exact expression. One had lost over seven inches around his waist. Needless to say I did a mini-cardio workout racing over to the phone to set up a personal trainer time with Jimi to learn this routine. One of the best things about this workout, I came to find out, is that it can be done in under 30 minutes. This is great news to me. As a mom, part-time worker and avid tennis player I find it difficult to fit everything in. This workout can be done before tennis or in conjunction with a weight routine or as a satisfying, break-a-sweat, heart-rate-increasing workout all by itself before I shower and head off to the rest of my day. It is still early days for me and this routine but I love its flexibility and I am looking forward to the day in the gym when someone comes up to me and asks what I have been doing so I can pass on Jimi's name to them!

Julie Coulter


I recently celebrated my 51st birthday and while weight has never been an issue for me and I don’t particularly like working out, I do realize the importance of cardiovascular health and strength training. Jimi’s interval training program meets and exceeds my fitness requirements:

1. It’s effective. The combination of strength and cardio is a complete workout.

2. It’s diverse. The strength exercises can be customized and changed to address specific issues and keep the workout interesting.

3. It’s short. I can do this workout with a friend and be in and out of the gym in 30 minutes.

As a tennis playing wife and mother who hates to sweat, I find Jimi’s interval training perfect for my schedule, my motivational needs and my long-term health.

Donna Tiernan


I can’t say I used the program for weight loss but do love it as part of your overall general fitness plan for me. The program has been great in that every day is different. Be it dumbbells versus medicine ball during the active recovery period or the ability to step it up or tone it down depending on my intensity level on that day. I will continue to include MetaCardio in my routine and now find that a simple spin on the treadmill or orbital feels like I cheated myself.

Andy MacPherson


As far as weight/inches I can't say because I am within 5 pounds most of the time and do other things and classes that may affect my fitness results. I love it because it goes by faster than doing just cardio and breaks up the monotony of the same old cardio. The interval workouts raise my heart rate much more than separating my weight training and my cardio workouts. Each interval you get the chance to max out your effort because it's for a short period of time, keeping your heart rate up or in an "anaerobic state" for portions of the workout. I feel stronger and have increased my endurance because of the workouts

If you are a person that walks the treadmill or even the step mill for your cardio activity, it can get very boring - so the change in style can make it interesting again. A person may also find themselves getting comfortable with the intensity level they are accustomed to and not really challenging themselves anymore. By adding the strength segments, you increase the heart rate and also can increase your typical speed because you are at the new speed for a short period of time. What a great way to maximize your workout time, get both your strength and cardio training done and have an enjoyable, challenging workout.

Kathy Smith


I love this workout, it is challenging and I feel so good after finishing a session. I don’t know if it is a little premature to say I see any result but I was able to wear a pair of pre mommy jeans out to dinner last night that didn’t fit two weeks ago!!! This is awesome.

Sue Woodley


The book includes 50 different MetaCardio workouts with the following themes:

· Beginner Workouts – new to training? Start here!

· Bodyweight Workouts – no equipment needed

· Core Workouts – focus on abs, oblique, and low back movements

· Dumbbell Workouts – using dumbbells

· Medicine Ball Workouts – using medicine ball

· Dumbbell & medicine ball Workouts – using DBs and Med Ball

· Lower Body Workouts – focus on lower body exercises

· Upper Body Workouts – focus on upper body exercises

· 30 Second Intervals – more intense, faster transitions

· Athlete Workouts – Muscle Integration

· Bodybuilder Workouts – Muscle Isolation

· Track Workouts – to be done on a track or field

· Hotel Workouts – take your workouts on the road

· Home Workouts – workouts to be done at home

and even Mobility Workouts – focus on range of motion and active recovery

The MetaCardio workout includes illustrations on EVERY workout sheet

Showing pictures on each and every workout sheet takes the guesswork out of the workout so you can concentrate on intensity.

The book also includes an Exercise Index section which gives a detailed description of over 100 different exercises.

You can do MetaCardio in a gym, at home, or even at the local park!

Order your copy today!

Click Here

New Book Release - Tom Venuto!

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PRESS RELEASE
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From: Tom Venuto, via Avery Books/Penguin Group, New York City
Re: pre-release announcement

For Immediate Release. October 28th, 2008

New Hardcover Book By Tom Venuto Reveals the 5 Principles for
Burning Fat, Building Lean Muscle, Ending Emotional Eating and
Maintaining Your Perfect Weight.

http://www.BodyFatSolution.com

By now, we all know that we gain fat when we take in more calories
than we burn. But we're not always rational creatures when it comes
to food and exercise.

Recognizing the emotional and psychological factors that sabotage
success, Tom Venuto's new Book, The Body Fat Solution (Avery/Penguin)
hones in on the real causes of body-fat and provides a sound plan
to take back control of our bodies and end emotional eating for good.

In The Body Fat Solution, Venuto outlines the five principles that
will retrain your mind and body for automatic success. Determined
to help you keep the fat off for good, Tom shows you how to:

- End emotional eating and stop diet self sabotage
- Re-program your mind for "auto-pilot" success
- Go beyond goal setting by crafting a powerful "vision" that
motivates you for life
- Eat healthy, delicious food almost unconsciously and
shed the pounds without depending on willpower
- Invite a supportive social network of friends, family, and
mentors to help you achieve your dream body

Venuto reminds us that calories do count! But The Body Fat Solution
is neither super low carb nor super low fat, and he steers clear of
demonizing entire food groups. Instead, Venuto helps you personalize
an eating plan that takes into account your unique metabolism and
calorie needs. He then presents illustrated workout programs to
maximize the success of the nutrition plan that are fast and efficient.

Most important, he helps you plan and organize your life so that
you can fully implement your new goals and monitor your progress,
and finally maintain your perfect weight for life.

The Body Fat Solution offers help for people struggling with everyday
challenges such as frequent travel, restaurant temptations, busy
schedules, high levels of stress and social pressure -- roadblocks that
can get in the way of the best nutrition or training strategy

Tapping into his years of training expertise and personal experience,
Venuto helps readers change their relationship with food, empowers
them to take charge of their lives, and delivers a program that
promises dramatic and permanent results.

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ADVANCED PRAISE FOR THE BODY FAT SOLUTION:
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"Read this book--if you want to lose weight, improve your body and
your health, and keep up these improvements for life. Tom Venuto
gives it to you straight, basing his program on solid science and
common sense. You will come away with a new feeling of inspiration
and a new action plan to get you started and keep you on track to
help you reach your goals--and then beyond."

Judith S. Beck, Ph.D.
Author of The Complete Beck Diet for Life.
Director, Beck Institute for Cognitive Therapy and Research
Associate Professor of Psychology in Psychiatry, University of Pennsylvania


"At last, easy, concise, no excuses - get skinny - this is the guide
Great work, Tom!"

- Richard Bandler, co-founder of NLP, author, "Get The Life You Want"


"Tom Venuto's Body Fat Solution is one of the most important books
on health, happiness and physical well-being ever written. In this
fast-moving, easily usable series of methods and techniques, you
learn how to enjoy superb physical fitness, achieve your ideal weight,
and feel terrific about yourself both emotionally and spiritually."

Brian Tracy - Motivational Speaker, Author - "Reinvention"


In 2003 Tom Venuto changed the fat loss world with his ebook
"Burn the Fat - Feed the Muscle"... In 2008 he's done it again with
the Body Fat Solution. The World's expert on fat loss speaks - I listen.
I've often said --- Fat loss doesn't start with an exercise program,
a diet or a supplement... It starts with a mindset shift. That mindset
shift begins with Tom's new book. If you want to change your body -
you need to change your mind. And to do that - you need Tom Venuto.

