Warm Weather Ready? Top Ten Ways to Get That Bikin Body & 6 Pack Stomach

Spring is just around the bend and it's goodbye sweaters, blazers, & long sleeves. Hello sleeveless, shorts, & swimwear. Get excited for all my health & fitness tips and tricks so that you can get that bikini body & 6 pack stomach......Hot Hot Hot!

Top Ten Ways to Get Warm Weather Ready:

1. Try It On Now! You definitely need to try on your swimwear, shorts, and a tank to see how things are shaping up & to motivate you to spring into action.

2. This is a Common Goal @ Boot Camps. Forget setting up a time & dragging your friends to workout with you each week. Join a Boot Camp where there are already people consistently & intently training every week at a set time.

3. The Trinity of Training. Consistently Combine healthy food, sprint training, & resistance training.

4. Get off the Liquid Fat. Alcohol has almost the same number of calories per gram as fat, stick with the water. Save your drinks for while you are wearing your bikini, the bikini diet to get there doesn't include the drinks.

5. Combo Exercises. Focus on combining upper and lower body exercises to tone & burn faster.

6. Restaurants Wars. Try to limit to 1-2 times per week & stick with the fish or chicken & veggies.

6. Sprint Train. Set the treadmill to 7.5-10mph & sprint for 30 seconds & rest for 30 seconds. I recommend 5-10 sprints at the end of a workout.

7. Get Some Sleep. When you are training a lot and eating healthy you need to sleep to recover. When you are using fat instead of food for fuel you can get grumpy w/ lack of sleep....nobody likes grumpy...so hit the hay early.

8. Like Your Treats? If you like your indulgences then increase the intensity of your workouts by doing the same workout in less time or more adding more exercises in the same amount of time.

9. Bounce In Your Step. You might need a little energy kick without the calories so watch your creamers in your coffee or switch to a sugar free energy drink.

10. Try it On Again! Don't go by the scale, every 2-3 weeks try on your clothes to see that they are fitting better.


Sweat Training is Downtown Cincinnati's Urban Loft Style Gym catering to the Urbanite that Works Hard, Trains Hard, & Enjoys the Social Scene. Indoor Urban Boot Camp & Personal Training. More Information or Contact

Diet Tips For Healthy Eating: Clean Calorie Breakfast

Healthy Meal: Clean Calorie, High Protein Breakfast, & a Lil Kick o' Carbs!

1. Turkey Bacon: you get the protein from the turkey & save on calories b/c there is less fat then regular bacon.
2. Egg White Omelet: you get the protein from the egg whites & save on calories b/c there is no yolk.
3. Peppers: a great fibrous carbohydrate.
4. Biscuits: this is your small portion of carbohydrates.


Sweat Training is Downtown Cincinnati's Urban Loft Style Gym catering to the Urbanite that Works Hard, Trains Hard, & Enjoys the Social Scene. Indoor Urban Boot Camp & Personal Training. More Information or Contact

Fitness Exercise Video: Box Jump, Tone & Firm your Buns & Legs

This exercise video will burn the fat, challenge your athleticism, & give you killer glutes & legs.

I'm all about effective & efficient when making an exercise choice & the box jump fits the checklist.

Tone & Firm your Buns & Legs!
1. Start where you are comfortable. I suggest a 12 inch box or lower & work your way up, this is a 3 foot box.
2. Keep your chest up & your feet a little wider than shoulder width.
3. Swing your arms down as you bend in your hips, it's important to keep your chest up while doing this.
4. As you swing your arms up, drive your knees up towards your shoulders. The higher the box the higher you will need to drive your knees. The Higher your knees drive up The Hotter Your Legs/Glutes will Get!
5. When you land keep your feet apart press down in your heels and press through your hips to a full stand.
6. Step down of the box for safety, with a higher box use the box as support to climb down.

Do 3 sets of 15!

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Diet Tips: A Personal Trainer's Healthy Meal Menu

One of my favorite healthy meals is Seasoned Lean Ground Beef and Rice. When I season I like Sweet & Heat (surprises surprise) with my Savory. This is about 4 meals all packaged up and ready to go. With lean ground beef it's so easy to cook & season, & it reheats well. This meal is really hard to mess up & it's so easy to make it taste De-lish. Last time I heated this up at the gym my clients asked me why it smelled like cookies......it really does.

Numbers: 4-6 ounces with 1/2-1 cup of cooked rice is about 240-410 calories.




Sweat Training is Downtown Cincinnati's Urban Loft Style Gym catering to the Urbanite that Works Hard, Trains Hard, & Enjoys the Social Scene. Indoor Urban Boot Camp & Personal Training. More Information or Contact

Tone Up & Tailor Up, I'm A Fan of All Things Tailored

I finished Boot Camp on Saturday to a text from 2 of my friends next door at Nobby's Custom Tailor. With hard work in the gym and an athletic physique, I'm a fan of all things tailored. My friends were selecting patterns to have new suit shirts made........ I'm a fool for an athletic man in a tailored suit.

