Hey folks

Don’t forget to join me, live, today on my new diet & fitness radio show, No Gym - No Problem Radio, at 3 PM CDT/4 PM EDT.

We will wrap up our discussion about the top 10 ways to getting a flatter tummy, as well as answer your email, blog, and Myspace questions. Get all the energizing details about the show, by clicking on the following
link http://www.blogtalkradio.com/nogymnoproblem, or simply log on to,
http://nogymnoproblemradio.com.

Also, you can call in live at (347)945-6055, during the show. You will be placed into the caller queue where you will still be able to hear the show while you are on hold. Better yet, you can send your fitness and diet questions
to info @ nogymnoproblemradio.com or chat in the No Gym-No Problem Radio chat room.

All shows are archived, and can be downloaded as an MP3, just in case you cannot join us
live. I look forward to you joining me today.

Until then, I will meet up with you today, Thursday (08/28/08) at 3 PM CDT/4 PM EDT.

Regards,

Sincere Hogan
“The People’s Fit Coach”
http://nogymnoproblemradio.com
http://sincerehogan.com

So, what are you, a champ or a loser? Life is an on-going tournament, that you play everyday, to the death. The day you stop playing the game, win or lose, you are dead. Death is a choice you don’t have. However, the choice you do have is whether you choose to be a champion in life, or a loser. There is no "in between."

Before you declare which term describes you, do you even have a clue what the characteristics of a champion and a loser truly are? Well, let’s take a quick look at both before you stake your claim. A champion focuses on what he/she is going to do to win. A loser focuses on what will happen to him/her, good or bad (usually bad), and remains stagnant, due to fear. Which will you choose to be today, a champ or a loser? There is no gray area.

Just like life, it’s "either/or." Anything other than those two choices, are pretty much nothing but excuses, various forms of fear, and most importantly, the choice to be a loser. Here’s a simple process to be a champion in any aspect of your life, whether it be your health, relationships, family life, career, or any other aspect that matters to you.

Make a decision about what you "really" want, have the courage to take action, and commit to achieving what you want, know matter who or what. When what you really want means that much to you, then this 3 step process is not difficult at all. Not even "fear" itself can stop you from getting what you really want. If you are too afraid to claim what you want, then you need to question just how bad do you want it. Saying you really want it, is not enough.

Talk is cheap. In fact talk is just noise. remove the noise, and move toward your prize right now. I guarantee, not a week goes by without me hearing someone tell me how they have heard great things about my one of my training programs from friends, relatives, or my blogs. They go on to say how much they want to train with me; however, they want to "make sure they get in shape first" before starting a program with me.

Que? What? What part of the game is this? That’s like Amy Winehouse saying she would love to check herself into rehab, but she has to stop smoking crack first. It doesn’t make any frickin sense. I’m sorry, there is no pride in being a indecisive, non-committed, coward with no hope for their life. In fact , such characteristics is not living at all. Whoever, said winning isn’t everything, was a LOSER!

Stop following the path of losers, because their path, if they are lucky, is only a couple of steps long, due to their inability to make a decision, take action, and stick with it, during good or bad times. Today, should be the day you become the champion of all the things you want for your life. Decide on what really matters to you and what it is you want no matter want.

Take action to use the resources needed to make it happen, and do what ever it takes to see it through, despite any and all obstacles. Remember, if you are busy moving forward with your plans to win in life and are focused on what you are doing to win, you do not have time to deal with the fear of what you are not doing or whether you will fail. What is your immediate goal that you "must" accomplish, and what steps are you doing "today" to make that one thing happen, no matter what?

Are you more focused on being the biggest LOSER, or the best champion of what matters to you? Share your comments below.

I recently received the following message from one of my blog readers on Myspace. However, the questions she asked, and feelings she shared are not just her own, but felt by quite a few of you who read my posts and send me your questions as well. So, I wanted to share this email with you. For the sake of privacy, I have changed the readers name. However, I am sure, we have all felt this way in some form or another. Please share your thoughts, comments, or questions, below, once you finish reading this post.

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i am sure that you get a lot of questions but i am assuming that’s why you even have this page. i loved your blog on effective weight loss! that is my battle right now and i have been having a hard time. i feel that i have been doing all the right things though i have been setting myself back in the past 2 months since i have stopped going to curves and my son is out of school. long story short…

i had a baby last year and i guess it’s a hell of a lot harder to lose that on round 2! i can lose weight and i can lose fat pretty well too but i can’t seem to get rid of the tummy fat and tighten that skin back up! i disgust myself when i see it and am extremely ashamed of it. i almost feel like it’s hopeless but i know that there are people out there that get rid of that without surgery right!?! i am hoping so at least.

well…if there is anyway that you can help me out and give me some tips for that problem area of mine i would so greatly appreciate it! if not, i guess i will have to keep reading your blogs to see what else i can try! ; ) thanks for everything!! M.~

Hello M:

Thanks for supporting my page and having confidence in me. I love receiving questions from all of my friends here on Myspace. There are times where it may take a day or two to answer them all, but I make sure I answer every one, because spreading the benefits of good health is why I am here. There are times when even the best of us have setbacks. It’s not just you. Heck, I have them also.

However, setbacks, our past, a few bumps in the road, or getting off track is not what defines us. We are all human, and not perfect. What truly defines us is how we move past those obstacles and setbacks. One of the first ways to move past a setback, is to recognize that it is in the past and cannot be changed. I wouldn’t focus so much on the next day either, as we can never really know what the future holds. The one thing you have to ask yourself is, "What am I doing now, and what am I doing that is different and better than yesterday?"

