Category Archives: Jeremy LaRochester

Know Yourself


Hello and Happy Sunday to You!
Now before everyone goes and gets super excited…I am not back..exactly – kind of….

I am no longer working with clients in any capacity but have continued to maintain the lifestyle of veganism and fitness as I have pursued other interests in my life. When I posted on my facebook page that I would be taking the page down, little did I know that it was something that I could just not bring myself to do. In the deeper recess of my soul, something told me “no” and I listened. In this last year and a half, much has happened and little has also changed. I’ve jumped into fulfilling my love for motorcycles with both feet enjoying the thrill of riding and also building. Working with Harley Davidson and understanding some additional technical aspects of motor and engine builds has been tremendous and more than worth it. I have also honestly missed posting fitness and meal plans, as well as doing what I am doing right now…just talking with you all. I’ve titled this post I feel appropriately because no matter how much we either try to run or alter the true nature of who we are, we always come back to our fundamental roots. That being said, I will be brainstorming over the next weeks to decide what I will be offering aside from my blog posts. I’m a person that does not believe in going backwards so I am certain that I will not be offering personal training or classes. I may offer minimum consulting for meal planning but again, I’m unsure as to how far I will go.

It has been awhile I know but once I iron out what contributions I can make, I will be in touch. Until then, enjoy your Sunday and we’ll talk again soon!

Jeremy

Zumba Versus Tabata


There are two names going around the exercise world these days, Zumba and Tabata. Both of them can give you results, though they seem in some ways, opposite poles of the fitness spectrum, cold screaming intensity from Japan versus warm Caribbean dancing, they actually work your body in some of the same ways.

Which one is for you will depend more on your goals and on your personality than anything else. Of course, you can always do both. Do Tabata three days a week and Zumba two days a week, or the other way around. They’re so extremely different they make for a good change off routine.

Zumba will take you at least an hour, and to have the full fun effect, you’ll need to enroll in a Zumba class or dance party, as some call it. You’ll get to mix it up with people of all ages, physical shape, and backgrounds, and even learn a variety of aerobic dance moves that put to catchy Caribbean music, will give you a workout before you’re even aware you’re working.

At the same time, if you do really put yourself out there, you’ll have no problem working up a sweat during your Zumba session and at the same time burn lots and lots of calories.

Tabata workouts can be done in classes at the gym or at home with no equipment, other than a stopwatch. Tabata is an extremely high intensity physical training program. You bring yourself to your own personal ultimate level of exertion for twenty seconds, let it drop for ten seconds, and bring it back up for another twenty eight times over.

A Tabata routine only takes four minutes total. Keep in mind, though, Tabata routine can be much harder than a Zumba session just because of that absolute maximum intensity that is required. You have to push yourself, really push yourself, for it to be a true Tabata.

If you can really push yourself to your limits and you can be disciplined enough to do your Tabata routine daily, or four times a week, research has shown that Tabata style high intensity interval training can give decidedly better results than even an hour steady-state training program like Zumba.

However, that doesn’t mean you should write your Zumba off. The plus side of Zumba is the motivation it offers. It’s not hard to make yourself do; you may even be looking forward to your Zumba dance sessions all day. Tabata, on the other hand, requires motivation from within.

So if you have a hard time pushing yourself to do exercise at all, signing up for that Zumba dance session is a really good idea and an important step toward a healthier future. If you’re the sort who can beat your body into doing almost anything, and if you’re serious about being as fit as you can be, try Tabata.

It’s four minutes, after all. How bad can four minutes be?

As you’re lying on the ground dying after your routine is over, you’ll have the satisfaction of knowing you did it and you trained like a world class Olympic champion.

Incorporating Zumba With Tabata

On the flip side, why should you choose? You don’t have to. Tabata is only recommended to be done 3 or 4 times a week max. So you can easily do Zumba on the other days. This will make sure that you have the optimal amount of exercise and that you are not doing a very intensive workout every single day.

So go for it! All you have to lose is fat, and the risk of heart disease!

Are You The Kwisatz Haderach?


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Do you and Paul-Muad’Dib share something in common? Are you the “super-being” you’re intended to be?
You have greatness within, greatness to overcome poverty, greatness to overcome mediocrity, greatness to achieve heights never imagined!

