Washingon, DC Fitness Job: Would You Like To Have Fun, Make Money & Help People At The Same Time?

We are looking for someone to take over teaching our group interval classes.

Benefits:

• Good pay (and the potential to move up to THE best paying fitness job in DC)
• No planning on your part (You simply execute our system and coach the participants to move through the workout correctly and safely. We will train you in how to do our classes and how to modify exercises for all levels of fitness.)
• Fun
• Steady income

Who we looking for:

• Someone very punctual – we’re only looking for people who arrive early
• Someone very professional – clean, well groomed, good language
• Someone very reliable – you’ve got to be in town to teach the class
• Someone who can follow directions – we are only looking for people to implement our program, not someone interested in reinventing the wheel
• Someone who brings their best EVERY day – if you can’t put aside whatever is going on in your life and show up with positive energy to give to our clients, then don’t bother

What to do if you are interested:

• Do not email us
• Do not call us
• Do not visit us
• Send your resume to:

Josef Brandenburg
c/o Definitions
1070 Thomas Jefferson St., NW
Washington, DC 20007

Josef in the News… Check me out!

Jimmy Moore did an interview with me recently about 10 Fitness Myths that hold people back from getting the bodies they want (esp. as it pertains to folks on low/lower carb diets).  That is FREE right here to download as a podcast or just to listen to at your computer.

Josef Brandenburg is 2010, Washington, DC  Personal Trainer of the Year Nominee for both Personal Fitness Professional Magazine and The Washington, DC Fitness Association, The DC Fitness Advisor and the Fitness Expert for the PCOS Challenge TV Show. He shows normal people with hectic lives and average genetics how to create the bodies they want in the time they actually have. To find out more about the 7-Day Free Trial click here. You can also pick up a FREE copy of his brand new CD – “Why Eat Less and Exercise More is The Worst Advice Ever” here.

The New Book Is Now On Amazon.com

I wanted to let you know that the new book “The Body You Want from A to Z” is now available on Amazon.com

It’s got chapters by me, Jimmy Moore, Gary Taubes and Dr. Bryan Walsh.

Josef Brandenburg is 2010, Washington, DC  Personal Trainer of the Year Nominee for both Personal Fitness Professional Magazine and The Washington, DC Fitness Association, The DC Fitness Advisor and the Fitness Expert for the PCOS Challenge TV Show. He shows normal people with hectic lives and average genetics how to create the bodies they want in the time they actually have. To find out more about the 7-Day Free Trial click here. You can also pick up a FREE copy of his brand new CD – “Why Eat Less and Exercise More is The Worst Advice Ever” here.

Super Exciting News! (Washington, DC Personal Trainer Picked as THE PCOS Challenge Fitness Expert TV Show)

I just got a phone call from Sasha Ottey the founder of the PCOS (polycystic ovary syndrome) Challenge.  She’s doing a 13 week TV show for women with PCOS, and they’ve selected me as THE fitness expert for the show!

Just so everyone knows as soon as the first show airs I’ll stop being nice to people:-).

watch this 22sec hilarious video on getting smug:

Josef Brandenburg is 2010, Washington, DC  Personal Trainer of the Year Nominee for both Personal Fitness Professional Magazine and The Washington, DC Fitness Association, The DC Fitness Advisor and the Fitness Expert for the PCOS Challenge TV Show. He shows normal people with hectic lives and average genetics how to create the bodies they want in the time they actually have. To find out more about the 7-Day Free Trial click here. You can also pick up a FREE copy of his brand new CD – “Why Eat Less and Exercise More is The Worst Advice Ever” here..

New Research: Aerobic Exercise May Make You A Fat STORING Machine

New research suggests that doing exercise in your “fat burning zone” will actually reduce the amount of fat that your body burns for the rest of that day.  A new study in the Journal of Applied Physiology had participants do 1 hour of cycling at 55% of their aerobic capacity only to find that “24 h fat balance was significantly more positive on [the exercise day] compared to [the non-exercise day].”

