The Role of High Intensity and Low Intensity Cardio

November 13 , 2010 | | In: Training

As many of you know, I do a radio spot a couple times a month for 104.9 WNFM covering various fitness topics. I thought we would revisit one of those radio shows in which I cover High Intensity, and Low Intensity cardio. I believe they both should play a part in a persons fitness journey. Click the link below to listen in as I talk more about this topic.


Its Your Turn To Make A Change!

September 23 , 2010 | | In: Motivation, Nutrition, Training

With the new season of Biggest Loser on the air, I thought this would be relevant. I find the show inspirational watching people make a commitment to bettering their health and fitness, and ultimately changing their life.

If taking back control of your health and fitness has been on your mind. Do not wait any longer, take action and do it. Remember, there are no unrealistic goals… only unrealistic deadlines. Here is a press release that just came out about how ShockBody Fitness can help you make your own transformation.


(REEDSBURG, WI September 22, 2010) – If you are a fan of reality TV, especially of shows that feature spectacular weight loss stories, you are probably into the new season of The Biggest Loser, which started on September 21.

The popularity of this and other weight loss and fitness programs demonstrates that people of all ages, shapes and sizes can slim down with the help of a great personal trainer.

Can real-life folks be as successful in losing weight and getting in shape as the ones on TV? “Absolutely,” says Chad Moeller, a personal trainer at Shock Body Fitness in Reedsburg, WI. “That is where an experienced fitness instructor can make a world of difference.”

That’s because many people don’t know what kind of fitness routine will help them shed the extra pounds. “If you work out alone with no idea what exercises are particularly effective for weight loss, you may not be getting where you want to go fast enough – or at all,” Moeller points out. “And, if you don’t see the desired results, you may lose your motivation, and never exercise again. ”

Just as on TV, trainers in real life will not only help you achieve your weight-loss goals, but also provide that all-important encouragement to keep you moving forward. As Moeller says, “It’s easy to quit if you are exercising alone, but with a trainer, you are less tempted to throw in the towel.”

And, Moeller adds, unlike general, “one-size-fits-all” workout routines, a personal fitness instructor will assess your specific needs, set realistic goals, and create an individual exercise and nutrition plan just for you.

“Studies have shown that only regular workouts combined with healthy eating habits will lead to a weight loss,” he says. “People who exercise sporadically and don’t eat a balanced diet won’t shed those extra pounds. That is something a good trainer will keep an eye on.”

Another benefit of working out regularly with a personal fitness instructor is that he will help you maintain your weight loss once you reach your goal. “Far too many people, once they slim down, stop exercising and go back to bad eating habits, so the weight starts piling on again,” Moeller says. “But if you continue to exercise with a trainer, it will be easier to stay on track.”

Citing the National Center for Health Statistics figures showing that over 30 percent of Americans are overweight or obese and therefore more prone to heart attacks, strokes, and diabetes, Moeller says he hopes the new season of The Biggest Loser will inspire people to get serious about getting in shape.

“The good news is you don’t have to be on TV, be a celebrity, or super wealthy to work out with your own personal trainer,” he says. “Long term, this may be one of the best investments you’ll ever make because it’s all about your health.”

About Chad Moeller, BS, CPT, Fitness Expert:
Moeller, owner and trainer of ShockBody Fitness out of Reedsburg, WI, is a certified personal trainer/sports nutritionist with a BS degree in Health & Human Performance. ShockBody Fitness is a full service, cutting edge personal training business offering one-on-one and small group training. Moeller has over 12 years of experience in the fitness industry and specializes in body transformations. Client testimonials and program information are available at

Doing what it takes!

July 7 , 2010 | | In: Motivation

Some people by nature seem to always look for the path of least resistance. They look for the magic pill or potion that is going to get them the perfect body. They also try to find that perfect workout or diet that is going to make all the difference. There are a lot of people out there like this! People who when they see someone with that ideal physique, feel that person must have some kind of secret they know.

Do you really want to know the secret? I am going to warn you, this secret is nothing glamorous. Is the secret the perfect workout? The perfect diet? The perfect supplement? Is it Non Stop Motivation? NO…

For one there is no perfect workout, there are many roads that can lead you to the same result. This is also true with your eating, there are many eating strategies that can get you the result you want. Supplements… there isn’t any magic pill, or potion that is going to do it for you. As for motivation… lets be honest, this is life. There isn’t anyone on this planet that is going to maintain a non stop motivation forever. This thought leads me into the heart of this post….

