Blog Posts - Exclusive Fitness Studio

Food Before AM Workout For Fat Loss?

7/27/2018

There are numerous theories, myths and ideas surrounding the idea of working out first thing in the morning fasted will help burn fat faster.

My best guess is this myth is formed around the idea that once you wake up and have not eaten anything since dinner your glycogen stores will be low, which means during your workout you will use fat as fuel to burn instead.

I can see why people would think this idea works since it's been 8 – 12 hours since you last ate, your body still is actively working and using calories and no food is going in to provide more energy, so in this slowed metabolic fasted state body fat stores can be used in place of the glycogen. Then why not just stay fasted through the morning?

There is an old adage that states: "fat burns in a carbohydrate flame," which is really saying that the body needs glucose (Carb Source) to lead the fat burning. With less than suitable glucose accessible to keep the body up and running correctly (like running a car on fumes), exercise intensity won’t be maximized, which in turn won’t maximize calories burned.

Ever heard of a runner hitting the “wall” during a race or hard workout? They hit the proverbial wall, not because they ran out of fat stores, but because they have a lack of glucose to keep their body running efficiently. The body doesn't just keep going until you run out of fat and that's a good thing!

So, the gist is this, if you do not eat before you exercise, you decrease your body’s capability to maximize fat burning. This also sets your metabolism up to be slower than usual for the rest of the day, which can affect any weight loss goals you may have. If you break the fast (notice where the name comes from? Break the fast, breakfast) before you go to your session, the body has the possibility to compete at a higher level, you'll burn more calories overall and your muscles will recover more effectively.

Sometimes all you need is a simple carb to kick start the metabolism before the workout. Try eating a piece of fruit like a banana or a piece of toast (sure, a little butter won't hurt). It may take some trial and error in the amount of food and timing, but once you get it right you'll feel much better during and after workouts.

Keep training smart!

Coach Kendrick

3 Ways to Building a Healthier Foundation

7/3/2018

As we soak up the warm summer season and enjoy those fruity drinks, I want to address three things that will help you eat cleaner and stay consistent. These make up the foundation of an overall healthier lifestyle:

1.) Shift your Focus. Whatever you focus on expands! The more you focus on the desires that you want whether it’s alcohol, chocolate, excessive food or video games, the more you’re going to want those things.

Instead, if you can shift your focus to becoming the best version of yourself, then things really start to change. Focus on making at least 80% of your meals healthy. Focus on exercising daily. Focus on the overall health aspect of fitness, not just the weight loss factor.

Shift your focus to today and try to avoid ruminating on the negative. That will just suck the life out of you causing mental fatigue. Mental fatigue leads to wrong food choices; like fatty, sweet snacks!

2.) Change your story. We all have the power to create incredible stories in our own minds. Some of them can be empowering, while others can be detrimental.

Your past is meant to guide you, not define you.

When we’re hungry, it’s easy to say, “Well, I’m stressed out and I don’t have time to go make anything healthy, I’ll just stop at the drive-thru so I can be more efficient with my time.”

Those words may be true, but if it’s repeated regularly, it can slowly shift you away from your core values and you may not even know it.

Stop trying to justify unhealthy behaviors in order to subdue negative emotions.

3.) Control your Environment. Sometimes willpower and logic alone can’t save us. The actions we take are often controlled by two powerful emotions; we do things seeking pleasure, or in order to avoid pain.
When you’re feeling weak, take a look at your environment.

In regards to healthy eating, a house full of junk food will only inspire unhealthy eating. Eliminating the junk food out of the house and replacing it with healthy food will exponentially change your behaviors, and also make it easier to make healthy decisions without fatiguing that willpower.

Plan your meals on a weekly basis and you're well on your way to optimum health.

If you suffer from lack of control when it comes to eating, then taking the time to learn nutrition and the affects of how certain foods can spike and drop blood sugar will also help you better plan out your daily eating habits. We'll be doing just that on the 21 Day Summer Slim Down.

This goes beyond the kitchen too. Learn to protect your environment in life. Try to keep screens out of the bedroom so you get better sleep, avoid toxic people as they can drain you, wake up earlier and develop some time for yourself where you can focus on self improvement in order to be more proactive as opposed to reacting to the day (via checking email, social media, news, etc).

I encourage you to try implementing those three things in your life. This simple shift in behavior may just bring to light a richer life that you didn’t know was within you.

