Huge Announcement

I am excited to announce that I am now The Director of Education at In2One Wellness!

You probably know me as a Personal Trainer or as the Owner of Fitness Know How Headquarters. Which is great.

But throughout my career the driving force in my life has always been to teach people. Fitness Know How Headquarters is an example of that evolution. Through the Internet I was able to go from working with one client at a time to sharing what I know with the world (or at least the many thousands of people who’ve visited the site).

My big career goal is to lead the way in establishing an educational standard for the fitness industry. In much the same way that doctors, attorneys, and many other professionals have a clear educational path they must follow before starting their careers. Fitness professionals should have that same level of respect in the community. And clients deserve quality programs that are safe and effective and delivered by highly educated professionals.

So what does this mean for Fitness Know How Headquarters and my newsletters? You should see very little change. I might not create as many blog post and I may send out fewer newsletters. But as I continue to develop the curriculum, I’ll be able to share that information on the website and though emails. So you may not see any changes at all.

In2One Wellness is an eclectic place for well being. We offer programs for early childhood development, Active Adult Lifestyle programs for boomers, nutrition based weight loss programs, Golf specific programs for juniors through seniors (and competitive golfers), innovative group exercise classes, back pain management and much more.

My job as Director of Education is to create an accredited academy and to deliver certifications for each program. So that the quality of instruction is high and clients experience a genuine In2One Wellness experience as we expand the business into other markets.

Eventually my plan is for the academy to expand into a University that will offer bachelor and master degrees in many disciplines of human movement, nutrition and wellness.

And all of this should be done by the end of the year! Just kidding, it’s going to take many years. But is the impact that I’m going to make in this world and the legacy that I intend to leave.

This new position at In2One Wellness is simply the next step toward that goal.

I’m glad that you are part of this journey with me.

In Good Health,

 

John Preston

Director of Education

In2One Wellness

Why “Fitness Tutor”

One of the more significant changes that you may have noticed recently, is my use of the term. “Your Fitness Tutor.” I want to take a little time and explain the reasons and importance of that phrase. I want to explain what it means for you and how I can continue to help you.

I began my career in fitness almost 18 years ago. If you know me personally, then you most likely would consider me a Personal Trainer or Boot Camp Instructor. But I no longer consider myself either. I’ve created and developed Fitness Know How Headquarters to help more people to improve their health and fitness. I believe through this new approach people will get better faster and permanent results from their fitness programs, compared with working with a Personal Trainer

The Personal Trainer model is broken, it doesn’t work for the vast majority of clients. It only works for the Personal Trainer. They continue to take your money and don’t teach you a thing about how to get results. Don’t get me wrong all of the trainers actually want you to get results, but they’ve got bills so they will continue to tell you that what you really want is a trainer. Plus a common flaw is that people think that the actual hiring of the trainer or joining of the gym is all they need to do to get results. I’ll teach you what you really should be doing.

Here’s the Deal. You don’t join a gym because you want a gym membership. And you don’t hire a Personal Trainer because you want a Personal Trainer. You want results! You want to experience some meaningful and significant health and fitness results. Now everyone has different reasons and goals, so I’m not going to tell you what your goals should be. But the bottom line is when you join a gym or hire a trainer you want results.

So here is my question. Have you joined a gym in the past or hired a personal trainer and not gotten the results that you wanted?

If you answered yes, then I’m going to share the secret why?

You don’t know what you’re doing.

Now don’t freak out and get mad at me. There is a lot of stuff that I don’t know how to do. If the transmission fails in my car, it’d be a really bad idea for me to try to fix it myself. I’d take it to a professional, a mechanic. And it’d be expensive to fix. But you know what, I’d get the results that I want (a fixed transmission, not a mechanic).

A Personal Trainer is way more expensive than a mechanic. Why would you keep spending money on a gym membership or a Personal Trainer when you don’t have to?

The Good News is, you don’t have to. You just need some simple, basic, and honest information on exercise and how the body works. Then you’ll get the results that you want. You don’t have to master the information. I’ve already done that. And I’m happy to share it with you.

