5 Fun Facts about Fitness

If you’ve been staying off social media recently (it’s always good to take a break and reset, am I right?) you may have missed these five fun facts about fitness!  

We’ve been mindful about teaching healthy habits in our community and encouraging our members to set boundaries around their screen time, especially with all the extra time at home.  

Did you know there is such a thing as residual attention?

According to Cal Newport, who wrote Digital Minimalism, it’s the energy your mind devotes to social media, the tv, and distractions that lasts long after you set your phone down or walk away from the news to return to your task.  My mind was blown when I learned about that the other day as well as these five fun facts about fitness we looked into this month while!

  1. Exercise is one of the best relievers of stress, anxiety and depression, because it releases endorphins and gives your mind something else to focus on.  This backs up the point about residual attention we made earlier.  When you need a break from your task at hand because you are stuck or overwhelmed, try 10 minutes of exercise instead!  
  2. The average person walks about 70,000 miles in their lifetime. That’s enough to circle the earth almost three times!  Do you have a Fitbit?  One of our members recently remarked that in the last couple months, she had walked the length of Italy!  A whole 730 plus miles!  Way to go Jen!
  3. If all the muscles in your body could pull in the same direction, you could lift 25 tons.  Of course, many of our muscles are meant for pulling and stabilizing the joints, so this is a fun fact that can hardly be applied to our every day lives.  But did you know that your pulling muscles (back) need to be trained twice as much as your pushing muscles (chest) to prevent imbalances and injuries?
  4. High intensity interval training (HIIT) is one of the most efficient ways to burn calories.  More bang for your buck right here!  In 30 minutes of HIIT, you can continue to burn calories for up to 48 hours after a good hard workout!
  5. Exercising boosts brain activity and helps build new brain cells.  Just one more reason to think about how much time we devote to screens that distract us and to find ways to replace those brain cells we just lost!

If you would like to hear more about the impact fitness has in our lives and learn how to lose 20 pounds by 2021!

Join me for a free fitness class where you can ask me anything about fitness, nutrition, and personal growth!

Just click here to save your seat for one of the live zoom classes I am hosting!

7 Reasons to Start a Strength Program Now!

And the 7 excuses we hear you use to talk yourself out of beginning today!

Our members have come to us with very specific goals over the years and we have seen some common themes pop up! Those goals are listed below along with the reasons we’ve heard that hold you back from starting today.

1. You want to lose weight and most of our clients have a weight loss goal that ranges between 15-20 pounds but sometimes as high as 50-75! These goals are totally doable! We often times recommend that we begin with realistic goals such as losing 1-2 pounds per week. That comes out to be about a change of 350 calories per day. Feels more manageable, right? When we set more realistic goals, our mindset changes automatically from “I can’t” to “I will!” The reason we have heard from our community is that they don’t have the time, so why even start?!

2. You want to feel better with more energy, more confidence, and less stress! These are the reasons I began my strength program after graduating from college in ’11. I was so exhausted from work, family, social life, and school that I had gained 15# of unhealthy body fat. I didn’t feel as if I was leading my community by example and so I set out to make some serious changes in my life. I began meal prepping, exercising regularly, and even started a new hobby in boxing which eventually led me to jiu-jitsu! The top reason I hear from our members is that they don’t have a game plan or program that works!

3. You want to look better because life has caught up with us. Whether that be work is overwhelming and draining or family has consumed all of your free time. The reason we allow this to happen to ourselves is that you prioritize others’ needs above your own. And many times, there are moments when our relationships are a top priority but when we are drained physically and we aren’t happy in our own skin, that’s the time to put yourself first! Make yourself a top priority!

4. You want to perform better at work, at home, during your favorite activities, or sports! When I began losing the unwanted weight, I gained so much more from the journey that I had envisioned when I set out with just that goal. As the body fat came off, my energy skyrocketed and I had plenty leftover each day to begin a new hobby in boxing and eventually it led to my lifelong passion for jiu-jitsu. Putting performance at the top of my list of goals, allowed me to shift my mindset to learning a new skill as opposed to losing weight. You may hold yourself back from setting performance goals because you may think you could not possibly improve your performance at your age, this time in your life, or with everything else you have on your plate. My performance improved in every area of my life when I put performance as a priority!