Local fitness expert Josef Brandenburg says, “this is what I’ve been telling my clients for years – aerobic exercise makes you fatter.”  Brandenburg hypothesizes that the body responds to exercise based on the type of fuel it uses.

In high intensity exercise like sprinting and weight lifting the primary fuel is carbohydrate.  Your body responds to carb-dependent exercise by making it easier for your body to replace those carbs (increasing your insulin sensitivity), and increasing your capacity to store carbohydrates (called glycogen).

With low-intensity, aerobic exercise – like that done in the study and during most people’s workouts – the primary fuel is fat.  Brandenburg thinks that burning fat as the primary fuel during exercise is the signal to your body to become better at storing fat, hence the results of the study.

He says your body responds by doing the opposite.  At the end of a resistance workout you are smaller and weaker than when you started it, but your body responds by doing the opposite – building you up in preparation for the next time it is stressed.

“Research in the International Journal of Sports Nutrition shows that resistance training shifts your body to burn more fat for the 24 hours after your workout unlike with aerobics.  I think that since body-fat is fundamentally regulated by the hormone insulin, the intense, carb-dependent exercise like resistance training makes you burn fat all day long because it reduces your insulin levels and improves your carbohydrate metabolism,” says Brandenburg.

For free info about what to do with this click here

Josef Brandenburg is 2010, Washington, DC  Personal Trainer of the Year Nominee for both Personal Fitness Professional Magazine and The Washington, DC Fitness Association, and author of “The Body You Want”. He shows normal people with hectic lives and average genetics how to create the bodies they want in the time they actually have. To find out more about the 7-Day Free Trial click here. You can also pick up a FREE copy of his brand new CD – “Why Eat Less and Exercise More is The Worst Advice Ever” here..

Please Help Out In Haiti

Hopefully you are aware of what’s going on in Haiti – a country that was already in bad shape just went through 4 hurricanes and then a major earthquake. A client of mine who’s family is from Haiti wants to do something to help and needs YOU to get it done.

If you have any sheets or bedclothes of any size, or any condition please donate them.

Terrell (my client) has made this VERY simple. Just call her on her cell phone and she’ll come pick up your stuff.

Her # is (202) 531-1796.

Any sheets or bed clothes, in any condition. Call Terrell and she’ll pick up your sheets.

Thank YOU in advance for your generosity!

Josef Brandenburg is 2010, Washington, DC  Personal Trainer of the Year Nominee for both Personal Fitness Professional Magazine and The Washington, DC Fitness Association, and author of “The Body You Want”. He shows normal people with hectic lives and average genetics how to create the bodies they want in the time they actually have. To find out more about the 7-Day Free Trial click here. You can also pick up a FREE copy of his brand new CD – “Why Eat Less and Exercise More is The Worst Advice Ever” here.

Can Laughing Help You Lose Weight?

I recently ran across a very neat research article in Diabetes Care on the power of laughter.

Japanese researchers took a group of type-2 diabetics and healthy subjects for two days:

Day 1 – they ate a 500 calorie lunch and attended a “monotonous lecture (40 min) without humorous content.”

Day 2 – they ate an identical 500 calorie lunch and attended a 40min comedy show where “the subjects laughed.”

(Funny excerpt: “The subjects estimated their laughter level on a scale of 0–5, and most of them considered that they laughed well (level 4 or 5).”  Leave it to a scientist to take the fun out of a comedy show!)

Researchers monitored the subjects bloo d glucose levels for two hours after the and in the people who attended the comedy show glucose levels where significantly lower .

“Negative emotions such as anxiety, fear, and sorrow are known to be factors that elevate the blood glucose level.”

Why Does This Matter To You?

Elevated blood sugar (glucose) levels require that your body secretes insulin to bring them back down.  The more insulin you secrete the more your fat cells grow.  Anything you can do to reduce your insulin levels (high intensity exercise, low-carb eating) will help to make you leaner.

Apparently, its not just what you eat, but how you eat.  If you eat in a stressed out state, that can make your healthy lunch less healthy.

So, lighten up!  Pass gas and blame it on somebody else at lunch.  Make sure that you are having fun every day – even at work.

