Published by: Joe Funaro
Hey, Joe Funaro here with the BEST Green Smoothie!
Published by: Joe Funaro
Almost every new client comes to me with the desire to lose fat – for a variety of reasons. The most prevailing reason that I hear is that they want to look more fit and attractive as a result of the fat loss.
Maybe losing fat in order to look better is a strong enough motivator for you, but I’ve found that most people need something more compelling. My experience with helping my clients achieve their fat loss goals has really opened my eyes to exactly what they gain when they lose the extra weight.
My hope is that by reading the 5 Big Benefits of Fat Loss below, you’ll feel the driving motivation that you need to jump into fitness with both feet, and that you’ll find out just how amazing and capable you’ve been to achieve your goal all along.
Big Benefit #1: Confidence
You may not consider it a concrete benefit, but that doesn’t stop confidence from being one of the most important perks of dropping fat. When you have increased confidence, you change how you view yourself and go about your daily routine. The world is at your fingertips and you are able to take on whatever it throws your way.
Additionally, when your confidence increases after losing a few pounds, you’re poised to keep losing. So the confidence you gain gives you what you need to lose more weight and feel even more confident.
Big Benefit #2: Money
It may be difficult to understand how losing weight saves you money, but it happens. How? Because one of the best ways to trim pounds is to cut down on the amount of calories you consume every day. When you start eating and drinking fewer calories, that means you don’t have to buy as much food or high-calorie drinks. Additionally, losing weight may make it possible to stop taking certain medications, which will help save you even more money.
On top of that, when you lose weight, you get a boost of confidence. (See previous point.) That boost of confidence will change how you handle yourself at work, helping you make the right impression on your boss, so you can get the promotion you need.
Big Benefit #3: Better Health Now
Go to the doctor with some sort of health condition, and unless it’s the common cold or flu, losing a few pounds can almost always help you manage the condition better. From diabetes to heart disease to joint pain, trimming the fat from your body gives you a heads up right now. Cutting fat makes it easier to get around on your joints, reduces your blood pressure, and helps you sleep better.
As additional perks, less fat today means better sleep and better sex tonight. Since both of these improve your quality of life, taking the time necessary to shave off fat will give you the best life you could experience!
Big Benefit #4: Better Health Later
Today isn’t the only time your health will improve if you lose some fat. Shed some pounds and you’ll reap the rewards for years down the road. Instead of having to manage a variety of health conditions, you will be able to keep those conditions at bay. A few health issues you can cut your risk for by cutting fat are diabetes, heart disease, joint pain, a variety of cancers, high blood pressure, and dementia. In other words, get rid of the fat today and you can avoid all the health issues in the future that requires fat loss for maximum management.
Big Benefit #5: Everything Tastes Better
As you settle into your new fat-burning lifestyle that includes eating healthily and working out regularly, you’ll notice something. Because you no longer overeat at the buffet or go for a second or third helping, you will begin enjoying every bite that you take. As the bite sits in your mouth, you won’t swallow it before tasting or chewing. You will take your time and really savor the flavor.
And when you do start chewing your food and enjoying the flavors, your brain will have time to register when you’re full and cut you off before you stuff yourself with more calories than you can burn. Do this regularly and you’ll lose even more fat!
I’ve dedicated my career to helping people, just like you, conquer their fear of exercise and clear up their confusion with healthy eating. I know that a healthy life is within your reach – I’ve seen hundreds of my clients before you do it, and I’ll see hundreds after you do it. Today it’s your turn.
Try us now to get started on an exercise program that will make fat burning second nature, and will transform your body for the best.
Published by: Joe Funaro
Walk into any gym and you're likely to see round or interval training. What is it? First off, it's hard, and second, it works! You perform short bursts of intense activity followed by a short rest then repeat.
There's one style though that stands out from the rest, the Tabata Interval. Originally developed by Dr Izumi Tabata, he discovered this effective workout formula training Olympians. So you know it works!
A classic Tabata Interval follows 20 seconds of work with a 10 second rest. Repeat for 8 rounds for a total of 4 minutes. That's it! Paired with a proper warm-up and cool down, Tabata Intervals are a safe, effective and efficient workout. Let's look at 3 examples you can do ANYWHERE!
As always consult with a doctor before starting any routine and listen to your body. Start with a proper warm-up and use proper form... ALWAYS!
Death by Burpees
Wanna supercharge your results? Add a 1-minute set of max push-ups & plank at the end of each workout for total of 6 minutes.
Now that you've got my 3 workouts you can do anywhere, try them out!
