When i say that here @ Real World Strength Coach we train with a No Excuses attitude that is just what i mean!

Take a look at a few of our family members who came out in the snow-i-cane and we decided to get out workout in outside!

How may other gyms do you know that would have done this. Hey maybe you are looking for the normal gym with all the mirrors and people walking around talking on cell phones, running for days onthe treadmill etc etc

BUT

if you are looking for a real place to work out where all we do is crazy effective workouts that burn fat and build muscle then we may be just what you are looking for but let me warn you our style of training is only for those that are 100% dedicated to changing their lives for the better!

Stay Strong

Dave Lee

http://realworldstrengthcoach.com

realworldstrengthcoach@gmail.com

610-291-6779

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Philadelphia’s best fitness and boot camp instructor David Lee is ready to help you kick start the new year with his drop a dress/pant size in 21 days!!!!!!!

Oh did i mention its garunteed so you have nothing to lose…….bout the weight!

Here’s what you get

A complete health and fitness evaluation ($75 value) to ensure that the 21 Day Drop A Dress Size Program is customized to specifically to meet your lifestyle and goals.

•  Three weeks worth of fat burning workouts with  Certified Personal Trainer  David Lee Philadelphia’s Best Boot Camp Instructor ($199 value) to make sure that you don’t spend one minute exercising that doesn’t produce results.

• 21 Days of Fat Burning Meal Plans ($120 value) designed by a Registered Dietician to ensure that you reach your goals as quickly as possible.

…You get all this – a $394 Value for 97!

So come on out and join our family!!!!!!

David Lee

PS here is a look at what you have been missing….

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Philadelphia’s Best Personal Trainer Shares 3 Great Pumpkin Exercises to Burn Belly Fat

Hey Strength Fans you know that i love to piggyback on current events to invigorate his fitness boot camp workouts. This Halloween, I will be holding his 1^st  annual Halloween Charity Boot Camp event with all proceeds going to the Philabundance.

You can approach Halloween one of two ways. The first option is to go nuts with all of the eats and treats. The second is to indulge in moderation and offset any extra caloric consumption with a seasonal pumpkin workout.

I recommend the later… it’s a lot more figure-friendly!”

Pumpkins can be used just like medicine balls for an unlimited number of exercise options. 

Here are my  top three total body pumpkin exercises that guarantee to help you burn fat and build muscle in minimal time. He recommends performing at least one circuit of the following three pumpkin exercises, with little to no rest between movements, for every Halloween treat you eat:

1) Pumpkin Swings: Holding a pumpkin in your hands with your arms extended, stay on your heels and push your hips back while bringing the pumpkin underneath your body while keeping your eyes up and chest out. Then push your hips forward and swing the pumpkin up to chest level being sure to squeeze your glutes at the top of the movement. Repeat for 10 total reps.

2) Pumpkin Curl to Squat to Presses: Holding a pumpkin in your hands with your arms extended, curl the pumpkin to your chest as your squat down until your front thighs are parallel to the floor with your eyes up and your weight on your heels. Then simultaneously stand up and press the pumpkin overhead. Repeat for 10 total reps.

3) Pumpkin Burpees: Holding a pumpkin in your hands with your arms extended, squat down to the floor, then jump your legs out to assume a push-up position. Perform a push-up with your hands on the pumpkin and then reverse the movement to stand back up. Repeat for total 10 reps.

I will be holding my 1^st  annual Halloween Charity Boot Camp Workout on Saturday, October 31st at 12:30 pm at The Real World Strength Coach Gym at 116 Fountain St. Philadelphia Pa 19127. Attendees will also be heading over to a special after party at Kildares Irish Pub immediately following the workout. For more information on this event, please go to www.realworldstrengthcoach.com . The Real World Strength Coach can also be reached via email at realworldstrengthcoach@gmail.com and via phone at610-291-6779

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That’s right strength fans the time is final around the corner!

Saturday September 19th is going to be the Big Day!

You don’t want to miss this it’s going to be an awesome PARTY!!!!!!!!

We will have a workout for anyone who thinks they are up for the challenge at 11:00 am and then kick of the festivities at NOON!

There will be games, prizes, local business owners, the unveiling of Kildares New Real World Strength Coach Approved menu and lots of adult beverages so there is fun to be had by all!

Best yet proceeded will be going to an amazing organization The American Bulldog Rescue!

So come out and check the gym and and help a great cause all while getting a amazing workout and having a little fun!

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First I want to thank everyone who has let me into their lives to help them reach their goals!

I am very lucky to have met so many great people and been able to provide to many with amazing results!

As my clients/friends are improving their lives and getting in the best shape they have ever been in the word is spreading like wild fire and everyone want to know what Real World Strength is all about!

Looks like its about time to take the next big step, hey i want to be able to give you the best and as the class size grows it only right that we grow wih it!

