Bust Your Butt For Fast Results!

Posted in Uncategorized on March 2, 2009 by bryanarndt

This is a phrase you normally hear a coach yell to his players. Well if you are looking to get in shape, you better listen!  Those who train others know that the best programs can give poor results, while a bad program can give you good results. The reason being, it all comes down to your intensity and effort. People who consistently workout at higher levels of intensity improve faster.

Work out with Intensity

Work out with Intensity

As an athlete growing up my goal was to get bigger, faster, and stronger, so that I could earn a scholarship to play college football. I would buy weight lifting magazines and use the programs that were catered towards body builders. Its funny thinking about a 15yr old kid spending two days on just arm training. I would do 12 sets for my biceps another 12 sets for triceps and, oh yeah, 5 more sets on forearms! To put it into perspective, most of the athletes I train now might spend an average of 3 sets a week on direct bicep work. The point is I was following a poorly designed program for an athlete, but was getting good results because of my intensity and effort.


The next time you are working out, rate your intensity from 1-10.

A rating intensity of one equals you’re better off just sitting in front of the TV.

Level 1 Intensity = watch TV

Level 1 Intensity = watch TV

An intensity rating of ten means you could not do another rep or move another five seconds.

Level 10 Intensity = Exhaustion

Level 10 Intensity = Exhaustion

If you have been training for more than 3 months you want your number to be some where between 7-9 intensity, maybe reaching 10 rating once every couple of workouts.  Be aware that you will have good and bad days, so don’t judge your intensity on past workouts. If you are unsure how to rate your intensity use a heart rate monitor. http://www.ellipticaltrainers.com/info/heart_monitor.htm


Wear a heart monitor

Heart rate monitor watch


Now that you’re ready to increase intensity and effort make sure you are listening to your body. If a particular exercise hurts, STOP DOING IT! Your workout should be hard, but getting injuries is not how you increase intensity.


1. Try to use heavier weight (no ladies you will not get bigger)
2. Add more sets to your workout
3. Less rest time: Use circuits and supersets (no rest between different exercises)
4. Go faster or increase resistance on aerobic work
5. Hire a trainer to learn new programs

Start with some of these suggestions and feel free to post other ways to increase intensity.

Good luck and Keep up the Intensity!


Your ‘09 Nutritional Bailout Plan

Posted in Uncategorized with tags , , on February 23, 2009 by bryanarndt

When talking about nutrition with my clients, one of the most common lines I hear is, “I really don’t eat that bad.”  My instinct is to respond with a smart ass comment, “So what you really are telling me is you don’t eat that well either!”  Ultimately what it comes down to is our understanding of healthy nutrition.  


Tony Robbins, a self-help writer and professional speaker, talks a lot about how our standards and values shape the quality of life.


our standards and values shape the quality of life

our standards will also shape our body


So with that in mind let’s create a higher nutritional standard.

 Below is a list of foods that, in my opinion, are often misconceived to be “healthy.”             

1.      Dairy Products: http://www.macrobiotics.nl/library/dairy.html

2.      Gluten Free (Breads, Grains, pastas) and other packaged foods: http://en.wikipedia.org/wiki/Gluten_sensitivity

3.     Soy: check out: http://www.mercola.com/article/soy/index.htm

4.      Artificial sweeteners and sugars

5.       Cereal and Instant Oatmeals

6.   Snack and protein bars (most likely contain one of the above)

7.      Alcohol (you decide your own consumption)


Yogart is not good for you!

Yogurt is not good for you!


 The easiest way to do this is to create a template for your meals. 


Mine looks like this:

 Breakfast = Carbohydrate + Protein

Morning Snack = Carbohydrate + Protein

Lunch = Salad + Fat (avocado or nuts) try humus & apple cider vinegar for dressing

Afternoon Snack = Fat + Protein

Dinner = Protein + 2 servings Cruciferous vegetables


Optional Night Snack = Fat + Protein

Post Workout Meal = Carbohydrate + Protein


Basically in this system I try to eat carbohydrate and proteins in the morning and after workouts.  In the afternoon and night meals consist of protein, fats, and vegetables.

