Workout With Wayne

Happy birthday to myself. 36 years young today. We get so caught up in the day to day grind of life we don’t take time to sit and reflect. This morning I was really able to look back.

I can’t help but smile and say I’m thankful for my all experiences. Thankful for all my family, friends, teammates, coaches, clients, and anybody who’s helped make me who I am today.

And I can officially say I’ve been dunking for 20 years now lol

#Workoutwithwayne #personaltrainer #strongerinside #Drunkofflife

Ready. Set. Go! It's still not too late to participate in
the @strongerinsidepodcast Beat The Trainer competition. This competition is modified and scaled to create an equal playing field.

Your Workout
- Start with .75 mile run
- 120 squats
- 100 push-ups
- 10 pull-ups *2 burpees per, if no pull-up
- Finish with .75 mile run

Vs.

Wayne The Trainer Workout
- Start with .75 mile run
- 150 squats
- 100 push-ups
- 50 pull-ups
- Finish with .75 mile run

Break the strength workout into 5 sets. The best time wins! Can you beat the trainer? Tag @strongerinsidepodcast in your post and share your completion time! Good luck!

#strongerinside #workoutwithwayne #beatthetrainer #InsideScoop

Still got it! Well barely. I used to be a high flyer and now well not so much. It's time to see what this 35 year old body can do in the next 30 days. I've set a goal to dunk with two hands and improve my vertical as much as possible. Stay tuned in my story for the daily updates and workouts! ⁠⠀
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#WorkoutwithWayne #IcanDunk #OldManHops #PersonalTrainer @ Arlington, Virginia

We’re doing some fun things over on my podcast page! Check it out!

It went down Sunday! The Main Event! Our first ever Beat The Trainer Challenge. Beat The Trainer is a head to head fitness competition between Ernest and you the Insiders vs @workoutwithWayne the trainer. This competition is modified and scaled to create an equal playing field.

Ernest and The Insiders Workout
- Start with .75 mile run
- 120 squats
- 100 push-ups
- 10 pull-ups *2 burpees per, if no pull-up
- Finish with .75 mile run

Wayne The Trainer Workout
- Start with .75 mile run
- 150 squats
- 100 push-ups
- 50 pull-ups
- Finish with .75 mile run

Break the strength workout into 5 sets. The best time wins! Can you beat the trainer? Can you beat Ernest? Tag us in your post and share your completion time! Good luck Insiders.

#strongerinside #workoutwithwayne #beatthetrainer #InsideScoop

Client Update!

My client Ernest Hughes has dropped over 100lbs over the last 18 months. These results you see would not be possible without a complete lifestyle change. Ernest has transformed his body and made his health a priority by sticking to a real food diet and working out 4-6 times a week. Not only is he sporting a leaner physique but he is stronger, faster, and has better mobility.

This type of change does not happen over night. Consistency is the key to success and I couldn't be more proud as a coach.
Even as the gyms are closed due to Covid-19, Ernest and his wife continue to workout together and push themselves to reach new goals.

Lifestyle change is not easy but it can be done when you're willing to put in the work! I'm excited to see what the rest of 2020 has in store for Ernest!

Client Update!

My client Anthony has dropped 7% body fat since March. We started this journey prioritizing healthy, sustainable habits. We did not focus on chasing a scale number. His success is a direct result of following all parts of his plan.

1. Tracking his food to hit his macronutrient goals

2. Making real food choices vs processed “food”

3. Valuing recovery - Sleep, hydration, and mobility

4. Enjoying the process - taking pictures, staying consistent, and always positive

Not only does he feel better, he can perform. We are all athletes in some capacity. Anthony has surpassed all his previous weight lifting maxs, to the point we have created new goals.

How we look is just a representation of our habits. If we focus on changing our habits first, then the look and scale number you want will follow.

The time has come....

Happy New Year! Time to lace them up again and get back on track. We all have different goals but one thing must remain the same, consistency. A goal without ex*****on is simply a wish. Let's get after it in 2019!

Client update! Congrats to @sorgtastic who has lost 15lbs. since getting started. Her success is a testament to eating clean and working out on her own (even on weekends sometimes). Keep up the great work!

