Back to School Gift Card

Gift Cards:

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We know how much you care about your friends, family and coworkers and there is no better way to show them your love than to give them the gift of health and fitness!

For a limited time we are selling gift cards for a month of unlimited group training for a mere $20!  Yes, you read that right!

The bearer will be entitled to:

  • A complimentary fitness assessment
  • Unlimited attendance of all group fitness training including Bootcamp, Barbell Bootcamp and Kickboxing!

You can email for questions or to reserve your cards!

Once again, the pesky rules:

  • People can purchase as many gift cards as they would like.
  • Only one gift card can be redeemed per person.
  • Gift cards to be redeemed by non-current members only.

Milestone Monday

188I hit a bit of a benchmark yesterday morning. We’ve had this fancy scale for a couple of years now and I had originally put 188 as my “goal” weight, and for a long time I was trending in the opposite direction.

I saw that number pop up this morning and although an arbitrary number, it made me smile. In addition to hitting that, it also equals 25 pounds lost since April or May when I started to get my ass back in gear.

How’d I do it? Simple!

Not easy, but simple.

Obviously I know what I’m doing and know the steps that need to be taken in order to make these things happen. The challenge being, I was in some really bad habits from Vanessa’s pregnancy and the first couple months after Isaac was born and changing said habits was going to be a tricky situation.

Instead of forcing myself to do things, I decided to organize my life in a manner that was going to be conducive to making the changes I was looking for.

Eric 4-22-16 to 8-6-16 front

4/22/16 weighing 206, 8/6/16 weighing 188. Nothing crazy, just lots of consistency.

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One of the single biggest keys to my progress is ALWAYS having food available to me.

First and foremost I knew I needed help getting my eating habits back in order after months of “lazy” eating so I reached out to Jim Eaton to help me develop a nutrition plan that I could stick to.  Evolve Your Eating evolved (haha) out of that conversation and has been helping tons of people do the same! FIT members get a super duper discount, and you can learn more about that here.

2016-08-07 20.51.12

Prep, prep, prep!

This has been absolutely life changing for me, as I went from eating junk on the run to being “program complaint” 98% of the time for over 3 months at the time of this writing.

This is a very simple program that is designed to make sure it helps you succeed, not to make you feel like a failure!  The hardest part of this is making the time to plan, shop and prep food.  These things are absolutely mandatory and are the key to my success.  I’ve got it down now so a one hour prep session twice per week pretty much gets me where I need to be.

Click here if you’d like to learn more about Evolve Your Eating. New sessions start the first of every month.

It would take me forever to write up all of the benefits that this has had for me, so you’ll have to let some pictures do the talking here.


Eric 4-22-16 to 8-6-16 angle

I feel so much better both physically and mentally than I did a few short months ago.

I got myself some training partners. Knowing that Lucas Hardy and Brian were waiting for me to show up made sure that I did so.  Some people have mentioned that it is weird that I own a gym and am training elsewhere.  This is a good opportunity for me to explain my thought process here.

When I’m at FIT I work.  That’s the habit I have gotten into over the past couple years of 16+ hour days. When Lucas reincarnated Bodyworks Gym, it was a perfect opportunity for me to use that as a catalyst in making my own changes.  You see, his father Jeff Hardy put me on my first workout program in 1995 and I was using the exact same equipment that is currently at Bodyworks.  That coupled with the fact that I have been training martial arts of some type at Bodyworks on and off for 30 years, combined for a situation that favored me showing up and getting things done.

I haven’t been training “hard” per se, just showing up and getting some good quality reps in a couple days/week.

2016-08-07 08.55.42Another thing that may seem simple is that I started walking more. Specifically up hills with Isaac on my back (32 42 pound pack weight this morning). I can’t emphasize enough how much value this adds both physically and mentally.

Find a friend and go for a walk.  Get a dog and go for a walk. Borrow a friend’s dog and go for a walk. Get the picture?

It may seem simple, but there is a tremendous amount of value in a daily walk.  Once again, as you get more accustomed I strongly recommend you start adding some weight to a pack and focus on walking with perfect upright posture.  As you get used to that, begin heading up hills!

Bottom line: Get out and move.

I have been vicious in protecting my sleep. I have 3 days/week with less sleep as I have to be up at 5 and I’ve been trying to get a bit more on the other days.  I don’t often go out and if I do, I don’t stay out long.  Sleep does many things including regulating hormones.  Hormones play a huge role in how you function, feel and look.  Pretty important stuff if you ask me! (This is coming from a guy that rocked 4-5 hours/night for many years getting this place going.)

isaac backpack

My walking and working buddy ready to go!

I do lots of manual labor. This is an interesting one.  For years I didn’t like it and thought it was a waste of my time.  My opinion has TOTALLY changed.

I’m adding value to our home and building an environment we can enjoy as a family.   I’m able to get things done while being active, and now I just put Isaac in his little pack and he’s learning the value of work before he can even walk!

I bang out sets of push-ups and swings as often as I can. 30 seconds here and there adds up over time.  This is known as the frequency method or as some call it “greasing the groove”.

You don’t need to kill yourself with brutal workouts, just make sure to continually do quality reps throughout your day and they will add up!

It doesn’t need to be fancy, just do it!!!!

Here are examples of ways to get in extra swings, additional push-ups and up your walking game respectively.

