Start your year out right!!!

Get started on your New Year's Resolution! Make the commitment to lose weight or get in shape in 2010. Start the year out right by saving 10% on a training package of 10 or more sessions when you buy between now and Jan 15th! Tell your friends, tell your loved ones, tell someone you don't even know! Get the word out to all who want to take charge of their fitness, lose weight, or just tone up or get in shape this year!

Losing Weight the Right Way!!!

I wanted everyone to check out this awesome 4 minute video by Dr. John Berrardi from Precision Nutrition! I preach this to all of my clients but I wanted everyone to hear it from one of the leading professionals in the field!

http://www.precisionnutrition.com/the-exercise-myth


Thanks
Josh

Thanksgiving Thank You!

Thank you from Hard Corp Training!

I just wanted to take the time to thank each and every one of my clients, family members, and friends for all of their help, loyalty, support, and prayers over the last year!

Hard Corp Training is a very new idea that I brought to life in August. I wanted to be able to offer my training help, ideas, and guidance to any and everyone I could without having to clear it with anyone but me!

Over the last year I have had the privelege of working with many unique men, women, and teens in a variety of fitness areas and I have loved every minute of it! It's very rewarding to run beside a client who has worked her butt off over the last 18 months and finishes a 10k run. It's great to hear a young man at police academy tell me that he was able to pass his required fitness test because of my help. I love the elation a client feels when they see that their hard work and determination has produced another 5lb weight loss!

I couldn't have been able to do any of this without your loyalty and support and because of that I want to say THANK YOU to you by offering a Thanksgiving Thank You discount to all new, past, and current clients!

Take 10% off of your regular package price for current clients!

Take 20% off of your first package price for any new clients!

This offer is good for any package purchased before Thanksgiving Day!

Again, Thank you all so very much for your continued support and I hope to continue to serve all of your training needs in the upcoming year!

GET LEAN. GET STRONG. GET HARD CORP.

Joshua Berthold

Give your body some gas!!

Not the smelly, bloated kind of gas! I mean the fuel your body and metabolism type of gas! I preach time and time again to all my clients, family, friends, and people that I meet, that while you may think it's actually better for you to miss meals because you aren't taking in anything that is bad, or sweet, or fat, IT'S NOT!! It actually hurts you and your body to go for long periods of time without eating!!



I like to compare your body and metabolism to a fire burning in your fireplace. So you wanna get warm and feel comfy cozy so your start your fire. It's slow getting started but pretty soon you have a big blazing crackling fire spreading it's warmth to all around. That's great as long as you keep throwing logs on the fire. Cause we all know that a fire without fuel becomes just a smoldering mess of ashes. Throw a log on that fire and it will flare right back up again! This is exactly what happens to your body when you provide "fuel" or food to it! Because your body has to chew, swallow, break down that food in your stomach, then digest it and pass it back out of your body it takes alot of energy to do that! That energy comes in the form of calories from fat!!! So everytime that you eat you actually burn calories. Just like that log you threw on the fire your body's metabolism flares up because it's processing that food. When you don't eat your body goes into "starvation mode" and stores any and all food as fat because it's not sure when it will get it's next "fuel" so that it can perform it's everyday functions and actions.

Another thing that happens with most people is that they don't eat for long periods of time and then eat something quick to tide them over. Most of the time that something quick turns out to be calorie dense carbohydrates because they make you feel fuller! Now how do we fix this lack of eating??!?!?

EAT EVERY 2-3 HOURS!!! While it's hard for people to get into the habit of doing this it is one of the single most effective fat loss tools out there! Eating every 2-3 hours speeds up your metabolism, keeps your blood sugar levels even all day long, and helps maintain your lean mass(muscle) while giving your body a reason to burn off your extra fat mass. Making sure you eat less calorie dense foods that are made up of complete, lean proteins and vegetables will keep you from packing on pounds and keep you making lean muscle while getting cancer-fighting, free-radical destroying, acid neutralizing, and micronutrient rich power all day!

