Franco’s Fitness Cocktail

Okay – Lately I keep getting asked about what I am doing. Asking about the gyms I work out at etc. And I thought it would be a good idea to just write about the process and share what information I have. I will link to as much information as I can and try and make it super easy and simple stupid for everyone because that’s how I’d like it it I was reading 🙂

In the Beginning…

When it hit me that I needed to make a change, and let me tell you.  It HIT me, I knew that I had to get my eating under control and that I needed to be accountable.  70% if not 80% of losing 112lbs since I started has been the diet and honestly just trying to be smarter.

So I remember someone being on the Howard Stern show and talking about how they lost all this weight and it was with the Lose It App.  So I downloaded it.  It’s free.  They have a premium version but never needed it.  It will set you up to lose two pounds a week if you stay within what it thinks you should eat etc.  I started with their recommendations just so I didn’t feel like I was starving myself and you can actually toggle it for less calories.

I also knew I had to give up to good old Mt. Dew and all over delicious sodas that were in my life.  I had to turn into that guy who guzzled water all day.  I wanted to track my water too.  At that point it was about water bottles, now I usually just lug around a gallon because it’s just damn easier.  But I found a free app that I really liked called Waterlogged. 

These two apps will get your going.  I guess I should also mention that I wore a Nike Fuel Band for the first 14 months of all of this and hit my fitness goal for a year straight.  Some people don’t need the push.  I know I did.

First things first!

Don’t let anyone kid you.  I have spent a lot of money on gyms, training, protein etc.  There are a lot of amazing people out there to help you.  But it’s their job to help you so it’s not free and it’s usually not cheap.  But for the first 3 months all I did was walk.  I knew if I took some weight off before doing the whole gym thing it would motivate me to keep pushing.

Walking is free.  I walked at Franklin Mills (the new Philadelphia Mills) every day first thing in the morning.  I would usually get there by 8am.  The mall opens at 7pm for walkers.  If you can walk the walls of the mall and do a loop it’s just about 2 miles.  I didn’t get 1/2 the mall done the first week.  But slowly I was doing it and worked myself up to 2 loops and 4 miles.  I’d rest if I had to but I did it.

There are public tracks all over the place to run, walk etc.  This is free so there is no excuse that you don’t have the money to buy a treadmill or join a gym.

Bootcamp with Dan Campos and Friends.

After three months and almost 45 pounds lost, my friend Hector brought up my friend Dan Campos over pizza.  He had a groupon for bootcamp classes etc.  I knew Dan and thought he was a great guy.  He used to come to my house to work with me in 2006.  The groupon was the best thing that ever happened to me.  24 classes for $65.00  I bought them that night. If I hated them, I was out 65 bucks.  No big deal in the grand scheme of things. Two days later I walked into Dan Campos Fitness and have been a member ever since.

For the ladies the analogy of what boot camp is easy.  Do you remenber the Curves for women places?  The 10 stations you did to get a 1/2 hour workout?  Well this is like that but on crack.  It takes on crossfit principles but is not crossfit.  You work in small groups and go around the various areas of the gym working on your core and other body parts.  It’s usually a very good TOTAL body workout.  I did it at 380lbs.  You can do it too.

Dan and his trainers are fantastic and the people that go there are more family after a couple visits that anything.  It’s a very positive and uplifting environment. And Dan loves super heroes and new toys just like me.

Costs?

Dan runs a lot of specials.  He really wants people to be able to afford getting fit.  You can drop in and try one of his classes for $10.  He runs lots of specials.  I have an unlimited plan.  You can get more info, class schedules etc by reaching out to Dan or his studio manager Michelle.

Dan also offers Strength Training classes which I did for 2 months and 1 on 1 personal training.

Willow Grove Park Shopping Center, 164 Park Ave, Willow Grove, PA 19090
(215) 866-8666

Come learn what Base. Push. All Out.  Means to me.

DOC STRONG

And last but not least.  The subject of my latest hashtag (cause I’m a cool hipster) #ihatedoc – Doc Strong

I kept seeing Doc Strong tagged in places and when my friend Jen Stockolos was training for her NPC debut but didn’t think I was ready to go that hardcore.  Sitting on the beach with my friend Mary in June she was telling me about her training and I decided that night after talking to Jenn about it that I would go talk to Doc about my goals and 2 days later I was starting my training.

Doc offers a lot of things but what I liked was this programmed group workout.  I come in and for example this morning was leg day.  So I know I am working out my legs hard.  10 minutes on the stairmaster to get my legs warmed up and then he will set up stations for me to bang out and awesome workout.  He stays with me for my first rep and then he goes on to help other people.  He’s never far and he’s always watching.  He fixes my form, makes sure I’m okay and in 60-80 minutes depending on how much rest I give myself between sets I am out of there.  I go to Doc’s 5 days a week.  I work out chest, legs, shoulders, back and arms and triceps all on separate days.  I have seen a big difference in 3 weeks already.  I am hooked.  And I am pushing myself and getting stronger.

Costs?  Use my referral and get 1 month for 1/2 off.  $50 will get you this same training for the first month.  Doc is UNLIMITED so you can go 6 days a week if you want.  He’s there Monday – Friday from 4am – 1pm and 4pm – 8pm and Saturdays from 7-11am.  Even Jesus took off on Sunday!

After your first month it will be $100 a month unlimited.  The one thing I will tell you is that Doc trains in the Body Dynamics building on County line road.  You have to buy their membership and it’s $20 a month.  I didn’t know that when I started but by the time the owner of the globogym stopped me to talk membership I was already hooked.  (I went to Planet and cancelled there).

I love my training with Doc Strong.  It’s people of all shapes and sizes and super nice.

So let me wrap this up for you.  This works for me.  It’s not for everyone.  i am blessed with some time on my hands.  And I am using that time as best I can.

I like the blend I have right now with Training, Bootcamps and OTF.  It’s working and I will keep it up until my body stalls and wants change. If you have any questions feel free to ask here or message me and I’ll do my best to answer or send you to the right place.

All these places are in different areas and don’t really compete with each other.  All these places I have found to be caring, great resources of information and motivating.  I am glad they are the backbone of #teamfranco and wanted to share them with anyone who might have a need for change.

 

Franco