I’ve been getting back into Jiu-Jitsu.  This has been a passion of mine for many years, but life has a way of not allowing me to train consistently.  Injuries, work and scheduling conflicts have made my training incredibly sporadic over the years, but I’ve been getting 1-2 sessions/week with John Sanders for the past couple of months and it has BJJrekindled my love for the art.

I actually signed up for a competition at the end of the month, and that has been a huge factor in ensuring that I stay the course in all of the other areas listed above.

I’ve put a lot of blood and sweat into this process and if all goes well, I will have lost 32 pounds since beginning at 213 and (hopefully!) weighing in at 181 on the 27th. ***Edit, I weighed in at 179.5!!!***

So I ask of you 2 things this beautiful morning:

1. Please take any of the “simple” strategies I mentioned above and implement them for yourself.  Info on the Evolve Your Eating program can be found here.

2. If you would like to read about some of the lessons that I have learned while undertaking these changes, you can do so here!


2016 Summer Adventure Info

Reservations have been made for Gifford Woods State Park, closest camping area to Killington Mt.

It is wilderness camping and the sites have no hookups yet there is a clean modern bathroom/shower facility close to sites. Showers require quarter coins 50 cents =5 min.

A pond located across street, best for canoeing/kayaking although adventurous might want to try swimming.

We have sites T14 reserved for 2 nights 7/29 and 7/30.

Sites T15; T16; T17 are reserved for 3 nights, 7/28-7/30.

Sites are adjacent, level and roomy.

4 people per site included in paid fees, we can have up to 8/site, will be additional $5charge each person above the 4 allowed.  Price per person for camping will be determined by how many people actually show up and for how many nights they stay. We will divide up the cost on site once we know exactly how many people arrive.

Agenda is as follows:

Thursday 7/28:
queecheeMeet at FIT at 9:00 for a 9:15 departure.  We will stop on the way up to hike Queechee Gorge, an easy relatively flat hike.  We can have lunch here as well.  If you don’t plan to leave Concord with us and want to meet here, we expect to arrive around 10:45-11:00.


Check in at the campground is 2:00, so we should be pretty close to that once finished with the hike and lunch.

Once we get checked in and set up, people can explore local hiking, biking and paddling areas or just relax around the campground.

Friday 7/29:

Those that are interested will head to the Killington Adventure Park The park has a bunch of cool things to do; you can purchase individual items or buy a day pass for $69 that includes the following:



  • Beast Mountain Coaster, 3 rides
  • SkyeRide, 2 rides
  • Skye Ropes Course, 2-hours
  • SkyeJump, 1 session
  • Terra-Maze, unlimited runs
  • Tubing, 2 runs
  • Shooter Soaker, 1 session
  • Snowshed scenic lift ride, round trip



Saturday 7/30

eric mcneilEric McNeil will be practicing and performing his qualifying runs for Sunday’s Downhill Mt. Bike Race.  It is free to spectate, so those that are interested can hike around the mountain to find cool vantage points to watch these crazies huck themselves off of cliffs!

If this doesn’t interest you, feel free to explore the beauty that is the VT landscape!

Sunday 7/31:

Pack up and head home with some cool new memories!

We’ve got space for a few more people, so let us know if you’d like to come up even if it’s for a night or two!

2016 Summer Deal


We are offering new and inactive former members a prepaid three month summer membership for all of the stuff you love – kettlebells, tires, ropes and other assorted fun-for a wicked sweet price of only:


Enrollment for this deal is open until June 30th.  Your three months begins on the date of enrollment and includes unlimited access to BOOTCAMP, Barbell BOOTCAMP and Kickboxing!.

It really is that simple and awesome!

Questions?  Send a message to and we’ll set the record straight!

Triathlon Training Team


Sprint triathlons are a great introduction to the sport of triathlon.  Sprint triathlons are three events (swim/bike/run) done in short, manageable distances that just about bootcamplogo_finaleveryone can complete.

Fun Intelligent Training and Jeremy’s Boot Camp have collaborated to put together a fun 10 week training program to get you ready for a sprint triathlon, whether it is your first or if you just want an awesome group of people to train with.

Participants will be issued a training plan that will take approximately 4-5 hours a week geared toward a beginner trainee, as well as a weekly training session with coaches to develop the skills necessary to successfully complete the Nashua Sprint Triathlon on June 12th.

To test your preparedness for race day, a mock triathlon based out of Clough Pond in Loudon will be held the week prior to the event.  In addition to skill development, participants will receive advice on what to bring, pack, how to plan, etc.  There will be ongoing support, accountability and encouragement provided throughout the 10 weeks including on race day.

Event and Date:download

Greater Nashua Sprint Triathlon 6/12/16
Event held in Merrimack.

Events and Distances:

Swim: 0.3 miles – Lake Naticook

Bike: 9.6 miles

Run: 3.1 miles (5k)

Price and what is included:

$199 – Race day registration included

  • Race Registration
  • 10 week training calendar
  • Weekly meetings: check in, biking, and running sessions
  • 1 hr pool rental and swim lesson
  • Mock Sprint Triathlon

$119 – W/o race day registration

  • 10 week training calendar
  • Weekly meetings: check in, biking, and running sessions
  • 1 hr pool rental to practice swim skills
  • Mock Sprint Triathlon

Start Date and time

10 weeks beginning Tuesday 4/5/16, be ready to hit the road at 6pm.