- Alwyn Cosgrove, Co-Author, The New Rules of Lifting and
The New Rules of Lifting for Women

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The Body Fat Solution is scheduled for release on January 8th, 2009.
Now available for Pre order at Amazon.com or Barnes & Noble.com

Visit: http://www.BodyFatSolution.com, or

http://www.amazon.com/Body-Fat-Solution-EmotionalEating-Maintaining/dp/1583333290?ie=UTF8&s=books&qid=1222564204
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MetaCardio is available!

I am proud to announce the official release of my new book, "MetaCardio: Metabolic Interval Workouts" published by LuLu Press. You can purchase the book by clicking here

MetaCardio is a rapid fire, metabolism-raising workout that combines both cardio and weights in one time efficient workout. It is my contribution to the well-researched and effective training technique known as High Intensity Interval Training or H.I.I.T. This is the next generation of H.I.I.T workouts and is designed to burn a lot of calories by simultaneously challenging both the aerobic (cardio) and anaerobic (strength) systems. It provides a wide variety of workout options and intensity levels to keep you motivated and prevent boredom.

Review of Morning Banana Diet

Yesterday, I received an article and question about 'The Morning Banana Diet'. Apparently, it's the hottest selling diet book in Japan. Below is a quote from the story:

"The Morning Banana Diet consists of one
or more bananas with room-temperature
water for breakfast; an optional snack at 3
p.m.; and anything you want for lunch and
dinner. The catch: You can’t eat desserts after
meals, dinner has to be consumed by 8
p.m. , and you have to go to bed by midnight.
The diet was created by Osaka pharmacist
Sumiko Watanabe, who wanted to help her
husband lose weight, and aims at boosting
the dieter’s metabolism. Watanabe’s husband
ended up dropping 37 pounds."

So why is this diet working? Are bananas the next 'superfood'? Heck no, this is another fad which has helped sell more than 730,000 books so far. Sure, the banana is a rich source of potassium and helps prevent both constipation and diarrhea.

Bananas are relatively high in calories (a medium-sized banana has about 110 calories). However, one should not eliminate bananas from the diet when trying to lose weight. Bananas also provide calcium, carotene, vitamin C, vitamin B6, etc. So they are nutrient-dense food.

So why are people losing weight? Here's the catch, and I quote, "You can’t eat desserts after meals, dinner has to be consumed by 8 p.m."

I don't care if you eat a watermelon, apple, or any other fruit for breakfast. If you eliminate dessert, you will save several hundred calories a day. And that, my friends, will surely help you to keep your overall caloric intake low which equals weight loss.

Alcohol and Fat Loss

Yesterday, I was watching TV when a commercial came on for a 64 calorie beer. We still haven't gotten it.

It's not the calories in alcohol that you need to worry about. It's the alcohol itself. Study after study has proven that for most people, alcohol shuts down your ability to burn fat in the liver. This is (obviously) very important if you are trying to lose fat.

So remember, it's not about the total calories in this case, it's about what the alcohol does to your fat burning furnace! It shuts it down!

Jimi on WDIV Local 4 News in Detroit

Below is a collection of the TV appearances my client Chuck Gaidica and I did on Friday, Sept. 26th.

Review of movie, "Bigger, Stronger, Faster"

After several long months, I finally got my Netflix delivered DVD version of the highly anticipated documentary, "Bigger, Stronger, Faster" After watching the 90 minute classic, I have several thoughts:

#1: This movie is about my childhood - if you grew up in the 80's, this movie is a MUST SEE. I saw my childhood flash before my eyes. The same action heroes that inspired the Bell family to strive for greatness also inspired me. Everyone from Arnold, Sly, and Hulk Hogan are showcased in this movie.

#2: This movie doesn't take a pro or anti steroid stance - it was refreshing to see that Chris Bell did NOT paint steroids in either a positive or negative light. He simply pointed out what they are, and what they are not. He also interviews some of the legends of track and field, Carl Lewis and Ben Johnson, asking the tough questions that most of us want to know.

All in all, I can't say enough good about this movie. Once you see it, you will want to own your own copy. It will make a great stocking stuffer!

28 Day Weight Loss Challenge Video is up!

Aug. 31st - Sept. 28th
Results:
13lbs of body fat LOST!
5 inches on waistline LOST!

Where's the proof?

Okay, below is a video summary of my fat loss journey. My wife Vaiva and son Edwin were heading off to Lithuania for 28 days to visit her side of the family. I decided that I would attack my excess body fat with lazer-like focus. When I started the challenge on Aug. 31st, I was 157lbs with a 34 1/4 inch waist. When I finished the challenge, I was 145lbs with a 27 inch waist. Because the results seem too good to be true, I decided to include this brief video to show the journey I took. Scroll down past the video to see an outline of my workout and eating plan for this 28-Day Journey!



Eating Rules:
1. Eat 6 - 7 meals a day.
2. Eat lean protein and complex carbs in the form of fresh fruits and vegetables.
3. No sugar or processed carbohydrate/foods with the exception of protein powder.
4. Carb-free protein bars were permitted if necessary to get a meal in at work.

Workout Plan:
1. Perform 2 - 12 min. timed set circuits with 3 Compound exercises with little or no rest between sets.
2. Perform treadmill sprint intervals at 30 sprint/30 recovery for 15 minutes, treadmill sprints at 60 sprint/60 recovery for 16 minutes, MetaCardio Intervals, or Stepmill, Elliptical, or Bike for steady-state cardio for 20 minutes.

Fit at 50 Chuck Gaidica's battle of the bulge

Below are some pictures from the story!





Here is a link to Chuck Gaidica story on ClickonDetroit.com

Fit at 50 with Chuck Gaidica on Local 4 Detroit

On Friday evening, September 26th, 2008, Local 4 Detroit stopped by the Sports Club of Novi to do a story on one of their superstars, Chuck Gaidica. Chuck just happens to be one of my hardest working clients. In one of the segments, Chuck mentioned my new program, "MetaCardio" he went on to explain that when we added this piece to the workout, it was as if "a switch had been flipped" on his weight loss efforts.

On this day, we had the opportunity to showcase the fruit of his labor. Below are several pictures taken from the live broadcast!

Video from Channel 4 - Detroit

Here is a link to WDIV's website where the video is up of Chuck Gaidica doing a version of my new workout, MetaCardio

Click Here!

Here is a list of the tips I gave on WDIV Local 4 in Detroit!

Getting Fit With Chuck

POSTED: 12:50 pm EDT September 26, 2008

4 Fat Loss Rules for Faster Fat Loss

Proper nutrition - (Lean Protein, Complex Carbs, & Healthy Fats)
Start with Strength training - (Circuit training)
Add Cardio Intervals (Alternating between high & low intensities)
Increase N.E.P.A. (Non-Exercise Physical Activity)

4 Ways To Boost Your Metabolism
Eat breakfast (Combine Complex Carb w/ Lean Protein)
Perform Strength Training Circuits (2 – 3 Movements in a row before resting)
Eat protein at every meal (helps muscle repair, more filling)
Eat more unprocessed food (takes more calories to break down)

4 Time-Saving Tips To Make Workouts More Effective
Perform circuit training instead of straight sets
Shorten rest periods (30- 45 seconds, keeps HR elevated)
Perform Cardio Intervals before steady state cardio
Get proper instruction (good form reduces risk of injury)

To contact Chuck's trainer Jimi Varner call 248-735-8850 ext. 4063 www.JimiVarner.com



Health headlines on WDIV sponsored by:

Question about Protein

September 27th, 2008

"Do you feel that everyone needs to consume protein products to get lean, and lose body fat? I saw your list of foods to eat and avoid. I only had a problem with the whey protein powder. Also the recipe for the protein bars, with 1 cup of protein power in them. I tried Atkins about 5 years ago and I did lose weight and fat, but it was too hard on my kidneys and liver. So I just wondered if any of your clients have had good weight and fat lose results without going high protein, or using the protein powder supplement? Thanks for any feedback. - V.C.


