Category Archives: Personal Training Sessions

No Time For A Workout You Say?

Good Afternoon Everyone! I really hope you’re having a great day. I wanted to share some mental reconditioning with you. In our day to day activities, many are very quick to say what they do not have time for. So with that in mind, the two most important things that usually suffer with the “time constraint” is food intake and exercise. With that being said, I have included a quick workout that may take you no more than about 15 to 20 minutes out of your day. Certainly you can find 20 minutes for your health – can’t you?


Prisoner Squats 3 sets – 15 repetitions

1. Stand with your feet shoulder width apart and cross your arms in front of you as if leaning on a counter.

2. Make sure that you keep your back straight.

3. Focus on a border point between the wall and the ceiling. This will ensure that you keep your head up and also help with proper form.

4. Bend slowly at your knees into a full squat.

5. Return to a full upright position.

Squat Jumps 3 sets, 15 repetitions

1. Just as above, feet shoulder width apart, arms folded across your chest.

2. This exercise you will lower your body just as before for the squat slowly, but you will explode up and jump into the air.

If you have knee problems I do not recommend this, you can instead do equal number of sets and repetitions of push ups.

3. Ensure that you land with your feet at least shoulder width apart and gradually lower your body back into a full squat position before repeating the explosion movement again.

Body Builder 3 sets, 15 repetitions

1. Once more, stand with your feet shoulder width apart.

2. From this position, you will bend at the knees and place your hands on either side of your feet. (You should be in a crouch position)

3. From the crouch position, thrust both feet back so that you end up in a push up position.

4. Complete a full push-up.

5. Pull both feet back up under you so that you are now back in a crouch position.

6. Return to full standing position.

7. Repeat

This workout is designed to give your body a jolt and get the blood pumping. Even if you don’t think you have time, this is simple, requires no equipment and only takes the dedication to put your body in motion.

If the sets and reps are not enough or you do not feel slightly winded, you are either doing these too slow or you are in decent shape. That being said for the intermediate fitness level, you can add two more sets with the same reps with medium intensity or speed. For the beginner, you should do these with moderate intensity to ensure foot, leg, arm and hand positions are correct alignment and position. As you become more comfortable, increase speed and intensity.

Give this a try and leave me your feedback.

Thanks for reading!



Reaper of 2011

Hello all!
Just wanted to drop by and say what’s up to all my people! So after further review and checking, I have decided to eliminate any type of mixed martial art event for the remainder of the year. I will instead invest that time in each and every client of Jeremy’s Fit Club, and devote time to developing and refining Psych Ward Training Center and cultivating the fight team. With that said, that means that conditioning and diet and steady training will fill the gaps of time so I will be a motivated and very hard to control competitor next year when I get back to the business of fighting. The time will be well spent in training and working to progress as all mixed martial artist do if they take their craft seriously. Sessions and slots are filling up quickly for the remainder of August so if you haven’t spoken or emailed me, leave me a message so I can get you taken care of! Alright guys and gals have a good evening and Happy Training!

Business as Usual

Good Afternoon,
It has seemed like a full year has passed since I last came here to give you an update on all of the happenings! Well, all is going for Jeremy’s Fit Club. It has been decided that the collaboration with Psych Ward Fight will come together officially on October 11th. The dual role facility will act as a neutral training center for Jeremy’s Fit Club members as well as the Psych Ward Fight Team. The concept is to incorporate more of the opportunity to cross train and develop a better understanding of muscles that are not the primary and secondary movers. These are the primary focus in most personal training programs. Cross training in MMA with a personal trainer is going to challenge the entire body, specifically with a program like the Spartan Conditioning because of the different types of exercises that are utilized. I hope that everyone has an opportunity to take advantage of this in October. I have already set up a training schedule that can be viewed through under the Psych Ward Training Center page. If you click on the psych ward training center in the body of the page it will take you to the calender. There, you can select some classes and sign up. Additionally, you can also try some classes for free. I would encourage everyone to take part and experience this at least once. You owe it to yourself!

On July 1st, Jeremy’s Fit Club also began meal preparation services. We realize that with jobs and children, sometimes finding the proper balance with tasks and food can be difficult. With that in mind, we have created a meal plan that will provide you with up to five meals daily with a combined 1200 to 2000 calorie max. If you are a client with a weight loss goal, your meal preparation is tailored to that goal over the course of your four to five meals daily. This program is in place as a trial and can be purchased from a three day planner up to one month. We are offering this preparation service until the end of the year to get a feel for the response before expanding it. Plans range from $40 for a week to $200 for an entire month. The meal preparation is submitted via online or through our 800 number. We require that any allergies to food or seasoning be included in the request so that meals are prepared according to dietary or allergy-related requirements. Once submitted, a meal plan is provided via email for review. The one thing to point out is once the meal plan is provided, any item that is replaced will be with a similar item of equal or greater nutritional value. For example, if you receive your plan that calls for a grilled chicken salad for lunch and you do not want chicken, the substitute would be tuna (based on no food or seafood allergy) due to the higher protein count and reduced fat content versus the grilled chicken. Yet another great addition and program so if interested give us a ring! Thanks for reading and look forward to working with you all. Take care, have a great weekend and happy training!

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