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Bite-Sized Breakdown: 5 Things You Can Do Today | To Be Healthier & Happier By Tomorrow

Is your life in a rut?

Did you wake up this morning on the same side of the bed, grab your phone to check social media (like always), only to begin thinking the same limiting or stressful thoughts, while dreading the inevitable journey away from the warmth of your protective blankets?

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Mindset Monday: What’s your WATT?

Hey guys,
Carl The Servant here form Pure Form PFT, with your #MindsetMonday.

What’s your Watt?
We live in a dark world. There’s a lot of darkness in the world surrounding us each day. When we look around the media from Facebook to the news to just our daily commute. We see negative, pain, hurt. But, listen guys, we all have some light. Some of our lights are REALLY bright! Some of our lights are 200 WATT!!!! And some lights are only 15 Watts…

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January 2019 Keto Challenge Wrapup: Congratulations!

The January 2019 Keto challenge was a huge success. This challenge was highlighted as a way to get your year started in the right direction and for about 50 individuals it did just that.

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Looking ahead at February 2019

January was an amazing month for Pure Form PFT. Let's take a look at what happened, and look ahead to what's coming in February! Learn more about the January Keto Challenge, the February Reboot special, the "Cook Your Food" challenge, 2019 Goal Calendars, and the ALL NEW Lodi Sports Club.

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Mindset Monday: What would you do differently?

Hey guys,
Carl the servant here with your #MindSetMonday.

There was a Study done years back where the only requirement was that all the subjects needed was to be 95 years old!
And there was only one question: "If you could live your life again, what would you do differently?"

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Form Friday: TRX Pendulum Swings

Happy Form Friday, Everyone! Today I will be reviewing the TRX Pendulum Swings! This is a fantastic core exercise! Let's get you set-up!

GETTING INTO POSITION
First, a quick reminder of the fundamentals of setting up with your toes in the TRX straps.

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Bite-Sized Breakdown: "Optimal" vs. "Livable" | The Disconnect That Leads To Frustration & Failure

What if I told you...
"I can give you the exact training and nutrition plan that without exception, will allow you to reach the body of your dreams. This plan, has been proven study after study to be the most effective and efficient training and nutrition protocol ever created. There is absolutely no chance of failure, if followed."

Sounds pretty Awesome, right?!

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Form Friday: Sandbag Lateral Squats

Happy Form Friday, Friends! This week, I will be reviewing the Sandbag Lateral Squats! This is an awesome leg exercise, so make sure you challenge yourself with the weight you select. Now, let's get you set-up!

GETTING INTO POSITION
When you perform this exercise, make sure you work both legs. I will demonstrate one side only.

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Bite-Sized Breakdown: "Craving Control" | 7 Helpful Tips When Willpower Fails

Have you ever eaten certain foods, even when you didn't want to?

That's an interesting question and one that I guess, almost all of us would say YES to. So what gives? Why do we give in? Well, first off it's important to understand the vast chasm between "want to" and "easy to". But, that is a discussion for a different day. It's also important to note, that I'm all for living lean, enjoying ourselves and indulging in the delectable delights that "treat meals" have to offer. This however, is about those times when we over-indulge, even when everything inside of us is telling us not to.

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Mindset Monday: Your "Very Best" is more than what you think

 Your coaches at Pure Form PFT may once in a while may say "Just give me your best, Your Very Best"! But what does that mean?

Your very best is not about what you weigh or some arbitrary number on the scale! It's not what people think about you or even how "good" you do at the gym.

All we want is your best! If you give us your Very Best Every Time… You won't fail, You'll never fail! Because you will never fail unless you quit.

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Mindset Monday: What is Your Sphere of Influence Doing For You?

Every year around the New Year you hear the same thing: “This year’s going to be different”, “this year I’m going to do it”, “this year I’m going to…”lose that weight”, “start that new Job”, “Go back to college” You can enter in one of many desired outcomes and it’s all well and good. But those are just words.