That’s where “Your Fitness Tutor” comes in. If your struggling with math, you don’t get different parents, or change teachers or move to a different school district. You hire a tutor. Someone who understands the subject thoroughly. And you spend just enough time with that tutor to bring you up to speed to get the results that you want.

That’s why I use the term “Tutor,” because a teacher, trainer, coach, instructor, etc., is there on a daily basis. With a tutor you pop in, get the information and help that you need then you’re on your way.

Then you can come back to Fitness Know How Headquarter when you aren’t experiencing the results you want, and learn what you need to. Then go off on your own and experience incredible success.

All of my programs are designed to teach you what you need to know so that you can be successful on your own for the rest of your life.

And I provide that information at a fraction of the cost of just one year of Personal Training. If you trained with me 3 times/week for a year it’d cost you over $11,000. And you may or may not get the results that you want.

But if you are willing to take the time to learn just a little, then you’ll get the results that you want and you won’t spend that much in a lifetime (and once you learn it, you’ll have a very long and healthy life).

Now there is a catch. You’re going to have to take personal responsibility for your behavior. I can provide you will all of the information that you’ll ever need to know to be successful. But if you don’t apply it, nothing will happen.

But that’s really not that big of a deal. Who in their right mind wouldn’t make their own health a priority once they are equipped with accurate and honest information?

The Benefits of having a Fitness Tutor

1. Super Low Cost
2. Affordable and Effective Fitness Solutions
3. You’ll Be Empowered With Knowledge For Life Long Success
4. The Results That You Want!

In Good Health,

John Preston
Your Fitness Tutor

10 Tips To Help You Get More Fit

Here are 10 simple tips that can help you to improve your fitness starting today

1. Know yourself – Want to stick to your exercise program? Choose a schedule that works for you. If you’re a morning person, heard for the gym first thing. All of your good intentions could be gone by the end of the day. If your not a morning person, don’t force yourself to the gym at dawn.

2. Have a ball – Exercise balls are one of the best trends for a good reason. They are versatile, can be used at home or the fitness center. They help to improve balance, stability and coordination. Plus they can be fun and relaxing. They are accessible and not threatening.

3. Hit the weights – There’s no substitute for strength training to improve your body’s ability and appearance. You may not see the scale move right away, but as you gain muscle mass and lose fat, you’ll notice that you look slimmer and leaner.

4. Cut yourself some slack – If you get discouraged about your fitness progress, think back to your first week. Give yourself credit for what you’ve accomplished already and for overcoming the biggest obstacle; getting started.

5. Beat the six-month barrier – Half of all people who join an exercise program drop out in the first 6 months. And half of those drop out before they even attempt a single workout. If you break the 6 month barrier, you’re likely to make exercise a lifelong habit.

6. Get it on Disc – Can’t make it to the gym? Have a stash of workout videos at home. You can work out at home any hour that you choose.

7. Do something different – Try an exercise activity that is very different form what you do at work. If your job is demanding and time-pressured, get outside and hike. If your job is task-oriented and full of details, you might like a cardio machine. Which allows you to zone out and concentrate on anything.

8. Split it up – Aim for 60 minutes of exercise a day, and break it up into 20-minute chucks to make it more doable.

9. Engage your brain – Lots of people give up exercise because it involves your body and leaves out the mind. Look for way to get fit that also ask you to learn something. Like belly dancing, ballet, hatha yoga or Tai Chi.

10. Believe in yourself – Numerous studies show that exercisers who believe in their abilities perform at a higher level, and are more likely to stick with a regular routine.

Our Brand New Workout of the Month Program

Tired of the same boring workout routines, can’t seem to reach your goals, have you hit a plateau, or just never worked out before…?

If so, then Fitness Know Headquarters can help.

Fitness Know How Headquarters’ Workout of the Month Program will help you to get into amazing shape




When you follow a structured exercise program, you can expect incredible results. Our workouts are designed to shock your body with a brand new, fresh workout each and every month. When your body doesn’t know what to expect next, it’s forced to adapt. That means you’ll see change and that equals results.

You’ll feel more energy, drop unwanted body and belly fat, firm, tone and shape your body, tighten soft spots, and fit into your favorite clothes.

