Ab-Hancer

Introducing the Ab-Hancer a six pack in seconds.  Dramatically enhanced abs?  More like dramatically enhanced excess flab.  


I guess this could be advertised as a male equivalent to the push up bra...'chicks dig it'!?


Like BRASH Fitness & Conditioning on Facebook

YOLO [You Only Live Once]

The Motto- Drake ft Lil Wayne & Tyga

That's the motto, You only live once...YOLO.

Like BRASH Fitness & Conditioning on Facebook

Show Off in 2012

The new year is right around the corner- 'tis the season to make some changes, fa-la-la-la-la, la-la-la-la.  Right about now, millions of people around the world are planning their new year resolutions.  Don't bother.  I've made my share of resolutions and never even attempted one of them.  Instead of making a new years resolution how about setting out a few tangible goals for yourself?  Because the number one resolution is based on personal health and fitness and because this is a fitness blog we'll focus on fitness related goals.  

I outlined the importance of setting goals and the three different types of goals you should set in this previous blog [Gooooal!]

Your challenge:  Clearly define your Outcome, Behavioral and Performance Goals.  Write them down and share them with someone you trust.  The point of this exercise is to make sure you're being held accountable.   

Brash Essentials: Strength Training for Women

The alternate title I flirted with for this article was How to Get a Body Like [insert famous celebrity name here].  Being a Fitness Professional has it's perks one of those is not being bombarded with questions about how they can lose 'this' or 'tighten up that'.  

The first thing you have to understand is there are only a few ways to get that slim, fit, athletic look like your fav celebs.  Forget the words 'tone' or 'sculpt' in relation to your muscles.  You cannot shape or elongate or tone a muscle or anything like that.  You can only make a muscle bigger or make it smaller. The same can be said for fat cells; you can make them bigger or you can make them smaller. That’s it.  So basically what every women should be aiming to do is build muscle and lose fat.  When you build muscle you will end up burning more calories at rest, meaning it will help you burn fat and get leaner.

4 Lessons From Tim Tebow by Jason Ferruggia

Yesterday, the magical streak of Tim Tebow came to an end and there were a lot of happy people.

That’s because people hate Tim Tebow.

Tom Brady and the New England Patriots put a temporary end to Tebow-mania as Brady showed the youngster how the position of quarterback is meant to be played. As a result there were a lot of unhappy people.

That’s because people love Tim Tebow.

He’s a polarizing figure who, over the last few months, has become one of the biggest sports stories of the year.

Like him or hate him I think there’s a lesson to be learned from watching him. I, personally, have questioned his skills all along and found myself nodding in agreement when watching NFL pregame shows about how this type of offense can’t last.

Lately, many of those same critics have changed their tune, saying that there’s something unique about the kid and that he just knows how to win.

Now whether or not he ever wins another game or even plays another down doesn’t matter. What matters is that he has set an example for people all over the world.

Personal feelings aside here is what I have taken from Tim Tebow:

Brash Essentials: Practice What You Teach

There is a trend among trainers and coaches to give orders, to ask of clients what they have never felt, nor understand.  Why should a client listen to a fat and out of shape trainer who can barely do a chin up himself or get through a metabolic circuit without vomiting.  I know trainers who love to 'kill' clients, make them suffer to the point of near collapse just because they can.  That doesn't make you a good trainer, that makes you an ass.  When it comes time for them to train do they push themselves that hard? Yeah right.   

We are suppose to be the example, if we can't do it, who in their right mind would listen to us?!

Brash Essentials: Finishers

I'm not a fan of traditional cardio.  The idea of spending 30 minutes on a treadmill bores me and it frustrates me to think that some people rather use a treadmill, eliptical or stationary bike instead of...let's say a real bike.  If all you intend to do at the gym is sit your behind on a bike and pay $50 per month you're better off splurging on a bike and taking it outdoors.  I understand that when you're new to exercise it is the least intimidating thing to do, but when we're talking about goals and getting the most bang for your buck [time] it's not the best choice.  And the real problem with these machines is the fact that they're positioned in front of television sets or you read magazines while sitting on them thus never truly exerting yourself.  Some people come to the gym with the sole purpose of walking on the treadmill, why?  You could have just gone for a walk in your neighborhood.  See? Frustrating.  