Don’t get me wrong, goals are needed and goals are awesome! But unless you are willing to sacrifice, they are just words.

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Form Friday: Sprinter Skips

Happy Form Friday, Everyone!

Today I will be going over a great cardio exercise! It is the Sprinter Skips!

You want to push your pace on this exercise, but if you are new to Sprinter Skips, focus on your form first; then pace. Make sure execute this exercise on both sides. Today, I will be showing you the left-side only.

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Bite-Sized Breakdown: Why New Year's "Resolutions" Are Destined To Fail

We've all been there...

3...2...1...Happy New Year!!! Cue the celebration, the confetti and the toast to the fresh promise of a New Year and the possibility of a New You! Just the sheer excitement of being able to start over again and finally make this year different, is enough to lighten the load of past failures and rejuvenate a motivation that at this point, is at best...a flicker of a dying flame.

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Bite-Sized Breakdown: Top 5 Tips to "Holiday Proof" Your Waistline

Have you ever found yourself spending the Holiday Season, Ho...Ho...Hoping (sorry, I'm a bit of a dork) you don't gain an insurmountable amount of unwanted fluff?

I know I have!!

This constant worry about losing control can take what should be a rejuvenating, joyous time of year and turn it in to a stress filled, anxiety driven blur; complete with lack of control wrapping paper and a bow laced with regret.

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Form Friday: Abs Sweeps

Happy Form Friday, Friends! This week, I will review a Pure Form PFT exercise. It is the Abs Sweeps. This is a great core exercise! If performed properly, this exercise is deceptively hard.

For our PFT classes, this exercise is on our Tuesday's workout.

Let's get you set-up!

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Form Friday: TRX Reverse Fly

Happy Form Friday on this first Friday of December! Today, I breakdown TRX Reverse Flyes! This is an awesome exercise that works your rear Deltoids. This exercise is on PFT's Friday workout for this month.

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Form Friday: TRX Circuit

Hey, Everyone! Happy Form Friday on this last day of November!

First off, I want to give a HUGE “Happy Birthday” to our West Sac. Head Trainer, Michael! If you haven't already, please reach out to him and wish him a VERY Happy Birthday! Michael is a vital part, of not only the West Sac. location, but to the entire PFT family. Happy Birthday, Michael!

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Mindset Monday: Be at Peace

Hey guys, this is Carl the servant coming to you with your mindset Monday! Listen, we just got done with Thanksgiving, and I wanted to talk to you about spreading the joy! As you look back on your Thanksgiving weekend I hope it was filled with loving thankful memories with your family. The mindset I would like us to try to carry forward is that same mindset of thankfulness for everything that we have. And with that it brings me to a post I shared on Sunday about Ephesians chapter 4:31&32.

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Form Friday: TRX Inverted Row

Happy Form Friday, Everyone, on this Black Friday! I hope everyone had a blessed Thanksgiving! At PFT, we want you to know that we are thankful for all of our members! You enrich PFT and you are the reason PFT thrives! Without you, there is no PFT. Thank you for blessing us!

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Form Friday: Standing Side Double Tucks

For this week's Form Friday, I am going over a FUN, core exercise! If done properly, your obliques are going to get an amazing workout! This exercise is on PFT's Tuesday and Thursday workouts. Let's get you set-up!

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Form Friday: Oblique Crunch Sit-ups

Hello, Friends! Happy Form Friday! Today we're reviewing Oblique Crunch Sit-ups. This is a newer core exercise on our PFT Tuesday and Thursday workouts. Let's get you set-up!

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White Gold Rush Donation Drive

We are all so lucky and so blessed to be able to live in this amazing country. And because of that blessing, I am call to give, give, give! And as you all, add PFT, no I have no problem asking you to Pitchin! LOL!

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Form Friday: Single-Leg Bench Hip Thrusters

This week, for Form Friday, I will review the single-leg Bench Hip (or butt) Thrusters! This is an EXCELLENT exercise for building your glutes!