Breathe and Go!
Kendrick

Single Greatest Strategy For Your Personal Success

2/23/2018

It’s been a long day at the office and all you want to do is get home, put your feet up, grab that glass of wine and relax. You noticed some mail from the bank on the kitchen table so you open it. Ah yes, last month’s credit card statement. “Dang it, I’m $400 over the budget again” you say to yourself. You quickly skim the statement in hopes of finding a double charge or a phantom $400 charge that wrongly appeared there. No such luck.

You then reach for the bigger wine glass.

I think many of us have experienced some kind of money stress at some stage of our lives. Money management is one of the most common types of stress in our life, yet it can so easily be fixed.

If you were to go to a financial advisor with your budget issues, more than likely, his first question may be “what are your expenses and what are you spending your money on?” After a dumbfounded pause by you, he may add. “Ok, first thing we need to do is track your expenses. We need to know where the money is going.”

Whether it’s finances, nutrition, fitness or even your social life, there is a fail proof strategy to help you right away improve your life.

This strategy is called tracking. That’s right folks, good ‘ol pen to paper note taking. For the millennials out there, I’m sure there’s an app you can use. Actually, Google docs is fantastic, and easy enough that even non-millennials can find it useful.

The goal is to keep a tally of the activity you’re looking to improve.

Let’s say you are looking to eat less sweets. You would mark down with an “X” every day you don’t eat any sweets. Alternatively, you can also mark down at the end of every meal.   The more you write down, the easier it is to keep that activity going.

So, many people discount the simplicity of tracking, but when it comes to your health, it is by far the very best way to get in shape and eat healthier. It’s the first thing I tell people that are looking to improve their nutrition; “write down everything you eat and drink for at least three days”.

It’s the best way to find the current pattern and change it if necessary.

Here are 3 other reasons “tracking” can change your life:

1.) Every time you complete a task, whether it’s writing down every meal or marking an “X” on the calendar for everyday you didn’t eat sugar, you experience a small hit of dopamine. Dopamine is a neurotransmitter that helps control the brain’s reward and pleasure centers (and it’s sugar free). Every small victory leads to a squirt of dopamine in the brain. The more hits you have of that, the more likely that Mo will show up in your life.

Who’s Mo?

2.) Mo is the catalyst for change. Some people call it Momentum. If you have enough momentum in your activity, you’re going to finish it with less stress.   It’s a lot easier to do 5 minutes of cleaning the dishes after cooking, then to do it after you’ve sat down and had the meal right? Once you’ve sat down, you’ve lost momentum and you’re in the enjoyment period.

3.) It’s easy to start and doesn’t require much. Even a caveman can do it.

Every time we’ve done a nutrition challenge at the studio, the people who tracked everything they ate for the extent of the challenge were the ones who lost weight and were able to introduce positive habits in their life.

Now it’s your turn. What is something in your life that needs immediate attention? Is it your eating habits?   Your workout habits? The amount of time you spend with family? Time you spend meditating? Watching TV? Spending habits?

Whatever it is, write it down and keep track of it for 1 week. If you don’t notice any changes...then come yell at me.

Pick an activity----> Develop a daily habit-----> Reap the small victories-----> Absorb that dopamine----> Attract Mo into your life----> Create lasting change.

One last thing. You don’t have to track forever. Once you’ve introduced big Mo into your life and noticed that the habit has been anchored down, then you’re good to go. Every so often if you feel that you’ve fallen off the wagon, simply start tracking for a few days to get you back on the right path.

There’s nothing to it but to do it. Make it happen!

Committed to your health,
Kendrick

Foundation For Transformation

12/20/2017

A few years ago, I was having a conversation with a new client who wanted to get in shape to run a marathon. She begins the conversation by warning me:

“Now, I must say, I’m not a real runner, I’m very slow and I’m just interested in finishing the race...although it would be nice to get a PR (personal record)”

I go on to tell her that no matter how far or how fast she runs, she is still considered a runner.   She kind of brushes it off and I look at her and continued:

“If we’re going to do this together, we must build a solid foundation”

“Yes, absolutely--I’m ready to put on the miles” She replies

“The foundation I’m referring to is in regards to your mindset. Once we can sync a strong mind with the capabilities of your body, you’ll amaze yourself”

“I never give up” she replies: “Good, now let’s start with the acknowledgment--I am a runner” She looks at me hesitantly, but replies shyly: “Err I am a runner”

I knew that by having her say that aloud would not change anything, but it was the first step in getting her ready for the marathon.