I will say that steady state cardio like jogging or running on a treadmill is good for helping you build a strong base of cardiovascular endurance and it will help you burn some fat [but will eat away at muscle too], but if you really want to torch fat, retain muscle and have some fun you'll use Finishers!  

A Finisher is an old school term for an exercise or group of exercises designed to end your regular workout or 'finish' you off so to speak.  In fact, laying face down or on my back looking like a crime scene is a regular occurrence at the end of a finisher.  Incorporating finishers is great for people [guys especially, but girls should use them also] who hate doing traditional cardio [like myself].  If you're doing traditional strength training workouts adding finishers will get your heart rate up, will help you burn fat all while leaving your muscle intact.  

Here are a few reasons why you should incorporate Finishers. *from T-Nation.com*

Out Of The Shadow

It recently occurred to me that the only image of myself on this site is taken from behind and I'm walking down the street in Rome.  Great pic, I love it, but not exactly 'fitness' related...lifestyle sure, but it doesn't scream fitness.

So, I had some pictures taken for the site, facebook, promotional material, etc.  I've never done a photoshoot before [if we could call it that], it was a bit awkward, I wasn't sure what to do, where to look, how to stand...the first few shots felt like I was taking grade school photos again, only without the long hair, bad acne and fake smile- actually scratch that last one!

Here are a few of my fav's edited with a little Brash-ness.

My Week of Crossfit

For one week in November I decided to abandon my usual training to try my hand at the global phenomenon known as crossfit.  For those of you who may not know what crossfit is you can read about it here.  Crossfit posts daily workouts they call WOD or workout of the day.  I picked 4 WOD from the the crossfit website and recorded my results.  

Here are my results... 

Brash Essentials: Tools of the Trade

Every profession has a set of tools that helps them do their job.  A fully stocked gym is the largest tool box a trainer or client will ever need, but for a small investment you could mimic what you get in your gym, at home.   

People are often surprised at my own personal home gym because I really don't have that much in it.  I have a set of dumbells from 5 to 25lbs, tubing in various resistance, a couple stability balls and medicine balls, the TRX [which is a bodyweight suspension trainer], different speed and agility equipment [ladders, hurdles, cones] and some kettlebells.  That's it.  I do have the luxury of of a fully stocked gym [where I run classes] whenever I need it but if I want to get a quick workout in without leaving my house that option is always there.  And you can to.


Top 5 Tools for Your Home Gym/ To Use At Your Gym


*If the gym you're paying to help get you in shape doesn't have ALL of the pieces of equipment in this list....then your gym sucks!

Awesome Excuses 2.0

Before we get to this months 'winning' excuse, I'd like to quickly introduce you to Nick Scott.  Nick is a professional bodybuilder competing in the wheelchair division.  In August of 1998 Nick was in a car accident that left him paralyzed from the waist down.  Unable to walk his weight ballooned to 300 pounds.  His football dreams where dashed but instead of feeling sorry for himself he started a grueling rehabilitation regimen that would see him walk without the use of crutches across the stage at his college graduation.  

His new journey led him to competitive bodybuilding.  Today, Nick Scott is the leading proponent in the development of professional wheelchair bodybuilding. Nick is one of the Highest Ranked Wheelchair Bodybuilders in the world and leads by example. 

"If you can't fly then run, if you can't run then walk, if you can't walk then crawl, whatever you do you have to keep moving forward" - Martin Luther King Jr.

And now for the best excuse to workout second edition...

Brash Essentials: Exercise Progressions

Insanity: doing the same thing over and over again but expecting different results -Albert Einstein

Once you have a handle on the basic movements i.e. push ups, squats, lunges, pullups and the plank it's time to take those moves to the next level.  My job as a Fitness Professional and coach is to push my clients to that next level.  When you start training, you come in with a set of goals that you wish to achieve, it is my focus to help you hit those goals while helping you set new goals, more challenging goals. [Read about setting goals here]

If your goal is to run a marathon, get that elusive six pack, bench press 300 lbs or keep up with those 20 year old's at the pick up basketball game you need to progress your training.  Never stay stagnant!  