Life is full of ups and downs, and we are constantly adapting to ever changing circumstances and situations. Example… Lets say I highly motivated single mom was up all night with her baby and had a workout planned for first thing in the morning. When morning arrives, where is her motivation level going to be then?

There are going to be times in life when we don’t feel like working out, or eating right. The secret, really isnt a secret at all…. Its being persistent and doing it anyway, even when we don’t feel like it. Your dedication to putting out consistent efforts is what is going to get results. I will be the first to admit that there are days I don’t feel like training, but you know what… I do it anyway!

Half of getting what you want is knowing what you have to give up to get it.

So the next time your motivation level is low and you feel like skipping a workout… suck it up, and do it anyway!

Not Overweight… But Still Fat?

July 3 , 2010 | | In: Nutrition, Training

When people set off to make weight loss goals they take the typical approach. Increase cardio (low intense steady state), and highly restrict calories. They then may lose 40 pounds but wonder why they still look like the same flabby self they were when they started… only now, a smaller flabby version. They still carry fat in the same problem places… because highly restricted diets combined with low steady state cardio have you lose mainly muscle and water weight. Your bodyfat percentage does not drop much if even at all!

My advice is to get rid of the scale. Ask any one of the clients that personally work with me, and they know my rule is No stepping on the scale for 4 weeks. In 4 weeks we then do a skin fold to test body fat, and only then get the scale weight.

BMI(Body Mass Index) is so outdated in my opinion! Get this… I don’t qualify for my health insurance healthy discount because my BMI which is 31.1 has me in the obese category (See BMI Chart Below)! I stand 6’ tall and weigh 229 pounds at varying between 7 – 10% bodyfat… I lead an active healthy lifestyle, yet I don’t qualify because of my BMI level even though my body fat % is in the single digits.

BMI Chart:
Underweight: Below 18.5
Normal: 18.5 -25
Overweight: 25-30
Obese: Over 30

What else can you do?

Ditch the slow steady state cardio replace with High Intensity Cardio (Interval Training for example). When restricting calories, make sure you give yourself a cheat day to bring your leptin levels back to normal (That is a whole other blog post!). Make resistance training part of your exercise routine.

Losing weight the correct way will reduce your risk for disease, increase your metabolism, increase your energy level, and you will look great because of the inches you have lost, the tone you have gained, even despite what the scale says.

Start focusing on changing body composition, not the numbers on the scale. If you need help with this contact one of our fitness pros at, any one of us would be happy to help.

I’m Back… With a Challenge For You!

June 29 , 2010 | | In: Motivation

I know it has been awhile since updating this blog. Honestly, it has taken a back seat to my new personal training business – ShockBody Fitness. Well that is going to change. My new vision for this blog is to integrate into the business. I just started I new Facebook page for ShockBody Fitness, and would like to use this blog to still help busy professionals but also include people from all walks of life interested in fitness.

Here are the details of the challenge I posted on Facebook:

Today I challenge you all to expect more from yourself. Don’t hang around people that look for the easy way. The “I am going to take this magic pill and all my fat will disappear” mentality. Those people that think that way will be deadly to your fitness efforts. Today I challenge you to find people who set the standard higher, where they demand more from you. This is what will make you grow and succeed at anything… not just in fitness. I know of 4 great trainers who can and will get your best out of you! The question is are you ready to take action. I have outlined the challenge below.

Surround yourself with people where the demand and expectations are very high for you to perform. Find a group of peers that facilitate this environment. Let me tell you… you will definitely feel out of your comfort zone but that “uncomfort” if you will, will force you to rise up to their level.

First set some goals for yourself. You need to do this so you can crystallize what it is you really want to achieve.

Next, I want you to look for three types of people to make up your team.

1. Nutrition Partner. This is a person who knows his/her stuff and eats very well his/her self! The habits they have instilled in his/her self will rub off on you.

2. Workout Partner. If you know someone living an active lifestyle that works out… ask if you could be a workout partner. Just knowing that you have to meet someone at the gym to workout could mean all the difference of making it, or missing it. They will help keep you accountable even when you are not.