Each month you’ll receive a brand new workout. And, every workout is different. You’ll get exercises and workouts that focus on muscle endurance, balance, stability, core training, flexibility, muscle development, abdominal training, coordination and functional movements, and increased strength.

You’re going to look and feel AWESOME!

Each exercise for every workout comes with a photo example and a detailed description. Here’s an example of what you’ll get:


BOSU Squat

Start Position

Finish Position

This is a great exercise because the squat helps to strengthen all the major muscles of the lower body, and the BOSU is excellent for providing an unstable surface.

BOSU is short for “Both Sides Up”. This piece of equipment is designed to be used with either side up (or down, depending on how you want to look at it). The BOSU is essentially 1/2 of a stability ball with a solid, flat base.

For this exercise you want to place the BOSU upside down (the ball side down/and flat base up). You want to stand on the BOSU with your feet about shoulder width apart and your toes pointing straight forward.

Start Position – The easiest way to get on the BOSU is to place one foot on the base near the edge. If you look at the BOSU as a clock, place your foot in either the 3 or 9 o’clock position (depending on which foot you choose to place first). Slowly place all of your weight on that foot until the edge of the BOSU is touching the ground. Then carefully place your other foot on the opposite side of the BOSU. Slowly transfer your weight toward the foot you placed on the BOSU second, until you are standing with even weight on each foot.

NOTE: The BOSU can be extremely unstable until you learn how stand on it properly. The good news is the learning curve is steep, so you’ll figure it out quickly. If you have difficulty standing on the BOSU, don’t attempt to perform the squat. Instead the exercise for you is to simply stand on the BOSU until you establish balance, stability and confidence. Once you do then add the Squat.

As you lower yourself to the finish position there are several things you should focus on to perform a squat correctly. One your hips (butt) should begin the decent toward the ground by moving backwards. Imagine that there is a chair behind you. If you lower your hips straight down you will never find the chair with your butt. Second you should counter balance your hips moving backwards by leaning forward at the waist (if you don’t you’ll fall backwards). Third your knees should stay over your feet. It’s OK if they move forward a little but they should not move in front of your toes. And your chest should remain upright facing forward (not toward the ground).

You should inhale as you lower your body.

Finish Position – The goal at the finish position is to lower your body until your thighs are parallel with the ground.
As you stand up and return to the start position, you should exhale. Your knees, hips, and back should all return to the start position simultaneously.
Perform 2 sets of this exercise with a tempo of 1/1/1


In addition, you’ll also get a FREE workout workbook to track your progress during the month.

You don’t have to bust your budget to get fit!

You’ll get all of this for only $3.99 per month!!

Get Started Today!

More Variety, Less Boredom and Burnout. It’s the Right Exercise Program for You!

Affordable Personal Training:
We provide all the benefits of a personal trainer without the expensive price! While most personal trainers charge at least $50 for just one hour, our comprehensive, highly effective exercise programs are affordable enough for even novices to try out.

An exercise program is more successful if it includes variety and continually challenges the body to work hard. Fitness Know Headquarters’ Workout of the Month program utilizes this concept. Our online workouts include loads of variety and frequent changes to keep your mind from burning out and your body from adapting and hitting a plateau, which can cause you to stop losing weight and/or gaining muscle.

Get ready for not only a new body but a new life! Whether it’s losing weight, toning up, building muscle, increasing stamina, improving balance or flexibility, Fitness Know Headquarters’ Workout of the Month will help you reach your fitness goals through expert instruction. And, we’ll help you learn how to stay that way for life.

Let us be your personal, one-on-one fitness consultant. As we guide you on the fitness path, we’ll help you avoid common exercise mistakes that just waste your time, and we’ll teach you techniques that will get you the fitness results you’ve always wanted.

Only $3.99/Month

Workout of the month terms, cancellation and refund policy

Prize Payout For The Big Event Happening This May

 

Big Event Coming This May!

OK, I’ve hinted at this a couple times, there is a huge event happening this May. And I want you to be part of it. I really do want to tell you all the details today. But unfortunately I can’t. I would get in all sorts of legal trouble if I talk about it now. But I can tell you this.

