Quick and Effective* Muscle Building/Fat Loss Workout

What's up kids?!

I'll make it short and quick today. I'm on my way out the door to take care of a few things, but I wanted to leave you with a quick and easy workout that will get your heart rate up, accelerate your metabolism, and light a fire under your ass!

*Note- This workout itself is NOT easy. These sessions are short, brief, and intense. That's what I meant by easy. It requires little to no equipment, will take you literally 20-30 minutes, and have you burning calories all day long! You MUST push yourself on this workout to get maximum benefits. 20-30 minutes of ass kicking!!

"20 Minute Machine Workout" Perform the following circuit for 20-30 minutes. Try to get as many rounds in as you can!Take as little rest as needed between exercise. You'll need to get out to either a park or track (there should be no excuse, there are plenty of these around! Go to your local high school or neighborhood park!)



-Perform a brief 5-10 minute movement prep warm up of jogging, skipping, leg swings, arm circles, hip circles, and light jumps before beginning.

Push Ups x max reps
Sprint x 50 yards
Burpees x 10
Sprint x 50 yards
Walking Lunge x 20 (10 per leg) LONG STEPS

*If it's been a while since you've sprinted, build up to a speed that is around 80% effort (pretty fast but not BALLS OUT. I don't want you pulling a hamstring on me! ;) )
Cooldown with a light/easy 5 minute jog and some easy stretching. Enjoy!

*Thanks to Underground Strength Coach Zach Even-Esh for inspiring the format of this session. Trust me, this one is no joke! Post a comment below and let me know how it goes! This sessions requires NO equipment but your own body and a will to push yourself HARD!

See ya!

-John Cortese, YFS

New Features at the Blog!! You don't wanna miss this!!

WOW! It's been sometime since I've updated this thing. I've had a very busy summer training athletes and clients to get in the best shape of their lives! I ran a speed camp for local athletes that wanted to get faster, quicker, and more explosive for their sports... The attendance was lower than expected but every athlete that participated improved significantly!!

Big shout outs to Alex, Cara, Julie, and Caitlin. You guys ROCKED this summer!! And of course, can't forget about the international basketball players from 1-Dream that I had the pleasure to work with for 4 weeks. What a transformation they made from day 1 to the last session!!

Q & A column?! YES!!



Anyways, just wanted to let all of you that may read this thing regularly that I'm now going to post a weekly (or monthly, depends on how many questions and response I get) Q & A column. Send me ANY question you may have about training, muscle gain, how to get stronger, faster, jump higher, lose fat, nutritional questions, etc.. Basically ANYTHING that will relate to YOU reaching your goals FASTER than you ever imagined. A couple rules though..



1.) PLEASE be specific in your question. General questions will get general answers.

2.) Please be patient. The best way to get your questions answered is to be specific, leave your name and I will do my absolute best to answer you in a timely manner. If you are rude or demanding, you can be sure that I WON'T answer. Fair enough? =) Of course!

3.) Be aware that not ALL questions will get answered; if I get a boatload of questions that are all very similar, it will for sure get posted to the blog. Just be sure to check back frequently-- trust me, it's worth it!!

4.) If you have a question, you may e-mail me at john.cortese1@gmail.com and in the subject line make sure you put the words "Q and A". Otherwise your email may not be reviewed. Also, your questions MAY be put onto the website. I will keep your first name and last initial only for privacy purposes if it gets posted to the site. This is to help address others that may have similar questions.

OK enough rambling!! Send away.. Let the learning and discussions begin! This will also help me address some common myths, questions, concerns, etc about training. TRUST ME, there are MANY out there. Don't worry though-- I'm here to dispel those once and for all!

See ya guys in a couple days.

Thanks for reading!

John Cortese, YFS
john.cortese1@gmail.com

PS- Have you checked out Prograde Nutrition ?!? This is by far one of the BEST, trustworthy, NO BULLSHIT nutritional supplement companies out there that actually cares about YOU. I highly recommend it! John Cortese "Seal of Approval"!! Would I steer you wrong?! NO WAY!

The Top 3 Supplements for Acheiving Athletic Excellence, Maximum Fat Loss, and Overall Health!