She eventually went on to run her best time and qualified for the Boston Marathon! Not bad for a “non runner”

So many people set out to accomplish physical feats, yet not so many of us don’t take the time to condition the mind.

Whether it’s fitness or a new business venture, all new goals start with the right belief system.
Your belief system leads to the thoughts and the emotions you experience.
Those dictate how you communicate to yourself and the rest of the world. The way you communicate leads to the actions you take which turns into the habits you develop. This ultimately results in the lifestyle you attain.

Same belief system, same life.

With the new year ahead, many of us will have a list of goals to accomplish. I suggest doing two things:

Start in December where you’ll have time to build habits. You’ll be able to start January with momentum on your side. You’re much more likely to stick with your goals.

Secondly, start making some proper adjustments in your belief system.

Belief→ Thoughts/Emotions → Communication → Actions → Habits → Lifestyle

Before any major change in your habits can occur, there needs to be a major change in the way we look at ourselves. How do we identify ourselves.

Think about this for a second:

Do you identify yourself as a person who carries the potential to generate great changes in your life?
Or do you think life is tough, unfair and you are genetically predisposed to the life you currently have?
If you’ve always struggled with your weight and you’re having a hard time maintaining a fitness regimen, you have to ask yourself if you are properly identifying with yourself.

Wanting to create change in your life doesn’t mean changing who you are fundamentally.
You don’t have to pretend to be someone you’re not. I believe everyone has a massive potential to create the best version of themselves.

Most of us never tap into that potential because we are so focused on the wrong things. We are worried about what others will think, worried about failing, or even worried about too much success.

Nobody said it better that Dr Seuss: “Be who you are and say what you feel, because those who mind don't matter and those who matter don't mind.”

The people around you who are going to judge you are going to do it anyways, so you might as well work on developing the best version of yourself so you can live with purpose.

If you don’t think you could change your belief, but you still want to change, then I encourage you to take a look at your behaviors and your day to day actions. Align those with things you value, develop consistency in your life and soon you’ll start to notice a shift in your confidence and identity.

Committed to your health,
Kendrick

10 Daily Practices to Prime You For Success

12/11/2017

The other day a client asked me, "Do you ever go through periods where you feel low energy, and not motivated for anything? And when that happens, how do you reboot?"

First off, with an 11 month old at home, YES; the energy tank is low more often than not. I thought all those years of running would translate to stamina for parenthood.

Nope. Not even close.

It's a whole different sport and test of endurance. One that requires you to function like a capable human after weeks of interrupted sleep where you feel more like a zombie walking around.

So yes, there are times when I feel stale. Then, there are times when I feel like I'm on fire. Motivated and full of ideas to implement.

It's totally normal to feel both. The main idea is to figure out how to stay more on the "fired" up and motivated side of life.

I believe there are some key ways to take control of your day by adding activities that will strengthen your body both physically and emotionally.

It's a combination of two things; eliminating non essentials that are causing more stress in your life. And adding positive moments that will add value to your life.

The days that I find myself off kilter, it's most likely because I'm missing out on my crucial daily practices.
Here are some practices for you to consider implementing in your day or week to maximize output in your life:

1.) Eliminate the news.  I've never met anyone who watched a whole hour of news and felt inspired to make a difference in the world. Instead, they feel inspired to share the bad news with others. If you can't give it up completely, limit to 5-10 min max. You'll get everything you need to know.

2.) Read & Listen. Over the years, I've replaced my radio listening in the car with podcasts. There are some great ones out there. School of Greatness by Lewis Howes is one of them. Also, take the time to read something positive. Ten pages per day will do. It will prime you for carrying the right mindset the rest of your day.

3.) Meditate/Prayer.  Staying in the moment allows us to take a break from the fast paced life and allows us to better control our thoughts throughout the day. Practicing Gratitude during this moment also enriches your life in a big way.

4.) Write. Whether it's a handwritten note to a friend, a journal entry or writing your own book. The act of writing creates clarity, and allows us to portray our emotions on paper which can lead to deeper connections with others, the next big idea for your company or even give you a sense of purpose for your next chapter of life.

5.) Healthy breakfast:  It's hard to eat healthy all the time, but if you can make the effort to make that first meal of the day as clean as possible, than you are much more likely to make better choices the rest of the day. Stick with a combo that you enjoy and make it a daily habit!

