Friday, November 28, 2008

Get A FREE Copy Of My Bodybuilding DVD

I've put together a special offer where you can get a FREE copy of my Total Fitness Bodybuilding 3 Disc DVD set and a FREE month of my members only "Inner Circle" coaching club.

Just watch the short video clip below for all the details...

Monday, November 24, 2008

How To Make High Protein Pancakes

How to make high protein "bodybuilder" pancakes. This is a quick and easy healthy muscle building breakfast meal that you can make. They work out to about 40% protein, 50% carb, and 10% fat nutritional ratio.

All you need to make them is:

2 cups of liquid egg whites
2 cups of oatmeal
2 tablespoonfuls of ground flaxseeds
2-3 scoops of vanilla flavor protein powder

Blend the above ingredients up in the blender. Then cook the batter in the frying pan just like you would for regular pancakes. When they are cooked and some low fat butter spray and low sugar maple syrup for flavor.

Friday, November 21, 2008

Replay of Nov. 20 Bodybuilding Talk Show...

I just posted up the replay of our 14th Total Fitness Bodybuilding Talk Show at:

This replay will be available for the next 24 hours and then it will be taken down and added to the Total Fitness Bodybuilding "Inner Circle" members site.

On our members site there is a video archive page of all the past talk shows and I also do private members only coaching sessions over the phone through my 1-800-number hotline, so you can call in and get some one-on-one coaching and we can really work on helping you reach your individual bodybuilding and fitness goals.

To sign up as a member of the Total Fitness Bodybuilding "Inner Circle" just visit

Wednesday, November 19, 2008

The 300 Workout Program

For the past several weeks I've been following the 300 workout in my own routine with great results. The 300 workout was published a while back in men's health and it was supposedly used to help the actors from the movie 300 get in shape.

The way this workout goes is that you'll do a total of 300 reps from 6 different exercises. And rather then increasing the weights or the number of reps that you do each time, like with a typical workout program, you keep the weights and volume the same and strive to do the workout faster and faster, beating your personal best time.

This is a great change of pace from regular bodybuilding type of workouts and it will build up your muscular endurance, increase your work capacity, and help provide some unique muscle stimulation.

The 300 Workout Program
- 25 pull ups
- 50 deadlifts with 135 lbs.
- 50 push ups
- 50 box jumps on a 24 inch box
- 50 floor wipers with 135 lbs.
- 50 clean and press with a 36 lbs. kettle bell
- 25 pull ups

When you do the exercises for the 300 workout you simply do as many reps as you can, rest briefly, and repeat until you get a total of 50 reps. So you may do 5 sets of 10 reps, 2 sets of 25 reps or any combination of sets and reps. All that matters is that you perform 50 total reps.

Generally, you'll be able to do about 20 reps on your first set and then have to drop down to a few sets of 10 reps to make up the 50 reps per exercise.

As you get in better shape you'll be able to do more reps per set and take shorter rest periods between sets to help speed up your workout time.

Monday, November 17, 2008

100 Day Physique Transformation Coaching Contest

You may recall that several weeks ago I posted up a contest for a Free 100 Day Physique Transformation Coaching program. If you are not familiar with this program you can see the short video clip I posted about it at:

Well, as you can imagine I received A LOT of entries for this contest, literally hundreds of them. Many were very detailed and several pages in length, so it took me a long time to go through them all. Quite honestly I couldn't pick just "one" winner...

So I ended up picking 6 people who I will work with in a special group coaching program via live video chats, conference calls, and a special members only website where I'll share some killer workouts and nutrition tips.

While the contest is closed and you can't "win your way in", you can still join the Total Fitness Bodybuilding members only inner circle coaching club and get the same personalized training and nutrition advice, vip access to all our live video and phone coaching sessions, plus get unlimited access to all the replays at:

Thursday, November 13, 2008

Back Up And Running Again…

Over the weekend my main desktop computer, the same one I use to run my live video talk shows, crashed. I spent a few hours tinkering with the computer, trying to re-store windows, etc. with no luck so I had to break down and bring it to a local computer shop to get fixed.