Using the five basic movements I listed above I will show you just how you can use practical progressions to seriously amp up your workouts.

PUSH UP

The basic push up is done on the toes and I always encourage my clients even if they can only do 1 or 2 in that position to start on the toes before regressing to the bent knee position.

Balance $57 Million

Angry consumers who sued Power Balance, the company that makes those hologram-plastered athletic bracelets, will soon be winning a whopping $57 million settlement from the company, reports TMZ.

The famous bracelets shot to popularity a few years ago and were soon spotted on the wrists of various celebs and pro-athletes. Costing about $30, the silicone jewelry featured a thin polyester film hologram that purportedly "enhanced the body's natural energy" and promoted balance in a design that was supposed to mimic Eastern philosophies.

The claims seemed dubious from the get-go, even as California-based Power Balance began to swell in size and income. The trouble started for the company back in January, when disappointed consumers first filed a federal lawsuit claiming the bracelets packed no more power than a rubber band. Josh Rodarmel, 28, and his brother Troy, who founded the company, were forced to release a statement acknowledging that the bracelets' alleged magical power had no ground in science:

Good Feelin

Flo Rida- Good Feelin [Official]

EXERCISE WORKS

It really does.

Yesterday I dropped a bombshell on you when I proclaimed in two words, the exact same words in the graphic above, EXERCISE WORKS. [Brash Essentials: Training Principles]  I know it might seem far fetched, and you may think I'm stretching the truth a little bit [or a lot] but really [like my nephew says] it works.  

It might be easy for me to say because I've been doing it for a long time and I truly enjoy it but consider this: Study's show that an increase in physical activ....blah, blah, blah.  You've heard all this before.  You know exercise is great for you.  We can count the hundreds of reasons why we all should be exercising on a regular basis.  So I won't do it [today].  

I wanted to share with you actual results from a client of mine to prove to you that this wild proclamation indeed has some weight behind it. 

Quickly as a side note 'Exercise Works' is an actual quote I have adopted from my client.

Here we go.  

Brash Essentials: Training Principles

Excuse me while I blow your freakin' mind....exercise works and it doesn't have to be complicated. Mind blown!

Over the next few weeks I will break down my training principles for you step by step.  Starting with a breakdown of movements to exercise progressions, conditioning, favourite tools + exercises and of course how to put it all together.  

So, to start it all off let's talk about movements.  My training style is very simple folks, I perform movements that are pushing and pulling, hip and knee dominant,  plus anti- rotational and rotational core work.  

Now, to break it down further the pushing and pulling movements are broken down into two more categories: vertical pushes and pulls and horizontal pushes and pulls.  

Here are some examples:

Brash Life: Words to Believe

Help Wanted: Gym Assistant

Leading Candidate

I should change the title to HELP WANTED: HOT GYM ASSISTANT.

I came across an ad on Craigslist posted by a guy in Vancouver looking for a female gym assistant. What is a female gym assistant? Probably not what you're thinking.  The position calls for a 17-23 yr old female to work 10 hrs minimum per week [on call] to assist an 18 yr old male while he is working out.  How so?  Fill his water bottle, pass him his water bottle, wipe his brow before sweat gets in his eyes and possibly put his weights away if he's too tired to do it himself.  Qualifications? Of course.  Can keep mouth shut, no cell phones [too distracting!], Fit body [obviously!].  This guy means business he's a tough boss for sure, cause if you come to work in anything but the required Sports bra and booty shorts you will be terminated on the spot.  

Candidate #2

Training is hard work, it takes a lot of focus and motivation, especially when you're doing it on your own.  Hiring an assistant might not be a bad decision, although a 'hot' female assistant might not keep you focused for too long.  I've been doing most of my training on my own maybe I should be looking into hiring my own gym assistant....maybe GYM ASSISTANT [GTA] MUST BE HOT AND ABLE TO SPOT.  Anyone interested msg me by email or on Facebook

Continue reading to check out the original posting...

