Im going to give you back your money.

Hey, I hope you're awesome.

We are coming up on day 17 of group training and if you are one of the people involved then you have been witnessing fantastic changes in your body! Body fat % is down, strength and endurance are up, and in the long run, adding years to your life.

(While we are on the topic of benefits of working out) Did you know you are saving thousands of dollars by bypassing medical bills down the road that you would pay if your weren't staying active and healthy?

Its a great thing, saving money!

So congrats to YOU coming in and getting it done. I am sincerely grateful for people that take charge of their health and well-being. To show my gratitude, I am implementing a referral system for group training, where I am basically going to give you back the $20 fee you paid for the living social deal.

It goes like this...

Me---> Keep bringing on the fat-incinerating, total body strength workouts.


You--->Keep killing it in the workouts and bring a friend (only cool people allowed) who signs up

Me---> Give you $20.00 off of your next months dues.


PLUS ... I am going to give you a one on one private training session! other people pay $65.00 per session for an hour with me to get a customized, full body performance workout!

So just to recap, Your bring a friend that signs up and I give you $85 in value.



Peace out,

Jeff Jucha
Head Trainer - Little Rock Fit

Its all over...

Hey I hope your doing awesome,

I either have some really bad news for you or some really good news, depending on who you are.

The July sale for Little Rock Fit group training has ended.

So if you waited to long to sign up then that's bad news for you. (don't worry, more specials will run this year:)

If you signed up, the congrats and welcome! This blog is where I share information with all of my past, present, future or late clients. (just kidding I've never killed any clients:)

As well as my readers around the world who log on to get their fitness tips and healthy lifestyle info.

Tune in every week for new posts and the latest news on your workout program

P.S. if you have signed up and still not booked your assessment on www.littlerockfitnessdeals.com then do not wait any longer! classes start on July 5th and spots are limited.

Peace out,



Jeff Jucha

Head Trainer -Little Rock Fit

The Big Picture

Hey there, I hope you are doing awesome.

I wanted to write a quick post for everybody who is either thinking about beginning a training program or is turned off of starting one due the the cost. Starting tomorrow on June 28th of 2011, I will be offering a new Introduction program.

So what is this "Intro Program" ???
This includes unlimited group training sessions for one month, Simplified Nutrition, and weekend Boot-Camp workouts.

Reader: So is this like a boot camp class?

Me:  NO! Not that I am totally agains bootcamps or fitness classes, but too much individual attention is lost between the trainer and the client when you are with 30 some-odd other people. There is plenty of room for injury, mis-use of equipment, and mis-understandings in the class-environment. I coach groups of 15 or less.



P.S. my class is NORMALLY indoors, unless its just awesome outside.

This gives you access to my fitness coaching, nutrition program, and years of weight-loss expertise for a price far under what it normally costs.
Just for just one month of one-on-one training with me is $1040.00

For the month of July only, I am giving my services away at just $99

That's all...

No gimmicks....

No Catch.

To put it simply, I have emails that come in constantly from people who have been referred by a friend who want to loose fat and get healthier, but cost is an issue for them.

Now, I wouldn't turn these people away, but due to my limited availability, there has never been much room for me to accommodate them.

So I decided to find a solution, AND I HAVE.

See, I have a private studio where I train up to 3 people at a time. So, I figured why not rent out a huge warehouse and increase my capacity? ....So I did.

Why?

Because the big picture of my business is to help as many people as I can, and my ability to help others will never reach full potential 3 people at a time.

-VS-

Catch my drift?

Here is the skinny.

Where: Crossfit Little Rock 1021 Jessie Road Little Rock Ar, 72202

When: Monday, Tuesday, Thursday, Friday

@ 6:30 am, 7:00am, 6:30pm, 7:00pm

Saturday bootcamp @ 2:00 pm

When: July 5th-August 5th

How much?  just $99

Click here to reserve your spot.

- 42.8 lbs

"Jeff is the most down to earth guy that I know, its more like working out with a great friend than a trainer."

-Rob

-17 Lbs

"I love the workouts, they're challenging and fun! I love how I feel after each workout!"

-Lacey

-50 lbs 

I've lost 51.3 lbs so far and dont plan on stopping! I'm the strongest I've ever been, sleep better, work out harder, and have more endery than I have had in years.

-Jim

Just a few satisfied customers (=

Training starts on July 5th. Are you ready?

Click here to reserve your spot.

Peace out,

Jeff Jucha

(1) How to Get Shit Done.

