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!

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!