6.) Work out everyday.  It doesn't have to be a 1 hour K-Fit HIIT type of workout everyday. A simple 5 minute set will do. Walking does wonders too. As does foam rolling and recovery drills. The idea of doing something active everyday keeps the momentum going. And when it comes to fitness, momentum is everything in order to keep consistency and achieve the results you're seeking.

7.) Limit Electronics in the Evenings. This is a work in progress at our household. That phone is like a magnet to our attention span! Aim to shut off everything at least 1 hour before sleeping. Studies show that people are able to fall asleep and get into deep sleep faster without using electronics prior to going to bed.

Speaking of sleep...

8.) Sleep. This should go without saying, but sleep does the body good. The energy you have after a good night of sleep makes you feel alive and useful! Aim to get to bed early. Simple, and yet very effective.

9.) Practice Good Use Of Your Time. Time is the most valuable asset you have in life. Unlike things, you can't buy time. Once you give your time to someone, you give away a portion of your life that you'll never get back. It can be a great gift to someone. It can also be an impalpable drug if you choose to spend with people that bring you down. Aim to create memories on a regular basis. It's one of the best ways to cherish time.

10.) Give Yourself Permission to Be Still.  Practice deep breathing several times a day. Establish several anchor points throughout your day; before you start your car, as soon as you get into the office, before you enter the house, right after a workout. Deep breathing allows for a quick reset as we go about our day. Staying still and in silence also allows to reflect on life. After all, it's not just about going through the motions day in and day out.

Numbers 1-5 can be done within 30-60 minutes in the morning before you start your day. Get in the habit of getting up early (tip: go to bed early!) and you'll be amazed at how much more meaning you'll add to your life when you prime yourself for success first thing in the morning.

Committed to your health,
Kendrick

Resilience From Resistance

11/13/2017

Most people realize the simple fact that in order to get stronger physically, you have to lift some weights. Over time and if you’re consistent with your workouts, you’ll start to notice the shift in strength.

Weight lifting is simply adding additional resistance to the natural gravitational force that’s already in place on your body. That resistance is what challenges the body to fire up more motor units within the muscles, which in turn increases metabolic demands by the body providing you with more energy.

With the right amount of resistance and enough repetitions over time, we’re able to see positive changes and increase our strength. The weights start feeling lighter and resistance doesn’t feel as hard.

Life is very similar in that sense that when we’re faced with challenges (aka: resistance), we have a choice to solve that challenge or we can simply let the challenges dictate how we live our lives, often times setting us back into a life of victimization and blaming others for what happens to us.

When given the choice, humans are wired to take the path of least resistance. It’s in our DNA. Why climb over the mountain when you could float down the river that goes around the mountain?

Or in more modern times, why go for a walk to the store when I can drive the car while sitting on my comfy leather seat? Pretty soon, you won’t even have to worry about the driving as the car itself will be doing that!

What if struggles, hardships and periods of sadness were placed there for a reason?

What if they were there in order for us to pause, reflect and fuel the soul?

What if they were there to challenge us and strengthen us before we take the next step in our journey?

I believe that throughout our existence, we goes through many phases, which can be thought of as seasons. They work in conjunction to create the flow of life.

Oftentimes, phases of hardship and struggles gifts us with the opportunity to discover inner resources that we may not have been aware that we possessed. It’s not until we face a major challenge in our life, that we find our hidden strengths and resilience.

Think about it? When everything is peachy, there is not much need for resilience.   It’s in life’s most chaotic moments that we find the tools to help us rise up to the occasion. And the experience itself may be a stepping stone to our next phase of life.

Before Abraham Lincoln became president, he had endure some of the biggest setbacks any human can endure.

His mother died at age 9. His sister died at age 19.   Two of his sons died at ages 3 and 12. His fiance died shortly before their wedding. He failed in many businesses. Went bankrupt. He had a nervous breakdown on the brink of suicide and was 6 months bedridden.

He lost state legislation more than once before finally becoming the 16th President of the United States in 1861. From there, he helped change America for the better and left a legacy that will be talked about for generations to come.

Talk about rising in the face of challenges.

“If you are distressed by anything external, the pain is not due to the thing itself, but to your estimate of it; and this you have the power to revoke at any moment.” - Marcus Aurelius, Stoic philosopher and Roman Emperor.

Being sad and being disappointment is ok. Even having no direction in life is ok. Take the time to be still and reflect. Try not to feed unhealthy thoughts in your mind, because they are not necessarily facts. Just like you can become a glutton by overfeeding the body, you can also poison the mind by ruminating negative scenarios and situations that are not necessarily true.