3. Share your goals with a person who will help hold you to them. This person is going to be a person who will be brutally honest with you. (We all should know at least one person like this in our life.) If they see you slipping they won’t sugar coat anything and say its ok. They know how important this is to you and by you knowing that they know your intentions, it will hold you to a whole new level of accountability!

Keep in mind, you might know one person that has all three traits… if so, use that person! If you are having problems getting your team together… hire a trainer! They will certainly make sure you start living the life you want and deserve to have.

4 Very Unusual Metabolism Boosters

April 6 , 2010 | | In: Nutrition

With my personal training business taking off, I haven’t gotten to post much lately. I did find a very interesting special report that my partners over at Prograde Nutrition just released. In fact, I bet you will learn quite a bit from it.

Maybe you didn’t realize walking through your grocery store that these 4 items could send your metabolism soaring!

You could wait to read it, but your body will seriously thank you for it if you clicked over right now and devoured every word.

Click Here ==> Slimming Supermarket Secrets

By the way… One of the boosters is something you can put on toast. But it’s not what you think. Who knew?

To have a cheat day (or free day) or not?

March 3 , 2010 | | In: Nutrition

I got the inspiration to write this from a blog that titled the post “Letting go of the cheat day”

I was going to leave a comment to the blog to give the other perspective because she had so many comments embracing the 80/20 rule (eating clean 80% of the day and 20% on whatever you want) as the most optimal way of eating. BUT before I clicked to send it, I felt it was a little abrasive for a first time comment. It is not a good way to introduce myself! LOL …and the author may very well be on the same page as me but in the context of her post I would like to clarify what I believe to be as optimal.

First… To answer the question of the title of the post – “To have a cheat day (or free day) or not?”

1 million percent YES, HAVE A CHEAT DAY!!!!!!!!! (If it makes you feel better psychologically call it a free day… I have clients that have a much easier time with that verbiage)

So what about the 80/20 rule? This rule is absolutely fine if you are a male and in the 6 – 10% bodyfat range, or a female that is in the 12-18% bodyfat range and at an ideal weight. Anyone who is not at an ideal weight, or just plain over weight would benefit greatly with a cheat day. They should also not focus on 80/20 and more on 90/10. And do it in the context of eating clean 6 days and having two or three cheat meals on the 7th day to keep the ratio 90% eat clean/ 10% eat whatever. (The two or three cheat meals in this context is assuming they are eating smaller meals every few hours – 5 or 6 smaller meals daily)

The reason I strongly disagree with casually slipping bad choices in everyday of the week (for people outside the ideal weight/ bodyfat) as long as the ratios remains 80/20 is it doesn’t allow the body to get in to a complete optimal metabolic environment like eating clean for 6 days would do. The momentum and speed of results will be so much better if they allowed the body to completely get in sync with all the healthy choices for 6 days! But in doing so it is also just as important to allow yourself the cheat day so the body doesn’t catch on. Let me explain.

Taking a cheat day will actually combat that down regulating of leptin levels by up regulating leptin levels to allow continued progress. Why is this important, and what the heck is leptin? Well leptin controls a number of metabolic processes in the body which has an indirect effect on how fast we lose fat. The correlation to leptin levels and fat loss is very strong… better said, the higher the leptin levels, the faster you will get rid of fat.

So, lets say you have been eating clean, and losing fat… its going great, why change? Well because as you lose more and more fat the baseline leptin levels drop, and throw a major calorie deficit in the mix and your talking a big time drop in leptin.

Now why the cheat day (free day)? Because the change in calories and the type of calories will actually help upregulate leptin levels. This is how you can keep the momentum going.

SO HAVE YOUR CHEAT DAY!!! If you are already lean and at an ideal weight you can get away with the 80/20 rule. Even though I am in the ideal range, I still prefer the cheat day over the 80/20 rule. But when you get there, the choice is yours… you earned it!

P90X – Review

February 23 , 2010 | | In: Training

It has been an extremely busy month for me as my new business takes off. I am enjoying the success, but do apologize for not updating in awhile. One thing I am learning as I meet with many people from all walks is how confused they are about all the health and fitness information bombarding them. Nutrition strategies, training programs, “magic pills” to take, etc.

