Personal Trainer Columbus Ohio, Body by Greg, Personal Training | Page 2 of 6 | Burn Fat Not Time With Personal Trainer Greg Jasnikowski

Power Up

Power Up - Simply The Best! 

My favorite Slim Down Tips:

1. You can never out exercise a bad diet. Start eating whole
foods and stay away from junk now (duh on the second part..
but the first part, remember that you can NEVER work off
a caramel frappucino with some cardio).

2. When eating out make sure you ask the waiter to fill up your
plate with two servings of veggies rather than the mandatory carb
that comes along with it.

3. Always write down goals for yourself. Don't type them.

4. Make sure those goals are so out of this world that everyone
will be looking at you like you are crazy. Shoot for the stars
and you'll end up in the clouds. It's so cliche but true.

5. Take a before picture of yourself. Front, side and back.

6. Front load your carbs in the beginning of the day. On workout
days you can have more than normal carbs. Non workout days I
would really watch it especially at night.

7. Drink water. A dehydrated body will not lose fat. 0.5 l oz per 1 lbs of body weight per day.

8. To burn the most fat in the least amount of time, 99% of the
time do full body circuit training workouts with little to no
rest in between.

9. Don't take fat loss advice from someone that doesn't look like
they practice what they preach (they have to have a butt, if you ask

10. You will end up living up to the expectations of everyone
else around you. Put yourself in the company of people who
have achieved what you already want to achieve.

11. There is no one perfect fat loss program.

12. There are only a few fat loss principles.

13. If you screw up (which you will eventually do) don't beat
yourself up for slipping up. Focus on the solution rather than
the problem.

14. Thoughts equal things. Focus on what you want ie. Flat
stomach, toned thighs etc.. rather than what you don't want ie.
"I don't want to get fat", "I don't want to eat badly" etc..

15. Always aim for the "Afterburn effect". Afterburn happens
when you end a day of exercise but an hour later you are
still sweating from the workout. This is your metabolism on
FIRE. This is done through different forms of circuit training,
tabata training, etc. just like at boot camp.

16. Buy clothing that is a size or two down from what you
normally wear. Make it your goal to fit into that piece of
clothing in two months.

17. Fitness classes (Step classes, fake weight classes, tae-bo,
Zumba classes, etc...) are fun but ineffective at helping you
burn fat and achieve the body you want to achieve. Avoid them at
all costs (it’s a waste of time, unless you’re in it to mingle with other

18. Yoga is awesome for developing an injury resistant body
but horrible for fat loss. An average yoga class burns 130
calories. Sweeping your floor burns 130 calories.

19. Doing exercise with a friend is the best way to stick to a
workout program.

20. If you do exercise with a friend, make sure they are AS
SERIOUS AS YOU ARE in terms of achieving your goals.

21. PLEEEEAAASSSEEE! Don't do long boring cardio. Do interval

22. Adopt a long term mindset when trying to achieve a goal.
Nothing happens overnight. We live in an instant gratification
society where we want things done FAST. Tip: Accuracy is speed.

23. Stop rationalizing. We rationalize and lie to ourselves to
soften the blow. We gotta be radically honest with ourselves and
push for the solution.

24. Stay outside of your comfort zone as much as you can. Doing
uncomfortable things will result in more confidence, more growth
as a human being and more skills.

25. Intensity EQUALS results.

Just focus on your goals, persevere and you'll get to where you
need to be in no time.


Taste the Rainbow…Every Day!

Your challenge this week is to eat all the colors of the rainbow, each and every day of the week!

With so many amazing fruits and vegetables to choose from, why settle for the same ones all of the time!?

Out of habit, we frequently make the same choices each week. 

Time to switch it up!  Different color fruits and veggies mean all different kinds of vitamins and minerals!

With all of the different options to choose from, this should be easy… (plus it’s a lot of fun for kids!)

Here are a few ideas to help you out!