What in your life is causing a setback? Have you stopped to reflect or are you constantly trying to solve it?

Resistance and challenges are opportunities in your life. Its an enrichment period that can equip you with the right tools for the next phase of life.   Embrace it and use it to your advantage to create a life of meaning that’s in line with your deepest values.

Committed to your health,
Kendrick

7 Tips to Make Your Own Healthy Shake

10/18/2017

There's no better (and faster) way to consume your daily nutrients via a healthy shake.

Here’s a few pointers on how to put together your very own healthy shake. Remember that blending it is much better than juicing it, since juicing veggies and fruits actually strip almost all the fiber away. It also takes out some essential enzymes and nutrients. We like to keep everything in there, so blending it is the way to go. I use Magic Bullet which works great!

So here we go:

1.) Add a Green Veggie: Kale leaves, swiss chard leaves, or spinach for a bundle of nutrients. Don’t worry if you don’t like the taste of these, you won’t even know it when you add your healthy fruits in there.

2.) Add Protein: Greek yogurt or scoop of whey protein (vanilla, chocolate or plain).

3.) Add Healthy Fat: This will keep you satiated. Walnuts (chopped), flax seeds, chia seeds/powder, almonds (sliced), organic peanut butter, organic almond butter.

4.) Add Cinnamon (optional): Keep blood sugar levels normal. Oats do the same thing and it’s easy to add most combinations of shake.

5.) Add base: Milk, Almond milk, coconut water or plain water are great options. Fresh squeeze orange juice also works great here. The aqueous setting in the blender will help blend veggies and fruits easier. It’s also easier to drink =)

6.) Add Natural Sugar AKA- Fruits: For higher sugar taste add frozen mangoes, frozen pineapples, or bananas. For a little less sugar reach for the berries; blackberries, blueberries, or strawberries.

7.) Ice, Blend and Enjoy! Here's a nice review on the best blenders available.

Play around with different combinations and see which ones you like the most. Then, buy a bundle of the ingredients, keep it easy to reach in the fridge and freezer and blend away.

Committed to your health,
Kendrick

Convenient Store Diet- 27lbs lighter

10/9/2017

This past summer, the K-Fit nutrition team sat down to talk about the "convenient store diet" and it's ridiculous (and confusing) results.

Back in 2010, Mark Haub, who's a nutrition professor at K-State (Go Wildcats!) decided to start a diet consisting of twinkies, doritos, debbie cakes, cereal and other sweet treats.

His premise: That in weight loss, pure calorie counting is what matters most -- not the nutritional value of the food.

And wouldn't you know it, 10 weeks later the premise held up and his results were shocking:

He shed 27 lbs
His LDL (bad cholesterol) dropped 20%
His HDL (good) increased 20%
His Triglycerides decreased by 39%

Amazing and almost science defying right? Hmm, perhaps.

Before the diet, he shifted from consuming 2600 calories to 1800 calories and locked in that number (that's a giant drop and not recommended for most people). He took one protein shake and a multivitamin daily along with some veggies for dinner, this way he wouldn't be completely nutrient deficient.

Basically 2/3 of his diet consisted of sweet treats. He also timed his meals to eat every 3 hours.

How can this happen and what does this prove?

If you're having a hard time losing weight, you must know how much you're consuming on a daily basis. At least initially. It's work, it's not sexy, and it doesn't sell like the latest celebrity go-to diet...but it's simple physics.

If you were having trouble with your finances, your advisor would initially probably want to know where the money is going so you would have to track it down. Similar idea with nutrition. To really take control of what and how much you're eating, one of the best ways is to start writing everything down.

Although, there may be some variation among people with metabolic irregularity (i.e.: thyroid) calories are a unit of energy, and the relationship between matter and energy figures prominently among the physical laws of the universe.

The second thing that's important is the timing your meals. Mark ate every 3 hours and his portions were not enormous (200-500 calories). This kept his metabolism fired up during the day (when we don't eat, the metabolism slows down). Although he had massive surges in cravings because of the sugar spikes, he stuck to his calorie daily goal (which remember was also 800 calories lower than he was usually eating).

Now, there were no long term results recorded and he agrees that it's very likely that his overall health would decline since he was not taking in enough nutrients.