P.S. If you want to take your workouts to the next level, check out my 21 Day Kickboxing Jump Start!
Published By: Joe Funaro
Happy New Year! January is an exciting time – you have a clean slate to become who you want and accomplish what you want in the year ahead.
In the world of fitness, this time of year means tons of new faces and lives being changed. New Year's magically pulls people to exercise – maybe you're feeling the pull yourself.
Here are 5 predictions for the year ahead:
1. 2018 is the year that many will lose weight and regain their health.Times are changing. People are realizing that obesity has gotten out of hand, and exercise is back in the spotlight.
The real food movement is taking the globe by storm as people turn away from fast and processed foods and return to wholesome, nutritious meals.
2018 will be the year that many people adopt a healthier lifestyle and drop the extra weight. Maybe even you.
2. 92% of all New Year's Resolutions will end in failure. While millions will start gung ho in January with lofty goals for massive weight loss, the reality is that most will fail. Here's why:
They bite off more than they can chew.
In all the excitement of becoming a better person and transforming their life in the New Year, they make the crucial mistake of committing too much. But reality soon sets in and they give up.
Want to be apart of the 8% who will achieve their resolutions?
Then set realistic goals.
3. I will help boatloads of new clients drop hundreds of unwanted pounds in 2018. At this time every year I am flooded with new, motivated clients who are ready to change their lives. Starting in January and right through December, I will see these amazing people face their fears, dig in with determination and accomplish great things.
That's why I love what I do so much.
Hundreds upon hundreds of pounds will be lost under my watch this year.
4. Every single new client that sticks with my program in 2018 will lose the weight. There are no maybes when it comes to me and weight loss. It's what I do, and I do it well.
When a new client comes in to share their goals, I put together a plan to make those goals a reality. Sure, you have to follow the plan, show up for workouts and change how you eat.
And the results are all yours.
5. When you join my program your success is guaranteed. You will no longer be among the 92% who will let go of their fitness goal around January 20th. You'll be in an elite group who put their money where their mouth is.
My clients meet their goals – the only question for you is what are you waiting for?
I predict that 2018 will be an amazing year. Come prove me right :)
Call or email today to get a jump start on your best year yet.
Published By: Joe Funaro
You know that diet and exercise are important when it comes to creating your best body, but you may be overlooking other techniques for getting into the best shape.
Turn the following 13 simple tips into habits and watch as your body transforms.
1) Eat a Smart Breakfast.
Most people load up on carbohydrates and simple sugars for breakfast. Cereal, pastries, smoothies and juice are all poor choices when it comes to starting your day off right. Center your breakfast around protein and healthy fat, and you'll have energy for hours. Try a protein shake, eggs, lean breakfast meat, or a handful of nuts.
2) Get More Sleep.
If you're not getting at least 8 hours of sleep each night then you could use more sleep. This is especially true if you've reached a plateau with weight loss. Give your body the 8 hours of sleep each night and make weight loss easier.
3) Just Do It.
If you're really ready to achieve your best body ever, then dig down deep and commit. As Woody Allen famously said, "80% of success is showing up." This is absolutely true when it comes to fitness. Show up to your workout. Even if you're tired. Even if you'd rather be doing something else. Just do it.
4) Plan Ahead.
Take one day each week to plan your healthy meals for the following week. You don't have to do all the shopping and cooking on that day, simply jot down what you plan to eat. This small act of planning ahead will keep you on track with healthy meals even when the week gets crazy busy.
5) Cut Out Gluten.
Many people don't realize that they have a certain level of sensitivity to gluten, which causes intestinal inflammation and bloating. Also, gluten-filled foods are typically high in carbohydrates, which contribute to weight gain. When you cut gluten-filled items from your diet don't fall into the trap of simply replacing those items with other high-carb items. Choose non-packaged, whole foods instead.
6) Believe In Yourself.
Do you believe that you have what it takes to transform your body? If you want to succeed in weight loss then you have to believe that it's possible. Give yourself a pep talk and dig down deep for the courage and discipline to apply these healthy changes to your life.
7) Eat Less Dairy.
Dairy products like cheese or cream add extra fat and calories to your meals. Pass on the dairy and you'll eliminate unnecessary calories, making weight loss quicker.
8) Sleep and Wake at the Same Time.
This tip sounds so simple, and yet it's a powerful way to increase your daily energy. Get your body on a schedule and watch how much more productive and energetic you become.
9) Include Veggies at Every Meal.
Most people aren't too crazy about vegetables, and probably eat less than they should. Make it a point to include a vegetable with each of your meals – even breakfast. The increase in fiber and other nutrients will give your body that extra boost that you're looking for.