So I wanted to make that the focus for today. I found a good review about a very popular training program on one of the highly regarded personal training certifications website (ACE – American Councel on Exercise) I will repost this below.

(Taken from

Editors Review: P90X® Extreme Home Fitness Training System

Editors Rating: 3 out of 5 stars

Although it has been available for years, the P90X® Extreme Home Fitness Training System experienced a significant boost in popularity last year when singer Sheryl Crow attributed her sleek physique to the ubiquitous infomercial product. Suddenly, P90X infomercials were airing round-the-clock and questions about its efficacy were pouring into the ACE offices. It seemed as if everyone has been thinking about trying P90X and wondering if it would deliver on its promise to get them “absolutely ripped” in 90 days.

It is clear from the infomercial that this is not an exercise system for beginners or those who have been sedentary (these folks are encouraged to try the less-intense Power 90 Program first). Nor does it equivocate when it comes to the time and dedication required to achieve results. This program, which features 12 DVD workouts ranging in length from 60 to 90 minutes, is not for the faint at heart (or the time-constrained). Included are workouts for specific body parts (e.g., chest and back, shoulders and arms, abdominals), interval-style cardio and kenpo (featuring martial arts–based moves) workouts, and stretch and yoga workouts. A detailed fitness plan dictates the order and schedule of workouts depending on individual goals.

We were impressed with the pre-workout instructions to perform a fitness self-test to determine appropriate resistance/intensity levels, as well as the coaching cues used throughout the workouts that encourage participants to work at his or her own pace and take breaks when needed. Even so, only an individual who is already somewhat fit should attempt this program because many of the exercises are very advanced and the workouts are intense.

Promoting the concept of “muscle confusion” to accelerate results, most of the workouts move very quickly from one exercise to the next, which necessarily increases the risk for injury. In fact, even the exercisers on the DVD start to show poor form when they get fatigued. Not surprisingly, host Tony Horton’s solution to participants’ fatigue is a whole range of supplements, shakes and bars. The practice of upselling is nothing new, but the recommendations to drink their shakes and take their pills can become a distraction. (To be fair, Horton does offer other tips, such as drinking enough water and getting adequate sleep, as well.)

We found that those who were able to stick with the program for the recommended 90 days were generally pleased with their results. They credit the variety and structure of the workouts, as well as the convenience of working out at home, for their enhanced fitness levels, and recommend keeping track of one’s progress and modifying the exercises as needed.

As advertised, P90X is an intense home exercise program that can produce results, but only for those who are somewhat fit already and can maintain a heavy training schedule and avoid injury. The intensity and dedication required may be discouraging to those who are less fit or who don’t have the time to exercise 60-90 minutes per day. Individuals with any physical limitations or who have been sedentary should be encouraged to choose a more appropriate program.

What we liked:

* Recommends a fitness self-test to determine appropriate resistance/intensity levels
* Coaching cues encourage participants to work at a self-selected pace and take breaks when needed
* Variety and structure of workouts enhance adherence and reduce boredom
* Participants are urged to track progress and modify exercises as needed

What we didn’t like:

* Most of the workouts move very quickly from one exercise to the next, increasing the risk of injury
* Upselling of supplements and foods is distracting
* Not appropriate for those without a baseline levels of fitness
* Intensity and dedication required may be discouraging to those who don’t have time to exercise 60 -90 minutes per day

I read this article and thought it very fitting for this coming weekend. So today I called up the nice folks at Al Sears private practice in Royal Palm Beach, Florida to get permission to post this to all my readers, and they were nice enough to say Yes!

Enjoy a Few Cold Ones at Your Super Bowl Party…
Without the Bulging Beer Belly

This year, I’m lucky… I have tickets to the Super Bowl.

On Sunday, I’ll be driving down to Miami with a few friends to watch the big game. I’m extra excited because my new fitness book, P.A.C.E.: The 12-Minute Fitness Revolution, is being featured in the official program for the event.

The Super Bowl is a truly American tradition that brings families and friends together for a day of good fun and good food.

And good beer.

Many of the low-carb diets claim that beer has a high-glycemic index and will make you fat. But that’s not necessarily true.

I’ll show you why this claim is bogus and how it misses a more important point – the glycemic load.