The point of the study was to show that calorie control and timing is very important when it comes to weight loss. You need to set some parameters....and the number can fluctuate depending on the amount of exercise you do daily, but it should stay within a reasonable amount.

Finally, if you're looking to shed some weight without big surges in cravings (and have more energy during the day), you should replace those sweet treats with complex carbs which will help regulate your blood sugar levels and create a more sustainable nutrition plan. Also, round our your plate with plenty of greens, legumes, protein and healthy fat in order to decrease overall sugar cravings.

Committed to your health,
Kendrick

5 Habits of Fit Clients

10/4/2017

If history has taught us anything regarding success, it is to look at others who are living the lives we want to live and simply do what they are doing. This can not only be applied to business but also in our personal lives. You can't just browse through Instagram and expect fitness via osmosis.

If you're looking to maximize your health, you must learn to make a shift from the current actions that you are doing, or else you'll continue to get the same results.
The common question I get at the Studio is "How long until I lose "X" pounds?" Or "How many classes do I need to do to lose X pounds."

I usually tell people that the workouts at the Studio is not a replacement for negligent nutrition at home.

The better question to ask is: "Besides esthetic means, why am I doing this?" That usually comes with a more meaningful response that can be carried over to maintaining a regular exercise regimen.

Sometimes, we have people that get frustrated with the lack of results they see. When I ask about their nutrition at home, they list the excuses why they've been eating junk food or drinking too much wine or simply just eating too much.

You can't out train an unhealthy diet.

Yet, there are a number of people that have been with us and achieved incredible results, from losing 80+ lbs, to qualifying for the Boston Marathon to reversing diabetes to keeping up with their kids during a weekend family bike ride (that's in large part to putting work on those airdyne bikes!)

I've found there are some common habits that these life changing healthy individuals share.

Here are five habits they have that you may want to incorporate in your own life for true and long lasting health:

1- They put their health first. People who live healthy lives make their well-being a priority. It isn’t always easy to do, but they make sure they spend time at the gym, make healthy food choices, and get some sort of physical activity each and every day.
You're already sacrificing time, energy and your cognitive bandwidth for your work. Don't sacrifice your health too!

2- They don't let negativity take over their lives. 5% of the news if useful information needed to stay in tune with what's going on in the world, the other 95% is information that uses fear tactics to get you hooked on watching more, sharing the negativity and getting into useless arguments with people about things that are totally our of our control.

That cycle can affect our relationship, our work and our health. Fit people learn to take control of the things that are under their control.
Being positive all the time is a fairy tale, but being aware of what kind of energy you bring into a room is life changing...for both you and whoever is in the room =)

3- They take time to rest. Fit people realize the importance of having some down time. Your body needs time to regenerate and recover because, without it, your muscles, joints and mind become overworked and weak.

4- They eat consciously. Fit people make a habit of monitoring everything that goes into their mouths because they know the harmful effects of mindless eating. Make a habit of eating with purpose and you will soon see how much it affects your waistline.

5- They understand that health is more than just weight loss. Fit people need to exercise to keep themselves sane, their hormones balanced and their mindset in the right place. They understand the positive effects of hormones in their body and realize that it’s not all about what the scale says.

Looking good doesn't necessarily translate to feeling good. I've met people who were skinny, but also starving and angry with the whole world because they hadn't eaten carbs in weeks. Find a deeper meaning and you'll be able to sustain an exercise program for the long haul!

Committed to your health,
Kendrick

8 Key Takeaways From Training with Celebrity Trainer, Gunnar Peterson

9/20/2017

They say in order to be successful, you must model success. My dad was the first one to advise me on that one, and it was later reinforced by others throughout the years. Early in my career I decided to do just that and learn from the very best in the industry. While in College I got a chance to work at the Institute of Human Performance with Juan Carlos Santana, who to many is considered the father of functional training. I learned a great deal with him and continue to apply his many lessons with my own clients today.

Thanks to the wide world of internet, I was also able to reach and follow other celebrity trainers. One in particular was Gunnar Peterson. Who is Gunnar? He was a celebrity trainer before that word was even around. In his 30 years in the business, Gunnar has trained thousands of celebrities. Some current ones include Jennifer Lopez, Kate Beckinsale, Matthew Mcconaughey, Angelina Jolie, Tom Brady, Kim and Khloe Kardashian.

I noticed a significant difference in Gunnar versus other well known trainers. He made it all about his clients. While other trainers posted half naked pictures of them flexing and drinking protein shakes, Gunnar was making videos on how to properly execute exercises and put together a great workout. It wasn’t about how much he could lift. It was all about his clients.