Hey I hope your doing awesome.

I have been getting loads of great feedback on the first few pages of the book I put in last post. So to all of you who have been emailing me, thank you so much.

To the new followers from the UK and Russia, Welcome to the Blog!


For those of you who are just logging on, I am giving away the Little Rock Fit's Ultimate Guide to Getting Sh*t Done. To show my appreciation for all of you who helped make Little Rock Fit what it is today.

If you havent read the first half of the preface I posted last time, click here: http://resultsfinally.blogspot.com/2011/06/0-how-to-get-sht-done-preface.html

All Right, Here is the second half of the preface READ ON and GET IT DONE.



 Avoid the Living-Impaired

The living-impaired are just...there. They breathe but don't live. They're not happy. Often, they're cynical.

“You can't just do whatever you want.”

“You can't leave school to start your own thing.”

“That will never work.”

“That's a bad idea.”

The living-impaired are all around us. They come

disguised as friends, falsely concerned family members, coworkers, or authority figures.

People who get shit done leave the living-impaired alone. The living-impaired try to press their negative (they call it “realistic”) worldview onto us.

Treat them like lepers and keep your distance.

Treat your problems like One Is Coming to Rescue You

In 1972 a plane carrying 45 people, including a Uruguayan

rugby team and their family and friends, crashed into the desolate, frigid, and unforgiving Andes mountains. 29 people survived the crash.

        A few days later, an avalanche took 8 more lives when it flooded their makeshift shelter. Search parties from three countries looked for the missing plane, but the search was called off after eight days.

The survivors, having found a small transistor radio on the plane, heard that the search had been cancelled.

Here's an excerpt from the book Alive, describing this moment:

"The others who had clustered around Roy, upon

hearing the news, began to sob and pray, all except

Parrado, who looked calmly up the mountains which rose to the west. Gustavo Nicolich came out of the plane and, seeing their faces, knew what they had heard...Nicolich climbed through the hole in the wall of suitcases and rugby shirts, crouched at the mouth of the dim tunnel, and looked at the mournful faces which were turned towards him.

'Hey boys,' he shouted, 'there's some good news! We just heard on the radio. They've called off the search.' Inside the crowded plane there was silence. As the hopelessness of their predicament enveloped them, they wept.

'Why the hell is that good news?' Paez shouted angrily

at Nicolich.

'Because it means,' Nicolich said, 'that we're going to

get out of here on our own.'"

72 days later, two of the passengers – Nando Parrado

and Roberto Cannesa – hiked through the Andes to

civilization. The remaining 16 survivors were rescued

thanks to their 10-day trek.

There's a valuable lesson here:

Live like no one is coming to your rescue. If you want something, you need to take care of yourself and get to work.



Jeff Jucha

Head Trainer-Little Rock Fit

(0) How to Get Sh*t Done -Preface

I just got off the phone with one of the top fitness mentors in the country.

After about 5 minutes of me telling him my idea to give my book away to my clients and blog followers. he took about two seconds to tell me, "that kicks ass".

See I can be like the greedy asses out there and sell this thing for 19.95 all over the world, (oh and by the way, to my new followers from Germany and Slovenia, Welcome to the blog, hope you love it!) 

I am going to give it away. I believe that the true success in my life is the relationships I build with others and how many lives I can have a positive effect on. I believe that dishing out as much good to the world as it can take has gotten me to where I am today. 

So without further philosophy lecture from me, here are the first 2 chapters of the book

ENJOY :)

The Ultimate Guide to Getting Sh*t Done

A Crash-Course in

Getting Your Shit Together, and

Building a badass body while doing it.

By Jeff Jucha CPT

Resultsfinally.blogspot.com

Great Moments are born of great opportunities. That is what you have here at your hands.

About This Book

When reading this book, think of it like a face-to face conversation with a friend. We both have a drink in our

hand, at an empty bar, and we're talking

about how to become healthier and happier.

This book is a collection of ideas based on my life

experiences, those of my clients over the years, and from 

my conversations with mentors and friends. You can

read straight through if you like, or skip around to the

sections you think will be helpful.

You'll find a lot of things here that will work

spectacularly well for you. Other things won't do much.

The only thing I ask of you is this: try some of the

things I recommend even if they seem too simple, too hard,

or too ridiculous. You may find you "know" a few things I

cover in this book. But chances are you're not doing much

with that knowledge. I want to help fix that.

You get out what you put in. So don't slack.

