Saturday, March 20, 2010

Another GREAT Book - "Pure Physique" 2nd Edition

Here is another great book that I just finished reading. It is called "Pure Physique" and it is Michael Lipowski's second edition on how to maximize fat loss and muscle development.

As a trainer who has trained hundreds of clients over the years, I am going to be completely honest with you. This book is phenomenal f you are getting in to fitness for the first time or if you have been in the fitness field for ever. I learned so much through this book, it blew my mind. I realized that some of the tactics I have learned over the years have limited my clients from gaining the maximum results possible. The more and more I educate myself, the better I am and the most results I produce.

By learning some of the tactics in this book, it has caused me to switch up some of my client's routines to produce a more effective way to reduce body fat in record time. It breaks it down to even the gritty details on how fast or slow you need to be performing a repetition with your exercises and why it is important to incorporate more muscles to gain the slightest edge on your muscle growth and fat loss.

I even worked with Bo Dean yesterday morning and practiced a couple variations to see how his body would react and the results were unbelievable. I changed one small detail in Bo's intensity and even though he was performing a familiar exercise, his muscles fatigued ten times quicker. Many times it is not what you do, it's how you do it and this book has all the secrets.

GO GET THIS BOOK ASAP because it can certainly make you understand what you may be doing wrong in your exercise that could be limiting your results. Michael Lipowski practices what he preaches and by taking his clients from point A to point B in half the time an average trainer will take you. That's right! This book will not only help you gain amazing results, but save you so much time by exercising in half the time you normally would take.


Pure Physique is for anyone who ever felt they should be getting more from their efforts in and out of the gym. This book will teach you how to put together an exercise and nutrition program that is truly tailor-fitted to meet your individual needs and goals. Unlike other books that provide fad diets and ‘canned’ workout routines, Pure Physique was designed with the individual in mind. With this book, you will finally be able obtain the leaner, more muscular body you’ve always wanted.

About The Author

Michael Lipowski is a certified fitness clinician and the President of the International Association of Resistance Trainers. He is a competitive natural Bodybuilder in the INBF, a consultant to other drug-free body builders, and was the personal trainer for the winner of the 2009 Men’s Fitness Fit-to-Fat competition. Michael is a writer for Natural Bodybuilding & Fitness and has written for a number of other health and fitness publications worldwide.

Happy Training,

Adam Freeman
Fitness Director/Personal Trainer
O2 Fitness Clubs

New Book You Must Read - "Celebrity Body on a Budget"

I wanted to share with you all one of the books that I just read that will certainly give you that celebrity body you have always wanted to have while cutting back on the cost to get it.

First of all, Cornell Chin (the Author) is a celebrity trainer and if anyone who trains stars such as Leonardo Dicaprio and Colin Firth while writing a monthly feature in Women's Fitness, you know he has some good insight to follow. With the high price of fitness these days and the market taking a turn for the worse, there is no better time to save as much money as possible while still feeling and looking better than ever.

I highly recommend you getting this book to take your body image to a whole new level. The information in this book will certainly give you the tools to be successful in and out of the gym. Below are some details about the book to get your excited about reading what is in store for you. So, after you finish reading this post, get on over to your local book store or purchase it right online and have it shipped directly to you.


Even in times as tough as these, you can still shape up like a celebrity, and you can do it without having to earn a celebrity paycheck. With over twenty years of experience in the field of fitness, Cornel Chin has used his unique training methods to train the likes of Leonardo DiCaprio, Colin Firth, Audrey Tautou, and Tilda Swinton. Now, through Celebrity Body on a Budget, he unlocks the keys to low-cost or no-cost exercise solutions.

As a gym member, you’ll spend an average of 3% of your annual salary on the cost of your yearly membership. For many people, this is a high cost that can no longer be afforded or justified. With Celebrity Body on a Budget, you can still achieve that “drop dead gorgeous” celebrity body you’ve always admired and desired without having to break the bank.

“Cornel gave me the lean look I needed. His training methods are second to none!” ~ Leonardo DiCaprio

“Training with Cornel helped me achieve the good muscle tone and definition I needed for my film character.” ~ Audrey Tautou

“I was no great fan of exercise until I met Cornel. He has given me a way of working out that is enjoyable, sustainable and effective. I’m enormously grateful to him for converting me.” ~ Colin Firth

About The Author

Cornel Chin is a high profile fitness expert to the Stars with more than 20 years of experience as a fitness professional. He integrates his diverse background to create an all-encompassing approach to fitness. Cornel is credited for getting Leonardo DiCaprio into shape in double-quick time for the film The Beach, and, as a leading fitness expert, he is a frequent guest on numerous television and radio shows throughout the United Kingdom. Cornel has also been featured in, and regularly contributes to, a host of leading international publications. He writes a monthly feature for Women’s Fitness magazine and is also the author of two popular fitness books which are both endorsed by his celebrity clients.