And I’ll show you the best beers for your Super Bowl party. You can still enjoy the fuller flavor of “real” beers without having to suffer the watered-down, low-calorie beers that taste like ginger-ale, or worse.

You’ll also discover:

  • What can cause a “beer belly”
  • How to tell the difference between carbs that matter and those that don’t
  • How you can pick up a beer with confidence instead of guilt

Good News for Beer Lovers…
It’s Good for Your Heart

A study from Israel adds evidence that a beer a day may help keep heart attacks away. Men with heart disease drinking one beer a day for a month decreased cholesterol levels, increased antioxidants, and reduced levels of fibrinogen, a clot-producing protein in your blood.1

Lower fibrinogen levels are associated with lower rates of heart attacks and strokes. Several population studies have linked moderate beer consumption to a reduced risk of coronary heart disease and heart attack.

But as you’ve been hearing in recent years, excess carbs will give you excess belly fat. With a beer weighing in with an average of 11 grams of carbs per bottle, it’s leaving carb-counting beer drinkers a little parched.

Yet, there is more to the story of carbs and beer. To understand this point, let’s take a quick look at how beer is made.

Let the Yeast Take Care of the Carbs

Beer makers start with malted barley. When they brew barley malt, the liquid contains a lot of the sugar, maltose, and other starches from the grains. Does this equal high carbs? Yes. But wait…

During the next step, the fermentation process, they add yeast. Yeast cells eat carbohydrate. They convert it into alcohol and natural carbonation: the beverage you know as beer. The longer this fermentation process goes on, the higher the alcohol content and the less unfermented carbohydrates remain.

But what about the supposed high-glycemic index of carbs in beer?

In the Real World, Glycemic Load Matters

The glycemic index measures how fast and high a specific food or beverage increases your blood sugar. A lower glycemic index indicates a food will stimulate less blood sugar and is a “good” carb. A higher one means it’s a “bad” carb. This system is useful but fallible because it doesn’t account for your carbohydrate serving size. A better measure is your glycemic load.2

Glycemic load measures the effect of the total amount of a food on your blood sugar. To find the glycemic load of any food or beverage, simply multiply the glycemic index by the number of carbs per serving and then divide by 100.3 What’s a healthy number? Shoot for 10 or less.4

This distinction happens to be critically important when it comes to beer…

Beer Is Bad?
The Diet Books Get It Wrong

Now back to the low-carb diet books telling you that beer has a high-glycemic index that will make you fat. You’ll wonder how they came to this conclusion after you look at the tests to determine glycemic index.

We measure the glycemic index by having a test subject consume 100 grams of a carbohydrate test food or beverage all at once. It has to be consumed within 15 minutes.

We then measure blood sugar every half hour over the next two hours. Then we compare these blood sugars with the blood sugars produced in response to 100 grams of sugar water.5

To test beer’s glycemic index, a test subject would consume 100 grams of carbohydrate. With an average of 11 grams per beer, you would have to drink nine beers all at once. To test a light beer, you have to drink more.

If someone tells you that a low-carb beer with 2.6 grams of carbs will make you fat because it has a high-glycemic index, ask them, “Who drank 24 beers within 15 minutes?” Even if you use only 50 grams of carbs, beer can’t be tested without causing test subjects excessive drunkenness!6

So what should you make of the diet books’ glycemic warnings about beer? Ignore that section of the low-carb books and forget about beer’s glycemic index. If you limit yourself to a couple of beers, there’s simply not enough carbs to conduct a meaningful test – or to have a meaningful impact on your blood sugar. But you can do even better.

Drink a Six-Pack, But Keep Those Six-Pack Abs

Now for the best news about carbs and beer. Since yeast feed on the carbs in beer, to lower the carbs all a brewer has to do is to let the fermentation proceed for longer.

Recently brewers have found ways to manipulate this feeding frenzy to allow the yeast to remove naturally nearly all of the carbs. This also has the advantage of avoiding the watering down of low-cal light beers.

Anheuser-Busch produced the first low-carb beer. For about a year, Michelob Ultra was the only low-carb on the block. Busch reports it has had the fastest growth of any new brew they have ever introduced. In less than a year, it shot to number 7 in sales for premium beers, eclipsing the acceptance of light beers a couple of decades back.7

Now other brewers are looking for their share of this fast-growing market. In recent years, beers from Labatt and Coors have joined Michelob Ultra. These beers boast less than three grams of carbs per bottle. They have less than half of the carbs but twice the flavor of some light brands.