This is me uncensored. This is advice I give to close friends. This is stuff I do that works for me and hundreds of people just like you that I've helped over the years. I'm positive at least some of it will work for you, too.

Thanks for being here.

-Jeff

You Are Going to Die

How's that for a cheery way to start?

But it's true. You are going to die.

So am I. So is Lady Gaga, Bill Clinton, LeBron James,

and every one you've ever heard of or ever seen.

Everybody is going to die.

Most of us are already at least a quarter of the way

through our lives. And if we're lucky, we've got another 50- 75 years to live.

That scares most people.

    It shouldn't.

It should be liberating. Knowing you’re going to die

someday gives you a deadline. (Sorry, but that was amusing to me.) You can do whatever you want, and you can start right now. In fact, every day you don't do what you want is another day that's gone forever.

Disappeared. Never gonna happen again. Finito.

Remember: You are going to die.

Memento Mori – Keep

Track of Your Life

Use a Memento Mori chart."

Memento Mori is Latin for "Remember your mortality."

Here's how it was explained it to me:

"Since I was about eighteen years old I have been

maintaining a tally on this piece of paper. It's 52 blocks

wide and 80 blocks tall. On the top left corner is my

birthdate, and on the bottom right is the same date, 80

years later. Every week I mark off a block.

I don't write anything or make any kind of notes. I

just black it out. The only thing left is the memories I have of that week and reality of how it has affected my

life. In the end, the only things any of us have are our actions and our memories.

Doing this keeps my life in perspective. Each time I fill

in a block I briefly consider what I did with that week.

Sometimes I do so with a feeling of satisfaction. I want

mine to be a life well lived. Other times I look back and

realize that I frittered away most of my time on things

that didn't really further my life, Like buying a new TV

or trading my old car that was just fine for some new

fancy thing that got me from a to be just like the last one

these didn't make for any remarkable experiences, and

didn't really make me happy.

I don't think that it would be possible to maintain a list like this and work in a cubicle for twenty years. Or even twenty months. Imagine that: 80 blocks filled in with no memories other than a gray wall and the occasional lunch at Applebee’s.

In fact, most people probably wouldn't want to do

something like this at all. It would be too uncomfortable. Self-awareness is a pain in the ass when there are so many entertaining reality shows on cable. And excuses are easy. You probably get used to the blinders after a while and eventually don't even know what you're missing.

This weekend I filled in the 25th row on my sheet. The

last block in a row always leads me to do some self-assessing.

Am I happy with what I've been doing with my

life? Have I been wasting time? Why? Where could I be

right now if I hadn't?

That's heavy stuff. And it's great practice.

Mori sheet. You can print it off from your home computer. If you want it to be something that you won’ forget about or lose track of, then do what I did and buy a poster board and make it yourself and hang it up in your office or bedroom. 

Fill it out up to the past week.

Look at all the black space. Then look at the amount of

white space left.

Keep your sheet somewhere you can access it easily.

Look at it every time you need a kick in the ass.

Join the Living

We're not dead yet, so we can't go feeling sorry for ourselves. We have a real opportunity to do fun things, help other people, and live a worthwhile life. We have a chance to build a legacy that will carry on after we die.

Are you going to squander that responsibility or waste time talking about all the shit you should have done?

Are you really going to stay pissed off over stupid

arguments or minor daily inconveniences?

Are you really going to sit on the couch, eat Cheetos and watch TV all day?

Get your ass up and join the living.

Try to make something out of your short life before it is too late, and trust me, through historical proof, it will one day be too late.

Get  it Done:

Do the following things:

-Make or download a memento mori chart and get to work on it. 

-Look at the black and then the white...now, start thinking about some of the things you want to do in life. Write them down on a sheet of paper and keep it near your chart.

- Check in tomorrow on the blog for the next chapter of the book.

Peace out,

Jeff Jucha

Head Trainer - Little Rock Fit

Introduction: How to get S### done!

I curse, but you already knew that.
If you know me or read the title above I'm about getting results and skipping the BS that can slow you down.



Look at the three pillars in the LRF program: Food Education, Intense Workouts, Transfer of energy

I will 100% guarantee you that those three pillars apply directly to your life.

If you don't think so

Lets look at them from a different view.

Food Eduction= Research and Education

If your going to improve any area of your life or accomplish anything, you need to find out how to do it first.

example: want to drop fat, buy a house, send your kid to the right college? RESEARCH IT then LEARN IT

get on google, call a friend who lost a lot of weight, call Edward Jones to learn how to save money for a college fund, you get the idea.