Happy Training,

Adam Freeman
Fitness Director/Personal Trainer
O2 Fitness Clubs

Thursday, March 18, 2010

Kelley's Journey

Meet Kelley Gallagher!

Kelley approached me a couple weeks ago about some fitness questions and I decided to take Kelley under my wing and help her through her journey to lose weight. She has tried many many different weight loss plans and all of them seemed to not work for her.
I took a look in to what she has or has not been doing and created the perfect fitness plan for her.

Kelley is no ordinary client. She has agreed to allow me to post her progress from day one and share her journey to all of you who battle with weight loss issues. I would like you to follow along in her journey and see the amazing milestones that Kelley will achieve and show you that it is not hard to attain your fitness goals with the right tools.

You can follow her journey at:

Please be supportive and cheer Kelley on as works her tail off to reach her goals.

Wishing you all the very best!

Adam Freeman
Fitness Director/Personal Trainer
O2 Fitness Clubs

Tuesday, March 16, 2010

Protecting Our Country

Another day had past and a new one began, but it wasn't an ordinary day filled with clients and meeting with new members. It was a day that filled my heart with pride and joy for our nation and the people who serve our country well. I didn't meet with just any member, I met with Andy.

Andy just spent most of his last six years in the military, fighting for our country in the front lines of this unfortunate war we have been battling in Iraq. Andy was part of the infantry team and served in the two trips to the hot sandy country side of our enemy. He poured his sweat, blood and tears out for this country and it is time that I pour out mine for this young man.

Andy, who spent the better part of 7 years in the military, fighting for this nation and protecting us from our freedom. He has a family here in the US where he supports and protects them just as he supports and protects our lives from the trouble brewing on the outside.

With his background in combat and training others in combat, he recently was given an opportunity to go back to Iraq for a security position to once again protect our nation and protect his family. It is a high paying job that comes with a high level of requirements. It is no easy task and one that comes with a lot of risks.

After getting out of the military, Andy let his health slip a little under the radar where he gained nearly 70 pounds of body fat and his conditioning simply slipped into hibernation. His current weight is 266 pounds and his body fat is currently 31.1%. To meet the requirements of this position, his weight must be 204 pounds or his body fat must be at 24%. Doesn't seem so hard does it?? What if I told you he must do it in 20 days?

It seems to be the impossible and our job here at O2 Fitness is to make it possible. I have designed a systematic approach to shed off the body fat and allow him to meet his goal in what seems to be a record time. It is not going to be easy...for him that is.

Andy is on board and not only am I going to help Andy, but Kris McAlinn is going to help me train him. Kris is a nationally certified personal trainer through NASM (National Academy of Sport Medicine) and a certified instructor of Les Mills Group Exercise Classes. Kris is a phenomenal trainer here at O2 Fitness and one of the best Les Mills instructors I have ever seen. He's actually so good at what he does, he teaches and certifies instructors nationally for Les Mills. Talk about a stand up guy, I look up to Kris for all of the great attributes he brings to fitness. He is so motivated and brings energy and excitement like nobody I have ever met. I wouldn't be able to accomplish this task without his help.

Kris and I are taking this challenge for one purpose, and that is to help Andy so he can continue protecting our great country. Andy has a family and by continuing to support and protect his family, he is putting his life on the line to protect us too. His strengths in the field of security are what motivates us to help this brave young man do his job to protect the soldiers and give us our amazing freedom.

So, let's quit wasting time and get on with the show. Andy is training with Kris and I two times in a day. Kris will work him hard in the morning and he will see me later in the evening. We are stoked about this challenge, so we hope that you all are as well. Please give words of encouragement as Andy attempts the hard road ahead.

Wishing you all the best and Happy Training!

Adam Freeman
Fitness Director/Personal Trainer
O2 Fitness - Wilmington

Sunday, March 7, 2010

Say No To Bad Food and MEAN IT!!!!

They say the first step to recovery is acknowledging the fact that you have a problem. Did you know that you are an emotional eater? Actually, everyone is an emotional eater in one way or another. Maybe your shaking your head right now, saying “Are you crazy!!! Only overweight people are emotional eaters.” Well, believe it or not, you are too!

The most common emotion that causes poor eating habits is depression, and it is widely known because a lot of movies will create a laugh that intensifies the character’s feelings by showing how depressed they are to indulge in stuffing their face full with sweets. By seeing that over and over on the silver screen has caused us to think we have to be depressed to have an emotional eating disorder or “bad habit.”

The truth is, an emotion is an emotion. A feeling based on certain events that cause you to react in a certain way. If depression can cause you to eat a large portion of chocolate, wouldn’t over indulging because you are happy the same thing? Actually, yes! Whether you are Sad, Angry, Bored, Happy, Fearful, Surprised, Joyful, or Disgusted, you have an opportunity to crave food for all the wrong reasons. Those are just the basics though! Double that by adding mixed emotions such as Love, Submissive, Awe, Disappointment, Remorse, Contempt, Aggression, Optimism and you will see many new doors open to what may be causing you to crave all the wrong foods.

Now, my point is not to get you all down on yourself and grab the closest candy bar, but to show you exactly how to change it. Your first task is to identify when you are craving something bad. Once you become aware of what emotions are causing these bad habits, then you can take action and control your beliefs about those cravings.

When you think of a soda, what is the first soda that comes to mind? I am more than positive that 99% of you will say either Coke or Pepsi. I had one guy once tell me he loves the “Bud E” and I just had to drop my head low, knowing that if Budweiser Energy was the first thing that came to his mind, then we have a long road ahead of us. My point is, if you can produce the marketing that Coke and Pepsi has done so successfully, then you can trigger a reaction to block bad decisions when it comes to eating bad foods. No, you don’t have to spend millions of dollars advertising in front of millions of people everyday, you just need to advertise to yourself.

Actually it is a very simple 3 step process, all you need is a pen and a notecard and follow these rules:

1) Write on the top of that notecard your awareness key, “I eat Chocolate when _____ stresses me out at work” or “I eat McDonald’s because I am in a hurry/frazzled/impatient.” Now if you have more than one thing that causes you to eat emotionally, list ALL of them!

2) On the opposite side of the notecard, write what you really want to believe about those foods because right now you are saying, “I love chocolate, it comforts me when I am stressed out” (i.e. “Eating Chocolate when I am stressed will only cause me to stress more after I eat it because I will gain weight.” or “If I could take two extra minutes to prepare food before I go to work instead of eating McDonald’s, I would not gain so much weight and I would not cause more stress from being in such a hurry.”)

3) Now laminate your card and put it in your pocket. Keep it in your pocket every single day. Read your card every morning when you wake up and every night before you go to bed. Everytime you reach in your pocket, you will feel your card and everytime you don’t have it in your pocket you will remember you forgot it just as you reach in your pocket and fear that you may have forgotten your keys. The more that card is in front of you, the more you’ll think about it, and the quicker you can change your feelings around about a bad habit you may have.

*BONUS TIP: You can use this same process to stay focused on your goals with fitness, family and work.

Adam Freeman
Fitness Director/Personal Trainer


Written by: Jason Peters, General Manager O2 Fitness Falconbridge, USA Track and Field level 1 certified coach

Looking to lose weight? Have more energy?

You answer lies with a simple answer…give your body what it needs: FOOD.

That’s right, whether your goal is to lose a few or just simply have more energy, you need to eat.

Metabolism is defined as ‘the breakdown of food and its transformation into energy’. So, without food, your metabolism isn’t transforming or ‘burning’ anything.

Too often, I hear people talking about skipping breakfast or not eating after 6pm, or something along the lines of ‘not eating’. While I admire the attempt to make a change of life, all this is really going to do, is slow down the body’s energy processes. While those who attempt such measures may see a small reward for their efforts in the form of a few pounds of weight loss; the results are short-lived as this is not a long-term sensible life change. This attempt will typically only hinder you from your goal of losing weight. Here’s why: When you don’t eat, your body goes into a calorie-storing mode or ‘starvation mode’ to be more direct. If you don’t eat, you are telling your body to store calories, because the body doesn’t know when it is that the next ‘feeding’ will occur. If, on the other hand, you eat small meals frequently through the day, your body continues to remain in an elevated state of calorie burning.

Each time we consume food, the metabolism kicks into high-gear and begins the process of burning calories. If we are eating smaller amounts and don’t overload the system with too much, the body will easily burn through these calories and continue burning calories long after the food consumed is digested. Each time you eat, this same process occurs.

Here is one approach that many individuals have had success with:

Eat 300 calories every 3 hours.

Sounds simple, huh? Well, it IS. Frequent small meals keep the metabolism ON FIRE and you never go into a ‘starvation mode’ as I mentioned above. This approach has many benefits: Your body is always in a calorie (fat) burning state; you have more energy (no mid-afternoon drowsiness); and you always know that you can eat again in as little as 3 hours.

Try applying this frequent-feeding or ‘grazing’ concept with the following:

  • Drink plenty of water – try to take in about ½ an ounce of water for every pound of body weight. In addition to many other health benefits, this can help keep your system flushed out and metabolism running well.
  • Eat balanced meals – try to eat a rough balance of protein and carbohydrates each time you eat. An easy trick to portion size is looking at the palm of your hand. Eat a portion of protein (serving the size of the palm of your hand) and a portion of carbs each time you eat.
  • Keep the saturated fats LOW! – Not all fats are bad, so just begin to pay attention to the saturated variety listed on the labels of what you eat.
  • GO GREEN – Veggies provide you the critical fiber we here so much about. Just know that fiber is typically good for weight loss due to its cleansing properties.
  • Get enough sleep – lack of sleep can lead to stress, which produces an excess amount of the hormone cortisol in the body. Without getting too much into it, just know that this is not so good for trying to reduce body fat.

Try applying some or all of these concepts into your life and see if you don’t have some dramatic success.

If you would like more detailed information on anything mentioned above, feel free to email me @

Adam Freeman
Fitness Director/Personal Trainer

A Healthier Weight Loss After 40!

Written by Paul Hodges, General Manager O2 Fitness Brennan Station

Every year, it seems, it’s harder to lose weight. You cut back on

portion size; you say, “No, thank you,” to dessert; you sign up for

fitness class — and yet you gain weight and your energy level goes

down. What’s going on?

Sometimes, though, something’s gotten off track, and your metabolism

isn’t working like it should, and there’s an underlying medical issue

that needs to be dealt with before the usual weight-loss measures will

have any effect. Here’s a ten-tip plan for understanding the

challenges that prevent weight loss over 40, and for learning how to

overcome them.

Adam Freeman
Fitness Director/Personal Trainer

Health and Your Wallet

Written by Lauren Henderson, Membership Consultant, O2 Fitness Southern Village

Healthy and smart eating can seem difficult while on a tight budget, however with careful meal planning, shopping, and cooking you can trim both your waistline and your food budget. With careful meal planning, eating healthy and smart are not unattainable goals. Eating out frequently can be disastrous to your wallet, but also to your health. Even if you spend a little more on convenience items to make your lunches, you will probably save more money in the long run. Here are a few suggestions to help you get the most of your food budget:

Monthly Budgeting and Planning:

Every month, determine how much money you have for food and divide by three or four to come up with the amount of money you can spend each week. Plan meals and snacks for you and your family before you go shopping to ensure that you are not spending extra money on unnecessary items.

Shopping Strategies that Save you Money:

Remember to shop the perimeter of the store where you will find the basics for a well balanced, healthy diet. The perimeter of the store is where you will find produce, meats, and dairy products. Instead of stacking your cart full of processed, “junk” foods, fill your cart with many healthy items from the perimeter including many fruits and veggies. Be sure not to buy too many meats, fruits, and veggies if you are not going to eat them relatively quickly or else they will go bad, which in turn is money down the drain. Remember to check higher and lower levels of the shelves because the more expensive items are usually eye level.

Inexpensive ways to Buy Produce:

Remember to buy apples, oranges, grapefruits, potatoes, onions, etc by the bag and not individually. Its cheaper and will take you through more of your meals. Also, shop for produce that is in season for the best flavor and the lowest prices.

Most Economical way to Buy meats/meat substitutes:

Ready to cook meats are always more expensive. So just buy the plain and season them yourself. Use canned fish and chicken for sandwiches, enchiladas, casseroles, and salads.

Adam Freeman
Fitness Director/Personal Trainer

Tuesday, March 2, 2010

BO's UNDER 300 and..."He's Got Legs!!!"

When we took the photos a couple weeks ago, I never thought to have Bo put on a smaller shirt since this one doesn't fit anymore!!! So, better yet....I told him to pull it tight and now you can really tell a difference from day one.

Just check that out! Look at those calves!

When we took the photos a couple weeks ago, I never thought to have Bo put on a smaller shirt since this one doesn't fit anymore!!! So, better yet....I told him to pull it tight and not you can really tell a difference from day one.

I am so happy to say that until recently, Bo has not seen below 300lbs since 2001. He is currently weighing in at 298lbs and probably more since I blistered the mess out of him during our workouts yesterday. Keep up the great work Bo! You are doing amazing and guess what??? We only have 78 pounds to go to reach our goal of 220lbs. If we keep losing the weight like we are, we will be there in time for you to show off your new body at the beach this summer. How does that sound??? I know you'll be overly excited for that day to come and you are going to have more confidence than ever before, but matter how great your body will look at that point, purchasing the "Borat" green bathing suit thong that wraps over your shoulders is not attractive on anyone. lol :)

Everyone, keep cheering Bo on. Go check out his blog at: to follow his daily updates. Go check out and see how excited he is over there. ("pass the carrots", your hilarious Bo!)

***If you or someone you know is dealing with obesity and you need myself or Bo to talk to them about it and give some advice on what they need to do to start putting one foot in front of the other and take a new direction towards a healthier lifestyle, please don't hesitate to email me at:

Happy Training,

Adam Freeman
Fitness Director/Personal Trainer
O2 Fitness Clubs - Wilmington

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