I have heard all of the excuses before so believe me I know what you are gonna say! "But Josh I am too busy to make food and remember to eat it 5 times a day!" If you wanna change the way you look and feel you have to adopt this habit....and don't worry it gets easier the longer you do it! Make sure you ask me how I can make your food preperation easier and keep you eating those 5 small meals every day!!!

The PIttsburgh Great Race!!!

Hello all!!!

I am bringing some good news after we all watched our beloved Champions the Steelers lose their second in a row!!! What the hell!!!! But on a better note here is an update from the Pittsburgh Great Race that we ran this morning! If you all have never done it you should....it's incredible!!! It was so much fun to be there with 13000 other people running in the rain. Sarah...my beautiful girlfriend and fellow trainer ran the race with her sister, Maura, who under Sarah's guidance and motivation has lost ALOT of weight!!! They both ran the race together and finished around an hour (race results have not been released yet) So when you see them congratulate them! I ran the race with my client, Krystyn Snyder, who has worked with me now for over a year and lost around 80 lbs!!! She ran her butt off through the rain and we crossed the finish line around an hour and 20 minutes!!!!! She did an awesome job!!! Check out her testimonial on my website at http://www.hardcorptraining.com/ \

I hope to have a big group representing Hard Corp Training next year so lets get started on reaching that goal!!!

Got Steps!!!

Hey all!

I wanted to kick off this new blog site with my first post on some exercise ideas for you all! So as you all know...and if you don't you will learn fast...I am a huge believer in the KISS method. Keep It Simple Stupid
That being said I always try and apply that method to my training. Being in the mountains of Afghanistan with limited resources forces a man to make the best of what he's got! If you have a passion for working out then you can make anything work for you. The best and most effective tool you have in your arsenal is your own body! There are so many things that you can do with your own bodyweight. Many people can't even do a correct pushup with their own body weight but have no fear cause we can work towards that!!!

Today I wanna focus on doing a full body workout with just your steps. Now if you don't have steps, or don't know where any steps are....then just stop reading now because you are hopeless! I mean really....is it that you don't have steps or don't know where they are, or that you are too chicken to get yourself going?!?!?! If you are ready to take charge of your body, get into kicka@# shape and turn your life around then please read on!

So you have some steps and don't know what to do with them.....

Lets start with just running up them! It's one of the best cardio exercises out there. You use your own bodyweight as resistance and it's easy to measure your progress...plus it's like ten times harder to do than just running on a treadmill or flat surface because you are CLIMBING UP! You can start with just doing 20 steps then increase the number of steps you do or how fast you do those steps. Just running up steps too easy? Try skipping a step or two! It forces you to leap up and push off the back leg.....making you use 100% of your power...also called plyometrics...to acheive a goal. You can also just walk up the steps skipping a step or two...these are called step ups. If you wanna get in shape fast keep doing the steps but add weight....by carrying dumbells or whatever you can find....then increase that weight as you get stronger.

So what about the rest of your body? If you can't do a regular pushup on the ground.....try doing it at an incline on the steps. Start with your hands at about chest level on the steps....do about 12 of these until they get easy....then move down a step until eventually you can do a pushup on the ground! If you can do a pushup on the ground then try switching. Put your feet up on the first step and doing them on a decline (this makes more of your bodyweight move towards your chest and arms) Again work up to 12 of these till they are easy then move your feet up another step to make it harder!

Want big arms??? Who doesn't? Working your triceps will dramatically improve the strength of your arms because your arm is made up of 2/3 triceps and only 1/3 bicep! You can do dips easy on steps!

Wanna work those adductors and abductors? Try walking sideways up the steps!

Wanna improve your jump for sports? Do two and one foot "hops" up the steps! Make it harder by skipping a step or two or three! See how many you can do in a months time!

Well, there you have it! Tons of exercises you can do with steps in your home or at work or wherever you can find them! Remember to just be careful:)

Welcome One and All!!!

hello everyone and thank you for checking out my blog!

I am offering a special discount!!!! I will pick the best fitness question out of all the questions i receive between now and monday and that person will receive a free session!!! Everyone else will get their questions answered. Its a win-win situation


Thanks

Get Lean. Get Strong. Get Hard Corp.