The internet can be very confusing as you may already know. There is so much information out there that it can get confusing when looking for an answer. One person says one thing, another person says different. Who is right? Who is wrong? Well, I wanted to write this quick, easy to read post for you to explain my TOP 3 supplements that will immediately improve your health, well-being, sports performance, body composition, etc. Not only will I list my top 3, but I will also link you my recommended products. I like to keep things simple and easy, so taking the guesswork out of trying to find a product out there for you makes it even less confusing for you! Since most athletes and the general population have no idea where to look first, I'm giving you my list of the products that are actually PROVEN to work- not gimmicky ploys and scams that are out there just to take your hard earned $$.


Don't Let THIS GUY Scam YOU out of YOUR $$!


**Disclaimer- These are not prescriptions or intended to treat, cure, or prevent diseases. These are supplements, which literally supplement a sound diet and exercise program.

OK, with that being said, here is my NO BS, TOP 3 list of supplements you can utilize in your arsenal that can very well be the missing link to you achieving your goals.


1.) EFA's or Essential Fatty Acids- These have been proven to promote fat loss through stabilizing blood sugar levels, decrease joint pain, improve heart health by decreasing inflammation, and even regulate mood and relief of PMS symptoms. I highly recommend Prograde Nutrition EFA Icon ==> EFA Icon



2.) Post Workout Recovery Drink The post-workout recovery drink is highly effective and one that every person who exercises should be using. Did you know that “A recent 12 week study says that those who failed to consume a post workout meal immediately after their workout suffered a lower metabolism, loss of fat free mass, and had clear indications of muscle loss—while their conterparts (those who consumed a post workout recovery meal) significantly lost more fat, increased lean muscle, improved their metabolism, and increased dynamic strength.” A simple, easy way to achieve this is to consume a drink with the proper 2:1 or 3:1 carbohydrate to protein ratio. I recommend Prograde's Workout Recovery Drink ==> Workout Recovery Drink

3.) Multi-Nutrient Formula Most mutli-vitamin formulas out there contain WAY too much of the recommended daily intake, which results in you literally pissing away your $$ yet again. Also, the absorption rates can be tricky and often times these formulas are filled with every single vitamin and mineral out there that you get an upset stomach, and many of these vitamins won't even be absorbed since they have to compete with the others in the product i.e. zinc and calcium. My preference nowadays is to steer towards more natural food based products, and even further look for a men's formula and women's formula. Some highlights for men ==> Proven to promotes maximum fat burning potential through optimal nutritional foundation, support prostate health, boost digestive system function; and Women can expect ==> support hormone balance, improve sleep quality, increase energy levels, makes nails stronger and hair shinier, etc..



Sounds GREAT doesn't it? You can find these products here ==> VGF 25+ for Women and VGF 25+ For Men. These products are nutrient rich concentrated with 25 whole vegetables, greens, and fruits, so you know you will be covered!

There you go... My top 3 list of very basic, food-based products that are HIGHLY EFFECTIVE AND PROVEN TO WORK. NO BS, NO HASSLE, NO SIDE EFFECTS. Look; if you are content with where you're at now, that's fine. But if you want high quality, research based, safe supplements that WILL help YOU achieve your goals, look no further than what I've listed above. I'll tell you straight up, it's not the cheapest around- they are NOT Magic bullets- you still have to put the work in at the gym and in the kitchen; Look at it as an investment for YOU and you'll be pleased with your results. No matter if you're an athlete or just looking to get fit, these should be the FIRST in everyone's arsenal if they're looking for a supplement to improve sports performance, fat loss, build muscle, etc.

If you have any more questions, as always, contact me and I'd be glad to give you some more tips if needed.

-John Cortese, YFS
Follow me on Twitter! ==> John Cortese on Twitter

Do you WORK OUT or Do you TRAIN ?!

This could be why your results are lacking!


Please, DO NOT be THIS at the Gym....!!!

-Ever wonder why no matter how much you "work out", how good you think your diet it, how much you've cut back on the sugary shit you've been eating, etc etc etc.. No matter how HARD you think you've been working towards a goal, NOTHING works?! You just are NOT getting results? I have one very simple question for you that may make you take another look at how you are going about the fitness game...

Do you "WORK OUT" or do you "TRAIN"?!

What is the difference?!? Well very clearly.. When I refer to "working out", it's the people that go to the gym.. talk on the cell phone..read the newspaper while they are exercising... carrying on a full conversation with the person sitting next to them... watching TV... taking a break to smoke a cigarette (YES I HAVE SEEN THIS!). Basically, you go through the motions for some reason or another. Maybe you feel obligated to be there? Maybe it's peer pressure. Maybe it's the newest "thing to do". Either way, I almost go crazy when I see this type of BS. Why even waste your time if you're going to just take up space for others that actually are going to put it to good use?!



