Picture the following scene: you are training a client and he or she is doing a set of step ups.  Everything is going well until she steps down, trips, and rolls her ankle. It’s not a serious injury,  just a minor ankle tweak. Before you have time to suggest a treatment plan, the client asks if you have ice to put on the injury. This happens all too often and I’m sure you have experienced similar circumstances.

In my early years as a trainer I would agree with this client and recommend ice to help treat injuries. But in the last five years or so my thoughts on this have changed dramatically when I was introduced to Gary Reinl on Kelly Starrett’s Mobilitywod.com. Reinl, the author of “Iced: The Illusionary Treatment Option” and the leader of he anti-ice revolution, sums up the facts on treating injuries with ice with the following exert from his book: “The bottom line is that after forty years of widespread use, there is no peer-reviewed indisputable evidence that icing damaged tissue improves patient outcomes.”

Reinl also has come up with a simple and helpful acronym to replace the decades-old and now irrelevant R.I.C.E. (Rest Ice Compression Elevation) – ARITA (Active Recovery Is The Answer).  Active recovery is the practice of loading the muscles through light movement with the absence of intensity that will further damage the tissue. I now personally incorporate this strategy for client injuries and my own personal setbacks. My favorite active recovery mode is simply riding the Air Assault or row machine at a low intensity. I have also had similar luck using bands, electric muscle stimulation machines, and light even free weights. The natural tendency when you are dealing with a minor injury is to do nothing. But when we don’t move, we won’t get the necessary blood flow to the affected area, and the swelling that wreaks havoc with the injured tissue won’t go away.  Next time you have a client that is dealing with a minor injury keep ARITA in mind.

PS: To get a streamlined list of other things that will help you get fit, make sure to check out my free e book “Three Underground Secrets for Easier Fat Loss: A Checklist for Busy, Active Parents” by clicking http://www.successstoriesfitness.com/free-ebook/.

I know you have dreams, but having dreams and turning them into action are two completely different animals.

A dream turns into a goal when concrete actions are taken to accomplish something that resonates inside of you.

Setting goals that are important to you and accomplishing them will strengthen your self-trust as well as self-esteem.

This is part of becoming a well adjusted, happy human being.

You can use the acronym SMART to remember the basics of goal setting:

Be Specific with a Measurable goal that is Attainable, Relevant, and Time-Specific.

Here are more goal-setting tips that will help you with your journey:

  1. Start with what you want: “I want to lose weight this year.”
  2. Figure out the measurable steps that will help you reach your goal: “I will have to eat and drink less so as to put myself into a caloric deficit.”
  3. Determine what you have to do to achieve your goal: ” I will track everything I put into my body for three days so I know approximately how much I’m currently taking in and then eat less so I will start losing.”

Goal setting typically starts with wishful thinking.

You have to turn the thinking into a concrete action plan, and that’s what makes it a goal!

P.S. – Just in case you love free gifts just as much as I do, heads up: ⠀

Click on the link below and you’ll get my FREE e Book “3 Secrets for Easier Fat Loss: A Checklist for Busy, Active Parents.”⠀

Literally nothing to lose and only a freebie to gain! ⠀

Grab it before this Sunday at 9:00 PM while it’s still available.

-Coach John
Successstories Fitness and Weight Loss

Make the goal something that is important to you, something that will get you out of bed an hour early in the morning.

If the thought of doing the work doesn’t get you excited, you may want to re-think your goal.

That’s right… today I’m sharing a step-by-step overview of how to get started with intermittent fasting if you’ve never tried it. 

This approach to weight loss is one of the most popular in the world and I have multiple clients who use it successfully, so if you haven’t done it and you’re on the fence, hopefully this post will make the transition easier.


Here’s a step-by-step tutorial on how to use intermittent fasting:

Step 1: Choose a plan that suits your life: find a plan favorable for your lifestyle and schedule.

Step 2:  Go gradual for significant success. Increasing fasting windows gradually prevents issues like dizziness, general sadness, low energy and headaches about not eating.