Mock Sprint Triathlon Saturday 6/4/16 at Clough Pond in Loudon. Time TBA.

Meeting Location:

Fun Intelligent Training unless otherwise indicated.

30 Henniker St

Concord, NH 03301

Please email to reserve your spot!

March Push up Challenge

I love the fact that so many people have been participating in the challenges and this month’s challenge is the “easiest” yet!

As I have been and continue to mention, the primary goal in issuing these challenges is to help people in get good HABITS!

Isaac SmilingA prime example of this is the fact that we had a bit of a surprise and little Isaac snuck up on a a couple of weeks early.

My normal routine of activities was totally shot as was most of the time I would have committed to last month’s Ruck Challenge, but I was able to take some of the habits from the other challenges (as well as some of my experimentation for this one) and keep somewhat active in the hospital and at home with swings and push ups.


This month’s challenge is predicated upon you being honest with yourself.  The goal is to improve your ability to perform PERFECT PUSH UPS, and if you cheat in any way you are doing yourself a disservice.  I strongly recommend that you take video of you performing your push ups, especially on your max days.

One of the primary issues people have is not hitting depth, meaning the the upper arms do not get totally parallel to the floor.  A good way to ensure that you are reaching depth is to take a tennis ball and place it under yourself.  Touching your sternum to the ball on EVERY REP will ensure that you are hitting the required depth.

I can’t emphasize this enough, and just like squatting, if you practice in a limited range you will only make it harder for yourself to make any future improvements.  Take the time now to reduce your reps if need be in order to ensure that you are doing them properly.

This strategy is super simple.  It is often called “Grease the Groove” and means to frequently do sub-maximal perfect reps in an effort to make your body more efficient at doing said movement.  This will be the least time intensive challenge we have done, literally only taking a few minutes per day…like 2-6 TOTAL minutes per day depending on how many reps you will be doing.

This is how it works:

Find the most PERFECT PUSH UPS you can do consecutively without breaking form.  If you need to rest it is done in a front rest position (tall plank with a straight line from head to heels/knees depending).  You can do standard push ups to start and once your form is ready to deteriorate, you immediately switch to modified push ups.  Document both of these numbers as this is what your week’s work is calculated with.

3×50% means do 3 sets of half your total push ups.  Spread the sets out throughout the day so as to be well rested when you begin each set…once again, ensure PERFECT FORM on every single rep!

Choose one of the below options.  My example is as follows:

3/1: 41 push ups

3/2: 3 sets of 21 push ups (As you can see I rounded up one rep from my 50%.)

3/3: 4 sets of 21 push ups

3/4: 5 sets of 21 push ups

3/5: 6 sets of 21 push ups

3/6 off (the 1st was a Tuesday so this first week is a bit short)

3/7 I will max again and then recalculate what my reps will be for the following week.  For example if I get 45 push ups I will begin on Monday with 3 sets of 23 push ups (I once again rounded up) and then go to 4 sets of 23 the next day and so on…

The examples are as follows:

ScreenHunter_04 Mar. 02 13.50As always, you can stack past challenges together and I STRONGLY encourage you to do so.  Get a couple days of swings and grab a few days with a couple mile ruck in addition to this.  I guarantee that if you consistently do a bit of each of these things you will see significant progress in reasonably short order!


January Swing Challenge Recap

I’ll be honest, I didn’t really know what to expect when issuing this challenge.  I did it partly for selfish reasons…knowing that I needed a bit of a boost to get myself motivated and in the habit, but I didn’t know how many other people would jump on board.

Oh boy was I pleasantly surprised!  We had a bunch of people participate and many hit and even exceeded 10,000 swings.  I’m going to update this post with everyone’s totals as I get them, so please shoot me an email with your numbers asap!

My experience, what I gained and what I learned:

As I mentioned above and in the original post, this challenge was issued partly to get me in the habit of getting after it and doing what I say I’m going to do every single day and not making excuses.  As far as that goes I am very happy with how things turned out.  I chose to do 500 swings per day 7 days per week, and as such I hit my 10,000 on 1/20/16.

I hit my swings daily and mixed in jiu-jitsu once a week, played basketball a few times throughout the month, and did pushups almost daily (I’m on a little quest for 50 strict pushups as it has been many years since I have done that. What I’ve been playing with very well may make it into a future challenge). In addition to this, I did a TON of manual labor.  Like 20-60 hours/week of manual labor. This will come into play when we discuss my swing total. Read more

February Ruck Challenge

AMAZING JOB by everyone that participated in last month’s Swing Challenge!  You can read more about that here.

This month is about as easy as it gets.

2016-02-01 11.43.56Get a pack and load it up so that it weighs 15 pounds.     (<<<<What are the odds that the stack of books I grabbed turned out like this?) Take said pack and walk or hike a set number of miles that you choose while focusing on maintaining proper posture at all times.  That simple.

You may want to titrate into it.  Start with less distance to get used to wearing the pack, as it can be very taxing to the upper back and shoulders if you are not accustomed to wearing one.

Track your mileage daily.  I use Map My Run as it is free and easy, but you can do so any way you want. Post a picture of some type of awesomeness you came across along your walk or some type of insight that you thought about during your walk as well as your total miles for the week on Facebook and check in at Fun Intelligent Training.