Then what is TRAINING? Ever see the guys who don't say a word when they are in the gym to ANYONE? How about the girls who's shirts are drenched in sweat after an intense 25-45 minutes of HIGH INTENSITY, gut-wrenching work? Think INTENSITY.

It is with my humble opinion that if you are going to step foot in ANY GYM, you best have a purpose. No matter what that purpose is, you are there to take one step FURTHER to your goal. If you're there to socialize, please leave and go to Starbucks. I realize that some commercial gyms can be intimidating for newbies, I understand this. The one's with experience out there should be (and for the most part ARE) willing to help you out if you approach them with respect and actually show you want to LEARN.


"Ever felt like this during a training session?! Try it sometime! Nice work Mr. English!"

I will never turn someone away if they truly want help and are eager to put in the HARD WORK it takes to get to where they want to be. In order to achieve REAL results, you must be willing to break out of your comfort zone. If you don't really know what I'm talking about, Ryan Joiner (owner of Athlon Elite) is offering 2 F-R-E-E Trial sessions at Athlon Elite here in San Luis Obispo, CA. All you have to do is go here Athlon Elite, fill out a quick bit of info about yourself, and you can truly see and feel what it's like to break out of your comfort zone and TRAIN HARD. Not only do you get this, you will also receive: An Introductory Fitness and Nutrition Consultation to assess your goals, a copy of Our FREE Report "The Truth About Fat Loss!", and a subscription to our quarterly newsletter. All this is valued at $175!! And you get it all for F-R-E-E.



So what are you waiting for? Are you willing to take action and take that next step? Either way, no matter what YOU do or where you are, don't be afraid to push yourself a little bit! You'll be glad you did!

-John Cortese, YFS

Win the Battle against FAT Cells!

How Essential Fatty Acids can help YOU lose fat!


Don't expect any miracles sitting on your butt!


As a fitness expert, you know I'll never promise you a pill is going to be the answer to that "jiggle in your wiggle." If you want six pack abs you're going to have to work for them.



BUT...

There is some very promising research out there in regards to a dietary supplement you've probably been hearing a lot about.

Yes, I'm talking about Essential Fatty Acids. You probably have heard them called something like Fish Oil pills.

How's this for good news?!

*University of Georgia researchers have found something pretty amazing about Essential Fatty Acid supplements containing DHA. Get this: The actually help STOP the conversion of pre-fat cells into fat cells by causing them to die out before they can mature.

Once a pre-fat cell becomes a fat cell, well, there's no turning back. You've got that fat cell for life. Imagine, actually decreasing the accumulation of fat by taking an Essential Fatty Acid supplement containing DHA!

Now let me do my best infomercial voice for you...

But wait, there's more!


Seriously, that's not the only benefit of Essential Fatty Acid supplements containing DHA.

According to studies** done at the University of South Australia people that combined exercise with Essential Fatty Acid supplements containing DHA saw greater fat loss than the test group that only exercised and did not take the supplement.

How can you not be excited by these research studies??

Now, personally, I don't like Fish Oil pills because they cause you to burp like crazy. If you've ever taken them you know exactly what I mean. And they aren't always the highest quality.

I prefer EFA Icon from Prograde Nutrition because they use Krill Oil. It's been found to be a superior source of Essential Fatty Acids containing DHA. Plus, with EFA Icon there are NO fish burps. And I haven't even mentioned all the amazing health benefits from this dietary supplement.

If you're looking to accelerate your fat loss results than I really recommend you go with Prograde Nutrition's EFA Icon. You can get it here: Prograde Nutrition EFA Icon

Yours in rapid fat loss,

John Cortese, YFS

PS - Remember, EFA Icon is NOT a miracle solution. You will need sound nutrition and exercise. BUT the research is there. It's definitely a supplement with powerful fat loss properties. Prograde Nutrition EFA Icon

* Journal of Nutrition, Vol. 136:2965-2969

** American Journal of Clinical Nutrition, Vol. 85:1267-1274

How to WRITE like you SPEAK and make MORE $$

Today I'm lucky enough to provide all of you with a guest post from a friend of mine. His name is David Tendrich, founder and owner of Visionary Jammer Guitar School in Atlanta, Georgia. David also happens to be what I consider a GENIUS when it comes to dominating your local craigslist advertising, how to write good sales copy, making unique yet effective ads for your small business or service, etc.. Hell, the guy made over $1,000 in ONE WEEK using his craigslist advertising techniques!! Anyways, I have a great guest post from the man himself below.. Without further a due..