Thanks for your question V.C.
Yes, I have had clients lose bodyfat while not using protein powder or supplements. As I said on the broadcast (there were 3 of them, so not sure which one you caught) but I always favor REAL FOOD instead of supplements whenever possible.

Keep me posted on how you progress and thanks for your question.

Jimi Varner
www.JimiVarner.com

Jimi Varner to appear on Local 4 in Detroit

Tonight, Thursday September 25th, I will be appearing in a story about Chuck Gaidica's battle with his weight. The segment airs at 11pm on WDIV Ch. 4 in Detroit.

The next night, Chuck Gaidica and I will be LIVE between 5pm - 6:30pm doing multiple segments on health and nutrition at the Sports Club of Novi.

Looking forward to your thoughts and feedback on the coverage!

Video posts to follow

Review of Trader Joe's Very Green Product

I've used several different greens products over the years. The one thing that stood out about each and every one of them is the taste. Every last product has tasted like absolute crap, that is, until I discovered Trader Joe's version called 'Very Green'.

I decided to try it after listening to a fitness podcast and hearing the host rave about it. He was right, it is excellent. Not only is the price right, it tastes like Cactus Kool-Aid (if it even exists)

Personal Training customer is THRILLED!

Here is another testimony for you all:

"This summer my friends were amazed with my transformation. I truly believe that with your guidance and positive words, this life style change is permanent. People would ask me about my diet and I would tell them it's not a diet but it's my nutrition. It's not about how little I eat. I still eat a lot. It's about how I eat and when I eat and what I eat. Thanks to your advice." - Jayson Torres

JIMI COMMENTS: Jayson started working with me around Thanksgiving of 2007. He actually hired and fired me as his trainer a couple of times before finally deciding that he was ready to fully commit. After several months, Jayson lost over 30lbs of bodyfat and built a respectible amount of lean muscle. Can you get results like Jayson? Are you ready to commit and not 'diet', but make a total lifestyle transformation? I can show you how!

Lose Weight in 8 Days?! Testimonial!

Hi Jimi,
I have never met you in person, but I received your lose Weight in 8 program. I am a health and fitness instructor, with a Bachelors in Food and Nutrition and currently starting my dissertation for a Doctorate degree in Preventive Care. I will graduate next June with this degree. As I have been so busy getting to this point in my life, I have neglected my own personal fitness, which I never thought I would do. I saw a picture of myself a couple of weeks ago, and was actually horrified. So, I went and weighed myself and tested my body fat composition. I was in shock. I knew I had gained a "little weight", but never knew it was this much. I was 7 pounds over my comfort weight, and 12 pounds over my training weight. My body fat % had increased 50% over my training percentage.
So, I pulled out your program, to get my body back on track. Somewhat of a "jump start" on my way back to acceptable #'s for myself. I was very dedicated in the eating and exercise. I did not consume the supplement CM and I did not use hemorrhoid cream and plastic wrap. Today is my 8th day, and I wanted to share my results and tell you THANK YOU!

I lost 2.6 pounds, lost 1/2 inch in my waist, and 1 inch in my hips. My body fat % actually went up slightly, but I am not used to eating so much fat, and there are other issues that may actually affect this measurement in such a short period of time. I increased my calf measurement by 1/2 inch. The other measurements either stayed the same or made mild improvements not significant enough yet, to mention. All this in 8 Days!

Again, I have used this program to jump start my body and I am very pleased with my beginning.
I wanted to share my results, but also my gratitude. For you sharing your program with others, even those you have no contact with, is helping people achieve their goals and I wanted to thank you for this generosity. I also wanted to thank you for your dedication to fitness and health. As a professional in this field as well, I am also committed to helping others become the best they can be. It is now my turn, to follow my advice on myself.

So, thank you again for steering me back in the right direction and for your committment to this field. You are truly to be commended.

Respectfully,
Lorri Aguilera

JIMI COMMENTS - Lorri's testimony is not uncommon. To get your copy of 'Lose Weight in 8' visit this link: Lose Weight In 8!

Lights, camera, action!

I am currently on Day 9 of a 28 day fat loss experiment/challenge. I have been keeping a food journal, logging workouts, rest, and also videotaping my progress each and every day. The video may end up on YouTube in October if everything goes according to plan.

So let me explain the post title. Lights, Camera, Action!

Lights - I had to shed LIGHT on my issues. I was starting to slip in my own nutrition plan and let a lot of junk food creep it's way back into my daily life. As a former fat boy, this is dangerous ground.

Camera - I decided to document EVERYTHING from my food intake, video progress, waist measurement, etc... taking pictures, measuring, and telling everybody what you are doing are all great ways to keep accountability.

Action - The last step was easy as I had painted myself into a corner with the 2 previous steps. I had talked the talk, NOW, I had to walk the walk. It appeals to the ego and a refusal to fail, a wonderful motivator if you're anything like me!

So, are you ready for the spotlight? Check back in 3 weeks and I WILL shed light, bringing to the public my results, .... for better or worse...

You can lose fat at any age!

You can lose fat at ANY AGE:

Most people assume that for one or more reasons, they, personally cannot lose weight.

I have heard everything from

1. I'm too old - studies continue to show that beginning a strength training routine at any age will build muscle, which is directly responsible for increasing our metabolism. It's true that we lose muscle as we age, but that's because we become less active and eat too many calories for our needs.

2. It's my genetics, everyone in my family is overweight. - I've personally overcome 'bad genetics'. In fact, I think it's more 'bad habits' than 'bad genetics', we are creatures of habit, I saw bad habits growing up and I modeled them.

3. I'm too busy - we are ALL too busy. That's just an excuse. We all need to 'plan our work' and then 'work our plan' Be proactive - take 2 hours on the weekend to buy, prepare, and store your meals for the week. This discipline will do more for fat loss than any workout program.

Action Steps:
1. Eat unprocessed 80% of the time - 80/20 rule, nobody is perfect. Tip: If it comes out of dirt or off a vine, it's probably good for you.

2. Do Strength Training movements (COMPOUND) in a circuit style manner, cardio is secondary
3. Be consistent - stick with it, why are you doing it? Vanity, health, family?
4. Set Behavior based goals rather than Outcome based goals. Example of behavior based goals: "I will exercise 4 times a week", this is something you CAN control. Outcome based goal: "I will lose 10lbs by next month." This is a goal you CANNOT control.

Genetics? Gifted? Hardest Working? Bolt winning

I have to admit, over the past week, many of my clients think there is more to Bolt winning the 100M and 200M races at the Olympics this summer. Here is a video of his 100M world-record setting performance

Qualify the end user

Here are the questions I get daily as a Personal Trainer:

Question #1: "What's the best exercise for Abs?"

Question #2: "What's the best exercise for 'cutting' my Chest?"

Question #3: "What's the best protein for getting big?"

...and the sad thing is, these questions often come from the same person!