Just like last month, the goal of doing these is to get in good HABITS!!!!2016-01-04 16.18.24

Get out in the cold.  You live in NH, there is absolutely no excuse to stay inside and hibernate for 6 months. I understand that sometimes it gets cold here.  Dress appropriately and GO OUTSIDE!  If you are really looking to dial in your cold weather attire, I spent entirely too much time last winter explaining the system that I have come up with that keeps me nice and warm and toasty while being active in the great out of doors.  You can see that here.

This will be phenomenal for your posture.

Take your pup(s) out!

This is great training for Hiking, and maybe some of you will even snag a couple of winter hikes.

Socialization: round up as many people as you can and drag them along.  Peer pressure goes both ways, you can pressure people to improve their lives, not just to do drugs!

Listen to a podcast/audio book.  I can’t tell you how many hundreds of hours of knowledge I have crammed into my tiny little brain just by listening to stuff while I walk.

Contemplation time:  There is no better time or place to think.  Period.

Once again, here is a breakdown of some examples of mileage.


ScreenHunter_209 Feb. 01 12.00ScreenHunter_209 Feb. 01 12.27I plan to keep on a’swinging, likely to the tune of 250 swings 3 or so days per week as well as shooting for the 5 day, 2 mile per day option with some bonus work to get to at least 50 miles.

As an example, the loop leaving the gym, taking a left and going through the butterfly sanctuary through the other end of Chenell, take a right onto Regional drive, a right onto Industrial drive, right back onto Chenell and then back to the gym is 1.99 miles.  A lap around the building gets you to a solid 2 miles.

Our normal walk at home is just a standard out and back.  We know that when we hit a specific mailbox it is one mile from the house and then we can turn and head home.  Find a route and make it happen!

Who’s in?

January Swing Challenge

New Year’s resolution time!  I’ve written before how I’m not a huge fan of New Year’s resolutions in much more detail, but suffice it to say my primary issue is the fact that most people choose too many and too challenging goals.  Often they end up petering out very quickly after starting as they haven’t developed the commitment to CONSISTENTLY perform what needs to be done in order to make these changes stick.

This challenge will do many things for you, but first and foremost it is designed to help you develop the habit of CONSISTENTLY doing what you say you are going to do.  This new skill of practicing 2015-12-13 11.12.31CONSISTENTLY doing something will then translate to many other aspects of your life.

Let me preface this by saying that this challenge is not for everyone.  You need to have a solid grasp on how to properly perform the kettlebell swing and if you do not have this dialed in, you are at risk of injuring yourself which is the opposite of what we are trying to accomplish.

I actually want people to confer with me before beginning this program so as to ensure that:

  1. Your technique is on point
  2. The volume we select is appropriate for your current fitness level
  3. You understand what modifications may need to be made to your other activities so as to avoid overreaching/overtraining.

Brian and I have been playing with this protocol for a couple of weeks now and have been really enjoying it.  Would I classify it as easy?  Not necessarily.  It is, however, incredibly simple and even at the top tier will only take an average of 13 minutes of work per day.

The goal of the challenge is to select an amount of swings that you plan to perform during the month of January and then to DO ALL OF THEM (with proper form)!

I have broken it down for 3 days per week and 5 days per week options for all of the following:

10,000 Swings

5,000 Swings

3,000 Swings

1,000 Swings

For example, the 10,000 swings 5 days per week would = 500 swings per weekday.  By setting it up this way, you get a couple days over the weekend to recover.  It also allows for some leeway if you have a rough day and miss your swings you can make up for it over the weekend without having to do 1,000 the next day.

Thinking about doing 500 swings may seem overwhelming, but I have been averaging 2:25 seconds for a set of 100.  If we round to 2:30 and multiply by 5 sets you are looking at about 13 minutes per day.

This is not intended to be done with a heavy bell.  To put it into perspective, I played with a 12kg for my H2H swings and a 16kg for my 2 handed swings for the first few days to get used to it.  As the challenge starts I will transition to a 16 and 20kg respectively.  For many of you a 10-16kg will be absolutely fine. Once again this is meant to get you in the habit of getting up and getting after it every day you say you will, and to ensure you remain (relatively) fresh, a more moderate weight is preferable to smashing yourself, feeling like poo and then missing a day.  Once you start to miss, the odds of failing to complete the challenge becomes much, much greater.

Why are we doing this?  First and foremost is the aforementioned building of consistent habits.  This translates to everything else you want to accomplish and feeling successful is the best way to keep motivated (hence making this challenge very simple, choosing the proper volume and sticking to the concept that this is intended to be done with moderate weight) will ensure you stick with it and complete the challenge!

It may seem silly, but the physical benefits are almost secondary in my reasoning for putting this together.  I have read multiple articles about the amazing transformations people have made utilizing similar protocols including dropping significant body fat, increasing strength, conditioning etc.  The bottom line is that swings are one of the most effective exercises you can do and high rep swings help your body and mind get stronger!

Here’s what you need to do:

  1. Confer with one of your coaches as to what program will work best for you.
  2. Take and submit before pictures.
  3. Document every swing you do!!!
  4. Post your daily and cumulative total on Facebook and tag Fun Intelligent Training.  This will help to let other people participating in the challenge know where you stand and help to hold each other accountable to the group. 
  5. Complete the month successfully and enjoy the newfound physical and psychological strength that you gain while starting your New Year off right!