Try The Tug Toner

The shake weight was a game changer in the sexually suggestive fitness device world. Since it's arrival on the scene, we've been graced with it's presence alongside other devices such as the Free Flexor (don't forget to cup the ball).  You can check out their infomercials [here]

Latenight host Jimmy Kimmel really hit the nail on the head when he took these products to spoof school. I think the workout you get from laughing would actually trump any physical exertion you would get from the product itself. Ladies and gentlemen, the Tug Toner.

Awesome Excuses 1.0

The caption on that image says no excuses - ever! however, there are always excuses - always!  I've heard 'em all 'I'm tired', 'my back was sore', 'It's too hard', 'It's too early', 'It's too late', 'It's too far', 'I had to do ________', 'I went ________'.  No one ever cancels other plans to get a workout in....why is that?  

Anyway....

I make mental notes of everything [it's one of my many skills- be careful what you say to me!!] The list I've compiled is practically now a book full of excuses, thanks also to trainer friends/ acquaintances of mine.  Monthly I will post my absolute favourites- I won't post names...or should I? Maybe you've used them before, [shame] at the very least maybe they'll inspire you....how? That's up to you.  

Oh, and there are no prizes for having your excuses used - there are no winners, only.....non winners! 

As ridiculous as some of these may sound, I assure you they are 1000% legit.  

Novemeber to Remember

Starting in November we're adding 3 new Women's ONLY classes to the schedule.  Monday and Wednesday night at 7pm and Saturday at 11am.

Tuesday and Thursday night at 8pm are co-ed classes and Saturday at 12pm we offer a Men's only strength class [get huge!].  

For a full price breakdown with comparison's to some of the other bootcamps in the city [click here] 

Class Descriptions you can find [here]

All classes take place indoors at 374 Dupont St.  No need to bring any equipment we are fully stocked.

• Medicine & Stability Balls
• Skipping ropes
• Hurdles
• Agility Webs & Harnesses
• Free weights & Therabands
• Heavy bags
• Footballs & Soccer Balls
• Glider discs
• Power Sleds & Sprint Parachutes
• Tug of war ropes
• Tools designed exclusively for the program.
• Tractor Tires & Sledgehammers
• 1600 sq.ft of Turf
• Olympic bars and bumper plates
• and more.... 

Like BRASH Fitness on Facebook

Follow BRASH Fitness on Twitter

Week of CrossFit

So, maybe I jumped the gun a bit.  I posted a blog earlier in the week about CrossFit with some excerpts from an article in Men's Health magazine.  In my blog I stated that I do not CrossFit nor will I ever be a CrossFitter.  I've tried just about every form of exercise, I've done my research and tried various video workouts like P90X, Insanity, etc.  So why would I not give the world's leading training system a go?  

Here's the plan:  Next week I will abandon my usual training routine, throw caution to the wind and do only CrossFit WOD's [workout of the day].  After my usual warm up and some practice lifts I will jump head first into 4 WOD's that I plucked off the CrossFit website.

Day 1

21-15 and 9 rep rounds of:
Left-arm Kettlebell snatch, 1.5 pood [16kg]
Right-arm Kettlebell snatch, 1.5 pood [16kg]
Pull-ups

Record and post your time.

Do You CrossFit?

If you haven't heard of CrossFit it is the world's hottest training system.  CROSSFIT mixes Olympic weightlifting, powerlifting, calisthenics, gymnastics, sprints, plyometrics, and exercises like rope climbing, tire flipping and sled pushing.  The workouts are short, intense, and constantly changing. 

CrossFit Affiliates are popping up at the rate of Starbucks now.  Do a Google search for CrossFit in your city and I'll guarantee at least 3 pop up- more if you live in a major city.  

The set up is simple- each 'box' as they call their gyms, is mostly open space, with a rubber floor, high ceiling, and equipment—barbells and plates, kettlebells, medicine balls, jump ropes, rowing machines and gymnastic rings.  They do not look anything like a traditional gym. No mirrors, no machines to isolate muscles, no stationary bikes, no display cases full of expensive powders and bars.  

The highlight of each class is the workout of the day, or WOD. (A lot of these have been given women's names—anybody up for a Cindy? How about a Fran?) 

I do not CrossFit.   Never have, never will.  I don't own a Box nor do I aspire to.  My training business will never become an affiliate.  With all that being said, I do not hate CrossFit.  They preach functional fitness as do I.  They believe workouts should be short and intense so do I.  They have found away to get women not only lifting weights but heavy weight.  