Step 3: Believe that fasting doesn’t sucks, rather that it makes you feel better and mentally clear.

Step 4: Drink several glasses of water; chewing gum can also keep your mouth busy.

Step 5: Do thorough research on what fits you best to solidify your intermittent fasting.

Step 6: Stay busy and avoid seeing what other people eat.

Step 7: Eat enough during your eating window, and include proteins, complex carbs and healthy fats in your diet.

Step 8: Don’t overdo your intermittent fasting.

Step 9: Go easy on the workouts until your body adjusts to the decreased caloric consumption.

Step 10: Know your progress to know whether the intermittent fasting is working for you.

Have more questions or need clarification on something?

Send me an email or drop your question to the comments below.

Today a story about Andrea.

Andrea has been a client of mine for over ten years.⠀

She is a wife, mother of two, and a licensed nurse practitioner. ⠀

Unfortunately she has also had to deal with lupus her entire adult life.⠀

It has forced her to deal with hand, low back, and shoulder issues. ⠀

She always gives maximum effort but the pain was stopping her from reaching her goals – she needed help.⠀

I was able to help Andrea and here’s how:⠀

1️⃣ Communicate. She tells me how she feels before the session begins.⠀

2️⃣ Mobilize. Next, I make sure her pain level decreases with targeted soft tissue work.⠀

3️⃣ Get Strong. Lastly I focus on recapturing her lost range of motion with stretching, and then to strength training so the pain hopefully won’t come back.⠀

Most days she is pain free and is still reaching all of the fitness goals she set for herself.⠀

Here’s another story, one that will help you put this into perspective:⠀

A man calls a plumber to fix his water heater.⠀

“Won’t heat the water,” he says. ⠀

The plumber shows up, looks at the heater carefully, and places his ear on it. He runs his fingers lightly on the side of the heater and then taps it with a small hammer. The heater starts right up, the man is happy, and the plumber goes away.⠀

Two days later, the bill shows up from the plumber. “Water Heater Repair: $500,” it says.⠀

The man calls up the plumber angry. ⠀

“$500?! All you did was tap the heater, and you charged me $500?! I need to see an itemized version of your bill to see why you thought that was worth $500.”⠀

Two days later, the new bill arrives in the mail.⠀

✅ Tapping the heater with a hammer: $1. ⠀
✅ Knowing where to tap: $499.⠀

My solution to Andrea’s problem was relatively simple. ⠀

This was only because I knew where to tap the hammer.⠀

This simple solution changed her life.⠀

It also converted her into a lifetime client, and resulted in 11 client referrals and $25,000+ in income all because I knew where to tap my hammer.⠀

This is why mobility work is so important to know.⠀

Next week I’ll fill you in on the 5 things that you need to know about mobility from the guru himself — a guy I refer to for inspiration daily.⠀

-Coach John

I know, quite the controversial topic. But hey, you might have thought it once or twice! Instead of keeping this cat in the bag, let’s release it! ⠀⠀⠀⠀

Here’s where we stand on cardio vs. weight training:

Like so many things in health and fitness the answer, especially with something as complex as the human body, is, ‘it depends.’ If time is an issue and you want the best bang for your buck and your goals are overall fitness and weight control, I’d go with weights. But if you enjoy traditional “cardio” (running, cycling, rowing, etc.), find a way to include it into your program. Adherence is crucial so find activities that you look forward to doing and go for it!⠀⠀⠀⠀

Any more questions about fitness? Don’t be shy – send me a DM and I’ll get back to you ASAP.⠀⠀⠀⠀

P.S. – Just in case you love free gifts just as much as we do, heads up, Click on the link below and you’ll get my FREE e Book “3 Secrets for Easier Fat Loss: A Checklist for Busy, Active Parents.”⠀⠀⠀⠀

Literally nothing to lose and only a freebie to gain! Grab it before this Sunday at 9:00 PM while it’s still available!

In Health,

Coach John