Here are some samples of ways to break up your sets and reps:

Swing ChallengeYou can do it in any manner you’d like, but I’ve just been using sets of 50 and 100.  I will likely start playing with sets of 150 but advise you to start lower and work your way up as you get more acclimated to the higher rep sets.

Things to keep in mind:

  • Keep your abs tight and shoulders back AT ALL TIMES!
  • Squeeze your glutes and quads at the top of the movement.
  • Remember, you are pushing your hips back, NOT bending forward!
  • Focus on efficiency over power.  Exploding into every rep will get old very quickly, think smooth and tight over fast and powerful.

As always, participate at your own risk.  As I mentioned previously, properly performing a KB swing is not something that everyone can do right off the bat and proper coaching is imperative to make sure you are doing them correctly.

Check out the Recap from this challenge here!

Check out February’s challenge here!


Post Holiday Party

Mark your calendars! The 2016 FIT Post-Holiday-Party is right around the corner!

We have decided to get together after the holiday so as to avoid conflicting with all of the other festivities that people have scheduled in December.DSC_0474

Saturday, January 9th 2016 from 6:00-???

This year you can look forward to and participate in

  • “Festive” attire – Ugly sweaters, Santa costumes, literally showing up with bells on… show us your holiday season colors!
  • Yankee Swap – Bring in a gift worth $10 or less and you’re in!
  • Healthy Recipe Contest – Pretty simple: You make the food and bring it in for people to sample. Type up the recipe and either bring copies for people to take or send it to us and we will make copies for you! Whoever gets the most votes will win a super sweet prize! (food that is ‘good for the soul’ can be considered healthy, right?)
  • Potluck/BYOB – Whether or not you’re entered in the Recipe Contest, all are encouraged to bring something to eat and share.
  • Games – It wouldn’t be a FIT party without rounds of beirut, flip cup, Cards Against Humanity and, of course some cornholin’!

So save the date, tell your friends & family and prepare to get partied!

RSVP on the Facebook event page to keep up to date on announcements leading up to it!

Brian’s Story

Most all of you have met Brian by now, but many probably don’t know much about his story.  He came to us as an intern from NHTI and I was impressed with his enthusiasm and willingness to learn.
Over the summer he moved back home to North Conway and made the 1.5 hour trip down here once per week just to keep learning!  I love me some work ethic, and seeing that level of commitment sealed the deal for me to offer him a permanent paid position when he moved back here for school in September.
His progress since then has been nothing less than outstanding!  He loves to learn and loves to help people, two of the biggest qualities necessary to be good at our job.  On top working so hard on his professional development, he has been incredibly dedicated to his personal development as well.
Enter Brian:

Recently I was asked to talk about my journey toward getting back into shape that I have been on this semester.  Usually talking about myself is one of my greatest struggles, but if I can pass on any knowledge and help someone it’s worth it.


Brian weighing in the 230’s

I have been working at Fun Intelligent Training for about two and a half months now and it has probably been one of the best things to happen to me.  I moved to Concord in August and when I moved I was at my all-time heaviest weight of 236 pounds.

Here is a little insight into my story: at the end of my first season of college cross country I was at my lightest weight of 190 pounds.  This changed very quickly from several things including a bad injury, bad relationships, and honestly bad weight management with no one to blame but myself. Gaining that much weight in four years can certainly be demoralizing.

Now when I say that working at Fun Intelligent Training has been the best thing to happen to me it comes with many different meanings. First, it has given me a great place to learn about being a personal trainer from great talent and that is something I am very grateful for.  Second, it’s a new gym that I call home and a place I get to train with amazing people. When I say that they are amazing people, it is not even close to describing the members here. They push me every single day to be better and work harder than I have ever before and they are always there with amazing life lessons that I always keep an ear out for.  Beyond this, they may be the funniest people I know. It is impossible to make it through a workout without laughing at least five times. Be it the staff or the members I have a great support group that inspires me to workout harder, eat healthier, and live a happier life.

So it’s been about two and a half months working at Fun Intelligent Training and I can happily say that 2015-11-24 20.17.43my weight has dropped from the aforementioned 236 pounds to 220 pounds. I’ve lost sixteen pounds in just over two months and I can attribute it to making workouts at Fun Intelligent Training regularly, slowly making simple adjustments to my diet, and making better decisions in an effort to be happier in life.

I think it’s important for people to realize that you don’t have to kill yourself for hours every day at a gym if you can regularly make workouts and really give it your all when you are there. Diet can be one of the hardest things to get a handle on, and the way I have been going about it is to replace one bad thing in my diet for a healthier choice.  When I get used to it I pick a new thing to focus on until that one becomes a habit as well. Lastly removing unneeded stress to be happy can help provide so many health benefits, and I have noticed great benefits from focusing on this.

2015-12-04 09.56.48This has been an amazing journey so far and I am so excited to continue it on the road to 200 pounds!! If I can give any advice it would be to find a good support group because these people will keep you motivated and they will be invested and happy as you progress. Don’t kill yourself at the gym but do make sure you are consistent and work hard. Lastly, don’t go on a diet as they never work! The best diet is the one you don’t even know you are on as that will help you to stick with it.