It's Monday! Get excited! Sprint through the week, there's no time for jogging!

Again exercise can be an analogy for real life. To properly execute speed ladder movements the only thing you need is confidence. Can you go full speed (your version of fast) without fear of failure or “messing up”? Or will you tip toe at a slower pace holding yourself back trying to be perfect? The only way to improve is to go FULL SPEED! To be successful you need to fail early and often. Happy hump day. Let’s sprint the rest of the week, don’t slow down anticipating a Friday finish line.

Summer's over, play time is done. It's time to get back to business. I feel like I do my best work when my back is against the wall. Excited to attack these personal and business goals with relentless pursuit.

Happy Friday! The weekend is approaching but that doesn't mean we should lose focus on our goals. A productive weekend is the cheat code to success. The average person works hard for 5 days and takes 2 days off. Imagine performing at a high level 14 days in a row, 21 days in a row even. That's how you establish a lifestyle and create new habits that last.

Take today to refocus on your long term goals. What can you do to be more efficient and make the changes needed? The small choices we make each day creates the transformation. Nothing happens overnight.

It’s Monday! Start the week with purpose and set the tone!

#WorkoutwithWayne #MondayMotivation #PersonalTrainer #Arlington

A productive Sunday creates an efficient Monday. Make time for what’s important.

Looking forward to the weekend. Another week closer to finishing some of the many projects I'm working on. Waiting patiently, staying focused.

Here's my client Blake performing a near side back shot. He's hitting the ball in the opposite direction on the left side of his horse. It takes tremendous core strength to pull off this move. Not only has Blake dropped body fat but he's improved his performance on the polo field.

Track work today. Can't look like an athlete without doing athletic things. Get out the gym and move from time to time.

What are you doing when the bleachers are empty and the scoreboard is off? Preparation is a key to success, not just on the field but in the game of life.

Choose Your 6 Pack - Shirts coming soon...

If you're trying to lose fat, training for your next competition, or just trying to improve your workouts at the gym, you may want to reevaluate how much alcohol you drink.

There’s nothing wrong with having a few adult beverages here and there, but if you drink every weekend, it may be the reason you’re having such a hard time dropping those last 10 pounds.

1. Alcohol Stops Your Body From Burning Fat

Your body views alcohol as toxic and works very hard at trying to get rid of it. Your liver is responsible for burning fat and carbs for energy. Your liver is also responsible for helping your body get rid of alcohol. Carb and fat metabolism comes to a complete halt when your liver is processing alcohol. That means, no fat burning.

2. Adds Unnecessary Calories

Alcohol, unlike carbs, fat and protein, isn’t an essential nutrient. But it is a source of calories, with 7 calories per gram. Compare that to 4 calories per gram of carbs or protein and 9 calories per gram of fat.

3. Post-Morning Hangover

Headache. Severe thirst. Groggy. And hungry. Oh, so so hungry. Low blood sugar plus dehydration leads to an aggressive appetite. This leads to poor diet choices and skipping your workout.

Client Update 🚨 - @_s5_ has lost a total of 8.4 lbs/ 3.8kg in just 4 weeks of training! Very proud of him and look forward to setting new goals.

Nutrition, Intensity, Consistency, Efficiency

Adam Ruins Everything - Treadmills

https://vimeo.com/195244527

The origin of the treadmill

vimeo.com This is "Adam Ruins Everything - Treadmills" by Tom Erickson on Vimeo, the home for high quality videos and the people who love them.

Congrats to clients Babak and Rachelle! They've lost a total of 35 lbs and 14% body fat. Heading into their wedding more fit and healthier this weekend!

It's Monday! Start the week with purpose!

Workout with Wayne from anywhere, anytime. Stay tuned.

Super Bowl Super Snacks

Zucchini Pizza Bites

2 large zucchini, sliced into 1/4" rounds
Extra-virgin olive oil, for brushing
1/4 cup marinara or pizza sauce
1/3 cup shredded mozzarella
1/3 cup mini turkey pepperoni
Dried oregano, for sprinkling

Preheat oven to 400 degrees F. Place sliced zucchini on a baking sheet and brush with olive oil. Bake until slightly tender, 5 minutes.

