Fan Bike’s

Fan Bikes are a great tool for conditioning and fat loss. They are low impact on the joints so they can be used as a good option in some cases if you are nursing an injury. Also because they are low impact, they can be used frequently as well.


We use them often for fat loss protocols as it is easy to do some high intensity work on them. Almost anybody of any skill can use them. Simply ride as hard as you can and make the fan go as fast as possible. We perform this method in the style of intervals. Intervals are great for fat loss because your body is forced to spend the day recovering which burns energy resulting in a good amount of calories being burned post training session. Also resulting in speeding up the metabolism. Just try not to run yourself into the ground with too many high intensity sessions a week. One to three sessions a week should do the trick depending on the person.

Some of our favorite intervals for fat loss are 20 seconds ride hard 10 second break for 8 rounds. Another favorite is 30 seconds fast 30 seconds slow for anywhere from 4 to 20 minutes. This one gives off great changes in intensity with somewhat of an aerobic feel too.

For our athletes we will use shorter explosive spurts or time frames to help build the short more explosive energy system up a bit. So if you are an athlete, try some bike sprints at 10 seconds hard 10 seconds off for 8 to 10 rounds. Another option is 20 seconds as hard as possible with 40 seconds slow for anywhere from 4 to 15 minutes depending on the athlete.

Fan bikes are an awesome buddy work out tool as well. One day a bunch of my clients set 1 bike to run down from 10 minutes in a group of 4 people and tried to rack up as many calories as they possibly could in that time frame. No rules, just simply ride until you are tired then let someone else hop on. Be careful this will crush you if you are a rookie.


As far as form goes just here are some tips:Sit up straight, neck still, eyes forward, breath in through your noes & out through your mouth. Keep a puffy proud chest, keep your elbows close to the sides of your body, grip tight, stay relaxed and pump those legs as hard you can. Keep the effort high on the bikes ladies and gents. Push your heart rate on them.

(Picture on the left is incorrect form and a huge waste of energy, picture on the right is correct form with better energy conservation)


Good luck everybody! Let me know if you have any questions.





There are many reasons to exercise. Exercise is so beneficial to your life on every level in so many ways. Some people train just because they love the feel of the endorphin rush before, during and after training. Some people enjoy the way it makes their body feel physically and how it makes their body look in the mirror. Exercise and training is vital to mental and physical long term health. It literally makes your life better in every aspect. You become less depressed, you get stronger, less reactive, more confident, happier, and you get increased energy levels amongst many other incredible benefits.



Alike from most things we do that we get pleasure from, just a little bit is never enough. In my opinion a beer isn’t bad once in a while. A slice of pizza isn’t bad once in a while. In fact I think it’s more healthy to have small pleasures every here and there then to cut yourself off for the rest of your life. You live once. The issue is, who has just one slice? Who only has one beer? Also, the “once in a while” thing becomes a little more frequent if we allow for it. Obviously if we don’t stay discipline with this and begin to partake in dabbling in pleasurable things too often and consuming too much of them, this can become harmful for our bodies and minds.

The same goes for training. Too much of anything is no good. However, if you are a movement, exercise, and weight lifting addict like myself, the chances of you wanting to do it a lot are probably high. So first thing first, I don’t necessarily recommend training multiple times a day but I also don’t frown on it on either.

A big rule I have to multiple times per day training is to key is to never go hard 2x in 1 day and most importantly never go hard more than 2 days in a row. You will burn out. Spread out the stimulus. Recovery is king. The key is in the how/what you do. If you try to train multiple times a day as hard as you can, every single day, because you’re are a “beast” you will 100% over train, most likely over eat, get sick, harm your joints, tax your nervous system and never give your body a chance to recover. Not to mention the increases in cortisol levels, a fat storing hormone that gets released when the body endures too much stress.