10) Ditch Packaged Food.
Throw out those packaged foods! This is one of the easiest things you can do to achieve quicker weight loss results. Packaged foods contain chemicals and additives that will slow your fitness results.
11) Drink More Water.
Being hydrated is key when it comes to creating your best body. Drink water throughout your day and limit caffeinated beverages to once daily.
12) Forget Artificial Sweeteners.
Sure, these sweeteners don't contain calories, but they are known to increase your appetite and cravings for carbohydrates. In the quest for your best body, put down the diet soda and reach instead for some water.
13) Exercise With a Pro.
Are you exercising as efficiently as possible? Do you challenge your muscles enough during each workout? Are you keeping the routine new and fresh? These are all factors that will be taken care of for you when you work with a trained fitness professional. Working with a pro ensures that you make the most of your exercise time.
So there you have it, 13 tips that will take your results up a notch.
If you haven't joined one of my programs yet, now is a great time to start. Together we will get you focused on your goals with my results-driven method.
Call or email today to set up your first workout.
Published By: Joe Funaro
There's no denying that the holidays have arrived.
Lights have been strung, gifts are being wrapped and holiday treats are everywhere.
It's no secret that most people gain 5 to 10 pounds over the next month. With all the parties, special meals and edible gifts, weight gain is pretty much inevitable...right?
Not so fast.
I've come up with a survival strategy to keep holiday pounds from making a permanent home on your hips.
This strategy is very simple. I'm not expecting you to have the time to log all your calories or eat every meal at home. We are going to be realistic...
Golden Tip to Avoid Holiday Pounds: Spend the next 4 weeks eating like a caveman, with 2 daily exceptions.
Here's why: Holiday pounds are caused by eating too many foods that are high in carbohydrates and simple sugars.
You can avoid all that by sticking with an eating plan created by our pre-historic ancestors, while still keeping things fun by allowing for 2 small daily exceptions.
This is what you would eat...
As many fresh and fiber-filled vegetables as you want.
When you navigate the buffet line at your next holiday party, feel confident knowing that you have a game plan. Stick with salad, vegetables and meats first, then pick out your 2 small exceptions and savor those.
Remember, I'm here to help you meet your fitness and weight loss goals.
Call or email today to get started on a fitness program that will turn your holiday weight gain into a holiday slim down.
Published By: Joe Funaro
The best kind of fat loss is steady fat loss. And while a slow-and-steady approach to weight loss will ensure that you keep the weight off for good, I have a few tricks to help you burn fat as fast as possible.
So if you’re ready to speed up your fat loss (and are willing to do the work necessary!) keep reading...
Rapid Fat Loss Habit #1: Bottoms Up! It’s not always easy to get to the water cooler or the sink. But if you’re going to shred pounds, you’re going to have to keep a tall glass of water nearby. There are many perks to drinking down plenty of water. Doing this helps you feel fuller, which keeps you from overeating or thinking you’re hungry when you’re actually thirsty.
Drinking water instead of other drinks also keeps you from ingesting additional, unnecessary, and worthless calories. And finally, if your body is going to perform at its peak, it needs to be well hydrated. Drinking plenty of water helps all your bodily functions operate well, which prevents you from holding onto water weight and suffering avoid constipation, while also giving you what you need to push through the final stages of a difficult workout.
Rapid Fat Loss Habit #2: Be a Planner
Like flying by the seat of your pants? Then you’re going to struggle to shave off pounds in a fast or even slow manner. Burning fat fast requires you to be disciplined.
The beginning of discipline is a good plan. Know when you’re going to the gym, how many calories you’re going to eat and what foods the calories will come from, and how you are going to avoid giving in to that tempting piece of chocolate cake. Once you have your plan, you’ve got to do the hard part: stick with it. If you’re willing to do this, your fat stores will burn away in no time.
Rapid Fat Loss Habit #3: Get Intense with Your Routine
Maintaining a steady pace on the treadmill will help you improve your overall health, but it isn’t the best tool for burning fat quickly. To speed up your fat-burning process, you’ll want to add some HIIT into your exercise regimen. During a HIIT (high-intensity interval training) workout, you mingle bursts of intense exercise with lighter exercise.
This could involve running, cycling, swimming, or other aerobic exercises. Whatever exercise you choose to do, do it hard for 30 seconds, take it easy for 60 to 90 seconds, and then go full force again for 30 seconds, repeating the cycle for 30 minutes. You’ll be exhausted when it’s all said and done, a sure sign that you’re burning fat!