And my answer is usually the same, "It depends"

No matter who you are, there is no cookie-cutter training program. Sure, there are principles that are tried and true, but there is no One absolute exercise, supplement, or training program that is going to do it all.

Take some time to set some specific goals and seek our professionals who can help you reach them.

The revolutionary HIIT Style Workout!

Below is a video preview of a workout that I will be unveiling this Fall!

How to build YOUR home gym video

Get after it!

A lot of people are looking for the 'perfect' workout and diet plan, but fail to simply do one thing.

That one thing?

.... two words...

TRAIN HARD.

Ever seen a prison yard workout? Those guys are huge and lean, and can be found using the worst form imaginable. Just watch how much back they throw into their curls, how their glutes come off the bench to lock out on a bench press, etc..

Their programs are 'primitive', at least by today's standards. But they one thing they do is train very hard. For many, the length of their life may depend on it!

So my take home point? Don't get so bogged down in the details that you fail to simply push hard. Consult with a good trainer, read several fitness sites for the latest research and programs (such as www.T-Nation.com) and never stop learning!

What do I need for my home gym?

READER QUESTION: "Hey Jimi, love site and all your information. I recently lost my job and money is tight. I canceled my gym membership and want to purchase some home equipment. What do you recommend? - Thanks, Jeff"

Jimi - "Thanks for your question Jeff. I'm sorry about your job loss. When building a home gym, you want to consider several things.

1 - Space: How much space do you have? This will determine what you should purchase.

2 - Budget: How much can you reasonably spend? Probably as little as possible considering your job loss.

3 - Personal preference: What are you training for?

Once we answer these questions, we can move forward. Consider investing $20 in my new DVD, How to build YOUR Home Gym, available at Amazon.com

New DVD Available!

I am proud to announce that my DVD, "Losing Abdominal Fat & BEYOND: What works and what doesn't" is finally available. This was a live seminar in Livonia earlier this Spring. The crowd was huge and the atmophere electric. The attendees had great questions.

Exercise is a 3% time investment

What if I told you that you can achieve fantastic fitness results by only investing 3% of your time working out? At first, it sounds like a small price to pay, but most people look at it another way and think it's too much of an investment.

You and I both have the same amount of time each week:

There are 160 hours in a week.

3% of that is 5 hours.

Can you exercise 1 hour a day, Monday - Friday?

If so, you can achieve fantastic results.

If you find that you don't have 5 hours a week to commit to exercise, you really need to take a closer look at the 'time wasters' (ex: television, web surfing, phone calls, etc....)

How bad do you want to be in great shape?

Are you willing to invest a mere 3% of your time?

The last few pounds (Belly Fat)

If I've said it once, I've said it a thousand times: "The first place you want to lose it will be the last place you lose it". This, of course, is in reference to belly fat. For most people, losing the last few pounds on their belly is the biggest battle. It takes intense focus and disciple to see it gone. Think about it, how many people at your gym have a nice chisled 6-pack? Not many I'm sure...

Look at what Jillian Michaels of "Biggest Loser" fame has to say about it:

Crunches don't equal abs.

You can't do crunches and expect to see abs if they're trapped under a layer of fat. Taking off the last problem pounds requires discipline. You're fighting you're body's natural chemistry. Your body wants to keep on an extra 10-15 pounds and losing the last 10 pounds isn't always about getting healthy in the same way losing 30 or 40 is. Sometimes, it's about vanity, and for vanity, you have to make sacrifices. Your body doesn't want to shed that weight just because you are a narcissist and want to wear size two jeans. You have to trick your body into thinking it's a safe weight, and that means plowing through the program without giving your body the chance to rebound back to its old weight.If you can read In Touch on the treadmill, you aren't working hardenough."

A new way to train HIIT-style!

At the gym where I train, there is a buzz.

At any given time during the day, somebody is doing MetaCardio training.

The word is out, and it's time to get it out to the masses! Here is the banner!

Coming this Fall 2008, www.MetaCardio.com

Get ready to lose fat and excess weight in a whole new way....

Treadmill, Medicine Ball, Dumbbells, oh my!

New DVDs this summer

I have been very busy getting out some new products. In the month of July, I will have 3 new DVDs available! Here is a sneak preview!

Losing Abdominal Fat & Beyond: what works and what doesn't.

This is my most recent seminar from Livonia, Mi. We had a strong crowd how came ready to learn and had a lot of great questions, which are included on the DVD. You can purchase this seminar at Amazon.com in July for only $19.95.

How To Build Your Home Gym' was taped live last month and is perhaps my most informative seminar yet. Many have told me that they saved thousands of dollars by using the information I provided at this dynamic seminar. The low price of this product is also $19.95 and will be available on Amazon.com or on my site, www.JimiVarner.com

This Thursday Night, May 29th, 7pm

Local speaking engagements for May 29th, 7pm

My next seminar is this Thursday at the Livonia Civic Center Library on Thursday, May 29th at 7pm.

Seminar details:
"Losing Abdominal Fat & Beyond: what works and what doesn't"
Livonia Civic Center Library
32777 5 Mile Rd
Livonia, MI 48150
734-466-2490

I will be signing copies of my books, The Dieters Deliverance and A Trainers Dozen. More details about the upcoming DVD releases will be available as well!

Navy Seals Fitness Challenge - May 10th, 2008

I just got back from Dearborn where I competed in the 2008 Navy Seals Fitness Challenge. The Challenge consisted of the following 5 events:

1 - 500 meter swim using breaststroke or side stroke

2 - Pushups

3 - Situps

4 - Chinups

5 - 1.5 mile run

The goal was to finish at 'elite' Navy Seal status. If you did that, you received a Navy T-shirt. If you finished just shy of elite, you received a brown T-shirt. And if you finished, you received a white T-shirt. Here were the standards for each:

1. 500 meter swim -
Elite - 10 minutes or under
Standard - 12 minutes or under

Jimi's result: 11:15! Yeah, Standard Brown status!

Next, was the pushups!

2. Pushups -
Elite - 80 consecutive pushups in 2 minutes
Standard - 42

Jimi's result: 65! Again, another Brown! So far, so good:)

3. Situps -
Elite - 80 consecutive situps in 2 minutes
Standard - 60

Jimi's result: 85! Elite status! But remember, the highest I can qualify is Brown....

4. Chinups -
Elite - 11 Chinups
Standard - 6

Jimi's result: A spectacular 15 Chinups! Who's your daddy;)

5. 1.5 Mile Run -
Elite - 10 minutes or under
Standard - 11 minutes or under

Jimi's result: A very disappointing 11:15! :(

I qualified for the white T-shirt, but am very satisfied with my swimming result since I don't swim nor did I practice for this event.

Not to make excuses, but I have doing ZERO endurance training, especially running. My cardio work has consisted of HIIT Training on the Treadmill at 12 mph for 30 second sprints with a 30 second recovery period.

I will wear my T-shirt proudly, but not in public.... you see, I asked for a Small or Medium to show off the pecs, but was given a XL. Oh well....

It was a lot of fun, but I will not be looking to do another challenge like this anytime soon. My participation was more about ego than anything else.

Training Chuck Gaidica from Channel 4 News

Here is a short clip for WDIV Channel 4 in Detroit, Michigan. Chuck Gaidica is a client and good friend of mine. Congrats on your efforts and finishing the Navy Seals Fitness Challenge!

MMA Gym opens in Michigan!

A good friend of mine recently opened what I believe will be the 'go to' gym for MMA fighters and those looking to get into the field. Here is a link to a recent write up in the paper.

http://www.hometownlife.com/apps/pbcs.dll/article?AID=/20080501/NEWS16/805010653/1033

Live Seminar
Tuesday, April 29th 2008 at 7pm!

