Category: General

Renegade Fans,

For the past four months, my wife and I have been renovating and remodeling our first house together that we recently purchased. Below is pictured our "somewhat" before pictures (just a few).

Throughout this 4 month process, I have learned (re-learned) many things:

1) I am never doing this again!!!!!
2) 30 lb. of disgusting body fat comes on quick! (I should know better)
3) You metabolize a lot more efficiently at 25 than you do 30.
4) Pizza and take out Chinese food tastes better than it should.
5) Before attempting to renovate anything bring a grill.
6) Coping is a method/skill of cutting trim/base boards, not a way to deal with stress.
7) Do not break an oven window with a hammer! It's expensive to replace!!!
8) Measure twice, cut once!
9) I am never doing this again!!!!!

Before Pictures:


(renovated kitchen, granite counter tops, re-finished cabinets, hard wood floor)

(New office with french doors, new carpet, the mad scientist workshop!)

(Stair case from entry-new carpet, tile, and POP BOTTLE GLASS-RETRO!)

(Basement hallway - new carpet, tile, new bathroom, fire place....THE MAN CAVE!)

And now on to training info:

While this renovation took place, I received dozens of weekly emails from RPTF fans asking....going on? Did you shut down? Are you being lazy? Why are there not any fat loss blogs or WOW(workouts of the week) postings?

My response was, something has got to give. Unfortunately, that meant blogging.

What I really needed was balance. I needed balance in life, nutrition, work, exercise and with my social life....I had none of these!

After four months of learning what hard labor is all about, I'm excited to bring balance back into my life and especially back to work. So here is just a few of the things we have going on at Renegade throughout the end of the year!

1) Fall/Holiday Seminar Series
*October 20th, Sports Nutrition Seminar
*November 17th, Kettle Bell Intro Class
*December 1rst, Myth Busting Fat Loss Seminar
*Date TBD, FireFighter KB Boot Camp Saturdays
*Date, TBD, Police KB Boot Camp Saturdays
*January 5th,2011 New Years Melt Down Weight Loss Seminar

*****All dates are tentatively planned. Check newsletter for updates!

Until Next Time..........

Category: General



"It's true hard work never killed anybody, but I figure, why take the chance?" ~Ronald Reagan

We all know lazy people, maybe you are lazy.

Does this sound familiar? "What do you want me to pick up for dinner tonight?", or "I'll start my diet and exercise program after New Years".Or my all-time-favorite is the person who watches T.V., picks up the phone and calls to order the latest "As Seen On TV" exercise product (ie. the neck line thiner or the inertia bell) who has every intention of sitting on the couch, exercising while watching t.v. but after a few failed attempts decides the whimpy equipment is better served as a doorstop.

Did that describe you or anybody you know? The good news, is chronic laziness is a habbit, and habbits can be broken!

Here are some helpful tips and warning signs to consider if you're in need of a major life style change:

Avoid Procrastination -the "I'll do it tomorrow" attitude has got to be changed to "what can I do today!" If this is you, start by prioritizing your day on your outlook, blackberry or other calanders. Set goals and timelines for your tasks. If you fail to accomplish these don't get down on yourself. Don't attempt to move on to the next task until the previous is crossed off your list. This will help eliminate your "DROWNING" sensation.

Avoid Crashing -Coffee is a very important part to many of our mornings. If you just can't break this habbit, or refuse too, try sticking with a single cup of java. Rather than reaching for that second and third cup, supplement a fruit (such as an apple). The natural sugar in fruit has a ton of great energy.

Avoid The Drive Thru - This is a big one. Fast food has very high energy density levels. This causes us to eat more than we normally would or should. Foods with a high energy density confuse the brain's control systems for appetite, which are based solely on portion size. We've all experienced Thanksgiving dinner and meals and the nap that follows. This is a side-effect of over eating.

Sleep Deprevation - A single sleepless night causes us to become more irritable, blurry vision, slowed reaction time and diminished memory capacity. This all contributes to laziness. An average of eight to ten hours of sleep per night is strongly recommended. If you experience problems falling asleep you may want to try supplementation and/or visiting a sleep specialist.

Lastly, motivation. If it is motivation you need, Renegade trainers are here to help. We have the ability to safely and effectively help you discover a plan to get you off the couch, and into the gym. Whatever your needs are, we are here to help. Call or email us today to schedule your first workout!

Category: General

As personal trainers, the greatest compliment a client can offer us is a referral. If anyone has friends, family or co-workers who have been noticing your changes and you feel like we've played a large part in, please offer them our contact information.

To show our appreciation, we'd like to offer you 2 complimentary sessions for the referral!

Thank You!

Category: General

After almost 3 months of zero email, zero blogging capabilities, we are back in blogging mode. I can't begin to tell everyone how frustrating it has been without these daily perks. Instead....I think I'll show you our frustration! Check out the vid (Please be advised, do not let children watch this)!



This clip from the hit movie office space clearly defines our frustration with cheap electronic companies, in our case, web hosting companies that fail to provide the service they market.

Over the next several weeks, we'll be posting various blogs gearing us back to our fat loss workouts, fat loss tips, and many new topics.

Please stay tuned!