When you are toning up and on an effective weight loss progam your physique will continually improve. As you tone up you need to tailor up & continually replace baggy clothes with clothes that you have been wanting to fit into. You may find that clothes that you have been waiting to fit into you can now fit into, but that they don't fit the same. This is normal b/c you are reshaping your body, I suggest getting them tailored or getting rid of them all together. This is a big health & fitness tip for my clients, measure improvement by clothes, not the scale......and always get the big clothes out of the closet forever!

sidenote......I loved the collar expanders & Nobby's!!! Hopefully only necessary for your non tailored shirts that don't fit b/c you neck muscles are so strong, not b/c you have expanded.

One of my favorite Men's Fashion Blogs Less.Gentle.Men.of.Meager.Means.



Sweat Training is Downtown Cincinnati's Urban Loft Style Gym catering to the Urbanite that Works Hard, Trains Hard, & Enjoys the Social Scene. Indoor Urban Boot Camp & Personal Training. More Information or Contact

Tone Up Rapidly!

When you have a tough exercise it's really important to breath properly so you get the most out of every repetition, helping you tone up rapidly...... Pullups, with a lil Adele.

With every exercise the rule of thumb is breath in on the easy part & breath out on the hard part. I don't recommend forced breathing unless you are doing a difficult exercise & only until things get difficult the last 3-5 reps. At the middle to end of a hard set as your heart rate goes up and you start to lose your breath the natural tendency is to speed up to get the exercise over quickly, REFRAIN FROM THIS. Instead, pause and catch your breath to get the most out of every repetition. When you pause, breath in through your nose and out through your mouth. This will help you recover & drop your heart rate quickly.

Pull-ups are a great example of having to use forced breathing. The first 7 reps I breath normally in on the down (the easy part) and breathing out on the up (the hard part). Then I pause to catch my breath & do 3 reps, pause & do 2 reps. The last 3 reps I need to pause to recover after each rep, taking it one repetition at a time. I was able to get a full set of 15 with full range of motion, all the way up and down, for the entire set.

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Diet Tips:The Wine Is Next To My Protein Powder

Healthy Diet Plan Tip!
Straight from my Loft, yes.....I keep my wine next to my protein powder. I average about 1-2 protein shakes a day during the week & take a break from them on the weekend. Wine is an occasional indulgence for me typically with a dinner out on a weekend & I try to stick to a 2 glass max. A 5oz glass is about 120-130 calories.

Alcohol I sometimes refer to as "liquid candy bars" or "liquid fat." It goes into your system super fast spiking your insulin levels and it has almost twice the amount of calories per gram as Carbohydrates or Protein. Fat has 9 calories per gram and Alcohol is 7 calories per gram. If alcohol is your temptation high frequency or volume can really have major effects on your body. Protein shakes in high frequency are a much better bet.



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Diet Tips: Healthy Grocery List

Healthy Grocery List for a Healthy Diet Plan:
1. Peanut Butter is a Healthy Fat......I prefer the Natural
2. Low Sugar Jam & Bananas are Naturally Fibrous Carbohydrates
3. Low Carbohydrate & Calorie Bread is a must
4. Wheat Flour, sometimes I make pizza from scratch
5. Fage has 10 grams of Protein, when most yogurts are all carbohydrates
6. Parmesan Cheese, small portions to add a lil Flavor

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Hot Coffee Hot Body, Have Your Cake & Eat It To

I like to meet up with peops down at Tazza Mia, Downtown's locally owned & roasted coffee shop. I typically do the iced coffee in summer & was in need of something warm and tasty for winter. My fellow coffee patrons were very curious & chatting me up on why my drink was looking so Delish and Healthy......Have Your Cake & Eat It To!


1. Coffee
2. Splash of Steamed Soy
3. 2 Splenda packets
4. Cinnamon
5. Stir it up


Sweat Training is Downtown Cincinnati's Urban Loft Style Gym catering to the Urbanite that Works Hard, Trains Hard, & Enjoys the Social Scene. Indoor Urban Boot Camp & Personal Training. More Information or Contact

How To Tone Up The Back of Your Arms: Tricep Exercise

How to Tone Up: This Tricep Exercise is a great way to tighten up the back of you arms!

1. Sit on a bench or chair
2. Place your hands on the bench with your fingers facing towards your body
3. Place both feet on the ground, knees at a 90 degree angle, chin up chest out
4. Keep your Glutes close to the bench, bend your elbows 90 degrees and then back up to straight

Repeat 3x15!

More online exercise videos!


Sweat Training is Downtown Cincinnati's Urban Loft Style Gym catering to the Urbanite that Works Hard, Trains Hard, & Enjoys the Social Scene. Indoor Urban Boot Camp & Personal Training. More Information or Contact

A Healthy Breakfast Recipe To Help You Lose Weight

A healthy breakfast recipe to help you lose weight. A lazy Sunday morning at home is a great day to cook up a hearty breakfast with a healthy spin.


Fluffy Pancakes
1 1/4 cups all-purpose flour
1 egg
1 1/4 cups low fat buttermilk
1/4 cup stevia in the raw
1 heaping teaspoon baking powder
1 teaspoon baking soda
1/4 cup cooking oil
pinch of salt

Turkey Bacon

Egg White Omelet
1/2 cup Egg whites
mushrooms & spinach


Sweat Training is Downtown Cincinnati's Urban Loft Style Gym catering to the Urbanite that Works Hard, Trains Hard, & Enjoys the Social Scene. Indoor Urban Boot Camp & Personal Training. More Information or Contact