I want to invite you to the Livonia Civic Center Library to hear this powerfully informative seminar for the individual looking to get started on a home fitness plan, but doesn't know where to start.

This seminar will include:
* How to make a commitment you won't break
* Identify your goals & map out your success
* Defining a Home Gym
* Building a Home Gym
* Creating a training schedule
* How to choose appropriate clothing for your activity

BONUS: This seminar will be recorded for an upcoming DVD that will be available this summer!

For more information, please visit www.JimiVarner.com and scroll down the home page for directions and details

Biggest Loser Champion

Okay, watching Biggest Loser is one of my guilty pleasures. But think about it, what's not to love about this show? It is truly life changing! The transformations seen week in and week out are nothing short of spectacular!

This past week, Ali, the first woman 'Loser', motivated me to continue providing the best service I can to my clients. Funny story.....

On Wednesday morning, Ali and Jillian were guests on the Today Show. While my client was warming up on the treadmill, she turned and asked me, "Why can't I get results like Ali?" Let's run down the reasons:

1. Ali trained 5 - 6 hours a day. ---------- My client 'works out' 3x a week for 30 minutes.

2. Ali did interval sprints at 13 and 14 mph. ----- My client walks @ 3.0 mph for 20 minutes.

3. Ali sacrificed 6 months of her life to accomplish this incredible feat.

I'm not beating up on my client, but simply making the point that if you are willing to do the same work, then you can expect a similar result.

What is our take home lesson from Biggest Loser?

Basically this: I think we need to use the contestants acheivements as examples of what the human race can accomplish when they are motivated and driven to work very hard.

Are results like Ali's realistic? Sure, if you're willing to do the work she did.....

But are you willing?

Congrats to Ali:) You are a true champion!

Lead the horse to water...

"If you really want to do something, you'll find a way; if you don't, you'll find an excuse."

- Frank Banks

As a personal trainer, I've seen the above quote come to life day in and day out over the course of my 9 years experience in the trenches.

I've had clients come in all excited, make the appointments to train & verbally commitment to change their lifestyle only to fizzle out at the first obstacle in their workout program or eating plan.

It's frustrating..... and oftentimes, I own their outcome.

What I mean is, I end up taking it upon myself and accept the blame for their lack of commitment.

Over time, I've realized that people are people. Meaning, you are never going to figure them out.

You can give a person every tool to succeed, but ultimately, it's they who are left with the final decision to change or not. We have to accept that fact.

As a trainer, give your clients every opportunity and reason to succeed. It's true that you can lead a horse to water, but you can't make them drink.

Do your job: Lead the horse to water......

Tameka IS the woman!

My very good friend , Tameka Gallien, was featured in this article online. Tameka is one of the top trainers and yoga instructors in the country. She has a strong following in the Detroit area. Do yourself a favor and check this out!

http://www.metromodemedia.com/features/MichiganSkateParks0063.aspx

1st DVD Presentation available on Amazon!

I'm really excited to announce that my Livonia, Michigan presentation, "You MUST Lift to Lose" will soon be available on Amazon.com! Here is a sneak peak at the DVD Cover. I kept the cost low, $19.95. If you are familiar with Fitness information products, most start at $49 and up. I did my best to make the information affordable to everybody!

Interesting research on waist size

Dr. Gabe Mirkin's Fitness and Health e-ZineMarch 30, 2008Men

Underestimate Their Waist Sizes

Men report that their waist circumferences are an average of 3.1 inches slimmer than they actually are, according to a study from University of Leicester in England (BBC News, February 29, 2008). They can die from this vanity. Storing fat in your belly is a major risk factor for diabetes that causes blindness, deafness, heart attacks, strokes, amputations and kidney disease. Almost all men who have more than three inches of fat underneath the skin over their bellies are either diabetic or pre-diabetic. More than 80 percent of people diagnosed with type 2 diabetes are overweight at the time of their diagnosis. Since insulin causes fat to be deposited primarily in the belly, storing more than three inches of fat underneath your skin is a sign of high insulin levels. Almost all type 2 diabetics who still make insulin go through periods of extremely high insulin levels long before their insulin levels drop. The disease is usually caused by inability to respond to insulin, so blood levels of insulin just keep on rising as a person gains weight. If these men would accept the existence of their fat bellies, they might recognize that they are at risk for diabetes and change their lifestyles before they develop complications from a potentially fatal disease.

I will be speaking at the World's Largest Virtual Tradeshow for Fitness Experts on March 27th at 11am. This is an incredible opportunity both for me and for those of you who are looking to get the best and latest information for those at the very top of our industry. To learn more, visit the link below!

Other speakers include:
- Alwyn Cosgrove
- Mike Boyle
- Jimmy Smith
- Nate Green
- Valerie Waters, and many more!

JIMI VARNER'S Itinerary

I am very excited to be presenting a series of seminars for the City of Livonia starting March 27th. I will be speaking for one hour and will be available for Questions and Answers at our product table afterwards. Below is more information. I hope to see you out there!

Thursday, March 27th, 2008 at 7pm "You MUST Lift to Lose"

Tuesday, April 29th, 2008 at 7pm "Everything you need to know about working out at home but were afraid to ask"

Thursday, May 29th, 2008 at 7pm "Losing Abdominal Fat & Beyond: what works and what doesn't"

For directions, click here
Livonia Civic Center Library
32777 5 Mile Rd
Livonia, MI 48150


"You MUST Lift to Lose: Why resistance training is vital to long-lasting fat loss and weight control" at the Livonia Civic Center Library on Thursday, March 27th, 2008 at 7pm.

Jimi reveals the research behind long lasting fat loss.

Seminar will include:

- Which exercises play a vital role in sustained fat loss
- The best weight-control mechanism your body already possesses and how you can maximize its ability to burn fat.
- A sample workout that will help you BURN 9 TIMES more calories than cardio alone!

With questions contact Librarian at (734)466-2490

God provided and simplified

This is interesting info...

You are what you eat, so eat well. A stupendous insight of civilizations past has now been confirmed by today's investigative, nutritional sciences. They have shown that what was once called 'The Doctrine of Signatures' was astoundingly correct. It now contends that every whole food has a pattern that resembles a body organ or physiological function and that this pattern acts as a signal or sign as to the benefit the food provides the eater. Here is just a short list of examples of Whole Food Signatures.

A sliced Carrot looks like the human eye. The pupil, iris and radiating lines look just like the human eye...and science shows that carrots greatly enhance blood flow to and function of the eyes

A Tomato has four chambers and is red. The heart is red and has four chambers. All of the research shows tomatoes are indeed pure heart and blood food.

Grapes hang in a cluster t hat has the shape of the heart. Each grape looks like a blood cell and all of the research today shows that grapes are also profound heart and blood vitalizing food.

A Walnut looks like a little brain, a left and right hemisphere, upper cerebrums and lower cerebellums. Even the wrinkles or folds are on the nut just like the neo-cortex. We now know that walnuts help develop over 3 dozen neuron-transmitters for brain function.

Kidney Beans actually heal and help maintain kidney function and yes, they look exactly like the human kidneys.

Celery, Bok Choy, Rhubarb and more look just like bones. These foods specifically target bone strength. Bones are 23% sodium and these foods are 23% sodium. If you don't have enough sodium in your diet the body pulls it from the bones, making them weak. These foods replenish the skeletal needs of the body.