So with that i am 97% close to closing a deal that will move the real world strength headquarters down the road a few minutes to a crazy wild facilty!

That’s right Real World Strength is growing up and we want to take as many of you with us as we can!

So stay tuned for all the exciting news im just waiting to get all the lawyer crap out of the way and once that goes through let me tell you if you thought our training was crazy and differnt before you will be in for a big surprise!

So keep all your fingers crossed strength fans and wish me luck!

Dave Lee-The Real World Strength Coach

http://realworldstrengthcoach.com

realworldstrengthcoach@gmail.com

https://www.advocare.com/09012654/

610-291-6779

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and you are going to gain from it!

Hey anything can happen and it was just brought to my attention that i made a hugh mistake!!!!!!

I had my phone number wrong on this website!!!!!!!!!!

So lets get it out there correct this time strngth fans

610-291-6779—–610-291-6779——610-291-6779—–610-291-6779

Ok i hope everyone has got it now!!!!

Since i made such a blunder and i know tons of you were trying to call I am going to do something special, for the rest of the month

CALL NOW AND THE REST OF JUNE TRANING IS ON ME!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

Thats right the rest of the month is free, free, free.

Call me up 610-291-6779 and we can get you set up to train 3 days a week for the rest of june on me, that over a $100 dolar value and all you have to do is call.

Please act fast  as there will be a limited space so i will be offering this amazing offer to the 1st 20 people who call me at 610-291-6779.

Hey i made a real world mistake and now i am fixing it with a can miss offer so if you have been on the fence about Real World Strength Training or if you have been calling the wrong number(my fault) now is the time to act, you really have NO EXCUSES just like the training!

Once again sorry for the foul up but i hope to hear from lots of you soon!

Stay Strong Strength Fans

Dave Lee-The Real World Strength Coach

http://realworldstrengthcoach.com

realworldstrengthcoach@gmail.com

https://www.advocare.com/09012654/

610-291-6779

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In the past, I’ve shared my top exercises forgaining Real World Strength, featuring a host of multi-joint, compound movements for your upper body (e.g. push-ups, pull-ups, rows, dips, etc.), lower body (squats, deadlifts, lunges, etc.), and core (pillar holds and rotational core exercises). These “many muscle” exercises provide the biggest bang for your buck during your workouts to generate maximum results in minimal time. Even better are total body exercises like a curl to squat to press or a squat thrust variation that takes the meaning of a whole body workout to a whole new level.

But, I think we’ll switch it up a bit today and focus on the WORST exercises you can add to your training routine. The following list features movements that I wouldn’t be caught dead doing- movements that deliver shoddy results and flat our hurt people- movements that have far greater risk than reward:

The 7 Worst Exercises of All Time

1.) Abs Machine

Crunches and sit-ups only promote excessive flexion of the lumbar spine and tend to cause neck and back pain. What’s worse than crunches or sit-ups? Doing a similar movement with added weight in a machine that only trains your body in an unnatural front to back motion in a seated position!

Yes, abs machines, like crunches and sit-ups, do make your feel your abdominal muscles, but there are far better ways to accomplish this without the high risk of short and long-term injury to your spine.

Remember, the true function of your core is stabilization, both static and dynamic- to be able to maintain a neutral, straight-line position from your hips to your shoulders in all 3 planes of movement (front to back, side to side, and rotational) no matter what the external stimulus may be.

21 Century Training Upgrade: For rock hard, athletic abs focus on pillar stabilization exercises like front, side, and back pillars and ground based rotational core work like sledgehammer or chop variations and upper body twists.

2.) Back Machine

Well, if I HATE the abs machine, how do you think I’m going to feel about the back machine? I mean this is just such a stupid exercise for so many reasons.

First of all, people already use too much “back” on most movements because of tight hips and inactive/weak glutes. Thus, I prefer to focus more on hip extension movements that strengthen your butt rather than continually overloading the spinal erectors. Plus, adding in corrective stretching for the hip flexor complex, the hip rotators, and the hamstring complex that opens up your hips and alleviates excessive spinal flexion and compressions is literally exactly what the doctor ordered.

Second of all, just like the abs machine, this bootleg exercise trains your body in one plane of movement in a fixed path and as a results doesn’t work your key stabilizer muscles.

Lastly, the way that most people perform this movement in such an out of control manner for speed just makes me want to vomit. It literally looks like they are trying to lie down for reps- is this the type of movement that we want to get really good at? Wait, don’t answer that

21 Century Training Upgrade: For a strong, stable back focus on deadlift, good morning, and hip extensions variations while simultaneously focusing on the corrective stretching and self-massage of the Lumbo-Pelvic-Hip (LPH) complex. A prone cobra, or airplane as it is sometimes called, is also a great exercise to improve spinal erector endurance while simultaneously improving scapular strength and stability.

