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 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!