Archive for exercise


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Check out my new video! I am discussing women’s pushups and the philosophy behind why I do what I do with my clients. Pushups are a great overall body exercise but with the traditonal way women do pushups you don’t get much activation in the abdominal region. If you are a woman, do your pushups this way for more abdominals action and better results. I hope you enjoy the video. See you on the lean side.

Darren McDuffie

Certified Strength and Conditioning Specialist

Certified Nutrition and Weight Management Specialist

Certified Fitness Testing Specialist

Certified Exercise Foundations Specialist

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What’s up people? I happened to be watching a movie called Hurricane Season a few weekends ago. If you haven’t seen the movie, its a true story based on a basketball coach who coaches his team to the state championship after enduring Hurricane Katrina. I guess that doesn’t sound to amazing, but he does this after almost all of his players leave to go to other schools after the devistation of Katrina. How bad was the devistation of Katrina? It was very bad, and at one point this coach doesn’t even have a gym to practice in with the players. It is a very good story and I encourage you to watch it.

In the movie, Forrest Whitaker “plays” the coach of the basketball team. He manages to  get enough players to have a team and a season. The players for the most part are new to one another and have to learn to play together as a “team”. There is one player who doesn’t want to play as a team but would rather play as an individual.  He doesn’t want to pass the ball and thinks he has to score all the time. The guy is very selfish. At one point the head coach played by Forrest Whitaker goes to the boy’s house and is having a conversation with him and says, “ only a fool doesn’t change ”. This line really stuck with me and it made sense. Does it make sense to you?

I love fitness but I realize everyone doesn’t share the same love I have for it and that’s fine. But.. if I told you I had the cure for diseases and  premature aging, would you believe me? I don’t think you would especially if I wasn’t on TV talking about some pill, right? I can tell you I do have a cure for what I mentioned above but its not in pill form, its in the form of diet and exercise. Yup… that’s the truth, but you have to make some changes to enjoy the benefits which most people aren’t willing to do, but like the movie said, “only a fool doesn’t change”. Until next time…see you on the lean side.

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Hey… its been a crazy week! I wanted to talk to my women today through the blog because ya’ll got real issues!!!! I have no idea why the same questions come up from women again and again, but it always revolves around 4 things hence my title, “Four Women Only”. I am going to run down these 4 things and get them off my chest and be done with them once and for all. I don’t know if you can detect my “tone” by my writing but if you can’t, then I’ll tell you I’ve had enough up to my eyeballs with answering these 4 things. Ladies, I am going to run them down to you right now, pay attention!

Diet-  The cookie diet, oatmeal diet, cat diet, rat diet… whatever diet you are on stop now because I can tell you it is only a temporary “fix” and it won’t last. Most of the weight you lose on diets is unhealthy weight loss… you lose weight, but also muscle. Muscle is what keeps your fat burning oven going all day. Our society places pressure on women by telling them they have to be a certain dress size and certain weight to look good and diet companies feed off this. I don’t care if Dr. Seuss made your diet… it ain’t gonna work long term! The only long term solution is a change in eating habits and weight training.

Starving yourself– The principle of fat loss is burning more calories than you consume but you need to eat! The right foods can help your metabolism along but starving yourself only slows down your metabolism.You can strategically fast” to lose bodyfat and there are some obvious benefits to this, but just plain starving yourself is crazy.

Instant Gratification– Tell me why… why, why, why do I always get asked by a woman who hasn’t exercised in years ask me within 2 workouts why they aren’t losing any fat. It didn’t take you 2 days to gain all the fat you have, why do you think it’s gonna take you 2 days to lose it! This leads me to my last and final point.

Scale Watchers– Women by far are the most guilty of this. Quit watching the scale and worrying about weight loss. The name of the game is fat loss. Muscle is more compact than fat so as you start to train with weights etc., you’ll notice your clothes will start to fit better and you’ll look better naked. Yup I said it! ( smile) It may not necessarily show up on the scale but it will show in the compliments you get, and the added energy you’ll receive from working out. Always remember… you want to improve lean body mass.

Bonus Tip***** Women… please don’t be afraid to pick up a weight or a resistance band and start using it. You’ll transform your body quicker doing this. If you have the chance to weight train vs climbing on the treadmill doing boring cardio,  go for the weight training. Ladies send me your questions/ comments I would love to hear from you. See you on the lean side.

Darren McDuffie
Certified Fitness Testing Specialist
Certified Exercise Foundations Specialist
Certified Nutrition Education and Weight Management Specialist
Certified Strength and Conditioning Specialist

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Feb
19

Stop craving Sugar

Posted by: Darren McDuffie | Comments (0)

I don’t know about you but every now and then I crave something sweet. I also know sometimes its good to give into your cravings especially if its something you want to enjoy on your “cheat” day. Yeah… its good to enjoy those sweets every now and then but if you are enjoying them all the time, I can bet you won’t lose any fat. So what can you do about it? Take a look at this video and it will help you curb the sugar cravings so you can lose fat. See you on the lean side!

Darren McDuffie
Certified Fitness Testing Specialist
Certified Exercise Foundations Specialist
Certified Nutrition Education and Weight Management Specialist

Certified Strength and Conditioning Specialist

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Categories : Exercise training, diet
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Feb
17

My Fitness vs. Your Fitness

Posted by: Darren McDuffie | Comments (1)

My fitness vs. your fitness

I hope you are enjoying your President’s day holiday! If you didn’t have a holiday today well, I can only sympathize with you. I like having an extended weekend as it helps me to catch up on things. What about you? Anyways… I subscribe to other fitness newsletters because as a personal trainer, I figure there is always something out there I can learn but can you learn to much? I think this is possible because I notice quite frequently I’ll receive emails from other fitness gurus and they sometimes seem to contradict each other. So who’s right?

Fitness can be overwhelming in some aspects if you let it. All the fitness experts want to see you use their method or supplement because they want to make money. So who do you listen to and how do you know what they are telling you is right? I don’t have the answer for you but what I can tell you is learn the basics. There are basics to everything and they will work but for some reason fitness experts are intent on making things a bit harder than what they should be. Are you doing too much cardio? Are you doing too little cardio? Should you even be doing cardio? It goes on and on. It’s enough to make anyone confused so again, what do you do?

Find out what works best for you… and stick to it! There is no need to jump on the latest fitness program, the latest gadget, or the latest diet. Learn the basics first and listen to your body because your body knows what works. You may need to “tweak” something every now and then and that is to be expected but jumping from one thing to another only keeps your results delayed. What do you think? Until next post, see you on the lean side!

Darren McDuffie
Certified Fitness Testing Specialist
Certified Exercise Foundations Specialist
Certified Nutrition Education and Weight Management Specialist

Certified Strength and Conditioning Specialist

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Categories : Exercise training
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