Intense Workouts= Intense Work Ethic

If you want to lose some serious weight, then you are going to have to do some serious working out. No magic pill will make you lose weight (or even help). It comes down to ethic and drive.

I'm a great believer in luck, and I find the harder I work the more I have of it.  ~Thomas Jefferson

I've got a theory that if you give 100 percent all of the time, somehow things will work out in the end.  ~Larry Bird

God gives every bird its food, but He does not throw it into its nest.  ~J.G. Holland

(Maybe its just me but I think that last one rules.)

Transfer of energy=Share your Success

If I was only allowed to give one piece of advice to someone about to starts working toward a goal. it would be this.

Tell Somebody

Courage comes from one but strength comes in numbers.

If you are like the top 1% of the population who can do everything on your own then congrats. If you are in touch with reality and are a little like the rest of the world, then you will need help from others. If you think you don't, then I have some news for you, you are wrong. There will come tough spots when you will need to hear just the right thing to keep you going, the key is, someone else will have to say it.

-COMING SOON-

New mini series of the ultimate guide to kicking ass at getting a lean strong body and just about anything else you want in life.

The LRF Handbook on How to Get Sh## Done.

You will want this. ..Nuff Said.

Peace out,

Jeff Jucha

Head Trainer-Little Rock Fit



Motivation is overrated.

Most people with above average bodies are motivated to
work out only about half the time. Probably less.


Just like a writer can't stare at a computer and wait for
motivation to hit, you can't lie in bed and wait for
motivation to train. It's not gonna happen.

The only way to get and stay in great shape is to be
consistent, no matter how you're feeling.

If you're following a four-day workout program and on
Day 3 you don't feel like going, that's the day where you
need to get in the gym most.


Skip the gym once and you'll lose a little of your will power
and it'll be much easier to skip it the rest of the week.
You don't want that to happen.
Here are a couple of tricks I've used when I'm not
motivated and the gym sounds less fun than watching futurama:

Lay your workout clothes by your
bed.Since I train in the morning, the frst thing I do when I wake
up is put on some comfortable clothes and drink a big
glass of water. If I have my workout clothes on, it means
I'm already one step closer to going to the gym.

Tell yourself that you're just going to
go stretch.Stretching is a small commitment and one you can talk
yourself into doing. Once you get to the gym and go
through your warm-up and stretches, you're usually ready
to work out anyway.

Go to a different gym.Sometimes you just need a change of pace. Whenever
you're feeling particularly unmotivated, go to a different
gym for a change of scenery and equipment. If you run or bike, travel a different route or kit up a park nearby.
Now if all of this sounds stupid, you're not alone. I think
it's stupid, too.
But if it gets your ass in gear, it's worth it.

Peace out,

Jeff Jucha

Head Trainer-Little Rock Fit

Workout of the Day

Workout of the day 6-14-11

Posterior Flexion-15 reps

Posterior Flexion Push-ups-10 reps

Jump Squats-15 reps

Do each exercise in succession without rest and then pause briefly after the jump squats

keep a watch on or a clock in view and begin the set over every time the second hand hits the 12 or the 6. This will give you no more than 30 seconds of rest.

Continue the workout until you reach 15 sets.

Video Demonstration.



Jeff Jucha

Head Trainer -Little Rock Fit

Training this week.

Hey I hope you're doing awesome.

I have got just a few things to share with you real quick.

1. Diets suck

2. Diets are hard

3. Diets don't work very often

4. Why would anyone diet at all!!??

Let me be the first to tell you that there is no such thing as a good fat-loss diet. I have been in the fitness biz FOR YEARS and I have yet to issue a diet to someone. Which quite a few people can find confusing, as my clients are losing 15-50 lbs in a matter of months. 

While the body has an incredibly complex metabolism and process for storing and losing body mass. I make it quite a bit more simple. 

I teach my clients how to EAT RIGHT! You will find no crazy fad diet that my clients have used. Seriously, just ask one of them. Come to a group training session and ask if anyone has used a fad diet or weight loss pill (which doesn't exist by the way) and you will get the same answer form everyone. Hell no, I like to eat food!

It's all in the Little Rock Fit simplified nutrition plan that comes included in your training package.

So all in all: Diets suck, eat real food, lose fat, get healthy fast. = LRF Clients

P.S. Living social deals from little rock will be coupon deals for my program coming soon= big discounts for new clients. Look for it in my next post.