5. You want to build lean muscle mass for toning or a performance goal. Lean muscle mass does so much for us for so many reasons. It helps us look, feel, and perform better but it also burns more calories per day which helps us reach our weight loss goals! The reason you may not start a strength program is because you can’t envision how easy and beneficial building lean muscle mass is at any age!

6. You want to be an example for your family, community, or coworkers which can impact so many lives around you, so I get why this is a big motivator. I have also begun a new strength program or modality because I wanted to be a better leader at Fit Life! Kettlebells, olympic lifting, and non-linear periodization are all programs I’ve educated myself on since beginning Fit Life in 2011. The reason you may hold yourself back here is because of limiting beliefs such as “I could never be an example” or “I don’t have enough expertise to lead”. Trust me, I’ve been there before and I want to remind you that someone is always watching you. Your kids (coworkers, family, friends) look up to you and if they see you taking one small step each day, that’s where your example for them begins!

7. You want to live a better life because you have been stuck in a plateau for a little while now. A strength training program can and will JUMPSTART a new period in your life so that you can achieve all that you have ever wished to! This is why I believe exercise is a great place to begin a personal growth journey. It just so happens to be one of the five pillars of optimal health we teach in our holistic approach to coaching our members. You may not have even realized this was a reason you’ve been held back physically, mentally, emotionally, financially, and spiritually.

What reason stands out at you today? What has been holding you back from getting started now? Join our private facebook community today for more tips and articles just like this to help you reach your goals quickly and safely!

3 Safe Workouts You Can Do Without a Gym

As summer rolls around, I feel this intense craving to be outside! We are blessed to have the mountains in our backyard as an outdoor playground but we can’t always scoot out of work at lunch for a hike! But as busy adults, we want to make time for the things we love AND be in the best condition to play outside so today, we are bringing you three safe workouts you can do anywhere, anytime! They are… 

  • HIIT- High Intensity Interval Training includes many different types of workouts like Tabata and Circuit training but with one major difference! HIIT training specifically aims to produce cardiovascular performance and adaptation with a secondary goal of muscle and central nervous system adaptation! What does that mean? It means you are going to get a heart pumping, leg burning quick and safe workout at home or while you travel! Check out the video below to try a HIIT workout today!
  • Circuit training- like HIIT workouts, circuits will make your muscles burn and your heart race but the goals are slightly different. Safe and quick, circuits will have 2-4 rounds of the same exercises repeated in order with either specific reps or time for each exercise. The rest comes in between rounds and the goal is to highlight muscle adaptation for endurance more so than heart rate! Trial workout is available below
  • Tabata Training- one of my favorite ways to train our clients online, Tabata training has a focus of heart rate conditioning AND strength endurance. The methodology is unique here because it includes a specific amount of time for work and rest for 3-8 rounds of one exercise before moving on to the next exercise. You can accomplish a lot of reps and training in a short amount of time with Tabata which is why we are such big fans of using it in our online programs! Check out an example below to try it for yourself!

For more ideas on in home exercises to compliment your favorite outdoor workouts, check out our trial of the Body Weight Warrior program below!

3 Types of Carbs that Will Help You Reach Your Weight Loss Goals

Why is it that carbs get a bad reputation in the nutrition world. Today, we are set to answer that question and more about the mystery that is carbohydrates!

I could go on for hours about how carbs play into our lives but for time’s sake, I’ll highlight 3 reasons why carbohydrates are good for you!

What does your day feel like when you are “carb depleted”? Pretty sluggish, right? That’s because we aren’t fueling our body with what it needs to perform at it’s best!

If we look at carbohydrates (and Fats) as if they are fuel for the energy that we NEED to perform our best each day, then we can begin to build a healthy perception of them. Carbohydrates are consumed and converted to energy by the body so that we can work, exercise, move, enjoy our hobbies, as well as fuel our brains! What options do we have to bring healthy carbs into our daily routines? SO MANY!

Let’s break carbs down into three basic groups. Haha, I love nutrition puns.