  • Orange/Yellow – High in vitamin A and C to improve immunity. Try pumpkin, oranges, pepper, cantaloupe, mango, squash, sweet potato, papaya, pineapple, carrots and lemon.
  • Blue/Purple – Containing phytonutrients that help with memory and reduce the risk of disease. Try prunes, eggplant, plums, raisins, grapes, blueberries, and blackberries.
  • Green – Contain nutrients that help improve vision and reduce risk of disease. They’re loaded with Vitamin K, Calcium, and lots of other amazing nutrients.  Try spinach, asparagus, bok choy, kale, spinach, kiwi, artichoke, honeydew, celery, arugula, and collard greens.
  • Red – Contain lycopene and other heart-healthy compounds and are loaded with antioxidants! Try strawberries, tomato, pepper, apples, raspberries, cherries, watermelon, beets, pomegranate, and red onion.
  • White – Contain nutrients to promote heart health and reduce risk of disease. Try cauliflower, banana, potato, parsnips, jicama, garlic, mushrooms, and onion.

Your challenge this week is to eat at least 4-5 different color fruits and veggies EVERY single day this week!

Have fun and try some new things that you’ve never had before.  Now get to the store and grab your rainbow 😉

Greg Jasnikowski

Your Personal Trainer and Friend

Don’t skip resistance training

It's March already and despite the winter like weather outside the calendar dictates the logic that warmer weather is on the horizon. When weather is getting nice, you may be tempted to forgo your resistance training and head outdoors for some aerobic exercise in the fresh air. But beware: if you give up your resistance training, you will be giving up more than you bargained for.

Why resistance train?

Resistance training is critical for true fitness. Without it, your muscles will atrophy. If you aren’t building muscle, you are likely losing it.

And if you are 20 or older, you are definitely losing muscle, unless you are working hard to build it. Beginning at age 20, we begin naturally losing muscle mass every decade.

The old liché holds true for muscle mass: if you don’t use it, you lose it.

Have you ever broken your arm or leg and had to wear a cast for a few weeks? Remember what greeted you when the cast was removed? Your arm or leg was a lot smaller and felt weak. That is because just a few weeks of disuse caused the muscles to begin atrophying.

Here are some of the benefits of resistance training:

· Stops muscle loss and helps begin the rebuilding process.

· Makes daily acttivites easier, from carrying groceries to rearraging your furniture.

· Gives you a sculpted look.

· Increases bone density, giving you a strong, stable skeleton.

· Improves balance and coordination.

· Prevents decay of the pads between your bones, so that you do not hurt when you move.

· Causes the tendons to grow deeper into your bones, reducing the chance of tearing.

· Builds muscles which will burn more calories, even while you are resting.

· Reduces blood pressure by making your heart stronger.

· Increases your metabolism.

· Decreases blood sugar, which helps prevent insulin resistance (the precursor to diabetes).

· Improves your aerobic capacity: the stronger your muscles, the better your endurance.

· Gives you a general feeling of wellness and strength. If you are strong, you feel strong.

· Makes you a better athlete: there is no substitue for strength!

· Prevents the weak, frail “skinny-fat” look.

· Raises your energy level. The more muscle you have, the less effort you have to exert and the more energy you have available.

· Secures future protection against falls and fractures. If you age with dense bones, strong muscles and good balance, your risk of injury plummets.

· Creates 22% more afterburn than aerobic exercise does. (Afterburn refers to the fat and calories that your body burns in the hours after you have finished your workout.)

Still tempted to give up resistance training?

Why aerobic exercise is not enough

But,” the question goes, “Can’t I just go for a run and build muscle? I’m using muscles when I run!

The answer is NO! Running or other aerobic exercise is not a replacement for resistance training. They are different exercises and provide different benefits. Aerobic exercise does not deliver the needed stress to your bones, muscles and tendons.

In order to build strength, you have to pull hard on tendons, do microscopic damage to your muscles and literally bend your bones. Going out for a run or putting in an hour on the treadmill will not do this sufficiently.

This is not to say that aerobic exercise is not important: it is! But it is not resistance training. You need both. And if you omit one, you do your body a great disservice.

Avoid the “skinny fat” syndrome

Another danger of focusing on cardio or aerobic exercise to the exclusion of resistance training is becoming what is known as “skinny fat.” Skinny fat is a condition in which a person appears thin on the outside, but inside they are unhealthy and at risk for illness.