Here is a few clients killing it in their fat loss program.

Peace out,

Jeff Jucha -Head Trainer 

Little Rock Fit

The Mission Statement

The Foundations

Our mission is to continually increase the quality of life lead by each individual by developing and enhancing the effects of a healthy body and sound mind. This will be done by using the three foundations of Little Rock Fit. Food education, Intense workouts, and Transfer of energy*

Food Education: The typical food supply of an American today is flooded with four main ingredients that lead to weigh gain and health issues. Flour, Saturated fats, Sugar, and Toxins. When these four ingredients are left out of our diet and replaced with the LRF food program, which is based off of foods we should have been eating all along, people partaking in LRF’s Program begin to lose fat, gain muscle, and build strength. Not to mention the huge reduction in risk for Heart disease, Type 2 Diabetes, and Cancer.

Intense workouts: Physical exercise has long been known to be the best treatment for an array of conditions. We are built to get breathless! Without a regular rush of endorphins , hormones and exertion, our bodies will perform sub-par.  Recently, in one of the largest studies ever performed on exercise and depression, the University of Liverpool, UK concluded that regular and intense exercise builds bodily defenses against stresses involved with everyday life, anxiety, and depression.  We all know we need to exercise but not everyone is sure just how to go about it.

Every workout in LRF’s program is designed by a certified and experienced fitness trainer.  Many gyms offer training and just as soon as you sign up, schedule you with an “employee” fresh out of high school. At LRF, the quality of the workouts is un-beatable.

Transfer of Energy: Many are new to this spreading ideology. In order to achieve anything, we must become motivated to do so. We need focus, drive, motivation, etc. All of those qualities stem from one thing. Energy. We have energy, in us, and around us, we use it constantly.  If we want to achieve something, we have to use energy to do so. Direct your energy toward your goal. It could be to lose fifteen pounds or fifty pounds, it could be to add years on to your life by becoming healthful. It could be to beat the odds of your families genetic s to suffer heart disease! We have to direct our energy toward what we truly want to achieve! That is what gets us to our destination and keeps us on track along the way.

The only thing better than the feeling you get when you have reached your ultimate goal by harnessing your energy, is to share it with another. This is the Transfer of energy. Share your success with others and inspire them to do the same. This is the basis and the reason for the success of so many at LRF.   

Jeff Jucha

Head Trainer -Little Rock Fit

This just in...One of my clients lost 4 lbs... while she was on vacation!

Hey, I hope your doing awesome.

I have a mystery client who is totally killing it in her weight loss program with me. She is getting ready for her upcoming wedding (congrats to her!)

We're gonna keep her identity concealed for now because I have a bet with her. I'm giving her everything she needs to drop 10-14 lbs in the next few weeks. If she beats me (which I want her to do!) then I'm buying her and her fiancé dinner at a restaurant of their choice!

 I like putting bets on what people can do. Having that kind of competition in mind brings out way more enthusiasm in people and supercharges their results, I love it!

At the end of the bet, on June 30th, we're going to have a final weigh-in and I'm going to feature her on the blog, with before and after photos, video interview, her favorite tips and tools for winning the challenge etc ...(thats if she wins) hahhhaaaha...evil laugh. :)


We will call her client X for now.....Shes like the 007 of clients. She literally just started, and she is already dropping major pounds. Which is a good thing and completely in the norm for my clients. The funny thing is, she dropped an extra 4 lbs while on vacation for a week!

Who does that?!

Apparently someone who is as serious as I am about reaching their goal weight. So my hat is off to you client X! Best of luck to you on the challenge!

P.S.
Boot camp classes will be starting soon. I don't wanna give away too much info right now because I know the spots will fill up fast, but here is the breakdown.

Starts on: June 8th
Taught by: Yours Truly
Description: My boot-camps are nothing like the normal fitness boot-camps that you always read about. You know, the one with energy drink-style/ look like me trainer ads:

and an instructor who learned how to train people from watching P90X one too many times.

NO.

My Boot-camps are like this:

-FUN

-FAST-PACED

-EFFECTIVE

-FUN

-RESULT PRODUCING

-FUN

(get my drift)

Tell your friends, tell your family, hell, tell your boss!

If you want to get a flat stomach, tone arms and legs, and get stronger then e-mail me: littlerockfit@gmail.com

I'm gonna see how many people want to get started so I know if I need to hire some help.

Peace out,

Jeff Jucha -head trainer