You can read the whole article in Diabetes Care right here for free:
http://care.diabetesjournals.org/content/26/5/1651.full

Josef Brandenburg is 2010, Washington, DC  Personal Trainer of the Year Nominee for both Personal Fitness Professional Magazine and The Washington, DC Fitness Association, and author of “The Body You Want”. He shows normal people with hectic lives and average genetics how to create the bodies they want in the time they actually have. To find out more about the 7-Day Free Trial click here. You can also pick up a FREE copy of his brand new CD – “Why Eat Less and Exercise More is The Worst Advice Ever” here.

Super Easy Low-Carb Appetizer for Your New Year’s Eve Party

In case you have been living under a rock, or taking nutrition classes at a University, then you know that when it comes to fat-loss and health low-carb wins hands down.  I’ve written about that here, here, here, here, here, here and a whole lot of other places.

Your New Year’s Eve party is right around the corner, so I wanted to give you something easy that you could make that would be both tasty and helpful with getting a head start on your New Year’s Resolutions.

When you go low-carb one of the things that you miss the mot is crunchy stuff like crackers.  Here is a great alternative that I love with Baba Ganoush (a great, lower carb alternative to hummus).

Low-Carb Cheese Crackers

Ingredients

4 slices (approx 1 oz each) cheddar cheese (pre-sliced from a grocery store – I’ve used several brands and they all seem to work fine.)

Parchment paper

Directions

1.  Take cheese and fold into quarters (you end up with 4 pieces of cheese that are about ¼ the size of the original slice) and place on baking sheet that has been covered with a sheet of parchment paper.

2.  Preheat oven to 400 F, and put cheese in oven when the oven heats to 400.
3.  Bake for 8min

For a crisper cracker – leave the cheese on the parchment paper for an hour or more to help it dry out.  The longer it sits out the dryer it gets and the crisper your cracker.

Nutrition

Makes 4 servings of 4 crackers

Regular cheese crackers – 18g net carb per 1oz serving
These cheese crackers – .5g net carb per 1 oz serving (4 crackers)

Josef Brandenburg is 2010, Washington, DC  Personal Trainer of the Year Nominee for both Personal Fitness Professional Magazine and The Washington, DC Fitness Association, and author of “The Body You Want”. He shows normal people with hectic lives and average genetics how to create the bodies they want in the time they actually have. To find out more about the 7-Day Free Trial click here. You can also pick up a FREE copy of his brand new CD – “Why Eat Less and Exercise More is The Worst Advice Ever” here.

Merry Christmas – Josef Doing The Sprinkler

I don’t know why I decided to break out into the sprinkler, but I did and it’s in this video of how to do the face pull.

Josef Brandenburg is 2010, Washington, DC  Personal Trainer of the Year Nominee for both Personal Fitness Professional Magazine and The Washington, DC Fitness Association, and author of “The Body You Want”. He shows normal people with hectic lives and average genetics how to create the bodies they want in the time they actually have. To find out more about the 7-Day Free Trial click here. You can also pick up a FREE copy of his brand new CD – “Why Eat Less and Exercise More is The Worst Advice Ever” here.

I’m So Sorry For Missing ALL Of Last Week

To everyone who reads my blog, I am sorry for zoning out and missing all of last week – not one single post.  Bad Josef!

I’m inclined to offer some kind of reason (a.k.a. BS excuse) about why I missed last week’s blog, but that would  be just like me telling my body “oh, I just didn’t have the time to eat right and exercise last week – I was really busy.  Do you think you could let me off the hook, give me a lot of energy and keep me looking good anyway?”

Excuses don’t matter, it’s not a result.

See you all this Thursday.

Josef Brandenburg is 2010, Washington, DC based Personal Trainer of the Year Nominee for both Personal Fitness Professional Magazine and The Washington, DC Fitness Association, and author of “The Body You Want”.  He shows normal people with hectic lives and average genetics how to create the bodies they want in the time they actually have. To find out more about the 7-Day Free Trial click here. You can also pick up a copy of his brand new CD – “Why Eat Less and Exercise More is The Worst Advice Ever” here.

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