It’s going to be a ton of fun. It’s going to be interactive. It’s going to be emotional and inspiring. It will be national in scale (so everyone in the country, possibly in other countries as well, can participate). It wiil involve fitness, nutrition and weight loss.

There are only a couple things that you’ll need to do to be part of it. Again I can’t tell you what all of them are quite yet. But one of them is you have to “like” Fitness Know How Headquarter’s Facebook fan page. Only people who “like” the page will be eligible to win CASH!

OH YEAH there will also be CASH prizes (actually Visa Gift Cards)

Here is the payout schedule. Please NOTE, that there are no limits. An unlimited number of people can participate and the prizes will continue to grow and become more awesome as more people get involved. So please help me spread the word and share this with people who you think might like fun, interactive, emotional, inspiring, events involving fitness, nutrition, weight loss and best of all CASH!

Again here is the payout schedulre for the prizes.

Participants

First Place

Second Place

Third Place

Fourth Place

20-199

$100

     

200-299

$150

$50

   

300-399

$150

$100

$50

 

400-499

$200

$150

$100

 

500-599

$300

$200

$100

 

600-699

$350

$200

$100

 

700-799

$400

$200

$100

 

800-899

$450

$200

$100

$50

900-999

$500

$250

$150

$100

1000

$500

$300

$200

$150

1000+

Keeps

Going

Up

 

 

P.S. This is real so after you “like” Fitness Know How Headquarter’s page please suggest it to your friends.

I’m really Amped about this event!

Thanks.

In Good Health,

John Preston 

Fitness Tip #21 of #31 Set A Stretch Goal

Congratulation we are completing week three of “31 Days To A Much Improved You”. If you remember the very first day I asked you to set some goals for this 31 day program. I would like for you to revisit those goals one last time and really commit to them for the next 10 days. And last week I asked you to set some goals for beyond this month. Delve a little deeper into those and really start to break down all the smaller, achievable steps along your path to success.

Now it’s time to sit down and really decide what it is you want to do or accomplish during your life now that you are equipped with all this new found knowledge (don’t worry I’m still going to drop 10 more days of info on you). This is a “bucket list” of sorts, with the difference being that these stretch goals will be about living, not dying!

I really don’t want to put any ideas in your head or limitations, but if you want it go for it.

Here are some general ideas to help you get started:

1. Career changes
2. Major trips
3. Finish college, grad school, another degree, take a class
4. Physical challenges (marathons, that English Channel thing I mentioned day 1, Kilmanjaro, etc)
5. Use your imagination

Here are a couple of mine
1. I want to raft the Colorado River through Grand Canyon
2. I want to change the fitness industry forever

I started that process by starting this website and you can help me. Please post your Strecth Goals below in the comments. I’d like to know how I’m impacting the world by helping you…..

Fitness Tip #14 of #31 Set Goals For Beyond The 31 Days

Ok We’re nearing the half way mark of “31 Days to a Much Improved You”. If you remember on day one I asked you to list some individual goals for the month. How are you doing with your goals? Are you stuggling? Have you given up? Are you on track? Or are you somewhere in between?

Today I’d like for you to revisit those goals and assess how you’re doing. Based on your assessment do you just need to keep rocking it this month? Do you need to change or modify your initial intentions? Or do you need to do a little soul searching and start all over?

Whatever the case is sit down and take some time to evaluate how you’ve been doing and what you still want to accomplish in the next two weeks. Something that may help you over the next two weeks is to define some goals for yourself after this month.

Now that we’re nearing the half way point it’s time to begin preparing for long term success. So take some time today and figure out what your long term health, fitness and/or weight loss goals are. Sky’s the limit here so have fun. But remember if the goal is going to take some time to accomplish also set some short term attainable goals that will act assteps to your ultimate goals.

Here’s a reminder on good goal setting strategies;

Use the follow list to help you with your Goal Setting:

1. Decide what you want to accomplish
2. Set goals that are short, attainable and measureable
3. Create a deadline to accomplish your goal(s)
4. Develop and action plan for success
5. Visualize accomplishing your goals
6. Write your goals down
7. Review your goals daily
8. Take daily action toward your goals

Have fun, enjoy and I’ll be back tomorrow with your next Health and Fitness Tip!