3.) Leg Extension Machine

This exercise is a personal one for me. since all my knee operations this is one of the exercises that my pt had me doing over ad over with light weight.

Well let me tell you when i thought it hurt my knee more than it was helping I WAS RIGHT!.

Here’s the bottom line with this exercise- it will wreak havoc on your knees! The excessive compressions on your patella will without a doubt results in the brake down of articular cartilage which will in turn results in a bunch of arthroscopic knee surgeries to remove loose bodies and eventually full blown crippling arthritis. Avoid this machine like cancer!

21 Century Training Upgrade: For strong, stable knees, focus on both knee-dominant (lunge, step-up, and single-leg squat variations) AND hip-dominant single-leg exercises (single-leg hip extension, deadlift, and good morning variations) to prevent strength imbalances between limbs AND to prevent strength imbalances between your front and back thighs and your inner and outer thighs.

4.) Fly Machine

If your goal is tear your pecs and destroy your rotator cuff, then I highly recommend that you add this exercise to your routine. I think the chest fly machine actually gets even more play then the bench press, which is considered to be the most popular exercise for guys.

Again, the use of a machine versus doing a dumbbell fly alternative eliminates the use of the key stabilizer muscles surrounding your shoulders. Furthermore, the common male desire to use maximum weight to build a chest he can be proud of typically results in overuse injuries like shoulder impingement or biceps tendonitis.

21 Century Training Upgrade: For strong, stable shoulders focus on performing an equal amount of pushing and pulling exercises. In fact, more pulling exercises initially may be a good idea if you find yourself heavily internally rotated and hunchbacked from years of focusing on your beach muscles (chest, abs, and biceps) while neglecting your rear shoulders and upper/mid muscles. The best pushing exercise you can do is any push-up variation as it not only safely trains the entire front side of your body but also engages your upper back musculature in a way that the bench press does not. Furthermore, every year people die from bench pressing, but there has never been a reported death from performing a push-up!

5.) Elliptical Machine

Look- if you are really, really overweight and haven’t exercised in over a decade, then I think an elliptical has some use. But, other than that, I think it’s relatively useless.

Yes, it is a low-impact alternative to running on a treadmill, but there is very little range of motion during the movement and does not burn nearly as many calories as the machine claims it does.

Furthermore, the elliptical is not a good machine to do intervals on because it promotes excessive hyperextension of the knee. This can easily result in injury at high levels of speed and resistance.

Think about it- what’s the first machine people who are new to cardio exercise jump on? The elliptical! Why? Because it’s so friggin’ easy!

Trust me, I have been there and done that. I used to convince myself that the elliptical was a good option for me because I had bum knees. But then I finally woke up one day I realized that my fat ass had to lose some weight, perform a ton of corrective stretching and self-massage on my front/inner/outer hips and thighs to improve my tissue health, and work on hip and ankle mobility to take pressure off of my knees so that I could get back to running pain-free.

At the end of the day, you can read a dam magazine while on an elliptical, so how much benefit do you really think you will get from this overpriced waste of space?

21 Century Training Upgrade: For optimal results during your cardio training, you must focus on intervals. They burn 9 times more body fat than aerobics and also result in greater improvements in overall conditioning than long, slow, boring cardio. If you are overweight/de-conditioned and/or have joint issues, the best place to start an interval training program is on a spin bike, or better yet, an Airdyne Bike which has both upper and lower body attachments to make it more of a total body conditioning experience. If you need to rock your cardio equipment-free and/or at home or on the road, use body weight based exercises like jumping jacks, stationary running, split jumps, etc.

6.) The Sex Machine- Abductor/Adductor Combo

Ah, the sex machine… this one just makes me smile. It certainly takes me back to the days where my meathead buddies and I would shamelessly gawk at this outrageously good looking gal who did 1,000 reps on the adductor/abductor machine to fit into her “skinny jeans.”

But, I can assure you this machine had nothing to do with her nice bod- rather it was a combo of genetics, a clean diet, and being a tri-sport athlete that did the trick.

Women all over the world seem convinced that this “naughty” exercise can some how help them rid themselves of the thunder thigh/cellulite situation.

How many times have I heard: “What exercises can I do to get rid of this flab inside my leg?” Too many times!

Come on now, you know that spot reduction is a myth by now, right? Seriously, no amount of direct inner or other hip-thigh work will burn that ugly fat covering that sexy toned musculature everyone wants to see so let it go baby.

So the first thing you need to do is clean up all of the junk carbs in your diet and starting consuming lean proteins, healthy fats, and fruits and veggies every 2-4 hours while plugging water like a fish.

Then you need to get off this sexy machine and get real with a total body workout!