Instead of making this blog about why you should train only 1x a day with one day being hard the next day being a recovery, I have come to the realization that if you want to train multiple times a day you’re going to train multiple times a day. So I figured I’d guide you rather than trying to put a stop to it. I actually technically train 3x a day myself sometimes, but please keep in mind a few important variables when reading this blog. I’m busy as hell and train for energy level increases and as quick as I can. Sometimes that means not training exactly how I would prefer to match my goals. Also that the term “training” is RELATIVE. So please read this with an open mind. Training can be a form of cardio, weight training, body weight/ a series of callisthenic exercises, stretching, core exercises for a few examples. The most important thing is that you don’t tax your nervous system. So if you trained hard and did vigorous high intensity interval training or weight lifting in the morning, the next work out should be low intensity, walking, jogging, bike riding, core work or stretching. Also keep in mind, that each person is different physiologically, and simply daily schedule wise so feel free to choose when putting your plan together.

I wake up 4 or 5 am to be at work by 7am, I decide how my body feels after a large glass of water and 5 minutes of walking around. If I feel good I hit the weights. However, I factor in how long ago I worked out (hard) so if it was a hard session at 8pm which was only 8 to 12 hours ago I know not to go hard because there is no way my nervous system is ready. So then I would do a low intensity cardio work out instead, like a run or a walk. For 15 to 30 minutes to wake up, burn some calories and get the juices flowing.

Midafternoon I am about ready to lift if I didn’t lift in the morning or if I did lift in the morning I would then stretch, foam roll or do core work for about 10 minutes.

Then the final work out depends on what I did in the morning as I explained above. If I did high intensity interval training or weight lifting for example I might walk here or do some body weight exercises. If the morning was low intensity cardio, I might do high intensity stuff at night.

Some days are easy days all together. A walk in the morning. Stretching in afternoon. Core work or simple body weight exercises like crawling, pushups or at night for a few examples. I do these days to prevent my body from getting ran down and because if I take full days off I feel anxious and my body and joints feel stiff. However, I know plenty of people that really benefit from their rest days consisting of doing absolutely nothing. Again, I chose low demand on the nervous system via the walking and stretching plus a good diet to aid in recovery for the following day of work to come.

In my opinion and in my experience the key is to never go hard 2x in 1 day and most importantly never go hard more than 2 days in a row.

All 3 work outs never take more than 5 to 30 minutes total. Most of the time favor the 10 to 15 minute realm.

For specific multiple day training programs, or further ideas let me know. I will learn your schedule and then devise a plan that fits your schedule best!

Hope this helps guys and remember this just an option and my opinion from my practice, there are plenty of healthy arguments to be made on this topic either way. Thanks for reading!


6 Tips For The Desk Worker


We are the creations of the postures we allow for or that we are forced to be in for the majority of our existence. If you work out 1 hour a day (which is way more than what the average person works out) you still have 23 hours of the day to continue to adding to your health.

A normal day consists of mostly seated postures. These postures consist of forward head poking, rounded shoulders, shortened hip flexors, and lack of mobility and strength at the glutes and ankles.

Some things you can do to undo these devastating postures and prevent gravity from winning its battle of pulling us down can be found and put to use in this blog.


For starters, Try to walk for 20 to 30 minutes a day. If you are busy and on the go, perfect! Use what I call active transportation via walking to your destination to your advantage. Make phone calls on your walks etc.


Sit on the floor Indian Style for spurts of time, with your head and back supported on a wall for sometime, or my favorite laying belly down on the ground, while typing on my lap top and feet spread out for a few minutes. Think downward dog in yoga.  (This position basically stretches the front side of our body, which is what grows doormat and tight over time, due to the desk.)

This is my friend and longtime client Mary below. She plays therapeutic music for patients in hospitals and makes paintings for hours on end. So we are constantly working on these positions with her.




Taking 10 to 15 minutes to set out to stretch can be highly boring to most people and frankly will lead to lack for consistency in most cases. If you break it down to a stretch for 2 minutes, every hour will more than likely help you to be able to accomplish 5 or 6 bang for buck stretches in the most problematic areas you have. Two of our go to stretches for the hip complex is shown below.

(The Pigeon and the Half Kneeling Hip Flexor Stretch)






Buy a mini band and activate those hips! The glutes are the engine of the body! If they don’t know to work you can expect dysfunction throughout your body! Place the band below your knees and use the outside part of your hips to open and close your legs. This will activate your hips just fine!

Another activation drill to wake up and strengthen the hip flexors, hamstring, and glutes is to simply sit in a deep squat stance for about 5 minutes.