If you are a PFT member, this is on our Friday's workout for the month of October. Let's get you set-up!

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Form Friday: Bench Twists

Happy Form Friday, Friends! I have another core exercise for you! In this blog, I will be explaining Bench Twists! If you are a PFT member, this exercise is on our Friday's workout for the month of October. Let's get you set-up!

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Form Friday: Sandbag A-frame Liberty Curls

Since this is AB-tober month, for this Form Friday, I will explain another great core exercise: the Sandbag A-frame Liberty Curls (with a sandbag placed on your feet). Essentially, this movement is a full sit-up.

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Form Friday: Alternating Super(man) Toe Touches

This is another amazing core exercise and is very similar to the Alternating Star Toe Touches. If you have not seen this instructional video, please search our blog section for it!

The Alternating Super Toe Touches is an exercise on PFT's Tuesday's and Thursday's workouts for the month of October.

Let's get you set up!

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Form Friday: Pick Pockets

Pick Pockets are a great core exercise! You will be doing both sides, but let's start on the left-side and get you set-up!

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Bite-Sized Breakdown: "Ten Awesome Fat Facts!"

Fat is NOT the dietary "demon" it was once believed to be. Truth be told, in general, there is no such thing as "evil" foods. I've personally never met a diabolical cupcake or a diet-sabotaging premeditating peanut.

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Form Friday: 1-arm Dumbbell Bench Plank Row

The Bench Plank Row is an amazing exercise that works your back and core muscles at the same time! Let's get you set-up!

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Form Friday: TRX Hip Rockers

Hello, Friends! This week, I will breakdown the steps for completing the TRX Hip Rockers! This is a fantastic core exercise, if completed successfully. Let's get you set-up!

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Form Friday: Sandbag Stiff-legged Deadlift

Hello, Friends! This week, I'll review the step-by-step process for completing a Sandbag Stiff-legged Deadlift! This is on your Monday's workout. Now, let's set you up for success! 

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FORM FRIDAY: TRX Alternating Knee to Chest

TRX Official Name: Alternating Suspended Knee Tucks

TRX exercises can be difficult; but hopefully by dissecting this exercise, we'll help make it a little easier! Let's set you up for success!

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Bite Size Break Down: Is alcohol sabotaging your Fat Loss and Fitness Goals?

I’m sure we all remember and can point out all the studies saying that ONE glass of wine a day is shown to reduce chances of Heart disease! I remember everyone jumping up for joy here in the wine capital of California! Here’s a link to a story about it: https://www.mayoclinic.org/diseases-conditions/heart-disease/in-depth/red-wine/art-20048281

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Form Friday: Bench Split Squats

Happy Friday, Friends! This week, I will be going over Split Squats using a bench. If you are a Pure Form PFT member, this is on your Wednesday's workout.

Setting-up properly for Split Squats is one of the most important things for this exercise! It can mean the difference between staying injury-free, or causing injury. Let's go over this together, so you are set-up for success!

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Form Friday: Alternating Star Toe Touches

Hey, PFT Family! Here is another Form Friday edition! Today we are going over the Alternating Star Toe Touches. This is on your Tuesday's workout. Now, let's get you set-up for success!

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Bite-Sized Breakdown: "Pain Don't Hurt" | How to Overcome Life's Eventual Set-backs

Today is the day! You've decided to get healthy and positively take charge of your life.

So, you begin...

You get off to a great start!! Your training is going well, your nutrition is on-point, and fantastic results are starting to reveal themselves. You feel amazing!!

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Form Friday: Curtsy Squats

At PFT, the most important thing is form! If it's on-point, it will reflect in your progress and keep you injury free! Today, let's go over the TRX Curtsy Squats!

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Bite-Sized Breakdown: Members Only Content

Happy #PFTfamily "Bite-Sized" Breakdown Wednesday!