  1. Complex carbs- veggies and grains make up this category of carbohydrates. This is where we like to focus our consumption of carbs because they last longer as fuel for the body! If your goals are to run a half marathon, you need more complex carbs than a golfer. My favorites include sweet potatoes, quinoa, brown rice, broccoli, spinach, celery, carrots, and so much more.
  2. Simple carbs- these are sugars that break down quickly in the body but if left unused by the muscles or the brain, they just sit and wait to be turned into body weight. Included here are processed sweets (candy), table/cooking sugar (sucrose), fruits (fructose), starches (bread, alcohol, pasta), etc.
  3. Fiber- insoluble or soluble, fiber is necessary for the digestive tract to absorb the complex carbs, healthy fats, and proteins in our nutrition plan. Did you know Americans get about 30% of their daily requirement of fiber per day?! This type of carb can be found in the skin of fruit and veggies or in a simple supplement to get a minimum of 10 grams per day!

Hope this cleared up the questions many busy adults have around why they should be getting anywhere between 25-55% of their nutrition from carbohydrates! If you have questions you’d like answered, click here now to grab our free Meal Prep guide discover more healthy ways you can save time, money, and include carbs in your diet!

3 Simple and Easy Ways to Cut Calories

3 Ways to Cut Calories without counting or weighing your portions!

I wanted to share with you the top three ways I manage my calories each week without breaking out the scale and weighing my food!

These are really simple ways you can implement today to reach your goals quickly!

1. Mindful eating- mindful eating can be added into every recipe you enjoy to cook each week! It begins with eating slowly and enjoying about 15 chews per bite of food. It takes about 20 minutes for your nerves in your stomach to recognize that it is full and signal your brain to stop eating! We always coach our PrepWars clients to eat to 80% full which means recognizing you have been satiated BEFORE you normally notice it!

2. Smaller portions- taking smaller serving sizes is a step in the right direction! American plates are larger than they ever have been in history and naturally, we tend to fill our plates full to the edges. Protein portions will be about the size of your palm. Carbohydrates will equal one cupped handful on your plate. And fats, yes they are necessary too, will be about 1-2 thumbs in size so about 5-8 nuts.

Spinach salads are ideal for meal prep to fuel your body and help your routine reach your goals.

3. Find more fiber- fibrous foods make us feel fuller faster and longer than simple sugars or protein. Fiber is classified in two ways: soluble and insoluble. Meaning absorbable or not. Fiber is also considered a carbohydrate so if you are choosing insoluble fiber, those carbs will not get absorbed! An example is celery. Celery has both soluble and insoluble fiber. Have you juiced celery? The insoluble fiber is what is left behind in the juicer.

Meal Prep is easier when you have a plan! Check it out at learntomealprep.com


These little know facts are why calories get such a bad reputation… Americans just don’t know the difference between simple and complex carbs or even why they are so important!

The next time you’re fixing up your plate for dinner, be mindful of your portion sizes and choose more fibrous foods to eat fewer calories without counting them down to the gram!

5 Facts About Fitness You Probably Didn’t Know

Do you want to learn 5 fun facts about working out you probably didn’t know?!

  1. Helps recovery- when you exercise regularly, your follow up workouts aid in recovery by flushing out lactic acid (bicarbonate) which is a waste product in the body from your last workout! Feeling sore? Workout again within 48 hours to aid the recovery!
  2. Decreases stress- regular exercise helps to lower cortisol levels in the body which is one of the most natural ways to lower stress! Feeling anxious? Take a walk or do a HIIT workout!
  3. Improves circulation- as your muscles contract, they push blood back to the heart! Have you ever seen a cyclist’s calf muscles? They are huge! For one, they are always cranking on the pedals to climb hills but they also grow so that they can pump the blood back to the heart more efficiently. Otherwise know as venous return;) Want to get your heart rate up with additional benefits? Go for a bike ride to improve your circulation!
  4. Improved circulation equals improved body functions holistically- the circulatory system does many things for us. It regulates body temperature, which is why you sweat when you workout, to cool yourself down naturally. But when our circulatory system works better, so does our lymphatic system (our waste system which flushes bicarbonate), our digestive system works better to absorb nutrients and prevent lifestyle disease (like diverticulitis), and our nervous system works better too! Feeling foggy in your brain from staring at a computer screen? Go for a jog to “clear your head”!
  5. Most importantly, completing a workout improves self-confidence- accomplishing a goal we set for ourselves makes us feel strong and empowered! Self-efficacy is a little known benefit of working out that basically means “I am pleased with myself for accomplishing a goal”. Over time, as our confidence grows in our ability to complete a goal, it provides a positive feedback loop to our brain that says, “I can” more often than it says, “I can’t”!