The premise of your strength training should be back side of your body oriented. Exercises, that work the upper back, rotator cuff, posterior delts,  glutes, hamstrings,  will be best! A few exercises that are good for doing this are dead lifts, squats, hip thrusters (as shown in the picture, rowing exercises like the TRX and Cable System Face Pulls also shown in the pictures.



Planks teach spinal awareness and how to keep your body in one piece or a straight line while using your core, shoulders, glutes, neck stabilizers as a unit. Exactly the muscles you need to use to maintain an upright postural position at the desk. If you are a beginner spread your feet out and place your elbows directly in line with your shoulders to perform the plank. If you are more advanced, move your elbows closer to together, move your feet as far away from your hands as possible as Mary shows in the picture below. This lengthens your body making the exercise way harder to perform.



Wake up 10 minutes earlier and do a what I call a total body blood flow circulation circuit. This could be as simple as 10 push ups, 10 step ups on a chair each leg, 10 jump rope skips, for 10 minutes. Your heart rate will get up, blood will flow and you will more than likely give sitting down for 8 hours a better battle than if you didn’t do it. You also could do this at a local park during your lunch break in the fresh air while getting sunlight if your job allows.



If you do have that luxury, take an exercise band with ya to work or to use when you first wake up! Give this circuit a shot. 30 seconds of work. 30 seconds of rest. Do one exercise followed the next over the course of 2 to 6 rounds time depending.

Squat with Row / Half Kneeling Face Pull / Lunge with Press / Swimmers / Anti Rotation (15 seconds of the 30 on one side the other 15 on the other)


For more info check out my youtube channel or podcast by clicking this link:

Or feel free to message me directly @ with any questions you have.

Thank you!

10 Minutes A Day

This was a great rule ingrained in me about an year ago. I told myself, no matter how busy I get make 10 minutes a day to work out! Obviously sometimes we have more time than 10 minutes but when life is feeling like a million miles an hour working out can be put on the back burner.


However, this is the worst possible thing we can do as your world, life and existence is better with exercise. A specific exercise program, designed accordingly to your goals, done at certain times, for certain days using specific tooling is optimal for results. However, if on someday’s you are not able to make your work outs, or if you are on vacation or if it is a very busy time for you in your life, adapt this 10 minutes a day approach. It is for sure better than nothing, will get the endorphins rushing, decrease anxiety and depression. You will burn calories, get some movement in, keep your bones, muscles and heart strong and healthy.

We all have 10 minutes; don’t let yourself think you don’t. These work outs can be done in doors, outdoors, at your house, on your sofa or you can do them as soon as you lift your head off the pillow right next to your bed in the morning, to get the blood flowing and prevent any chance for missing a work out like I do.


(set a clock for 10 minutes do each exercise for as fast as possible)

10 Anaconda Push Ups / 10 Elevated Front Foot Reverse Lunges Each Side/Shuffle (20 yards) to & from



sofa circuit.png

30 seconds an exercise 4 different exercises 4 rounds in 10 minutes

Step ups / Hip Thrusts / Mountain Climbers / Dips


(Below are several circuits where you only need to use one piece of equipment. Not only are these great if you are limited in equipment, these work outs tend to be some of my favorite………..)

dumbell circuit.png

The Dumbell Complex

5 reps of each exercise overhead press, reverse lunge (each leg) bent over row / squat as many rounds as possible in 10 minutes


The band 20 seconds work 10 second rest circuit for 10 minutes

Squat and Row/Half Kneeling Face Pulls/Alternating Lunge and Press/Anti Rotation/Swimmers

The Furniture Mover or Plastic Bag Circuit

Perform each exercise for 30 seconds

Reverse Lunge/Prone Jack Knifes/Leg Curls/1 arm reach with push up (no push up if beginner)


You will be surprised about how much you can accomplish in ten minutes time and how effective as well as beneficial ten minutes can be. This is not only a great method for jump starting your day, creating a caloric deficit, staying on track, regardless your goal it is also a great place for any beginner to start! Hope this helps!




Five Steps To Fat Loss

Sometimes we make fat loss out to be more complex than it needs to be. A ton of people think more is better when it comes to fat loss. However, physiology it is better to keep your approach short in duration and high in intensity. Also most of the time the real world comes into play and time is the limiting factor when it comes to fat loss. So keep these simple tips and this simple approach in mind gor optomizing fat loss.