Finally, I would love to give a big thank you to my support group at Fun intelligent Training! Thank you for helping me grow as a person and professional, as well as letting me help you work toward your goals.  As the New Year approaches, I can’t wait to see the awesome things we can accomplish together!

Winter Break

Winter BreakThe holiday season is quickly approaching, and along with that comes the glorious winter break for students and teachers alike!

We have put together a sweet deal that will allow you to train with us over break for a tremendously low price.

A mere $33 will get you a month of unlimited access to BOOTCAMP, Barbell BOOTCAMP and Kickboxing, valid from 12/1 through the end of January 2016.*

Yes, that’s right, students and teacher will get a month of unlimited training for the price of a few cups of coffee…with absolutely no commitment!

*(Membership is valid for one month from your start date)

Shoot an email to to get started today!

Food Prep

Everyone tends to put such an emphasis on exercise and activity these days, and although those things are INCREDIBLY important, that is only a small part of what needs to be done in order to get and STAY fit!

We all know that healthy eating is important, but why does it seem to be so damn hard?!?!

Don’t worry, you’re not alone in being frustrated by your inability to stay the course and eat healthy consistently.  It happens to everyone, and I mean everyone!

This post is not so much about what to eat, as you can learn a bit more about that by visiting this link. I’d actually strongly encourage you to do so and give it a read even as a refresher.

This post is about the single thing that will have the absolute biggest impact on your progress:


There is nothing that you can do that will help you more that planning, preparing and having food available to eat whenever you need it.  Absolutely nothing!

I wrote recently that fitness is simple, not easy.  What I mean by that is that in order to get fit you just need to do some simple thing consistently.  The things you need to do are simple; the consistency, however, is NOT easy!

Eating is similar.

  1. Find some recipes
  2. Write a shopping list
  3. Schedule time to bulk prep as much food as you need for the week
  4. Individually portion meals
  5. Grab, reheat and eat!

Rubbermaid-450x396Most people already have plenty kicking around, but if not I strongly encourage you to go out and buy some various sizes of microwave safe and sealable containers.

We use these from Rubbermaid because there are a variety of sizes that work well for us and they stack and store neatly.

The other thing that you should stock up on right away is ziplock type baggies.  These are great for portioning out snacks and storing things that you want seperate from your main container.  An example is when I make up a salad to bring with me, I tned to keep the veggies seperate from the meat, nuts and any toher items so as not to get things soggy beforehand.

Below is what I prepped up for this coming week.  I’ve been making an effort to cook breakfast at home and use that tim ein the kitchen to make sure that everything is prepped and ready Sunday morning. This isn’t evey meal, but it gets us through most of the tricky ones like breakfast and lunch.

I cooked up a huge batch of burger as well as a sweet potato and veggie hash that I use for a bunch of different things.

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While this was cooking I made up a pound of bacon, some for breakfast and some to save for thew week.  I leave much of it a bit undercooked so that when it gets tossed back i nthe pan to re-heat it comes out properly done.

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Here you can see the burger, bacon and sweet potato hash as well as a couple of salads and some leftover veggies that I cut up so they are ready to go when needed.2015-11-22 10.45.51

Getting ready to get breakfasts for the week going.  You can read about that by clicking here.2015-11-22 18.05.19 2015-11-22 20.39.04

I get 5 big servings out of the baking dish and this is about 3 servings for Vanessa with the muffins. Leftover chicken from lunch to add the the fridge!2015-11-22 20.42.19

We also have 4 more salads made and about half the ground beef is still available to be used throught the week in things like taco salad, sauces etc.

This is just an idea of what you can cook, I did this more for the concept of having you get in the habit of batch cooking your food so that it is ready to eat immediately and thus will allow for you to avoid the fatal error of waiting too long, getting hungry and then grabbing the first thing that comes available…often junk or fast food!

Here is a page I found that does a good job breaking down the food prep process step by step that you may enjoy:

Danielle before-afterDanielle, a girl that I know from training Jiu-Jitsu years ago recently won a national 90-day body transformation contest.  The timing was perfect as she posted about her food prep right when I was finishing putting this article together.

I was going to take some concepts from her post to add here, but I decided to just use it in it’s entirety as this is a great quick little synopsis of her food prep during her transformation:


“PREPARATION IS EVERYTHING when it comes to eating well.

It doesn’t necessarily mean you have to count calories or weigh and measure food, but it definitely means you need to always have healthy options available to you so you’re never left hungry, with nothing to eat except what’s conveniently offered to you from a fast food menu.

There will be times where you’ve forgotten to bring your food to work or you’ve been out and about longer than expected running errands… And in those instances, CHOOSE wiser.
That is not an opportunity to say, “well, I forgot my lunch, and I’ve been doing so well all week that I deserve to have that awesome __________ on the cafe menu I’ve been craving so bad, why the fuck not”

We have to get away from justifying unhealthy choices. This doesn’t mean you can’t have them. Just don’t eat them on a daily or regular basis. If you’re not at your goal, all the more reason to say “I will choose better today, I will be better prepared tomorrow”.

2-3 times a week I meal prep. I cook my meats and any cooked vegetables. The only thing I cook fresh in a daily basis is breakfast.

We have our “I don’t have time” excuse as I used to… But when it boiled down to it, I made it work.