I had to cancel our last live show because my computer was in the shop and I thought I was going to have to cancel tonight's show as well, but just a little while ago they called and had my computer back up and running again with no lost files so I'm quite happy about that.

So tonight Nov. 13 we will be having another live video talk show at:

I'm going to be putting this one off until 8:30 PM eastern time, rather then our usual time, because I have a few things to take care of first where my schedule was through off from being without a computer for a few days.

I'm looking forward to chatting with you later tonight!

all the best,

Monday, November 10, 2008

A fun filled bodybuilding weekend...

We had our local bodybuilding competition this past weekend and it was a blast.

Branch Warren was our guest poser and I think he is one of the coolest guys in bodybuilding, very laid back and friendly. He put on an awesome guest posing show, then afterwards he went out and partied it up with us crazy ass Newfies!

Colin Baikie (my young padawan learner :-) who I mentioned in a previous post, did a great job for his first show and looked really good especially for a 19 year old.

In addition to the bodybuilding competition we had a “Bench Wars” competition where you bench pressed your bodyweight for reps (the women did half their bodyweight for reps). I managed to grind 25 reps to win the men’s division. And my better half Patricia blasted out 60 friggen reps with half her bodyweight to win the women’s division. We weren’t even planning on doing the bench comp, but when da boy’s says "come on… do it!!!" you just gotta do it or else you’re a pussy LOL

Afterwards I put on a seminar covering how to get ready for a bodybuilding competition. The seminar was recorded and will be made into a DVD that will be available at

This seminar DVD will be a great tool for anyone considering competing in the future because it covers all aspects of contest prep from 6 months out right up to the contest day with regards to training, dieting, posing, tanning, carb loading, sodium and water manipulation and all the nitty gritty details of contest prep. Heck, just look at Colin’s pics above, he followed all the tips, techniques, and strategies that I covered in the seminar and look at how ripped he got in just the matter of a few short months!

Also I wanted to mention that our scheduled live show for Monday night Nov. 10 will have be cancelled. The computer that I use for the live shows just crashed today and is in the shop getting fixed. Hopefully, we’ll be back up and running by this Thursday... I'll keep you posted.

Wednesday, November 5, 2008

Bodybuilding Pre-Contest Diet Plan

It's no secret that competitive bodybuilders are among the most successful dieters in the world at losing pure bodyfat and getting "ripped". Bodybuilders do things differently than the 95% of dieters who fail. And in this article I will outline the basics of a good bodybuilding pre-contest diet plan. This information will really help you if you are planning on competing in the future. And even if you are not really interested in getting on stage as competitive bodybuilder, but you would like to look like one, then the info covered here will help you get that lean "beach body" look.

I've been competing in bodybuilding competitions since 1995 so I've picked up a few tricks over the years and I'm going to share them with you here...

Monday, November 3, 2008

11th Total Fitness Bodybuilding Talk Show...

Tonight Monday November 3 at 8:00 pm EST we're having another live Total Fitness Bodybuilding Talk Show!

This show will focus on getting ready for a bodybuilding contest from dieting and training to all the fine details during the last week with regards to carb loading, cutting water, sodium, choosing tanning products, posing oil, pumping up, etc.

The whole topic of bodybuilding competition is fresh in my mind right now because next Saturday we are having our local bodybuilding competition here in Newfoundland and I'm helping one of my personal coaching students, Colin Baikie, who will be competing in his first show.

<<-- Here to the left is one of Colin's most recent progress pics. He's made an amazing physique transformation over the past few months and I'm really looking forward to seeing how he does on Saturday.

And even if you are not really interested in getting on stage as competitive bodybuilder, but you would like to get in the kind of shape that Colin is in, then you should still tune into the show tonight because you'll get some killer tips that you can start applying right away to help you get that lean "beach body" look.

The link to watch the live show is at:

Halloween Party Pics…

This past Saturday we went out to a costume party and I dressed up as Bob Marley and had my own rock star thing going with Guitar Hero... good times... :-)

Left Over Dream Tan: $0
Cheesy Shirt: $5 (at the thrift shop)
Funky Wig: $8
Having a blast and making an ass of myself... PRICELESS!