Eggplant, Avocadoes and Pears target the health and function of the womb and cervix of the female - they look just like these organs. Today's research shows that when a woman eats 1 avocado a week, it balances hormones, sheds unwanted birth weight and prevents cervical cancers. And how profound is this? .... It takes exactly 9 months to grow an avocado from blossom to ripened fruit. There are over 14,000 photolytic chemical constituents o f nutrition in each one of these foods (modern science has only studied and named about 141 of them).

Figs are full of seeds and hang in twos when they grow. Figs increase the motility of male sperm and increase the numbers of sperm as well to overcome male sterility.

Sweet Potatoes look like the pancreas and actually balance the glycemic index of diabetics.

Olives assist the health and function of the ovaries.

Grapefruits, Oranges, and other citrus fruits look just like the mammary glands of the female and actually assist the health of the breasts and the movement of lymph in and out of the breasts.

Onions look like body cells. Today's research shows that onions help clear waste materials from all of the body cells They even produce tears which wash the epithelial layers of the eyes.

Monday Morning Dieters

Monday mornings

In my world, it's the time when clients come stubbling into the gym from a long weekend, ready to 'pay for their sins' by having their fearless leader (that's me) take them through a brutual workout. The problem is, I see no benefit to making them hurt any more than they currently do. I mean, we all beat ourselves up. I want to motivate them and encourage them to keep a positive outlook.

Yes, you shouldn't have had that ninth donut this weekend! ;)

Yes, you should have eaten at least one salad instead of those french fries!

And yes, you can start brand new today.

Quitters never win, and winners NEVER quit!

Five Questions to Ask Before Hiring a Personal Trainer
Jimi Varner

So you've decided to hire a personal trainer. That's great, but before you make your decision, there are a few questions you should ask your perspective trainer before giving them your hard-earned money:

1. Are you certified?
Many commercial gyms offer personal training services to their members. Each gym has different hiring practices and expectations for personal training staff. For instance, some gyms go the easy route and actually have in-house certifications (a manager takes them around the gym and makes sure they know how to use the machines) , while other facilities insist that their trainers have a nationally-recognized certification from a credible organization.

2. Do you have testimonials or references?
If experience is important to you, you want to ask the prospective trainer for a list of testimonials and or references. A good trainer should be able to give you a list of clients who are satisfied with their services. If the trainer cannot produce a list of testimonials and references, they may have left a trail of burned bridges and you should steer clear.

3. What's your training philosophy?
Every trainer, has his or her own unique philosophies on strength training, cardiovascular fitness, nutrition, supplements, and even recovery. Have this trainer clearly explain their training philosophy to make sure that you are comfortable with it.

4. Have you helped anybody reach the specific goals I have?
Expectations and goals are as unique as the individual who has them. You'll want to find the trainer who has experience helping persons with the goals you have set for yourself. You don't want to be the person that the trainer is 'learning' or 'experimenting' with. You want somebody who is tried and true. Somebody whose proven they can get you results.

5. Will you design a total program that I can impliment on my own?
A good trainer knows that you will not acheive success if you simply workout with them, but never by yourself. Hire a trainer who will design a total program that includes a routine to be done on non-training days, along with dietary guidelines, supplement recommendations, and anything else that you will need to reach your goal and is unique to your set of circumstances. The trainer who won't do these things is worried that you might not ALWAYS use them, and they are right, you probably won't. A good trainer is not a crutch to their clients, they are a valuable resource.

This small list is enough to keep you from getting burned initially and will assist you in making a wise, informed choice. Don't get stuck with a lousy trainer!

Jimi Varner is an Author and nationally certified Personal Trainer in Novi, Michigan who specializes in fat loss. To get your free video, "33 Home Jim Exercises", visit www.JimiVarner.com

The 5 Affordable MUST HAVES for your Home Gym
Jimi Varner


1. Adjustable Dumbbells - the best piece of home gym equipment that I know of. You can have the entire dumbbell set that only takes up the same space as a single pair dumbbells. And different weight options are available, so shop around. I also recommend purchasing the dumbbell stand. Although it's a little extra, your home gym will look much more inviting.
Price range: $150 - $300

2. Adjustable Bench - the addition of an adjustable bench to your home gym is the second most important purchase. Although a flat bench is less expensive, you will be able to train body parts at a variety of angles and if you choose one with adjustment options.
Price range: $50 - $300

3. Stability Ball - also known as the Swiss ball, the stability ball provides you with additional exercise options for both lower and upper body, but is most popular for abdominal, lower back, and stability work.
Price range: $20 - $40

4. Jump Rope - there is a reason boxers are ripped. It's been reported that jumping rope can burn up to 1,000 an hour. It improves your agility, balance, reflexes, posture, and coordination. Don't go cheap here. Sure, you can pick up a jump rope three dollars at Wal-Mart, but a good jump rope can last you a lifetime.
Price range: $7 - $30

5. Medicine Ball - while it's not the most essential, there are benefits to be had using a medicine ball in your home gym workout. The biggest mistake I see people make when purchasing is that they select a ball that is too light. In my opinion, you should select a ball that you can comfortably to touch the ground and then raise over your head for 10 repetitions, but not 20. If cost is a concern, you can always substitute a dumbbell or sand filled milk jug.
Price range: $20 - $50

11 Biggest Mistakes New Personal Trainers Are Making!

11 Biggest Mistakes New Personal Trainers Are Making
by Jimi Varner

After almost a decade in the Fitness Industry, I've seen many trainers with potential come and go. Many of them start off optimistic, but quickly get discouraged when their dreams of making a good living as a trainer don't materialize.

I've heard Alwyn Cosgrove say that less than 5% of Personal Trainers are financially independent. Consider the fact that the median annual earnings of personal trainers and group exercise instructors was just $25,470 in 2004. The average Personal Trainer barely earns $30,000 a year and 50% don't even bother to renew their certifications! This doesn't have to be. Here are 11 of the biggest mistakes I see new personal trainers make when starting in the industry:

MISTAKE #1: They are not in shape - Before you expect anybody to take your advice, you've got to take it yourself! Lead by example. Back in the mid-1990's, I was approached by a gym manager and asked to train his members because I was in great shape and people liked me. In the eyes of the general public, that qualifies you to train them despite the certifications and letters after your name. Yes, I was hired on looks, not my certification. I'm not saying it's right, but it's true.

MISTAKE #2: They lack confidence - They don't practice what they preach, and it shows up as a lack of confidence. It's hard to convince someone of the benefits of healthy eating habits and exercise if you aren't experiencing them yourself. If you believe that what you are telling others is effective, why aren't YOU doing it? If you live the lifestyle, you will say it with confidence.

MISTAKE #3: They aren't consistent with their clients - Be consistent FOR them, don't expect consistency FROM them. By this, I mean: show up on time and be prepared with a program. Why do you think McDonald's is so successful? Because when you go to McDonald's, you know exactly what you're getting. There are so surprises, and people take comfort in that. They know what to expect. Now, they may not show up on time and might come in hung over from time to time, but remember, they are a paying customer. They aren't perfect, cut them some slack.

MISTAKE #4: They aren't sensitive to the client's needs - Remember, it's not about you, it's about them. When a client comes to see you, you must meet them where THEY are emotionally. That means you must become a Thermometer, meaning, you reflect their mood, you adjust to them. Once you're on the same page, you can adjust the temperature in the environment by becoming a thermostat. It's a process. So become a thermometer, THEN a thermostat.

MISTAKE #5: They talk too much, about themselves - As a trainer, you must learn to listen before you speak. By actively listening to your prospective client, you will understand exactly what they want, which is everything you need to sell them what they already want to buy. Don't sell something they aren't buying. People hate to be misunderstood.