In 30-40 minutes starting from grocery store bags to the oven, I washed, cut, seasoned, and prepared a whole chicken to be roasted with veggies, crock pot chicken wings, oven roasted pork ribs, and roasted vegetables, normally I’d have also thrown a large piece of salmon in there as well, but I already had some cooked in the fridge:

You can make a large salad to eat off for the whole week or buy prepared mixed greens for convenience.

So in 30-40min, I prepared all this food. Everything will be done cooking in 2hrs give or take, and I now have healthy food options to eat for the next 3-4days. All I have to do it pack my food the night before I go to work so that’s it’s done and ready to go in the morning.

BE PREPARED, Choose wiser, stop justifying and remember your goals!”

Keep in mind that Danielle is a working mom of 2 kids so she completed this feat while juggling similar responsibilities to what you are likely dealing with.  She didn’t have a secret way to sneak more time in her day, she merely developed a plan and STUCK TO IT!

So what can YOU do to make sure you have healthy food available when you need it?

Please post any strategies and recipes you use in the comments below!

Egg Bake

After all these years of learning, lifting and generally living the lifestyle, there is one thing that trumps all else when it comes to getting into, and as importantly, staying in shape.

That magical little secret is, drumroll please…

Eating well!

As mentioned in previous installments that you can and should read here, the name of the game is to eat as naturally and locally as possible.  Beyond that, I find that if I don’t have something ready to go when I need it than I am much more likely to stray.

The single biggest thing that has helped to keep me on track is to make sure I have a good breakfast ready to go.  I’m not big on folowing specific detailed recipes so this is just an overview.  Feel free to experiment as you go!

I first sauteed up some onions and garlic with 3 pounds of ground beef.  I used some of the beef for this dish and saved a bunch that we used in tago salads later in the week.

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Next I diced up the veggies.  I often use sweet potatos as the primary base, but I had some leftover squash so that went in with some onions, peppers, tomatos, spinach, and broccoli.  I realized after this picture that I didn’t need the bacon for this dish as I was using the ground beef.

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After sauteing all of the above veggies in olive oil and garlic (I’ll often use coconut oil as well), I sprayed a baking dish and added the veggie mixture to the bottom and then poured the beat eggs over it. You can add cheese if you like as well. I typically use a 9×13 but only had a half dozen eggs as the rest were spoken for.  I usually use a dozen in the bigger baking dish.

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Bake at 350 for about 20 minutes.  It will vary depending on how thick and how many eggs you use, but this will get you close.  Check to make sure the egg is cooked through before removing. 2015-11-08 21.45.36

This batch got me 4 heaping servings, many of you could get 5 to 6 easy.  When I use the bigger baking dish with more eggs I get 5 to 6 servings and I’d wager that it will be 6 to 8 for most people.2015-11-09 07.35.20It is really challenging to get veggies in at every meal and breakfast tends to be the trickiest of them all!  This is a great way to start your day off on the right foot and help you to ensure you have something available when you need it so as to limit the dreaded fast food fiasco that many of us are guilty of!

November 2015 Member Contest


We’ve been mentioning it in classes, but now the prizes will be official!

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For the month of November, the member with the most visits will recieve $45 in The Red Blazer gift cards as well as get thier following month half off!

Talk about a win/win situation.  Spend the month working hard, getting into great shape AND be rewarded with a free trip to one of the absolute best resturants around as well as getting a big discount on your membership.  What’s not to like?!?!

Self Defense

Session 3, Ground Based Self Defense: (Thursday 2/11 at 7:30)

Learn how to:

  • Assess situations for potential danger
  • Fall properly
  • Defend yourself against an attacker who is standing and encroaching
  • Take the attacker down using leg sweeps and maneuvers that allow you to escape.
  • Execute techniques from the bottom designed to disable the attacker and create the opportunity for a get-away.
  • Being outsized and overpowered does not mean you can’t succeed even during the worst case scenario……both attacker and victim on the ground.

***Participants need to be comfortable with close proximity training with a partner. ***

  • See the bottom of this page for more info!

Self Defense A countermeasure that involves defending oneself, one’s property, or the well-being of another from harm.

Self Defense pic

Self defense at Bodyworks

What does that mean?  Why should you be concerned with this concept?

First let me give you a bit of background as to why I think this is such an important topic.

I’ve been very interested in this concept for as long as I can remember.  I started taking karate at Bodyworks when I was 6 or 7 years old.  Granted it didn’t last too long as the myriad of other sports I participated in took over, but it planted the seed for a life-long love affair with the martial arts and more specifically feeling like I was somehow responsible for protecting those around me that I cared about if $H!T ever hit the fan.

When I played basketball in college I was kind of the default enforcer on the court. If I perceived that someone did harm to one of my teammates I took it upon myself to make them quickly take notice, *ahem* within the rules of the game of course, of their infraction.

I then took a year off of college and worked at the State Prison.  To this day I still rely heavily on the defensive tactics that I learned in the Police Academy and feel that this experience has had a huge influence on my outlook of self defense and subsequently defending others.

Probably as important as the physical skills I gained during this time is the psychological change I experienced.  If you are not confident it will become very apparent and subsequently exploited in that environment so learning to stay calm in potentially dangerous situations is pretty much mandatory in order to succeed in that world.

When I went back to college I began working in bars and I had lots of practice in my early days as a doorman.  Eventually I learned that 95% of the time you can talk someone out and my approach to potentially charged situations changed drastically (more on this concept later), but I certainly tested my skills often the first year or so that I spent working in bars.