They have created a following unmatched by any other training system.  I respect what they have built.  With any global phenomenon there will be detractors and skeptics- CrossFit has their fair share.  

My belief is that EXERCISE WORKS.  CrossFit, bootcamps, bodybuilding, spinning, yoga, P90X, sports, it all works.     

In this month's Men's Health magazine they have a great story on CrossFit called 'INSIDE THE CULT OF CROSSFIT'    It's a long one so I will highlight some of the points I think are important but if you have ever thought of trying CrossFit you should read the whole thing. 

I Work Out...Funny and I Know It

I posted this LMFAO video last month but I just found a hilarious new version that I need to share with you. 

Watch the original version after the jump....

What's YOUR Excuse? The On Going Series

Because this is the 4th blog about this subject [What's Your Excuse pt1 & What's Your Excuse part Deux & Make Time] I think it's safe to call it a series.  

I've heard many excuses both personally and from colleagues so I intend to share some of the best excuses EVER as part of the What's Your Excuse Series.

$IV.00 Group Training Ends Soon

BRASH Fitness & Conditioning's $4 group class bonanza is ending October 31st. Get your first week FREE and then enjoy each class thereafter for only $4 per class for 2 months.  

Don't wait until the new year, get in on the action now!  

New pricing comes into effect November 1st.  Check out our amazing class promotions [HERE].

Drop me an email to sign up for your first class: andrew@brashfitness.com 

Like BRASH Fitness on Facebook

Follow BRASH Fitness on Twitter

BRASH Kids

BRASH Fitness & Conditioning is proud to announce the official launch of BRASH Kids.  Visit the BRASH Kids website [HERE].  We will be updating the site regularly with news and information we believe is important for kids and parents.  Information about our BRASH Kids programming will be available in the next few days.

-AC

100-year-old Sets Record with Marathon Finish

What's your excuse part deux!

Fauja Singh, 100, finished Toronto's waterfront marathon Sunday evening, securing his place in Guinness World Records as the oldest person — and the first centenarian — to ever accomplish a run of that distance.

Singh, a British citizen, was the last person to complete the race, crossing the finish line just before 6 p.m. ET with a time of 8 hours, 11 minutes and 5.9 seconds.

Although event workers were dismantling the barricades and taking down sponsor banners as he made his way up the final few hundred metres of the race, a throng of media, family, friends and supporters were there when Singh made marathon history.

Singh, who only speaks Punjabi, said through his coach and translator Harmander Singh that he had set a target time of nine hours.

If You Can't Make Time At Least Make Some Time.

For a lot of people avoiding the gym, cancelling training sessions is a part of their routine.  In order to truly make a change and get the results you're after, your training/ health & fitness must become a priority.  Everyone has a daily system, activities, chores and routines that we do each and every day.  We wake up, shower, eat [we all eat breakfast, right?], brush our teeth, go to work, sit at our desks, play angry birds while we work, skip lunch, gossip, get back in our cars, drive...sit in traffic....drive....get home, make dinner, sit on the couch, watch tv, go to bed [throw in some washroom breaks].  

Yep, absolutely no time for a workout.....[keep reading]

David is Brash

David has never looked better...BRASH Fitness & Conditioning group classes!

Or if you prefer the 1-on-1 attention book a FREE personal training session today.

Like BRASH Fitness on Facebook

Follow BRASH Fitness on Twitter

Marvin Gaye & Gatorade

Marvin Gaye and Chardonnay- Big Sean ft Kanye West & Roscoe Dash

Like BRASH Fitness on Facebook

Follow BRASH Fitness on Twitter

Here's To Innovation

“Here’s to the crazy ones, the misfits, the rebels, the troublemakers, the round pegs in the square holes… the ones who see things differently — they’re not fond of rules… You can quote them, disagree with them, glorify or vilify them, but the only thing you can’t do is ignore them because they change things… they push the human race forward, and while some may see them as the crazy ones, we see genius, because the ones who are crazy enough to think that they can change the world, are the ones who do.”

Like BRASH Fitness on Facebook

Follow BRASH Fitness on Twitter