There you have it! Five little known facts about fitness that you can use the next time you want to workout but you’re too sore, too busy, too sluggish, to tired, or don’t believe you can squeeze another thing into your day!

Dave Glaser has been a strength coach in Denver, CO and online for nine years. He has worked with athletes of all levels privately, in small groups or teams, and online through safe, convenient, and effective workouts designed to help you reach your goals quickly and safely.

I sincerely hope you are staying safe and healthy during these uncertain times across the world.  For me personally, I have been doing a lot of work from home, reading, enjoying netflix, and creating new online programs for our clients.  One program that I am excited about is our Body Weight Warrior program that launched June 1!

It includes four workouts per week, nutrition tips and recipes, and what I enjoy most about creating these workouts for you is that they can go anywhere and you can do them anytime you want!  Most of them are less than 30 minutes so you can get it done and get on with your day!

Give it a try for free today!  Just click here for your first workout delivered straight to your email inbox now!

Guided Meditation with Laura Love

At Fit Life Champions, we believe that rest is as important as the work.  In today’s lesson, we wanted to focus on mindfulness through mediation.

When we connect the mind and body into one, we reach our goals quicker and safer because we are in tune with the feedback that our body is trying to tell us.  

Laura Ellen Love is a yoga certified instructor that shares many of the same passions we do at FLC Online.  She believes that fitness, nutrition, and a strong mind body connection helps us improve mental health and we couldn’t agree more!

Last year, she joined me on the Believe Be Real Be Bold podcast for authentic relationships and we have built an incredible professional relationship ever since.  Today, I wanted to invite her to our community to share her guided meditation!

So find a peaceful, quiet place in your home and MAKE TIME for yourself today!  We are combining two of the most important healthy habits we gave you in the beginning of the month:) 

Make time for yourself AND rest!  Enjoy!

If you would like more personalized meditations from Laura Love, please reach out to her via email at lauraloveevents@gmail.com or on Instagram @lauraloveinc

Now that you have met Laura Ellen Love, please continue on to the guided meditation portion of today’s mindfulness practice!

To tune into the full interview on the Believe Be Real Be Bold podcast, please subscribe below or watch the interview on YouTube!

Guest Instructor: Daniel Chacon

Daniel Chacon is a jiu-jitsu black belt, an expert muay thai instructor, and my teammate at Easton Martial Arts Academy.  He and I recently sat down to record an episode for the Aspire Higher Podcast!  We then understood that we share many of the same passions for mastering our mindset and motivation.

Today, he is our guest instructor and is here to introduce you to the basics of kickboxing for conditioning!  Could everyone in the Fit Life Champions community, please welcome my friend and instructor, Daniel Chacon!

Now that you’ve met Daniel, here’s a quick video of what he would like to show you today and why it is so important to improve your mindset!  Once you watch this video, please keep scrolling to view today’s butt kicking cardio kickboxing workout! If you loved his workout and want to get more from him, head over to his website now! coachdannychacon.com

Thank you Danny for that awesome introduction to why you are so passionate about martial arts!  Now, it’s time for the workout!  Please don’t hesitate to invite your friends and family to join you in this incredible chance to build a stronger mindset and confidence!

If you haven’t gotten your free workout yet, just click the link below now to get his full 20 minute kickboxing class!!! 

Can we all give a huge warm welcome to Danny from the FLC community?!

https://mailchi.mp/d5590e6863c4/body-weight-workouts

Below is the full interview with Danny Chacon on the Aspire Higher podcast, please subscribe, rate, and review it on your favorite podcast platform or watch the interview on my YouTube channel below! 

Five Things You Can Do to Improve Mental Health While Social Distancing

Yesterday, we heard that gyms, theaters, and casinos were required to close by mandate from the Governor of Colorado.

That leaves many in our community without a place to workout and we are so grateful to be able to provide online training programs from Fit Life Championsthat can easily be done at home.  Just click one of the links below to get a free trial now!