Rapid Fat Loss Habit #4: Lift Weights
Think you can burn fat fast by doing nothing but aerobic exercises? You can. But you can do it faster and better by mixing in some weight-lifting sessions. In fact, if you don’t add weight lifting into your regular routine, you may begin to lose muscle. The scale may go down, but if you’re dropping muscle mass, you’re setting yourself up for disaster.
When shooting to burn off fat, nothing helps more than extra muscle. Added muscle helps you feel better and perform tasks of daily living with greater ease, while improving your metabolism and ultimately helping you burn more of that pesky fat!
Rapid Fat Loss Habit #5: Eat Right
You know that what you put in your mouth is either going to fuel you to get through the day or simply add some pudgy inches to your waistline. So choose wisely! Fresh fruits, vegetables, lean proteins, and healthy fats all give you the upper hand on burning fat.
But it’s not just the foods you eat. It’s how you eat them. Chew slowly, use a smaller plate, and leave the food dishes in the kitchen. When you’re finished with your plate of food, relax and give your brain time to figure out that your stomach is full. Then take the cue and stop eating. These small steps may seem significant, but they will boost your fat-burning potential exponentially.
I’d love to give you more of my expert, fat burning tips – call or email today and let’s get you started on my best exercise program that will get you to your ideal, toned body faster than you thought possible. I look forward to hearing from you!
Does Jiujitsu work against a bigger, larger opponent? Yes!
Check out this video of Jeff Glover vs a 400lbs BJJ Black Belt!
When it comes to defeating larger, stronger opponents, nothing beats Brazilian Jiu Jitsu for REAL self-defense. Watch below:
What is the best martial art for self-defense?
Former SEAL and author of "Extreme Ownership" Jocko Willnick recommends Brazilian Jiu Jitsu as your #1 option for realistic, effective and efficient self-defense training. Jiu Jitsu uses leverage & proper technique allowing you to defeat larger, stronger opponents. This makes it the perfect self-defense program for men, women and children of all ages.
Here are the main martial arts he recommends in addition to BJJ that should make up the foundation of your self-defense training:
Check out the video below to find out how and why he recommends this amazing self-defense system.
P.S. You can learn all of these martial arts in our 30 Day MMA Starter Program in Port Jeff Station, NY.
Are you looking for realistic Self-Defense around Port Jeff Station? Check out this article then, it may save your life! Here are 5 reasons you should be training Brazilian Jiu Jitsu at Fusion MMA!
1. Brazilain Jiu Jitsu (BJJ) is the world's most proven, effective martial art. It's true! Not too long ago, martial artists from various disciplines & styles met at Vale Tudo tournaments (such as the original UFC events) to compete in no-rules fights. The Brazilian Jiu Jitsu representatives not only won most of these matches but DOMINATED the combatants from Karate, Kung Fu, Boxing, Kickboxing and more. No other art has stood up to the rigorous testing against others like Jiu Jitsu.
2. Anyone can train in Jiu Jitsu. Women, men, and even children as young as six years old can practice Brazilian Jiu-Jitsu. Because it is an art that is designed for a smaller, weaker practitioner to subdue much larger and stronger opponents, virtually anyone of any size, age or sex can practice Brazilian Jiu-Jitsu. It is not limited to athletes, men or stronger participants.
3. It builds character. Sometimes you will feel great and training will be easy. Other days, you will be tired, sore and unsure of your ability to step on the mats. Jiu Jitsu will expose you to all of your strengths and weaknesses, teaching you humility, respect and building your confidence through continued training.
4. BJJ is a great workout. If you are looking for a great cardiovascular workout, try rolling for 5 minute rounds, or longer! Cardiovascular health is important and will greatly improve with continued training. You will also see increased muscle, strength and flexibility.
5. It is a great base for Mixed Martial Arts. The top UFC fighters all share one thing in common, a base in Brazilian Jiu Jitsu. Even fighters who are known for the punching power such as Conor McGreggor, Anderson Silva or Chuck Lidell all have to learn BJJ in order t compete at the highest levels of MMA. Without an advanced understanding of Jiu Jitsu, a fighter is useless in the cage.
If you would like to learn more about Brazilian Jiu Jitsu on Long Island then check-out our program! We offer BJJ 7 days a week, morning and evenings. In addition, unlike most schools in our area, our martial arts are battle tested in the cage, ring and on the mat by both our coaches and students. Find out why Fusion MMA is the North Shores largest and premier MMA Academy with our 30 Day Trial Program HERE.
P.S. Here's a great video from Renzo Gracie showing you BJJ for Self-Defense: