A Case for the Burpee

Oh, the dreaded burpee. We love to complain about this uniquely punishing movement, and try to avoid doing them as much as possible. But have you ever stopped to wonder where the burpee came from and why this torturous exercise is a favorite of fitness professionals across the globe?

Burpees: A Short History

Royal H. Burpee was a physiologist in New York City in 1939. He invented the first version of the burpee as a part of a fitness test. The original movement was milder than the burpee we know and love hate today.

Mr. Burpee never intended for his fitness evaluation tool to become the form of exercise that it has become today. The burpee was intended to be performed 4 times in a row, and he would measure the participant’s heart rate before and after in order to assess their heart’s efficiency at pumping blood, thus determining their overall fitness rate.

Burpees: An Evolution

Over time the burpee was modified from its original, fitness evaluation form to the more vigorous modern movement. Here’s how the burpee evolved:

Original Burpee: Squat down and place both hands on the floor in front of you. Jump feet back into plank position. Jump feet forward. Return to standing. Perform only 4 times in a row, measuring heart rate before and after.

Modern Burpee: Bend over or squat down and place both hands on the floor in front of you, just outside of your feet. Jump both feet back into plank position. Drop to a pushup — your chest should touch the floor. Push or snake up to return to plank position. Jump feet back in toward hands. Explosively jump up into the air, reaching arms straight overhead. Perform as many times in a row as instructed by your trainer!

Burpees: The Most Effective Exercise Ever?!?

When you perform a modern burpee you are essentially doing a vigorous six-count bodyweight movement that requires you to move between six unique positions as quickly as possible.

Everything burns as you go through a series of burpees: your lungs, your legs, your arms, and most of all…calories. Burpees cultivate agility, strength, coordination and stamina while burning fat.

So the next time that you are told to do 20, 30, or 100 burpees: smile to yourself, think of Royal H. Burpee and be happy that you are doing an exercise that gets you enviable results in the shortest possible time.

No Regrets

As I sit here and reflect on the last 39 years, I can’t help but feel blessed by all the amazing friends, family, and clients that have come into my life.

  • I live in the greatest country in the world. Merica!
  • I have a great home with an INCREDIBLE wife and two healthy, wonderful kids.
  • We have a super cool community of neighbors who make us feel welcome.
  • I have a supportive network of friends and family surrounding me.
  • I have been able to turn my passion for fitness into a successful business where I get to work with only the AWESOMEST of people…🙂

Every single moment and event, both good and bad, over the last 14,235 days has brought me to this exact place in time. OF COURSE there have been some tough times…SUPER tough. But I am very happy about where I’m at and I have absolutely no regrets about anything.

So to all of you who took the time to wish me a “Happy Birthday”…


(to those of you curious as to what I think about while reflecting over a celebratory glass of birthday whisky, read on…)

I’ve been seeing this same question pop up over and over on social media lately:

“Which would you prefer to do?
Start life over at 10 years-old knowing all that you know now?
Be 45 years-old with $60 million in the bank?”

Have I accomplished everything I though I wanted to do?
Am I making as much money as I said I wanted to be making at this point in my life?
Am I disappointed in my last two statements?
Do I have any regrets about my life?
(Do I wish I would have chased fewer parked cars in my earlier days…? Maybe.)

Starting over at 10 years-old, first off, sounds HORRIBLE! I can’t imagine going through half of what I’ve gone through again. In fact, knowing what I know now, I don’t know that I would survive it. Not knowing what was over that next hill is what kept me motivated and going. Enduring those seemingly unbearable times also helped forge me into the person that I am today and prepared me for the life that I currently have and love. No amount of knowledge or education on earth will completely prepare you for what life has to throw at you. That’s like thinking you can get into phenomenal physical shape by just reading and learning about it.

If it doesn’t challenge you, IT WILL NOT CHANGE YOU. The struggle is what makes you stronger. At some point you are going to have to struggle and suffer to evolve and progress. It’s science!
Plus, who knows how many current friends and family would have never become a part of my life had I followed a different path. If Marty McFly in “Back to the Future” or Bill & Ted from their Excellent Adventure have taught me anything, it’s that messing with time can have unexpected and often severe consequences.

So if I HAD to pick one, I suppose I would take the “turn 45 and have $60 million in the bank” option. But I still have 6 full years to make that a reality, soooo…😉

(enter over analyzing, futurist, movie theme loving, perfectionist Kyle)
But will $60 million even be that much money in 2023…? Will money even be “worth” anything during that time? If the banks aren’t open on Sundays, I seriously doubt they will be open during a zombie apocalypse. I mean, skynet becomes “self-aware” in 2018 and we are supposed to be fighting for the entire human race against Arnold and other cybernetic terminators through 2029…

All in all, I wouldn’t change a thing. I’m right where I am for a reason and a purpose…
…and that suits me just fine:)

I have, however, thought long and hard about a goal for myself. And I am committing to that goal by sharing it with all you fine people in my life.


That will put me at the best shape of my life by my 40th Birthday. I will record and share my entire journey over the next 365 days by starting a “FITT 365” Facebook group. Please feel free to follow and/or join the group. This group will serve as my fitness journal for my own personal research. I will not “add” any of you to the group, but I would love for you to “join” if you would like to follow and offer your opinions, thoughts, encouragement…or if you simply want to watch me suffer a bit:). Either way, all are welcome. My hope is to gain knowledge through personally tested fitness programming and provide motivation for people to get and stay fit through their 40s and beyond.
I don’t yet know everything I am going to be going through, but I do know that I am a very ambitious, educated, and experienced fitness professional who is very proficient at analyzing and problem solving.

Day #1: Here we go! #KeepOnKeepnOn #CommittobeFITT #FITT365#FITTFaction #FITTDontQuit #GLudus #MaximumEffort

You can join the facebook group at:  https://www.facebook.com/groups/147333782451529/

Get everything you want in 2017

Here’s to a Happy New Year and to getting everything that you want out of 2017!

Today you have a clean slate with a brand new year spread out in front of you, filled with endless possibilities.

How will you harness your potential to create the very best you? I recommend using the teachings of Dr. Maxwell Maltz in his legendary book ‘The New Psycho-Cybernetics’.

Dr. Maltz created the original science of self improvement and success, so who better to turn to when you’re ready to take your life to another level. His teachings have stood the test of time.

Take the following and get all that you want out of 2017:

1. Use Your Imagination

If you thought that imaginations were only valued in preschool, think again. One of the key points in ‘The New Psycho-Cybernetics’ is the technique of using your imagination to reprogram and manage your self image.

You may have been exposed to self improvement strategies that tell you to ‘act as if’ or to ‘fake it till you make it.’ Those typically don’t work because your self image is still the same.

According to Dr. Maltz, your self image is the key to changing your actions and habits. If you want to lose 50 pounds, you first have to think of yourself as someone 50 pounds lighter.

Spend time in your imagination. See yourself 50 pounds lighter. Experience a day in your life at this slimmed down size. Imagine everything down to the smallest detail.

According to Dr. Maltz, this imagination time will begin to change your self image to that of a person 50 pounds lighter, and your actions and habits will fall into place.

2. Reject Negative Thoughts

Negative thoughts will undoubtedly arise as you use your imagination to see your ideal self. “I’m not really going to lose 50 pounds.” “I’ve tried losing weight before and it never works. I’m always going to be overweight.” “This imagination stuff is bogus. It won’t work for me.”

Dr. Maltz says that the instant you receive a negative thought simply dismiss it. Don’t spend any time on it at all.

The quicker that you dismiss negative thoughts, the less impact they will have on your self image. Also you’ll find that fewer and fewer negative thoughts arise once you get into the habit of dismissal.

3. Be Nostalgic For The Future

It’s so easy to be nostalgic for the past, especially when you only remember the good stuff. But what good does it do for you to wish for things that are long gone?

Dr. Maltz recommends developing nostalgia for the future.

In your imagination you’ve already lost the 50 pounds, so start pining for the future! Your self image will lock onto that picture and your nostalgic feelings will fuel the fire.

4. I’m The Kind Of Person That…

What kind of person are you?

  • I’m the kind of person that loves sweets.
  • I’m the kind of person that hates exercise.
  • I’m the kind of person that can’t lose weight.


  • I’m the kind of person that eats fresh and healthy food.
  • I’m the kind of person that keeps fit.
  • I’m the kind of person that maintains an ideal body weight.

Your self image will fulfill any label that you put on yourself. The power is all in your hands.

What kind of a person do you want to be in 2017?

Reverse Holiday Pounds

What do holiday parties and get together all have in common?turkey-joke

Food and drinks…as in high-calorie food and drinks! It’s no wonder most people gain weight during the holidays.

Everywhere you turn, you’re surrounded by sweet temptations—holiday cookies, gingerbread houses, pumpkin pies, and more. Even healthy foods like sweet potatoes and green beans are magically transformed into high-calorie dishes that will make you want to do nothing but fall asleep. And don’t forget the drinks. Eggnog and alcoholic beverages are loaded with calories.

Want to sidestep those holiday pounds?

Stay Focused

Yes, the holidays bring yummy foods and drinks, but friend gatherings and family traditions aren’t about food. Before a party, remind yourself what the holiday season is all about—friends, family, giving, and religious traditions. Then stay focused on the reason for the season rather than the plate full of hors d’oeuvres in front of you.

Second, stay focused on your fat loss goals. Remind yourself of how far you’ve come and where you’re headed. Keep your goals in the forefront of your mind. A few bites of food aren’t worth hours on the treadmill.

The holidays can be a time of emotional eating. For many people, the holidays bring stress, family conflict, or depression. Learn to address the root of your problems with solutions other than food or drink.


Is your holiday social calendar filled with night after night of parties and events? It’s time to come up with a plan. If you want to keep your diet on track, you’ll need to pace yourself. Don’t come to a party hungry but eat a small low-calorie snack ahead of time. Otherwise, you’ll overeat. When it’s time for extreme measures, wear tight-fitting clothes around your waist so there’s not much room for expansion.

Before and after a meal, chew gum so you won’t be tempted to overindulge in appetizers and desserts. During a party, don’t stand right next to the food table, but keep a safe distance. And before you get a plate of food, choose your plate wisely. Go with a small plate instead of a large dinner plate and don’t go back for seconds!

Another important strategy is figuring out how to get in a workout between parties. Leaving room in your busy holiday schedule for exercise will help you fight off the extra weight trying to attach itself to your midsection and rear.

Wise Choices

Be smart about what you choose to eat. Don’t deprive yourself of all the foods you love or you’ll likely spurge and ruin all your good intentions. Enjoy the goodness of the season, but in moderation. Trim calories where you can by limiting your trimmings-cheeses, gravy, sauces, creams, and nuts.

The holidays offer many food choices not available the rest of the year. Because of this, you may want to overindulge before they’re gone. Instead of doing this, survey what foods are available and make your choices. Indulge in your favorites and leave the everyday dishes for another time. Only eat what you love, and don’t just eat something because it’s on the buffet.

Also, be sure to limit the amount of alcoholic beverages you drink. As you likely know, they’re filled with calories, too. Try alternating an alcoholic drink with a non-alcoholic drink.

Follow these simple tips, and you will avoid holiday weight gain this season and start the New Year off right!