Fitness Tip #3 of #31 Journal Every Day

As you make these daily changes I’d like you to begin to document your experiences in a daily journal. By doing so you’ll be able to look back on these 31 day and gain a clearer understanding regarding which fitness tips were simple for you and where your challenges lie. Journaling is a good problem solving tool and helps to provide valuable self-knowledge. Spend some time each day documenting the food you eat, the activities you’re engaged in and what your feelings and emotions are with those experiences. Select a convienent method to document your journey, one that is easy for you to get to each day. Whether it’s a store bought journal, a blank piece of paper, a notebook, a word document, or an app on your iPhone: select whatever will work best for you.

Here are ways the Journaling will help you this month and beyond.

It’s Flexible and Easy

Journaling has no rules. You can use your own style and processing methods. It’s fine to be a little messy and have typos and poor writing. It can be applied to clarify anysituation in your life It doesn’t take much time to slow down, pay attention and listen to yourself.

Stress Reduction
Journaling help you to increase your focus by allowing time to analyze your thoughts. It can help to release pent-up thoughts and emotions and bring stability by allowing you to process situations in an appropriate way.

Healing
Journaling can help you to strengthen your sense of yourself by revealing and tracking patterns and cycles in your life. It allows you to act as your own counselor and integrate the highs and lows in your life. It is always honest, trusting, non-judgmental

Know Yourself
By recording your past you’ll begin to clarify your thoughts, feelings and behaviors. You’ll learn how you think, learn and create. As you shift to the observer, recorder, counselor you’ll begin to identify an awareness of your beliefs and options so you can change them. You’ll develop confidence and self knowledge and you’ll feel better about yourself.

Personal Growth
Journaling helps to measure and track what is important to you. It will allow you to integrate life’s experiences and learning’s and start the sorting and grouping process. This self expression will plant the seeds to create more results in your life and enable you to live life to the fullest

Problem Solving
When you journal you develop new perspectives that will bring things together and help make decisions a whole lot easier.
 
Captures Your Life Story
Journaling allows you to look back on your life experiences and recall with clarity, what was going on in your life at that specific time. What you were thinking, feeling andexperiences. When you capture you’re story, your left with something concrete to leave for the next generation.

Now grab a piece of paper and get to it! Enjoy and I’ll be back tomorrow…

Fitness Tip #1 of #31 Set Your Goals and Intentions For The Next 31 Days

What do you want? To succeed at anything you must first be able to define what it is that you want to accomplish.

I’ll be providing you with tons of useful Health and Fitness information over the course of the next month. My hope is that you’ll simply change one habit each day for the next 31 days. If you do that I’m certain that you’ll be living a much healthier life one month from today. I don’t see day 31 as the end of “31 Days To A Much Improved You” as much as I view day 32 as the beginning of your journey to accomplishing all of the things that you want. It’s up to you to decide that now is the right time for you to start making those changes. And it’s up to you to decide what it is you want during these next 31 days. Only you can decide! Be specific.

The first rule to good goal setting is that they should be attainable. Avoid setting yourself up for failure by setting lofty goals. Your lofty goals will be met by setting smaller, more manageable and attainable goals along the way. Remember the goals you’re setting today are goals just for the next 31 days. This isn’t the time to start thinking about losing 70lbs. or swimming the English Channel.

Write down 2 to 15 things that you want to accomplish. Post them on your refrigerator at home or on your computer monitor at work or any other visible place. Put them in your wallet so every time you open it you remind yourself why your doing this and how you’ll succeed. Just make sure to put your goals somewhere you will see them often, as in manytimes each day.

Use the follow list to help you with your Goal Setting:
1. Decide what you want to accomplish
2. Set goals that are short, attainable and measureable
3. Create a deadline to accomplish your goal(s)
4. Develop and action plan for success
5. Visualize accomplishing your goals
6. Write your goals down
7. Review your goals daily
8. Take daily action toward your goals

Have fun, enjoy and I’ll be back tomorrow with your next Health and Fitness Tip!

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