If you are losing weight through diet and exercise but not simultaneously doing resistance training, you are not only losing fat: you are losing muscle as well. Your body will burn through your muscles tissue as surely as it will burn through your fat. As you lose muscle, you lose a major source of energy, and you lose tone and definition.

Further, as you lose muscle, your bones become weak, because they do not have to do as much work. Weak bones are a precursor to osteoporosis.

Hidden fat is also a risk for the “skinny fat” person. When 800 slim people underwent an MRI scan to check for visceral or hidden fat, 45% were found to have excessive amounts of internal fat, undetectable from the outside1. Visceral fat is the most dangerous fat to have, because it accumulates around organs such as the pancreas, heart and liver and then begins releasing hormones and other secretions that lead to disease.

Resistance training can reduce visceral fat and help prevent the additional formation around the organs.

Don’t give up your resistance training just because spring is here and you are eager to get outside. There is no substitute for lifting heavy weights 2 to 3 times each week. Your health is on the line. GET AFTER IT!




Try this out (it’ll change things..)

What are your habits?

Do you eat the same thing for lunch, go through the same exercise
routine, and fall into bed at the same time each night?

Or maybe you’ve made a habit out of eating whatever looks good,
avoiding the gym, and staying up as late as possible.

John Dryden famously said, “We first make our habits, and then our
habits make us.”

Confucius said, “Men’s natures are alike; it is their habits that
separate them.”

And Aristotle noticed that, “We are what we repeatedly do.
Excellence then, is not an act, but a habit.”

It’s pretty clear that the habits you adopt will shape who you are.

When it comes to your body, the two habits that define your
physique are your eating and exercise habits. In fact, everyone
that you know who is in great shape has dialed in these two
important habits.

If you aren’t happy with your body, then simply adjust your eating
and exercise habits.

Aaaaand here’s how:

Decide on the ONE habit that you would like to develop. It’s
tempting to pick up 3 or 4 healthy habits, but choosing just one
new habit is realistic and doable.

I’m talking about stuff like this:
• Do not eat after 9pm each night.
• Bring your lunch to work instead of eating fast food.
• Exercise 4 times a week after work for 45 minutes each time.
• Only eat fruits and veggies as your afternoon snack.
• Get up early and exercise for an hour each morning.

Write your new habit down on paper. Also include your 3 main
motivators for developing this new habit, the obstacles you’ll
face, and your strategies for overcoming these obstacles.

Here’s an example:
• My new habit is to go to bootcamp 3 times each week.
• My 3 main motivators are to feel confident in my bathing suit
this summer, to have more energy, and to fit into my skinny jeans.
• The obstacles I will face are not having the energy to go to my
session after work, not having enough money to pay for bootcamp,
and not having my spouse’s support.
• I will overcome these obstacles by doing my workouts before work
instead of after work, so I have more energy, cutting down on
frivolous spending to ensure that I can afford it, and asking my
spouse to join me so we can get in shape together.

Commit fully to your new habit, in a public way. This could mean
posting it on facebook, or simply announcing it at the dinner
table. Put yourself in a position where you’ll be embarrassed to
give up on your new habit.

Keep track of your progress. You could keep a detailed journal or
simply make a check mark on each calendar day that you successfully
exercise your new habit.

Keep yourself publically accountable. This means either status
updates on facebook or verbal status updates at the dinner table.
Your friends and family are in a position to offer you support, so
don’t shy away from those close to you.

When you fail, figure out what went wrong so that you can plan
around it in the future.

Reward yourself for your success.

Once your new habit becomes second nature, usually in about 30
days, feel free to add a second habit by going through the same 7

This is truly a gamechanger. Really, do this and your life will
change. It’s mostly in your hands, but if you need help in any way
– as always – reach out to me anytime =)

Become Next Body by Greg

Let me help you create new healthy habits. Let me teach you how to exercise safely and effectively. Let me keep you accountable to ensure your success. Let me help you lose weight and get fit.