21 Century Training Upgrade: The best exercises for your inner and outer-hip thigh will come from band-resisted hip walk variations, side pillar variations, and any and all single-leg exercises, especially lateral lunges.  My favorite lateral lunge is the Valslide Lateral Lunge that simultaneously stretches and strengthens your hip musculature.

7.) Leg Press Machine

It never ceases to amaze me how we all look for the easy way out when it comes to working out. It’s clear why people prefer to leg press- they get to lay or sit on their ass depending on the exact type of leg press machine being used.

If you want both nice legs and a flat midsection then you need to squat! And yes, you can’t squat lying down, sorry!

But squats are tough because they require a whole body effort, an effort most people aren’t willing to put in explaining why they get crap results form their workouts.

The leg press could very well be a major contributing cause for the rapidly increasing number of bulging and/or herniated discs among exercise enthusiasts. People always use way too much weight and use poor form resulting in brutally compressive forces on the spine.

Seriously, if you are opting to leg press over squatting, then you don’t know squat, pun intended

21 Century Training Upgrade: The best (and safest) exercises for your lower body are a healthy combination of double-leg and single-leg exercises using free weights and body weight based exercises. Be sure to perform an equal amount of knee-dominant lower body exercises (e.g. squats and lunges) and hip-dominant lower body exercises (e.g. deadlifts and single-leg hip extensions) to make your knees, hips, and back bulletproof. In fact, most people are very knee-dominant and could benefit to start by performing a greater number of hip-dominant movements to balance out their lower body musculature.

You’ll notice once common trend among all of these crap exercises: they all involve MACHINES!

Get off those dam machines and focus on functional movements using free weights, bands, stability balls, etc. Not only will you ramp up your fat-burning and muscle-building pursuits, but more importantly you won’t end up hunchbacked in a wheel chair by the time you turn 50

Stay Strong my Friends

David Lee

The Real World Strength Coach

http://realworldstrengthcoach.com

ralworldstrengthcoach@gmail.com

PS- What other exercises do you see people doing in the gym that make you cringe? What other exercises do you absolutely hate? What exercises have gotten you (or your clients) hurt in the past? Please share your personal experiences by posting a comment to this blog post, thanks!

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in body but also in your mind!!!!

I just wanted to let all my strength fans out there know that having a strong mind is as important as a strong body cause without one the oher can never reach its full potential!

Check out this short video of a few of our rockstars pushing past their mental and physical limits to reach their goal!

Now thats some Real World Strength!!!!

Stay Strong Strength Fans!

Dave Lee-The Real World Strength Coach

http://realworldstrengthcoach.com

realworldstrengthcoach@gmail.com

https://www.advocare.com/09012654/

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Hey Strength Fans Hows it going? 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.

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. The calories can really add up there quick!

2) I’ve said 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.

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* For tip number 2 here are a f ew easy beakfast ideas for those who say they dont have time to make breakfast… https://www.advocare.com/09012654/Store/ItemDetail.aspx?itemCode=T1251&id=A&flavor=B, https://www.advocare.com/09012654/Store/ItemDetail.aspx?itemCode=A3612&id=E&flavor=I

Stay Strong

Dave Lee-The Real World Strength Coach

http://realworldstrengthcoach.com

realworldstrengthcoach@gmail.com

https://www.advocare.com/09012654/

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What did you do today?

I know many people called off work, or used the snow day as an excuse not to get to the gym or work out but in my mind ou should have done the exact opposite!!!!

IF you had all day to yourself imagine how much you could have accomplished!!!!!

Instead most would just lay around and use it as a rest day…now dont get me wrong sleeping in a littel extra will not kill you, but just think you had a free day to do anything you wanted to!

Well in my world that means getting stronger in mind and body!!!!

Today i set up my office and started getting things ready for the fast track i am on( HEy the more of you strength fans out there that i get strong the more that come a calling), i got a great workout in, spent some quality time with the love of my life my beautiful wife, worked on a new recipe for my healthy eating, and did some house cleaning!!!!

After all that i am still amped and want to go train again, you see monday’s i nornally train about 40-50 people and today cause of the weather the community center was closed and a few of my clients had to cancel becuse of the roads.

So i feel alittle empty inside because Mondays are my longest day but they are my favorite and most rewarding days cause i get to help the most people!

So with my free time i helped myself, as well as worked on ways to help all of you better!!!!

I statred out the day with reading a great quote “Discipline is the bridge between goals and accomplishment” and i would really like to live my life by this motto!!!!!

Sorry todays blog was kinda all over the place but it was a weird day for me since i did not train anyone but myself!!!!

as always Stay Strong Strength Fans

Dave Lee-The Real World Strength Coach

http://realworldstrengthcoach.com

realworldstrengthcoach@gmail.com

https://www.advocare.com/09012654/

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