That approach obviously has served him well, as today he continues to deliver incredible results to his clients (both celebrity and non celebrity) at his gym in Beverly Hills. He has a massive waiting list too.

I liked his approach and decided to implement many of his methods. Cardio interval training is big on his list. That, along with the endless research on heart and brain health is one of the reasons I incorporated the water rowers, ski erg and ardyne bikes into the K-Fit HIIT and Tight-N-Tone workouts at Studio K-Fit.

One year ago I decided to write an email to Gunnar simply to thank him for inspiring me. After I was done, I never sent it to him. I got cold feet and thought, “Oh, I shouldn’t bother him, he doesn’t have time to read these little emails”

About 1 month ago I was cleaning up my email drafts when I ran into the email I wrote Gunnar last year. Oh, what the heck, let’s just send it out! Who cares if he doesn’t get back to me.

The next day, his assistant tells me he read it and was touched by my story. She also mentioned that next time I was in LA to come in for a workout and chat with Gunnar.

WHAT!? I ‘m going to meet Gunnar?! I immediately replied and told her that I was going to be in LA the following weekend. She said he starts his workout at 5am Saturday and was expecting me. That’s usually a bit early for me on a weekend while on vacation, but given I was about to workout with the world’s top trainer, I was ok with it.

That Saturday I arrived just before 5am at his secret gym in Beverly Hills. I spent the next 3 hours chatting with Gunnar. Bigger than life, yet you would never know behind his down to earth, witty, and flat out cool personality.

Here are some key takeaways:

1.) You can’t have a million dollar dream with a minimum wage work ethic. That’s actually one of the signs up in his gym and he really lives by that. Gunnar is in his mid 50’s and still trains 10-12 clients per day, 6 days a week. The day starts at 5am with his own workout first. He hasn’t let fame deviate him from performing his very best day in and day out.

2.) He refuses to train anyone was is not interested in exercising or wants to whine and complain during the sessions. He’s not interested in running an adult babysitting service, so he only commits to those that are committed to him.

3.) Interval training is king. Over the years, Gunnar has been gifted many top of the line machines to use with his clients. Many of his workouts included bouts of interval training as he says it’s important to keep the heart rate up and increase the metabolic demand in the body. Agreed.

4.) He doesn’t let the small things bother him. In the world of personal training, it’s inevitable that clients will share many personal things with you...many of which can include first world problems that are really irritating to hear complaints about. He’s learned not to take it personal or take with him outside the gym. He says that once he leaves the gym, it’s all about the family. He doesn’t bring his work (or the drama) back home with him.

5.) Knowing how to handle people’s emotion and build them up mentally is key. This is where we dug into the psychology a bit (Gunnar has a bachelor in psychology from Duke). The mental approach to fitness is equally as important as the physical one.

You may have heard it before, your body can only go as far as the mind will allow it. Aside from fitness, working on developing a healthy mindset (and limiting the junk that you expose it too) can have a massive positive impact on your relationships, your work, your health and your overall well being.

6.) Shift to looking at food consumption with the end result in mind. Meaning, instead of feeding your desires and taste buds, ask yourself how that particular food will make you feel afterwards. It may be a temporary high, but it may not be worth the extra empty calories. Look at food as fuel, not as the temporary treat that you “deserve because of a hard and long day.” Food has a powerful effect to make you feel super energized and alert or tired and regretful. Choose wisely.

7.) A fit body is the foundation in developing a healthier overall life. Nothing is as simple as fitness, yet the rewards you reap is priceless. You get more mental clarity, you get more energy in order to soak up more of life, it inspires healthier decisions (ie: nutrition), allows you to sleep better, and helps you develop a better overall version of yourself.

8.) For motivation, find something emotionally compelling to you (ie: family). Nothing and no one else can give you more sustainable motivation than yourself.

Overall, it was an incredible time with Gunnar. Honestly, I didn’t do much “working out” as I was more interested in asking him questions and get his insights. I’m grateful for his time and his lessons. I’ll be applying many of them in my own life and hope you can grab a few valuable takeaways as well.

Committed to your health,
Kendrick Ribeiro

Kendrick Ribeiro, MS, CSCS

Knowledge is only potential power, until you act on it. My hope is that this blog gives you the inspiration needed to create healthier habits, catapulting you in the direction to develop the best version of yourself.

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