30!- Body Weight In Home Workout– Below is workout #1!

Minimal Equipment Needed- In Home/Private Gym Free Week Trial

Who is the perfect fit for these programs?! Check out the video below to hear from our actual clients!

Just like you, we are left wondering what’s next and have asked ourselves “What am I going to do to keep busy, entertained, and healthy during the recommended time of social distancing?”  

Within our Believe Be Real Be Bold community, we have amazing experts in the fields of psychology, therapy, and health and wellness.  We’ve reached out to them, sometimes during a session ;), and asked them to share their best advice to keep up with our self-care routines!  Here’s what they had to say…

  1. Keep active- go for walks, workout at home or in the park with our workouts listed above, cook at home vs. order take out
  2. Keep learning- now is an amazing time to pick up that book you never finished, or purchase an online course you’ve been meaning to try.  We love podcasts and the Believe Be Real Be Bold podcast has over 110 episodes to learn self-care, healthy boundaries, and personal growth tools from mental health experts and real life daters!  Have you ever though of becoming a personal trainer? Read Dave’s memoir to learn more about my journey with depression and anxiety while building my business!  Click here to read Aspire Higher for FREE!
  3. Keep Socializing- call your best friend, call your parents, siblings, and children.  Avoid the minimum effort of texting because we need our connections and relationships now more than ever to stay positive!  This week, I am inviting these experts to go LIVE with me on Instagram and Facebook through the Believe Be Real Be Bold podcast to improve our mental health and relationships!  Follow those accounts for more details by clicking the links here Instagram and Facebook
  4. Find new hobbies- Building upon the recommendation to learn new things, we want to encourage you to finally learn the guitar, learn a new language or start that novel you always wanted to write!  I completed my memoir within about four months and I’m happy to help you do the same!  What are you most passionate about right now?  Have you ever wanted to start a podcast?  I’ll teach you how!  I’ve got the time…
  5. Keep Connecting with your Partner- Thriving during the isolation we are feeling right now is so important for our mental health.  Ways you can deepen the connection between you and your partner are boundless, but what we love to recommend are 1. Read a book together and discuss 2. Take stock of your values and goals and discuss 3. Watch movies (documentaries) together and discuss 4. Play a new card game, board game, naughty game 5.  Have lots of sex

We are here for you.  Reach out if you need health, wealth, fitness, and nutrition advice of any kind.  My calendar is wide open for the next month!  Schedule a call with me here

-Dave Glaser, owner Fit Life Champions

P.S. Have you seen the physioball series of videos we are giving away for free as your workout of the day?!  If you know of any friends, family, or coworkers that want to get stronger physically, mentally, and emotionally, please share any of this link or blog post with them!!  Here’s a sample video of those workouts!

Knee Crunch with Oblique Twist

Simply just forward this post to your favorite workout buddy or partner to get them moving too!

Turkey Meatballs with Spaghetti Squash Noodles

16 oz. Lean Ground Turkey

1 Large Egg

1 Large Spaghetti Squash

1/4 Cup Parmesean Cheese

1/2 Cup Zucchini, shredded

1/2 Cup Carrot, shredded

1/2 Cup whole wheat breadcrumbs

1 Tbsp Basil

1 Tbsp Parsley

2-3 Garlic cloves, minced

1. Preheat oven to 400 degrees

2. In a medium bowl, delicately combine turkey, bread crumbs, egg, cheese, carrot, zucchini, basil, parsley and garlic.  Fold ingredients using hands; avoid over-mixing as meatballs may become tough.

3. Pour 1 cup spaghetti sauce int0 a medium sized baking dish.

4. Roll meatballs into about 1″ thick balls, and place evenly throughout baking dish.

5. Bake until meatball temperature is 165 degrees.

6. Combine Spaghetti squash, remaining sauce and meatballs and serve!  Delish!

2 Cups homemade marinara

Spaghetti Squash Preparation

Pierce squash several times with a knife and microwave for five minutes

Season with black pepper and olive or coconut oil to taste and bake at 400 degrees for 30-45 minutes or until soft.

View below video tutorial how to perfectly core the squash to appear like spaghetti.

Special thanks to this amazing Tumbler page for the original recipe! http://webuildchampions.tumblr.com/