How to write an ad or website as convincing as any sales pitch you’ve ever spoken
Turning how you speak into how you write

By: David Tendrich
Unexpected Ways Creative Design & Marketing Solutions
DTendrich@gmail.com

The man himself, David Tendrich
He knows a thing or two about making creative ads!

Finding your voice

Many of us are great talkers. We think of an idea, and instantly find the right words to tell that idea to others. And as far as business goes – we know exactly what to say to turn a prospect into a client. However ask us to write an argument as compelling as one we spoke, and we freeze up. The words get stuck, and so what comes out is this mangled, gnarled splatter of letters that couldn’t convince a cow to eat grass.

The Trick to Writing Like You Speak


Here’s the trick to writing how you speak… Write how you speak! The most compelling copywriting is the most down to earth copy that you can really connect with and relate to. So pretend you’re speaking – don’t use crazy words or phrases you never would in talking, or suddenly become super formal. Just be yourself.
Here’s a technique that will help you to do just that – to be yourself while you write.





Gary Halbert’s Technique

Gary Halbert is considered by many to be the best copywriter who ever lived. If you haven’t heard of him, check out http://www.thegaryhalbertletter.com. It’s a collection of hundreds of free articles written by Gary about copywriting and marketing. Brilliant stuff. Anyways, in an interview on this very subject we’re discussing today, Gary offered a solution for people who have trouble writing.


"Mr. Gary Halbert ladies and gentlemen!"

That solution is to carry around a recorder. And whenever you’re talking with a prospect about your business, record the conversation. Do this repeatedly until you forget you’re even wearing a recorder, because that’s when you’ll really be natural and compelling. Then, when you feel you’ve recorded some great material, sit down, and write it out.

And presto! You have yourself copy that’s better than 90% of what’s out there!

The reason that it’s better than 90% of what’s out there is simple: you wrote down what you actually said to another human being. In copywriting, you’re speaking to other human beings. So if you can remember that for every copywriter there are copyreaders, you will sound much more natural and compelling in what you write.
Maybe even take out a recorder and pretend you’re speaking with someone about your business. Or talk out loud as you write. Do whatever you can to tap into your voice, and to get it down on paper. Because the second you start writing copy that really feels natural, that just flows out as easily as spoken words, you have yourself something people will really respond to.

And if you have any questions,
Or if you would like a custom-designed/copywritten Craigslist ad, website, etc. of your own,
Contact David Tendrich at DTendrich@gmail.com

And thanks again, John, for the opportunity to write a guest post on your blog!

5 Super Simple Fat Loss Tips

Keeping FAT LOSS Simple!

Fat loss isn't rocket science. I know we love to make our problems seem much bigger than they really are, but when you really look at them they're typically easy to solve. And that's often the case with fat loss.


Fat Loss shouldn't have to be rocket science!


To prove it to you here are five super simple fat loss tips you can easily follow:

1) Stop guzzling liquid sugar. Yes, I mean soft drinks and juices and bottles of iced tea loaded with high fructose corn syrup. For the most part, a 12 oz can of cola is 150 calories of pure sugar. Have a couple of those a day...

2) I've written it a gazillion times and I will continue to - eat breakfast! If you want to make fat loss easy then make sure you start your metabolism off on the right foot.

3) Eat more fruit. Aim for at least 5 servings a day.


Eating More of these can help the fat BURN OFF!!


4) Eat more veggies. Again, aim for at least 5 servings a day.

5) Stop eating so many processed foods. If it comes in a box from your grocery store it's most likely processed. The fresher the foods the better.

**Bonus tip**

You can make tips 3 and 4 a breeze by using a whole foods based multi. Personally, I love Prograde Nutrition's VGF 25+ (VGF 25+ Men OR VGF 25+ Women) because it is made from 25 WHOLE veggies, greens and fruits.

Yours in health,

John Cortese

PS - You know I take my nutrition seriously. And it's why I ONLY recommend Prograde Nutrition's Whole Foods based multi. They have both a men's (VGF 25+ Men) and women's (VGF 25+ Women) formula.