Remember, the only constant is "you." You mentioned that you are no longer going to Curves, and that your son is out of school for the summer. Well, you are in an ideal situation. Since you little man is out of school, why not take this time to save money on the Curves membership, and take the kiddos to the park and run around…for "free?" Join them, and feel like a kid again! Better yet, how about spending some time in the pool, hiking, camping, walking around the neighborhood in the cooler evening hours, or going to a nearby amusement park?

Simply, going outside and playing in your backyard, hoola-hooping (remember that? It’s great exercise, and really works your abs), or playing hopscotch on the sidewalk not only is fun, but can be quite a workout also. Sometimes, we make exercise too hard, and over-think what we should do. It’s not always about going to the gym or picking up a weight. The simplest thing, such as getting out and playing in the park, shooting basketball with the kids, or playing kickball,is not only a good workout, it’s the "F" word that seems to be lacking in a lot of exercise programs today….F-U-N!

By the way, congratulations on having a new baby last year. Did you know there are workouts you can do with your newborn, that will not only help you lose those last few hard-to-lose pounds, but help you bond and have fun with your little one? I’ve designed plenty of programs for new moms, and their little warriors, and they all loved them. You definitely have nothing to be ashamed of. You possess the greatest title and occupation in the world…..Mom!

As parents, we know one of the most important qualities we have to possess when raising little warriors is "patience." Living a healthy lifestyle, losing unwanted pounds, finding what exercises are right for you, as well as "re-learning" how to eat in a society that prides itself on trying to force artificial food on you for profit, takes a lot of patience. However, the journey does not have to be so daunting. It can actually be fun. The key is to know exactly what you want from your program. Be very specific. Focus on that goal.

Make it your mantra, and as with anything we want very badly, do not let anything stand in your way of getting what you want. Always know that when it comes to you, no one nor nothing can stop you from achieving any goal……but you. Just know that there is no quick fix (not even surgery) for long term fat loss, nor can you just pick an area of your body and decide to remove fat just form that area. Your body works as a machine…one whole unit, and does not understand separating sections of it in order to function properly.

Your body is not in the business of "divide & conquer." Imagine if you only put new tires on your car, regularly and only focused on that. Meanwhile you neglect to get scheduled oil changes, tune ups, and used cheap gas to fuel it. I’m sure, in time, your car would cease to function properly….But look at the bright side, your tires and those chrome rims sure look good, right ; -D

Our bodies aren’t any different. we have to put the best high octane fuel in it (fresh, natural, clean foods), tune it up (regular daily physical activity), recharge our batteries (relaxation/massage/sleep/quiet time), and continue to map out our destination as we move forward (write down goals…big and small….and stick to them). I wish you the best in your health journey, and know that I am right here by your side, cheering you on.

I hope to continue to provide you with the quality health & fitness info you desire. Just stick with me mama, as I have some great things coming down the pipe that I am sure will benefit you and my other great readers. Make sure you join my email updates by sending a blank email to j1fitnews @ aweber.com. Shortly after you send that email, you will receive a confirmation email to join the list. Simply click the confirmation link in that email, and you are in!

Once you do that, make sure you add j1fitnews @ aweber.com to your email program’s address book, to ensure you never miss an update. Also, subscribe to my blog here, as well. All the best to you and your little warriors, mama. Take care. Your biggest fan, Sincere~ "The People’s Fit Coach"

WOD: Sunday 062908

1a. 25 Jump Rope Double Unders

(the jump rope passes 2 times ea. time you jump) Perform this workout for 5 rounds)

1b. 50 - 2 Handed Kettlebell Swings

Perform each exercise together, resting only 30 seconds between each exercise, and rest 1 min. between each set.
In rounds 1&4, I used the 53 (1.5 pood/24 KG) pound KB. In rounds 2&3, I used the 44lb (20 KG), in order to add a little more speed to the set.

I ended round 5 with a pyramid style set by performing 25 swings with the 53 lb KB, 15 swings with the 61 LB KB (28 kg), and finished with 10 swings with the 70 LB KB (32 kg). All 50 swings were performed without rest.

This may be a little advanced for some, so you can modify it a little by reducing the number of reps, or adding more rest time between sets and reps (i.e. 1 min. rest between exercises and/or resting 2 min. between sets).

Definitely make sure you use a kettlebell or dumbbell of moderate weight you can swing with good form. Crank up some Godsmack, step away from the mirror, and give this bad boy a try.

Train smart, train hard, train like a Warrior!

Kettlebell Ladders

Perform the 2 exercises in each group as supersets (i.e. perform exercise 1a for 1 rep, perform 1b for 1 rep, perform 1a for 2 reps, perform 1b, for 2 reps…etc.) Continue up to 5, and work your way down. Rest for 2 minutes before performing the second group of exercises in the same fashion as group 1.

Group 1

1,2,3,4,5,4,3,2,1 on each side before moving up/down to the next set of reps

1a. KB Swing
1b. KB Clean
1c. KB Snatch

(note: next time, I will perform this group as a double kettlebell superset)

Group 2

2a. Double Kettlebell Jerk
2b. Double Kettlebell Squat

Finished this workout in about 10 minutes.
I must say, those Double Kettlebell Jerks had me sweating like a harlot in church; however, training with double kettlebells is as fun as Mr. Mahler suggested.

Hop down to the comment section, and share some of your favorite Kettlebell workouts. If you have questions on training, or where to start, post them in the comment section as well.