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No More Excuses….Here I Will Help!

Good Morning and Happy Hump Day!
I hope you are all doing great at the midpoint of the week and planning on completion of all goals established. I have had to put one more goal on my list which after this post I can cross off.

Yesterday I was talking to one of my former clients that moved to Norfolk due to work that is complaining of not having time to workout. After several minutes of listening to the mounting excuses of not working out for the last three months and gaining 15 pounds I had heard enough. My advice and tone was a bit sharp but required and for those of you in this situation, I offer you the same solution:

There is never “no time” to do the things that are most important to you. Whether as a woman you make appointments to get your hair or nails done, hanging out at Starbucks for coffee and people watching (some actually do that!) or men that sit on the couch Saturday and Sunday for football for a minimum of 9 hours… there is always time.
If you have a busy work schedule during the week and feel that the weekends are your relaxing sleep days that’s fine. However, I am more than willing to give you a couple of fitness concepts that will take you as much time to complete as taking a shower and getting dressed for work each and every day (30 minutes tops).

I have blogged about using the tabata protocol and I stand firmly behind the solution because it works especially when time constraints exist. Below I have included a basic tabata exercise routine that I would suggest completing if you:

1. Can’t get to the gym
2. “Think” you don’t have time
3. Are Financially Unable to Join A Fitness Program
4. Don’t know where to begin

Again, my goal here is to take away all of your excuses of why you can’t lose weight, get into better shape and develop a more positive attitude regarding your physical well being.

For starters, you will need a timer for your tabata workout. Again, to make it easy you can download a free tabata clock timer for your computer at Beach Fitness . This is also an excellent resource for more tabata related fitness and comments from other users. If you have an iPod, for $.99 you can download a tabata timer from iTunes here

Now for the exercises:

Complete each exercise for 20 seconds with maximum effort, followed by 10 seconds of rest. Do this for each exercise for 3 to 4 sets for starters. Using the Beach Fitness tabata timer, If you are completing 4 different exercises for 4 sets, set the number of rounds to 16. Your total workout time is 8 minutes.

Do you have 8 minutes to try this out? It might seem crazy but try these exercises:

1. Push Ups

2. Mountain Climbers

3. Body Squat

4. Virtual Jump Rope (Imagine You Have A Jump Rope)

Do as many of each exercise for the full 20 second duration at your maximum capacity and rest for 10 seconds afterwards.


So I have given you a starting point for your fitness which can be done in 8 minutes to start your day…everyday! Try this and leave me a comment below.

No More Excuses for being lazy! Only proactive people excel and succeed in life and fitness and that is the mental focus that you should have.

Thanks for reading and have an Awesome Day!


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


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!


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