MISTAKE #6: They fail to specialize - Initially, you should do a little of everything, until you find your niche. It will take some time, but with enough experience, you will realize what type of client you attract, and most importantly, what client base you enjoy working with. Once you identify your niche, focus all of your efforts in that direction. People want to work with the best, don't be average. I've heard it said that average is the worst of the best, and the best of the worst.

MISTAKE #7: They fail to document successes - Each client is going to have unique needs and will respond differently to your exercise and eating recommendations. It is important to discover what's working and what isn't. Without documentation, it will be a guessing game over and over again. With time, you will be able to take more educated 'guesses', which will bring faster results to clients, creating happier, more satisfied customers.

MISTAKE #8: They don't know why people hire them - The simplest way to find out why a client hires you is to ask them. People hire trainers to solve problems. Do you know what their problems are? Why do they think YOU can solve them? You need to listen to your clients AND those around them for clues.

MISTAKE #9: They try to sell sessions instead of themselves - Customers aren't buying personal training sessions, they are buying an experience with you! If your prospect doesn't believe that you've got what it takes to get them to their promised land, they won't put their hard-earned money down. Learn to sell yourself, not your service. We instinctively resist sales pitches, we tune them out. But when you simply treat others with respect and don't come off as high-pressure or fake, you'll close the deal much more often.

MISTAKE #10: They act like they know it all - One of the biggest mistakes I see new trainers making day in and day out is thinking that they need to know everything about training to impress or keep clients. Nothing could be further from the truth. People admire honesty. Believe me, they don't know EVERYTHING there is to know about their profession, and they won't expect you to either.

MISTAKE #11: Fail to set boundaries - The best way you can show respect to your client is by setting boundaries early. This is essential to keeping the lines of communication open. Setting clear boundaries with potential clients and other gym members is also important if you want to be taken seriously as a professional. There is a difference between giving tips and giving advice.

For more information on deadly mistakes personal trainers make, check out Jimi's new book, "A Trainer's Dozen" available @ www.JimiVarner.com

10 Things you MUST consider before starting your fat loss program

10 Things you MUST consider before starting your fat loss program
Jimi Varner

1. Find someone who's already accomplished that goal.

Whether at your gym, work, or school, we all know somebody who's lost weight. Make it your mission to seek these people out, buy them a cup of coffee, and ask them what they did to achieve success. This should be easy, people love to talk about themselves, especially when they are the hero.

2. Hire a pro
Seek out a fitness coach. Whether it's a personal trainer, registered dietitian, or other qualified consultant. While these services may seem expensive, they will save you both time and money in the long run. It's an investment in YOU, and you're worth it.

3. Identify trigger foods
A trigger food is anything that causes you to overeat. For some, it's sugar, for others, it's salt. Once you identify your triggers, you can eliminate them till you reach your goals or simply choose to live without them all together.

4. Eliminate excuses
It doesn't take much for any of us to come up with a long list of excuses of why we can't accomplish something. You don't have to look very far to find someone who has got a list of goals and a longer list of reasons why he can't accomplish them. Sure, there are certain times in one's life when serious issues arise, and the challenges that those issues present make achieving a goal literally impossible. But how many of your excuses are true life challenges?

5. Set small attainable and measurable goals
Many small victories over the course of time will lead to the attainment of your goals. You may set long-term goals that may take a long period of time to reach, but don't despise small beginnings. Setting some short, attainable goals will build self-confidence and provide momentum in the direction of your larger goals.

6. Find an accountability partner
Whether it's a personal trainer, or simply a friend waiting at the gym, there are many benefits of having an accountability partner. Let's face it, you don't want to let that person down, so you get out of bed to make good on your promise. Not only can an accountability partner guilt you into success, but they can also provide a little friendly competition and a fresh perspective to the training process.

7. Schedule, schedule, schedule!
Those who fail to plan, plan to fail. Initially, you should write down your entire day before it even begins. Everything from what you're going to buy at the grocery store, to what meals you're going to eat for the rest of the week. Most people fail because they lack structure and a plan of action. Don't leave your results to chance, schedule and document everything. Your program should forecast at least the next three to six weeks of your training and nutrition. A personal trainer can help you design an effective program, but before hiring one, be sure to ask for references and testimonials.

8. Reward yourself
We all have different motivators. For some, it's a trip to the mall, for others, it might be a weekend away. Whatever motivates you, consider making it an incentive to follow through on your new training program.

9. Stipulations
Just as rewards are motivator, stipulations can be equally as motivating. A stipulation can give negative consequences for the lack of follow through. When Ben and Jerry are calling you at midnight, knowing that there is pain associated with eating that ice cream will cause you to reconsider your actions.

10. Plan your work, but work your plan!
The bridge between your plan and success is work. You can purchase all of the right food, supplements, and have the best training program, but without daily, consistent action, success will not be had. Just remember, yesterdays tomorrow is today!

8 Signs you NEED a new training program

8 Signs you need a new training program
Jimi Varner

1. You've been doing the same program for more than 4 weeks
The law of adaptation says that if you continue to apply the same stress to a muscle, it will eventually adapt. Most gym members don't change their workouts every four months, let alone every four weeks. And believe it or not, I've even seen people who have done the exact same routine for four years (or more)!

2. You haven't made progress
Depending on your goals and how you choose to measure them, you should see measurable progress every couple of weeks. If you aren't making progress, consider hiring a personal trainer to evaluate your current program and make suggestions.


3. You feel burned out
There is no such thing as a perfect program. As the old saying goes, all sunshine makes a desert, meaning that eventually, everything gets old. Burnout can result for a multitude of reasons. Perhaps you are overtrained, under nourished, or overstressed.

4. You aren't motivated to train
Everybody has an off day at the gym. Either your numbers were down, or you just had a hard time getting jacked enough to hit it hard. If you've gone two or more training days in a row without feeling motivated, a new program can rekindle the fire.


5. You can do your program without looking at a chart or sheet
It's as if you can do your program in your sleep. If that's the case, you probably aren't getting your heart rate much higher than when your sleeping any way :-). A well-designed program should have you looking down between sets to ensure that your repetitions, sets, and rest periods are on track.


6. You feel pain
Pain is often the result of an overuse injury. This is one of the unfortunate pitfalls of staying on any training program to long. However, pain can also be the result of poor form. Again, a qualified personal trainer or physical therapist should be consulted at this point.


7. Nobody notices progress or comments
Whether you'll admit it or not, most of us enjoy when their hard efforts in the gym go noticed by others. It doesn't matter what our personal trainer or close friends say, we figure they have a vested interest and quickly dismiss their complements.

8. It doesn't challenge you to think
I know this one might seem odd, but I continue to find that when my clients are challenged in the gym mentally, they perform better physically. There is a fine line between challenging yourself to think through a program and over thinking process altogether.

Snow Shoveling Tips

Oh NO! There's too much SNOW!





I just finished shoveling my never-ending driveway....

...and my back won't hurt tomorrow. Will yours?

It won't if you take a few simple precautions before braving the elements.


Step 1: Warm Up properly


A few simple mobility drills will do. Don't know what mobility drills are? Eric Cressey and Mike Robertson have put together a fantastic DVD that features everything you'll need to know to properly warm up like the pros. You will DRAMATICALLY reduce your chance of injury if you'll invest 2 - 3 minutes warming up your hips, lower back, and shoulders.

www.magnificentmobility.com


Step 2: Have a plan


I personally used Charles Staley's EDT system for shoveling. It works like a charm. You can read all about Escalating Density Training at the following link:

www.staleytraining.com

Step 3: Have the right attitude

Sure, it sucks that you've got to shovel your way out of the driveway so you can start your New Year's Day in the McDonald's drive-thru (kidding), but the key is to simply see the task for what it is, another way to burn calories. Consider it 'function fitness', if you dare;)

Happy New Year,
Jimi Varner

Happy New Year 2008!