During my bouncing days I came to a realization that I was VERY, VERY fortunate that almost every single physical interaction ended up with me in a dominant position…and that I had absolutely no idea what to do if the day ever came that I was on my back with a large, drunk, angry man coming at me.

Enter my fascination with Jiu-Jitsu.

For those of you that didn’t watch the above clip, Jiu-Jitsu allows for a smaller, weaker person to effective defend against an opponent, and more specifically teaches you how to defend and even attack from your back.

Even though I love BJJ, my training history has been very, very sporadic due to that silly thing called life (work, injuries etc).  6 months of solid training, 9 months off, 3 months on 6 months off…you get the point.  Even with inconsistent training, the skills I have learned are invaluable and surprisingly have been incredibly effective in most situations, even given my somewhat rudimentary skill set.

Long story short, you never know what type of a situation you may find yourself in.  There is ALWAYS someone out there that will be able to defeat you, but by arming yourself with some basic skills it will not only give you something to rely on if the unfortunate happens, but more importantly will give you some confidence to carry yourself in a manner that will more often than not help you to avoid getting into a conflict in the first place.


Vanessa locking in a triangle choke

I feel that this ability to remain calm in the face of adversity has helped me to escape COUNTLESS situations that may have otherwise turned into ugly altercations both professionally (prison and bars) and in my personal life.

I also can’t tell you how comforting it is to know that Vanessa has the skills necessary and can handle herself. She is equally well versed in striking and grappling and that takes a huge burden off of my chest knowing that at the very least she should be able to shock the hell out of someone and buy herself some valuable time to escape if the situation should ever arise.

The next self-defense seminar is coming up on Thursday 2/11/2016 at 7:30.  We will be holding this session at Bodyworks 85 Manchester Street in Concord.

This will be presented in 3 different sessions and you do not need to complete one in order to do the next. You will gain a much different perspective and level of confidence by learning these proven self-defense techniques.  You can be down but not out when you are able to execute some basic self-defense skills.

Session 3, Ground-based self-defense and putting it all together:

  • Learn how to:
    • Assess situations for potential danger
    • Fall properly
    • Defend yourself against an attacker who is standing and encroaching
    • Take the attacker down using leg sweeps and maneuvers that allow you to escape.
    • Execute techniques from the bottom designed to disable the attacker and create the opportunity for a get-away.
    • Being outsized and overpowered does not mean you can’t succeed even during the worst case scenario……both attacker and victim on the ground.

    ***Participants need to be comfortable with close proximity training with a partner. ***

Each session will be $20 per person or if you bring a friend it will be 2 for $30, a small investment in your safety!

Click here for more info or email to register!

Upcoming Events 10/2015

We have a ton going on and this is a single spot that you can come back to in order to get all of your info in one place!

Holiday Deals

We have 3 sweet deals that are available for a limited time.  Check ou this link to learn more:

Specialty Classes

Yoga and Pound have been huge hits with members!  Come on by and try it out for yourself!

Click the link to learn more about these awesome offerings!

Sign up now to reserve your spot or feel free to drop in for a good time and a great workout!

Yoga: Master Your Practice

The Master Your Practice Series is for all levels.  This is an opportunity for you to deepen your practice by delving into “categories” of poses and topics in a safe, encouraging environment.  All classes will include discussion, handouts, an opportunity to be guided into poses and find your alignment, hands-on adjustments, and feedback.  You will be able to use what you’ve learned in any yoga class.  You can attend all sessions or choose the ones that interest you most.

November 28th – Standing poses

Self Defense    

Stay tuned for more info about the third part of this awesome series at Bodyworks Martial Arts School.

November Member Contest

Free food, discounted membership and you’ll get in better shape to boot…what’s no to like!


Yoga: Master Your Practice

Yoga imageThe Master Your Practice Series is intended for all levels.  This is an opportunity for you to deepen your practice by delving into “categories” of poses and topics in a safe, encouraging environment.  All classes will include discussion, handouts, an opportunity to be guided into poses and find your alignment, hands-on adjustments (if you so desire) and constructive feedback.  You will be able to use what you’ve learned in any yoga class.  You can attend all sessions or choose the ones that interest you most.

January – Seated Poses 

Saturday, January 23rd from 10:30-12:30

This all-levels workshop will focus on six of the seated postures in a flow yoga class. We will dissect each posture, discuss proper alignment and practice moving into and out of the postures. There will be plenty of time for questions, feedback and hands-on adjustments (if desired). This workshop will help you deepen your practice, increase your flexibility and build strength.

We hope you can join us!


FIT Members:

$15 early bird sign-up (>7 days prior to session)

$20 week of session



$18 early bird sign-up (>7 days prior to session)

$23 week of session


Tentative upcoming MYP sessions: 

January – Seated Poses

February – Meditation

March – Hips

April – Arm Balances

May – Backbends

June – Inversions

To learn more about yoga classes offered at FIT, please click here.

To register please email

Yay Aliki


She may be a bit unhappy with me for sharing this story, but I’m going to do it anyways!
One of my absolute favorite things is to see people make real significant progress.  In the fitness world, people usually default to thinking getting stronger, losing weight etc. and those things are very important indeed…
There is WAY more to it than that and Aliki is a FANTASTIC example!

FIT-48 Read more

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