Spoon a thin layer of sauce over each slice, then top with mozzarella and mini pepperoni. Sprinkle with dried oregano and bake until zucchini is tender and cheese is melted, 10 minutes more.

Workout With Wayne's cover photo

Preparation prevents poor choices! How you start your week will definitely dictate how you will finish. I normally cook my meals on Monday evening. Last night I actually skipped a workout to make sure I had time to get my meals prepared for the week. Why?

Diet is more important than your workouts. Once you can accept this as fact your decisions change and being prepared becomes a priority.

By preparing meal it gives me one less thing to worry about during the week. Food is no longer on my mind. I don't have worry about where I'm eating, what I'm eating, who I'm eating with etc. It's all set and my week will move as smooth as an assembly line.

If it's not clear by these magazine covers the number 1 desire for most people is to reduce midsection fat and/or to have visible abdominal muscles aka a 6 pack.

There is a ton misinformation and myths about obtaining this much sought after fitness goal. Magazines, blogs, youtube videos, instagram post etc. are only going to give you a fluff answer. There are no "Secrets" or magical 8 minute workouts.

The answer is not in a specific workout! There are no "new" ab workouts, its 2017 people. You CAN NOT spot reduce body fat meaning if you lift weights with your arms it doesn't directly burn the fat in your arms. Same for your core. While variety in exercises may be good for adding spice to your workout it's not necessary.

The answer is not in a special supplement. No pill or powder will erase pounds of fat off your body. Celebrities and fitness professionals are PAID to endorse these products. Buying additional shakes and teas are a waste of money.

The answer is not in any equipment like body shapers or waist trainers. I repeat that is BS. If you're looking for answers here "don't hold your breath"....well you probably are because you can't breathe while wearing them.

So what's the answer? You already know the answer. You've always known the answer. Most people just don't want to accept the cold, hard, truth. Your diet is the answer. Proper nutrition combined with your workout plan will lead you to the promised land. Everybody gets "love handles", a belly, back fat, arm fat etc. you aren't alone.

The key is to clean up your diet. Lean meats, complex carbohydrates, and understand how much fat you're eating on a daily basis. It's not quick fix, you won't lose 8lbs in a week, you will have to stay consistent and trust the process. Give it a week, then a month, then 2-3 months. The results will come.

You can see my journey over time and how my body changed. I used to eat Taco Bell 3 times a week, eat a bag of gummy bears everyday, and drank occasional soda in 2014. It can't be done eating processed foods, fatty cuts of meat, and sugar.

Save your time and money! No more gimmicks or being mislead. NUTRITION IS NUMBER 1!

Take control of your health by reading nutrition facts and making better choices. Look at the difference in these 2 sausage patties. The pork option has over 3 times more fat and 5 less grams of protein compared to the turkey option.

Imagine how many small changes we can make in our diet that will add up to big time results. Making healthy choices like this matters over the span of a day, week, month, or lifetime.

Read before you eat!

Hungry for Change |HD - teljes film - feliratos|

People spend hours everyday aimlessly browsing social media sites - like this one! Instagram, and Snapchat. They find time to watch tv shows, Netflix, and sports.

So why not spend 90 mins watching an informative movie that will be beneficial to your health forever.

Below is a link to a free HD version of Hungry for Change I found on YouTube. Watch it. Today. Right Now.

https://youtu.be/rWlOZ2_NRX8

youtu.be A felirat bekapcsolásához nyomd meg a "CC" gombot a videó jobb alsó sarkában! A Hungry for Change (Éhes a Változásra) c. film felfedi a diéta-ipar és az élel...

Consistency! Consistency! Consistency!

Happy New Year! Before we move on to 2017, I'd like to congratulate Michelle and Sean for earning the award of Female and Male Client of the Year 2016.

Michelle lost 22lbs and dropped her body fat by 9%.

Sean lost 25lbs and dropped his body fat by 8%.

Their success is a direct result of making healthy food choices combined with consistent training. I can't wait to see what 2017 brings for them and all other clients!