1) Activity Level Higher  – walk when on the phone, walk at lunch, active transportation, 5,000 to 10,000 steps a day.

2) Create a Caloric Deficit – Some people say “eat less” but if you starve you wcould deplete your thyroid function, so your metabolism down. So lets start small at first, here is a small step that works wonders. Eat 250 calories less than what you do now and burn 250 a day. This is a 500 calorie a day  start. Over the course of 7 days thats 3,500 calories which would result in 1 pound of weight loss a week. 4 pounds of weight loss a month. 12 pounds in 3 months. If you are considered obese, maybe you cut 500 calories and burn 500 now your talking 7000 a week, 2 pound weight loss a week, 8 a month and 24 pounds down in 3 months!

3) 10 Minutes Hard A Day Rule – Everybpdy has 10 minutes. If you are not in the gym use your body weight or one piece of equipment.

Do times sets 30 seconds work 30 rest for 10 minutes. Or use body weight and select an upper body, lower body, & cardio exercise and do 10 reps, 9 reps, 8 reps all way to 1 rep, as fast as possible, using clean form. Some exercuses you could use for this could be Body Weight Squats, Free Push Ups, Burpees.

4) Get a Trainer and Do The Following Approach When In The Gym:

The goal is to lose fat not weight. Don’t get me wrong if you are over weight, you need to get your to a healthy weight. However, you can starve and the scale number could drop, but if you don’t look leaner, more dense and leaner in your jeans then who cares about how much you lost.

The key is to do it right by speeding your metabolism, to make your body a fat burner. By lifting moderate weights for 8 to 12 reps, using short rest periods, that have a lower body to upper exercise type flow. An example of this coukd be 10 dead lifts rest 30 seconds, 10 Dumbell  Rows rest 30 seconds and repeat for 4 rounds. Now you are getting a large caloric disturbance throughout your body by working larger muscle groups and by alternating from upper to lower exercises. This is just a basic set up for fat loss training, for more ideas on exercises to utilize or program design feel free to contact me.

Also when done lifting weights in that particular fashion, make sure to perform hard bouts of high intensity cardio enriched intervals to conclude your work out. The harder forms of exercise helps to burn a large amount of calories during training and especially after, do to how hard your body has to work to recover.

5) Nutrition (This is actually the most important thing)

Drink a gallon of water a day
Eat less doughy foods
Eat foods from the earth
Eat less dairy and sugar
Eat your body weight in protein a day
Eat to 80% full
Stay hungry longer
Dont eat before bed


Grip is a very over looked variable if you ask me. Grip is essential throughout our everyday demands and can play a roll in injuries at the upper body believe it or not as well as it could be a factor in some reasons why you are not progressing faster in certain lifts.


Check this out:

If the elbow flexors, like the biceps are too strong for the forearm flexors, uneven tension accumulates in the soft tissue and results in elbow pain”.

The health of your shoulder and rotator cuff has been correlated to the strength of your grip. It has been discovered that a weak grip can hinder shoulder abduction and external rotaion and as a result can lead to asking too much from the rotator cuff weakness leading to over use injuries.

A powerful grip can be an indicator of how overall strong you are. Shake someones hand, you can tell if they are strong or not. Your day to day grip can also be used as an indicator of your bodies readiness and whether or not you are in a state of fatigue, believe it or not. If on monday you are able to hold a bar really tight and then tuesday you are not, this could actually be signs of neural fatigue, lack of sleep, over training, nutrition assesment amongst a few other factors.

Here are a few ways to improve your grip strength:

1) Take part in more natural human gripping tasks or sports such as gardening, using tools, climbing, trees or ropes, jiu jitsu. Carrying things or anything working with your hands, as there are a ton of muscles in the hands that need to be worked.

2) Perform Pull Ups using all type of hand positions for grip. Under hand, neutral, one hand under one hand over the bar, & especially using a fat grip. The larger surface area creates something your day to day grip may not be used to. For this you can wrap a towel or 2 around the bar.