I know you are probably expecting to see Michael up here but he is working on something super special for yall next week. So today you get the "flounder" LOL! Today I wanted to talk to you about all the benefits you get at PFT besides the awesome training at The PFT Family. I'm talking about your back office "Members Only" content!

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Form Friday: Alternating Reverse Twist-ups

This exercise is from Tuesday's workout. Essentially, the movement you will be performing is a reverse curl with an oblique kick at the top. Let's keep that in mind and set-up for success!

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Form Friday: Free Band Double Triceps Extensions

When clients are asked which areas of the physique they would like to improve; the triceps are commonly mentioned. Let's make sure you're on the right track and set you up for success!

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Bite-Sized Breakdown: "The Priority Pyramid" A New Long-Term Dietary Strategy

In today's "health and fitness" universe, it seems as though there's a new strategy, fad, supplement, diet, etc. around every corner; that is guaranteed to get unbelievable results...and FAST.

Today we are going to ignore all of that. In general, 99% of the new trends should be ignored anyway (hint: because they're a waste of time and thought). Instead, we are going to focus on what really matters for long-term success.

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Form Friday: Wall Band Burly Tucks

You can achieve great results with this core exercise, but only if your form is correct. Let's make  sure you're on the right track!

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Form Friday: Single Arm Free-Band Bent-Over Row

You can work out, or you can work out with Pure Form. Proper form prevents injury and lets you get the most out of the effort you're putting in. Learn the right way to do the Single Arm Free-Band Bent-Over Row from Renée, our trainer at PureForm PFT West Sacramento.

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Bite Size Breakdown: The Ketogenic Diet - Good or Bad?

The Ketogenic Diet...Is it good or bad? This specific question has been the most asked about topic since we began the Bite-Sized Breakdown series. There is a lot of confusion and misunderstanding surrounding the "Keto" approach. So, let us break it down (as simply as possible), trim the fat and get down to the lean cut facts.

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Form Friday: Double Press to Triceps Extension

You do it all the time, but are you doing it right? Renee teaches us how to do the double press to triceps extension safely, plus a couple of modifications.

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Form Friday: An extra stretch to help your recovery!

In case you’ve ever wondered how to effectively increase your flexibility without spending an extra hour in some other class.

Before you stretch, make sure you are warmed up! Never stretch a cold muscle. If you include this stretching routine after every workout, it will help!

First off this is active/resistance stretching. This type of stretching is done in a way that allows your body to stretch itself as you push and pull the muscles.

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How bad do you want it?

Listen, wherever you are in your fitness journey or your desire to start your fitness journey, or anything you have decided to do…

Your success is directly related to your willingness to commit, work and sacrifice to get it! For most of us it didn’t take 6 weeks to get the body you have so it’s not going to be the body you want in only 6 weeks either!

That’s where commitment, focus, sacrifice and strategy come into play.

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Form Friday: Adding to your Core Work!

We do a lot of core work here at PFT! In fact, even when we aren’t doing a specific core move, we are still working our core for stability during 100% of all the moves at PFT!!! And often times you will hear your trainer saying pull your belly button toward the floor or “tuck it”.

So today I want to talk about two things: The Belly Scoop: how to do it, and how to incorporate it into everything we do at PFT.

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Mindset Monday: Fan into Flame the Gift of God 2 Timothy 1:6

We have all been given a gift, a talent, a passion, something we are "called" to do more than anything else. Today, on the PFT Mindset Monday, I challenge you to get up and use it! Use your gift to the fullest!

Have you ever felt like you could or should be doing more? Well, you're right! You should! I should! We ALL can and should be doing more!

It doesn't matter who you are or where you come from or how much money you do or don't have!

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#PFTFamilyFriday: Randy's Story

At PFT we are a family. That’s it!!! You don’t just come in here and workout and go home. Now of course you CAN sneak in and out and try to avoid as many people as you can but that only lasts so long until you become a friend, a PFTbrother or a PFTsister! And this week I want to share with you a story from my friend Randy Burns.

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