To unlock the “Dune” philosophy, you don’t have to drink the spice melange
but you do have to allow something to happen…

The Sleeper Must Awaken…

That part of you that remains dormant, because you keep it locked away, afraid of what it will do, scared you can’t control it. Funny thing is…what you are hiding from is YOU!

I love the original Dune movie because within the movie, the dialogue tells you all of the self doubt that sets in on the path to greatness.

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Do not ever allow the unknown to stop you. Fear evaluated properly does not exist! Push through the mental barriers of self sabotage and even those that would rather play it safe in life. You want to live and not just be…don’t you?

Enjoy your inner Overman and embrace your greatness. I heard Eric Thomas say “Your greatness can take you to places your character can’t keep you.”

Live each day like it’s you last. If you do, you will have the benefit of long lasting satisfaction that you have accomplished everything you possibly could. Steve Jobs said it best:

For the past 33 years, I have looked in the mirror every morning and asked myself: ‘If today were the last day of my life, would I want to do what I am about to do today?’ And whenever the answer has been ‘No’ for too many days in a row, I know I need to change something.

Be not afraid of your true self… be the Kwisatz Haderach!

Have an awesome day!

Jeremy LaRochester

No Theory – No Fluff…Just Results


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Happy Monday!

While we remember Dr Martin Luther King Jr today, in the spirit of the man and the dream I wanted to share a workout with real results with you.

This is a straight forward Tabata style circuit that will maximize fat burning long after you’re done – if you go all in!

Before I give you the layout of the workout, I want to talk a little about what you are eating. All the best fitness and exercising is negated with poor nutrition. If you are not properly nourishing the body, you will never achieve the best results you can.

That said, without further ado, follow this routine using the 20/10 tabata protocol. 20 seconds of 100% maximum effort followed by 10 seconds rest. Do each exercise four times (4 sets) which should take about 16 minutes.

1. Virtual Jump Rope
2. Jumping Jacks
3. Burpies
4. Hill Climbers (Mountain Climbers)
5. Squat Jumps
6. Knee Highs
7. Shadow Box

If you need a meal plan to get started with this or any other routine, email me at Jeremy@larochestercoaching.com
and I’ll provide you one for free! Just put “Tabata Meal Plan” in the subject line, include your name and I’ll send it over.

Thanks for reading
Have a great day!

Jeremy LaRochester

You Want To Hangout?


Hey there!

How’s your week been? I’ve been a busy bee working to make real positive and effective change in people’s lives. That said, I wanted to know if you’d be interested in hanging out with me? Nothing too formal, just a relaxing enviornment full of energy to chat and have a good time – how’s that sound?

You know it’s been said that the more positive people you have, the greater the flow of positive energy and I know someone that would blow the roof off with energy…
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None other than Jerry Sargeant! One of the baddest dudes on the planet when it comes to motivation, mindset, nutrition and spiritual foundation. If you don’t know who Jerry Sargeant is, shame on you! Check his site out here

Jerry and I will be broadcasting on Google Hangouts Air on Wednesday, January 21st at 12pm EST. It will be a great interactive platform for you to hear some great information, ask questions and just have a blast with a couple of really cool guys!

Be sure to check back for the Google Hangouts Air feed on Monday. For now, check out the awesome Jerry Sargeant at Maximum Life Tv

I’m looking forward to hanging with you!

Yours in Success,
Jeremy

Never Give Up!


Have you ever dreamed that you’re running to catch a train? Although the train is moving away, you keep on running towards it – you keep on trying to catch it. How does the dream end? That rather depends on you as the dreamer. It’s quite possible that you persevere. You keep going. You make it on board – because you never give up.

For many individuals, the ‘rail line’ leading to health, happiness or success, has not been straight or smooth. To a greater or lesser degree, they’ve experienced difficult periods in their lives. Yet they weren’t railroaded into giving up on chasing their dream of good health or a better life. No matter how difficult the challenge in reaching the desired destination, they found ways and means to keep moving full-steam ahead.

No matter your objective in life, fitness or health, never abandon your goals. Small steps in a positive direction equate to success over time. Believe in yourself and achieve!

Have an awesome week!