Here’s how the popular brews stack up when it comes to carbs:

Popular Brew


Rock Green Light Low Carb 2.4 g
Michelob Ultra Low Carb 2.6 g
Aspen Edge Low Carb 2.6 g
Miller Lite 3.2 g
Amstel Light 5.0 g
Coors Light 5.0 g
Bud Light 6.6 g
Heineken 9.8 g
Budweiser 10.6 g
Coors 11.3 g
Michelob Light 11.7 g
Rolling Rock 13.0 g
Miller Genuine Draft 13.1 g
Guinness 17.6 g
Zima 30.0 g

Notice that the only light beer that compares to the low-carb brews is Miller Lite. But if you actually like the taste of beer, Lite may leave you with the feeling that you’re drinking a mix of water and beer.

Note that you get fewer carbs in four Michelob Ultras (10.4 g) than in one Michelob Light (11.7 g). You could drink five Rock Green Lights (my pick) and have fewer carbs at 12.0 than if you drank one regular Rolling Rock, which has 13.0. What’s more, each of these new low-carb brews seems to outperform the last, in terms of flavor and fullness.

The first three all have full-bodied taste but have the lowest carbs, as these are the specially formulated low-carb brews. You can find some European imports that will top off at 30 grams of carbs.

You’ll want to partake in these in moderation, if at all. Also, the “beer alternatives” such as wine coolers and hard ciders are in no way healthier and much worse when it comes to carbs. They start at around 26 grams and go up from there. If you’re cutting carbs, give those a wide berth.

Try a taste test of the lowest on the list and see which you prefer. If you like a beer now and then, you may be able to kick back and enjoy a cold one this Super Bowl with a little less guilt.
1 Gorinstein S, et al. Changes in plasma circulating fibrinogen after moderate beer consumption, J Agric Food Chem, 2003 Jan 29;51(3):822-7.
2 Glycemic index, glycemic load, and risk of type 2 diabetes, Walter Willett, JoAnn Manson, and Simin Liu, American Journal of Clinical Nutrition 2002; 76 (suppl): 274S-80S
3 Glycemic index: overview of implications in health and disease, David JA Jenkins, et al., American Journal of Clinical Nutrition 2002; 76 (suppl): 266S-73S
4 Glycemic index and heart disease, Anthony R. Leeds, American J. of Clinical Nutrition, 2002; 76 (suppl): 286S-9S
5 Foster-Powell K, Holt SH, Brand-Miller JC, International table of glycemic index and glycemic load values: 2002. American Journal of Clinical Nutrition, 2002; 76:5-56
6 U. of Sydney Glycemic Index Research,
7 USA Today Low-Carb Beers,

There are two types of Essential Fatty Acids (EFA’s): linolenic acid (Omega-3) and linoleic acid (Omega-6) Most Americans are Omega-3 deficient because of our over-processed diets, and one of the most common symptoms of Omega-3 deficiency is depression, among other mental health symptoms.

EFA’s have also been proven crucial in accelerating fat loss by turning turning off the lipogenic genes (fat storage genes) and turning on the lipolytic genes (fat burning genes). EFA’s are necessary fats that humans cannot synthesize (thus the word Essential), and must be obtained through diet. EFAs are long-chain polyunsaturated fatty acids derived from linolenic, linoleic acids.

Another HUGE benefit with EFA’s is it helps to reduce runaway inflammation. Many of us don’t realize this, but runaway inflammation can lead to various serious health problems in the body involving the heart, arteries, lungs, joints and more. But the EFA’s support the body’s health by helping to:

* Reduce Cardiovascular Inflammation — which lowers the risks of heart disease, heart attack and stroke
* Lessen Joint Inflammation — which eases joint pain & inflammation for increased flexibility
* Relieve Respiratory Inflammation – which lessens any inflammation-related to allergies and asthma.

As the American diet becomes more processed, we are much more likely to develop a deficiency. It is not only going to help you with your weight loss goals, but also improve your overall health!

I recommend two brands:
TriVita’s Omega Prime: Read about it, and order it here. (This is the one I mostly use)

Biotest’s FlameOut: Read about it and order it here