Wishing you and your families a very happy and wonderful New Year!

God Bless,

Jimi Varner

Why Exercise Protects Your Memory!

From:
Dr. Gabe Mirkin's Fitness and Health e-ZineDecember 30, 2007

Why Exercise Protects Your Memory

Recent research shows that a regular exercise program can help to prevent some of the loss of memory that comes with aging. A part of your brain called the hippocampus is the control station for memories that you store in other parts of the brain. Another brain structure called the prefrontal cortex is the central station that assembles data from other parts of your brain when you want to recall something from your past. Aging causes the brain to shrink and you lose synapses that transmit messages from one nerve to another. Exercise causes the brain to produce a substance called Brain Derived Neurotropic Factor (BNDF) that strengthen old synapses and causes new one to grow (Proceedings of the National Academy of Sciences, May 2007). Researchers used MRIs of their human subjects to show that an exercise program of an hour a day, four days a week for three months caused new neurons to grow in the hippocampus. Several previous studies showed that exercise enlarges the hippocampus in rats and doubles or even triples the rate of the formation of new nerves. However, one way that rats differ from humans is that most of them like to run and need no encouragement to spend several hours a day on a treadmill. There is also emerging evidence that physical activity may be protective against neurological disorders, including Alzheimer's and other forms of dementia, Parkinson's disease, strokes and spinal cord injuries. If you are not a regular exerciser, check with your doctor and get started.

New FEAR's Resolution

Over the past few years, I've noticed a trend in fitness as well as society in general.

People are afraid to commit to a lifestyle change....

I remember a time when clients would come up to me excited about their new year's resolutions and would actually have a list of changes they were committed to making. But by February, the list and memory of had disappeared.

Did most of them fail?

Perhaps... but just because something didn't work the first time, does that mean we can easily throw out the statement, "New Year's Resolutions don't work"?

No, we shouldn't, we can't. Because you see, it's not that New Year's Resolutions DON'T work, it's that YOU don't work your resolution!

Whether it's poor planning, lack of self-control or discipline, work excuses, or simply caving to peer pressure at parties or outings, if we verbally or contractually commit to something, we need to see it through. Yes, even if that means the words 'sacrificial' 'pain' 'resist' 'abstain' 'discipline' come to mind.

As Americans, we don't like being told:
- what or what not to do
- we are wrong
- what to eat, wear, buy
- and we don't like being told we have to wait

We have to wait for the results of a disciplined life. Whether that means saving a little more now to produce financial freedom later, or eating healthy now to have a six-pack later. No matter the goal, you're gonna have to work, you're gonna have to commit.

Are you ready to take that step?

Are you ready to change your habits?

Are you ready to live life more richly?

If so, I challenge you to make a New Year's Resolution AND commit to seeing it through.

2008 can turn out to be EXACTLY what you decide it will.

Are you ready to own your outcome?

Happy New Year!

Jimi Varner

Chocolate Hazelnut Bites are HEALTHY?!?!

I must admit, I am a huge fan of Dr. John Berardi. If you have been a client of mine, you've undoubtly heard me speak highly of this guy. His approach to nutrition is second to none. Below is an article from his newsletter that I wanted to share with the readers of my blog.

Being the nutrition guy is tough sometimes. I got a sharp
reminder of that last week, when I was out to dinner with some
friends. When the waiter offered us the dessert menu, everyone
else at the table looked at me. If I could put that look into
words, it would be about half a permission-seeking, "Can I
please, pretty please?" and about half an angry, "Why the hell
did we invite this guy again?"

Look, once and for all: I eat dessert too.

Especially at Christmas. Growing up in an Italian household is
an experience this time of year, I can tell you that. The
pastries never stop coming. Cookies and cakes and sugar dipped
creations that I don't even know the names of.

But my favorites were these things called "baci," which in
Italian means "kisses." Every region in Italy has their own
version; in fact, you can often find the ones from Perugia in
specialty grocery stores. They're these bite-sized chocolate and
hazelnut treats that are unbelievably addictive.

And that's the problem. You can't just eat one. When I
mentioned this to Jason Grenci, our photographer for Gourmet
Nutrition (and an Italian kid himself), he knew exactly what I
meant. But he decided to do something about it.

He came up with a Gourmet Nutrition version.

Let me tell you something: these things are delicious. He found a
way to turn them into a true Anytime meal: just 9 grams of carbs
and over 22 grams of protein per serving. Unreal.

I've just made a batch for Christmas Eve, and if you're looking
for a nutritious dessert that can fool ANYONE, this is it. Here's
the recipe.

--

CHOCOLATE HAZELNUT BITES

2/3 cup roasted hazelnuts
4 omega-3 eggs
3/4 cup Splenda
1 tsp espresso coffee powder
5 scoops chocolate protein powder
2/3 cup crushed pecans
2/3 cup crushed walnuts
2/3 cup crushed unsalted peanuts


Preheat oven to 350°F. On a baking sheet, spread hazelnuts and
roast them in the oven for 6 to 8 minutes. When finished, pull
hazelnuts out of the oven and place onto a towel. Put 8 of the
hazelnuts aside for later. Next, use the towel to rub the skin
off all but the 8 hazelnuts you put aside.

With an electric mixer, mix together the omega-3 eggs, Splenda,
and espresso coffee powder. Next, add protein powder, one scoop
at a time, mixing thoroughly. Finally, add the de-skinned
hazelnuts (leaving the 8 full hazelnuts aside), pecan meal,
crushed walnuts and peanuts. Mix well. The mixture should
become thick and dough-like.

With wet hands, separate the mixture into 8 equal portions. For
each portion, place one of the 8 hazelnuts set aside earlier into
the center of the portion, rolling the portion into a small round
shape until it completely covers the hazelnut in the center.
Place each bite-sized shape onto a baking sheet lined with
parchment paper. Place the sheet into the oven for 10 minutes.
When complete, pull from the oven and allow to cool. These can
be eaten warm, or stored in an air-tight container in the fridge
and served cool later.

Makes 8 servings.

NUTRITION INFORMATION (per serving)

Calories: 394 kcal
Protein: 22g
Carbohydrate: 9g
Fat: 30g
Saturated: 3.1g
Monounsaturated: 15.8g
Polyunsaturated: 11.2g


--

Enjoy,
JB

John M. Berardi, Ph.D.
Author, Gourmet Nutrition

Jimmy Smith does NOT have portion distortion!

One of my friends in the fitness industry, Jimmy Smith of www.JimmySmithTraining.com had a quick post on his blog reminding us of the simplicity of portion control. Check it out below:

From JimmySmithTraining.blogspot.com

Wednesday, November 28, 2007
Portion Control 101

An issue with eating out or eating in general is portion control. Here’s a quick reference guide so that you don’t go overboard and don’t have to think too hard.

Fruit-1 serving is the size of a baseball
Vegetables-1/2 cup is ½ a baseball
Pasta or Rice-1/2 cup is ½ a baseball
Fish or Chicken- 1 serving is a deck of cards
Peanut Butter-2 tablespoons is a large marshmallow
Salad Dressing-2 tablespoon is an ice cube

Can't get much easier can it?