3) Carry and pick heavy stuff up. Dead lifts are a great option. Try a any style of realitivly heavy Dead Lifts for a set of 10 then hold the final rep at the top. This will give a large amount of tension to the forearms. Also try carrying some dumbells, one at a time, with one hand or one each hand for long distances.

Give this a shot! Hope it helps!


As most of us are aware, weight training is crucial to bone, tissue, skeletal health. It helps us to get stronger and look better. The key is to stay frequent and consistent to your training and provide the body with enough stimuli to where it can respond and then adapt.


There are so many ways to resistance train, many rep schemes, a large variety of exercises. What you do and what another person may need to do as far as approach may be two different things. Every individual and every goal is different.

However provided below I listed 10 rules to follow when resistance training regardless your goals or approach.

Hope this Helps!


1)            Lift light before you lift heavy

2)            Practice the exercise before you perform it

3)            Full ranges of motion / no momentum

4)            Quality over quantity

5)            Stable exercises before unstable exercises

6)            Master your body weight first

7)            Isolation exercises are secondary to multi muscle group exercises

8)            If you feel pain stop

9)            The best way to regress an exercise is to drop the amount of weight

10)          Stand as much as possiblebarbell

Dereks Personalized Nutrition

Most of the time I eat 2x a day. I eat roughly  about 3000 calories daily. I don’t track my macronutrients (carbs,fats,proteins) but I try to eat high protein, some good fats and little carbs (mostly green carbs) each meal. I only eat to 80% full give or take. I keep my portion sizes acceptable. On resistance training days I try to eat a piece of fruit, drink water and coffee before, and then have some proteins and carbs post work out.



So I Wake up 4/5/6am get tons of water and a cup of coffee in me. No breakfast.

Noon & 830pm are generally my eating times. I just feel more cognitive, higher energy, less lethargic. So I actually practice alot of time between meals, but I dont stress or get to anal about it at all. My meals are usually some chicken, broccoli, fish or lean meat with a shake full of spinach, avocado, sometimes sweet potatoes, brown rice, oat meal, after work outs mostly when insulin levels are most susceptible.

1x a week I eat a really high calorie meal with a ton of carbs (cheesesteak & french fries)

I try to resistance train tues and thurs morns or after a nap on friday and saturday afternoons. However I’m not a robot and also hate structure as it shuts down my creativity. So sometimes this changes which may alter my eating habits a bit.

(Everybody is different. What works for me may not work for you. Nutrition is 100% relative and is a case by case, variable by variable type thing.)

Let me know what questions you got!

Nutrition Individulization

No singular diet is best. What works for one person may not work for the next.


I eat heavy at night and drink coffee and eat less in the beginning of my day. I feel more cognitive and energized this way. I always try to eat protein first, good fats second, carbs last. I eat like a carnivore on high intensity weight training days with carb intake in the both the morning and post work out. I eat more like a vegetarian with very small if any carbs on lower intensity cardio/movement days. I cheat 1 x a week for a meal. Not a whole day. I dont go nuts. Always pushing water. This is what works for me. What works for you may be different.

Spend some time being consistent. Testing. Giving things a shot. Most importantly collecting personalized data on how your NUTRIENTS are effecting your behavior and outcomes.

When you eat before bed how do you sleep and feel the next day? What about if you don’t eat before bed? When you eat small feedings every 2 to 5 hours how does your body respond? What about when you eat larger more caloric meals and space them out when further. How is your training performance/activity levels effected from what you are eating? Is the style & foods you chose helping you to refuel/recover properly? Is your body susceptible to small doses of complex carbs? Do they fit you best in the morning?

My Keto Diet Experience


About 6 months ago I started eating the Ketosis Diet. I tend to try as many work out plans and diets as possible so I not only can indulge in the research from others but mine as well. This makes it easier to give a stance or input on things to my clients.


Please keep in mind that no one diet works for each individual. Every person is different. What may work for one person may not work and/or be suitable for the next. Also if you ask 6 different people about a diet you may get 6 different answers. This is how I did it and my experience that I am sharing with you. There is no right or wrong per say….

Being a trainer get a really misconceived rap. We are humans at the end of the day. Sometimes us busy trainers/biz owners can have little time for food prep and working out believe it or not. For me personal I am a food addict. I rely on food when sad, angry, stressed etc. So I wanted to try something that would help my cognitive skills, energy levels, and nutrient dense options being that I am prone to eat often.