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SELL OUT!!!!


Good day,
      I just wanted to share my thoughts and feeling on what I think you all should do for the rest of your lives. For many we live our lives in fear of the unknown, fear of what others think about us, laugh because of a dream or a goal. This fear makes cowards of great people…. people that would otherwise do the things that they are driven to do. Instead comfort and complacent become the norm. You stop growing and equally as damaging you stop living!

Today I want you all to make a commitment. Not to me, not to your parents or even the universe! Commit yourself to Sell Out. Sell Out….go all out to do the things tou want despite others…despite your circumstances. It is a lonely road but as yourself a question: Would you rather be surrounded by dream killers and those that want to keep you less inspired, or do you want to be free and full to live your dream and achieve all of your accomplishments? I challenge you to Sell Out and never look back. If you accept my challenge you will never look at life the same again!

Have a great day and achieve your dreams!

Jeremy LaRochester

From Me To You…


Hello Everyone!

I hope that you have had an awesome weekend and are looking forward to dominating and killing yet another week coming up! My energy is great and I want yours to be too! Today I have a little something that I would like to present to you to vanquish the fitness workout difficulties that create roadblocks in fat loss and toning evolutions. I give you another addition of the Tabata Protocol!

Over the last couple of weeks, I have had some comment on other ways to make sure that they are able to continue to lose weight without the all to common “plateau”. My answer to this after drilling down to ensure that the cause is really the body resisting is: “Have a small cheat afternoon at the end of the week and I am going to email you a workout to try for the next week and a half to two weeks.” I have seen a lot of fads and routines come and go and by far the one that is neither of these and can pretty much dominate and manage plateaus in a way that forces the body to surrender is the Tabata Protocol.

There is actually one other area that I would like to include in this change of fitness pace. Sometimes plateau is the mental fatigue of performing the same types of exercises over and over and sometimes the true reason behind the weight loss wall. Tabata is refreshing and can give you the transition required to recommit to your routine with some tweaks to continue to tone and reshape your body as desired.

Below I have included a series of four exercises that you can start out with. If you are a bit advanced fitness wise, you can try a workout that I use a few times each week below that one. The first workout is four minutes and the advanced workout is forty minutes (yes 4-0!).

Tabata intervals follow this structure:

  • Push hard for 20 seconds
  • Rest for 10 seconds.
  • Repeat this eight times.

1. Virtual Jump Rope (Motion with Imaginary Rope)

2. Body Squat

3. Mountain Climbers

4. Push Ups

For The Advanced Workout

Tabata intervals follow this structure:

  • Push hard for 20 seconds
  • Rest for 10 seconds.
  • Repeat each exercise ten times.

1. Jumping Jacks

2. Sit Ups (w/ medicine ball)

3. Burpees

4. Lunges

5. Jump Squat / Body Squat (Alternate Each Circuit)

6. Jumping Jacks

7. Sit Ups (w/ medicine ball)

8. Static Push Up Plank (In the push up starting position)

Note: For the advanced workout I use a 15lb medicine ball and a 40lb weighted vest just for variety. I would suggest starting with just your body weight and progressing with medicine balls from 5lbs up as your conditioning gets better.

Let me know what you think and how this works for you!

Thank you for reading and everyone have a fantastic week!


Upcoming Beta Program

Good Morning!

I wanted to get this link out to you so you can help me tweak a program I am working on. If you are interested, leave me your information and I will be in touch. Oh, by the way, the beta program is completely free for you! Click the title link above to sign up. Thanks again and enjoy your weekend!

Jeremy LaRochester

CPT/IMPACT CI

Warning…


Happy Tuesday All!

I have a special gift for you today. I would like to share something with you that will generate more thoughts about what you put into your body. Registered Dietician Brad Hall has published a report on Detoxing your body and I would like to provide it to you free of charge. It has some amazing content regarding why it is important to detox due to the types of foods that are consumed. I must warn you though…the information in the report could cause you to rethink those trips to McDonalds or any fast food place. The processed foods that you buy in the supermarket. Sign up below and within the hour, the report will be forwarded to you.
I hope you all are having an awesome day!

Sign Up Here To Receive Your Free Detox Report!

Talk to you soon,

Jeremy LaRochester

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