Written by JBC JR. on 07 July 2010
So you’ve finally decided to hire me and are ready to get started. You’ve picked out a start date and we’ve both agreed on it. But after your consultation with me is done you drive away or hang up the phone and realize: after my workout with Joe I have to pick up my kids, cook dinner, spend time with my spouse, etc., etc. All of your other priorities are just as important as you keeping in shape, but don’t let them become MORE important. Because when you do that, the hardest most stressful thing you do all day will be the first to go: exercise. And the last thing you wanna do is give up on that. Without exercise you’ll barley have the energy to pick up the kids, much less cook for them. So off to Mickey D’s you go. You won’t wanna really spend any time with your significant other either. And if you do….not much is gonna be happening if you know what I mean 
This is where effective time management comes into play.
1. Use the extra time that you have during the week or on the weekends to make extra food so you won’t HAVE to cook every night.
2. ASK QUESTIONS: I’m very flexible on time just as long as there is constant communication. I.E. letting me know throughout the day if your schedule/has changed.
3.Don’t allow the stresses of work or family to sway you from your goal. DEAL with whatever comes up. DON’T make excuses and ASK for help if you need it.
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Written by JBC JR. on 15 June 2010
You’re tired of feeling sluggish and weak. But the thought of running and lifting weights is terrifying. You know the burgers, tacos and soda are the main causes for your bulging waistline. But the thought of cooking every meal you eat is probably mentally exhausting. But once you get started. Once you commit yourself to your goal, all these seemingly tedious, painful tasks will become commonplace for you. More importantly,you’ll come to realize just how necessary they are. It’s necessary that you exercise at least 4 times a week. It’s necessary that you cook everything you eat so you know exactly what’s in it. And it’s necessary that you commit yourself to both these tasks consistently. Because you can’t you can’t eat baked fish and skinless chicken (that you’ve made yourself) 4 days a week and then have KFC and Long John Silvers the rest of the time. Here are some tips on how to become committed and maintain consistency:
1. Set realistic goals: Face it-you didn’t get out of shape overnight….so why should you have a six-pack in 3 weeks?
2.Keep a food and exercise diary: writing down everything that you eat is a great way to ensure that you not only eat correctly, but that you eat enough of what’s most important for you to effectively function and exercise. Always ensure that all 5 of these constituents of food are in every meal you eat: fiber, protein, vitamins, minerals and carbs. An example of an incomplete breakfast would be 2 slices of whole wheat toast and a glass of milk. Yes, there’s carbs in the bread and protein in the milk, but there’s not enough of either one to sustain an adult for 2hours, much less someone who’s body has become accustomed to eating that often. Nor are there enough vitamins&minerals or fiber. A complete breakfast would consist of 1-2 scrambled/boiled eggs, half an orange or apple, a glass of milk and one piece of toast or a 1/2 cup of oatmeal.
3.Stay focused: There will always be distractions and roadblocks in your life. Both unexpected and otherwise. But you have to make optimum health and fitness as necessary in your life as paying your car note or your rent…because it is.
4.Keep it fun: It’s not all about pain and steamed vegetables. You don’t always have to hit the track. Get on your bike and jump on a trail in Memorial Park. You don’t always have to use free weights. Get some resistance bands. They’re alot more portable and you won’t need a spotter.
5.Don’t give up: this is the quickest way to failure. You’ll never reach your fitness goals if you go back to your old habits. Realize that this is a process. And for some it may be a long process. But if you truly want the body you want, want to feel better about yourself then you’ll walk that road no matter how long it is.
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Written by JBC JR. on 15 June 2010
Calisthenics: these will mostly consist of jumping jacks, situps, crunches, full squat-thrusts and other modified aerobic movements.
Proper Stretching: You’ll learn to stretch every muscle in your body, why it’s important and when NOT to stretch.
WeightLifting: (Just wanna dispel a bad rumor about weightlifting real quick: lifting weights will NOT make you ‘bulky.’ Eating half a dozen chicken breasts and guzzling protein shakes all day AND lifting weights? Yeah, that’ll make you bulky.)-You’ll learn dozens of different exercises for every muscle in your body, using both dumbbells and barbells.
Plyometrics: these exercises promote fast-twitch muscle responses. They’re great for basketball and football players or any athlete that wnats to hone or improve their hand-eye coordination.
Isometrics: if you want to sculpt your body. Meaning get really defined, where each muscle stands out prominently on its own, then you’re gonna have to learn how to flex your muscles…literally. I’ll show you how.
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Written by JBC JR. on 15 June 2010
Three Sessions per week: $150.00/month
Four Sessions per week: $200/month
Five sessions per week: $250 per/month
All 3 options include:
a customized exercise regimen, a personalized nutrition regimen, a monthly progress report, illustrated exercises for you to do on your own at home to better target any ‘problem areas’, optional before&after shots (shot weekly so you can visually track your progress) plus 3-4 sessions (depending on the option you choose) 1-on-1 sessions with me, per week.
Specialties
Hard Loser Programs:
These programs are designed for those
individuals who need to lose 50lbs or more.
Hard Gainer Programs:
These programs are for those who need to add lean muscle mass to their physiques.
Body Sculpting Programs: These programs are for those individuals who are caught in the middle: not quite overweight, but not quite underweight either. These individuals want to become more toned and defined and bring out the muscle that they’ve already developed.
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So you’ve finally decided to hire me and are ready to get started. You’ve picked out a start date and we’ve both agreed on it. But after your consultation with me is done you drive away or hang up the phone and realize: after my workout with Joe I have to pick up my kids, cook dinner, spend time with my spouse, etc., etc. All of your other priorities are just as important as you keeping in shape, but don’t let them become MORE important. Because when you do that, the hardest most stressful thing you do all day will be the first to go: exercise. And the last thing you wanna do is give up on that. Without exercise you’ll barley have the energy to pick up the kids, much less cook for them. So off to Mickey D’s you go. You won’t wanna really spend any time with your significant other either. And if you do….not much is gonna be happening if you know what I mean 