I didn’t have much body fat to lose or weight to lose but I lost 8lbs of and dropped 2% body fat in a good way. I had no crashes throughout the day and felt much better each morning when I woke up do to what I consider to improved sleep habits. Also my joints never felt puffy and throbbed from what I think was a huge decrease in sodium and sugar!


A keto diet is well known for being a low carb diet, where the body produces ketones in the liver to be used as energy. It’s referred to as many different names – ketogenic diet, low carb diet, low carb high fat (LCHF), etc. When you eat something high in carbs, your body will produce glucose and insulin. Glucose is the easiest molecule for your body to convert and use as energy, so it will be chosen over any other energy source. Since the glucose is being used as a primary energy, your fats are not needed, and are therefore stored. So if dropping body fat is the goal this could be a negative thing.

Our bodies are extremely adaptive to what you put into it – when you overload it with fats and take away carbohydrates, it will begin to burn ketones as the main energy source.


Normally, anywhere between 20-5

0g of net carbs is recommended for every day dieting – but the lower you keep your glucose levels, the better the overall results will be. The net carbs are your total dietary carbohydrates, minus the total fiber. Let’s say for example you want to eat some broccoli (1 cup)

There are a total of 6g carbohydrates in 1 cup.

There’s also 2g of fiber in 1 cup.

So, we take the 6g (total carbs) and subtract the 2g (dietary fiber).

This will give us our net carbs of 4g

Your nutrient intake should be something around 70% fats, 25% protein, and 5% carbohydrate.

You want to keep your carbohydrates limited, coming mostly from vegetables, nuts, and dairy. Don’t eat any refined carbohydrates such as wheat (breads, pastas, cereals), starch (potatoes, beans, legumes) or fruit. Dark green and leafy is always the best choice. Most of your meals should be a protein with vegetables, and an extra side of fat. Chicken breast basted in olive oil, with broccoli and cheese. Steak topped with a knob of butter, and a side of spinach sautéed in olive oil. If you’re finding yourself hungry throughout the day, you can snack on nuts, seeds, cheeses, or peanut butter to curb your appetite.



Since you won’t be getting your sugar fix you will want to keep eating to get that full sensation that sugar often provides. Be careful you don’t over indulge in calories even though the food choices are very healthy for you.


Cholesterol. A keto diet has shown to improve triglyceride levels and cholesterol levels most associated with arterial buildup.

Weight Loss. As your body is burning fat as the main source of energy, you will essentially be using your fat stores as an energy source while in a fasting state.

Blood Sugar. Many studies show the decrease of LDL cholesterol over time and have shown to eliminate ailments such as type 2 diabetes.

Energy. By giving your body a better and more reliable energy source, you will feel more energized during the day. Fats are shown to be the most effective molecule to burn as fuel.

Hunger. Fat is naturally more satisfying and ends up leaving us in a satiated (“full”) state for longer.


You may see some limitations on your performance when you first begin a keto diet, but as your body fully adapts to using fat as the primary source of energy – all of your strength and endurance will return to normal.

Many people ask if carbs are needed to build muscle. Your glycogen stores can still be refilled while on a ketogenic diet. A keto diet is a great way to build muscle, but protein intake is key.

In the first 10 days or so before your body goes into keto you may experience Headaches,

Mental fogginess, Flu-like symptoms (known as the “keto-flu”), Dizziness, Aggravation. Sounds horrible? It’s not that bad and when I say the grass is greener on the other side with this diet it sure is. For me at least. I felt phenomenal.


I don’t do the keto diet TECHNICALLY anymore. However it for sure opened my eyes to amount of sugar intake that can go under the radar. An apple, kiwi, banana protein shake can be a huge sugar bomb. A protein bar with high net carbs for lunch. Whole wheat pasta for dinner and boom you just ate enough sugar for 3 days technically. So now I now favor lots of protein 1st. Next fats and greens then try to keep my carbs to ¾ x a week coming during breakfast or post exercise only. Hope this helps guys! Give it a shot if you want. Just wanted to give you guys some options. Any questions let me know!