 If you are not sure about what foods contain carbohydrate, proteins, and fats use this site –


 I’ve also outlined a few sample meal ideas.

Breakfast Meals

Morning Snack

Dinner Meals

Eggs & Fruit

Protein Shake & Fruit

Alternate fish, turkey, chicken, ostrich, and buffalo with cruciferous vegetables.

Fruit & Protein Shake

Meat & Fruit

Meat & Fruit



Post-workout Meals

Afternoon & Evening Snacks

Shake – made from hemp, rice or peas.


Unshelled Nuts (Must buy a nut cracker)

Humus with vegetables of your choice (recommend peppers)


The standard to strive for… to not consume any of the 7 items on the list above and shoot for 90% adherence to your diet.  If you eat 3 meals a day with 2 snacks it would come out to 35 meals a week.  No more than 3 bad meals a week, to obtain 90%. 


If you choose to drink count it as 2 bad meals.


Time for excuses?

The most common being, “I don’t like fruits and vegetables.”  Well guess what?  There are well over two hundred different fruits and vegetables.  Find the ones that work for you and when possible, BUY ORGANIC! 

It takes about 2 weeks for your taste buds to change and you will eventually begin to like more fruits and vegetables.


Alright….now it’s call to action time!

Spend the next 10 minutes and write down what you will eat and at what time.  Remember the new standard and the 90% adherence. 

If you cheat don’t quit just get back to the template.


So, I’m always looking for new ideas that would adhere to our higher standard…….


What are some of your favorite snack options?









Rather than fooling ourselves with these choices, let’s start with a plan. 

The Athletic Shoe that Really Gets People Talking!

Posted in Uncategorized with tags , , , on February 16, 2009 by bryanarndt

You want to meet some new people without a hassle, try the Vibram Five Finger shoe. Yes, people do look at your feet! By trade I am a personal trainer, I have been walking in these shoes for the past two months and talk about the freaked out looks. It is quite funny to see people’s eyes do a double take in disbelief, at these unusual shoes. After the initial shock, the questions and comments start….Are those shoes? That looks strange! Yes, all of these observations seem appropriate but these shoes do their job.

Barefoot Athletic Shoe

Barefoot Athletic Shoe

This new athletic shoe invention can revolutionize the way we view foot wear and remind us of the importance of getting back to the basics. As a personal trainer I see a lot of people with knee, back, and hip pain and I believe this stress could be alleviated if they were wearing the proper foot attire. The Vibram shoes creates a barefoot walking experience just like on the beach. This is how we evolved and should not be compromised with poor shoe design that takes away from proper foot and ankle mechanics.
When I was 10 yrs old I got hit by a Jeep which left me with a broken ankle. It caused lots of challenges and possibly a NFL career. While in college I endured a lot of knee pain and had surgery on my patella tendon because my ankle could never function properly. Even after surgery both my knees seem to flare up when I would began to train hard. The focus was always on my knee but the problem was the shoes. The running shoes that I would wear when I trained caused the stress to the knees. One day a shoe designer was watching us train so that he could understand stress placed on the shoes when athletes trained. He had commented to me that the running shoes that I was wearing were not fit for the style of training I was doing. I had no real advice on what shoe I should be wearing and no understanding of the amount of stress I was causing on my body because my ankle and foot could not do their job.
… finally 10 years later I found a solution that could of help me…since I have been wearing Vibram five finger shoes I haven’t experienced any back pain from standing at my job. While heavy squatting, the knee pain, planter fascitis and my achilles strain from walking in Boston several miles a day has also gone away.
So really do yourself a favor, buy a pair Vibram five finger shoes and embrace the opportunity of meeting new people.  This where I purchased mine…


What are your thoughts on these shoes?    Please comment. 

The "barefoot" Athletic Shoe gets credit!

The "barefoot" Athletic Shoe gets credit!