Change Your Body Change Your Life Show: Recent Episodes
Coach Bismark
Change your body change your life with Head Coach Bismark, Owner/Operator at Haven Gym in Elizabeth, NJ. From muscle hypertrophy to sleep optimization, learn the timeless principles of body transformation that lead to LIFE transformation. Power to you!
Fitness tips are like opinions; everyone’s got one.
Friends, academics, professionals and influencers all have their take on the most life-changing workout, nutrition and mindset advice they would give.
Having transformed hundreds of lives across almost a decade, we're no stranger to these common threads of guidance (or misguidance).
With this in mind, I think there are certain “tips” that are lesser-known or even contrarian, but that are just as important if not more than the conventional wisdom.
Here are 10 underrated, fitness-life transforming tips!
If you need the help of professional coaches to transform your fitness, and your life and are in the Union County, NJ Area - text or call us at 9083410232.
Ever been told that if you wanted to lose weight, that you should go run a mile?
“It burns lots of calories! Running will help you lose lots of weight. Lifting makes you bulky; don’t do that.”
In this final post in our False Fitness Advertising series, we bust the myth of “Cardio is Better than Weightlifting for Weight Loss.”
In the meantime, if your goal is to transform the way you look and feel, give me a call at (908-341-0232) to schedule your free No Sweat Intro Consultation to see which one of our transformation programs would be best for you!
Coach B.
NEW YT VIDEO: Are You The Last Person You Take Care of?" | Interview with Haven Client Jasmin
Link in our stories! Podcast also available in our stories!
Have you ever felt as if you were losing yourself, caught in the day to day of family, work - putting yourself last
Told by your doctor news you were shocked to hear? Getting new pains and aches you never had before, sizing up in jeans and not understanding how it got this bad?
Are you the last person you take care of?
Here’s our client Jasmin relating her own struggles, why she sought out professional coaches to help her on her journey, and how she’s achieving her dreams by carving out time for herself as a busy insurance rep., mother of 4 and partner.
Listen to her journey of becoming her best self, how she jumped into the pool and rescued her daughter, and how she feels fitter, happier, leaner and healthier in her 30’s than in her 20’s.
If you’re in the exact same boat, and need our help, call me at (908) 341 - 0232 to book your free No Sweat Intro consultation where we’ll discuss which one of fitness transform programs is best for you
Coach B.
Thehavengym.com
Coachbismark@thehavengym.com
(908) 341 - 0232
I don’t care who you are, or how far along your fitness journey you’ve gone; we’ve all doubted ourselves.
We’ve all at some point told ourselves that we didn’t have what it takes. That no matter what we did or how well we did it we could not succeed.
Well, instead of me telling you nicely that you do have what it takes, I’m going to start by assuming that you have the world’s worst genetics.
Why? Because I don’t personally know you. And I don’t want you to use that as an excuse for why you think you couldn’t succeed.
I’m going to show you then in detail why, despite the worst genetics:
• Becoming fit is still attainable
• Others who have also lost the genetic lottery have also succeeded at this fitness thing
• It does not logically follow that poor genetics equals no or impossible results
I will systematically break apart the silly, illogical, disempowering idea that you can’t out-train or out-eat bad genetics by proving it wrong using evidence, data and good ol’ logic.
I hope this frees you to give yourself a chance to succeed.
If you need a helping hand, please send a text or call us at (908) 341 – 0232 to book a free No Sweat Intro Consultation. As the Head Coach, I’ll sit down with you and reassure you that even with unideal genetics, you can and will much make progress if only, again, you try.
Talk soon!
Coach B.
The carbohydrate-insulin model (CIM) says that increases in body fat are caused by excess consumption of carbohydrate, which then disrupts normal insulin metabolism leading to weight gain and weight-related illnesses.
According then to the carbohydrate–insulin model, low-carbohydrate diets would be the most effective in causing long-term weight loss.
Is is true though? Is weight gain caused by eating too many carbs, increasing our insulin hormone, leading to more fat storage and therefore can we lose and keep off all the weight by saying no to them?
Click the link in the stories to find out!
Hope this helps! And if you’re looking to dial in your nutrition, then simply feel free to give us a call or text at +1 908-341-0232 so we can schedule a free No Sweat Intro Consultation and see which one of transformation programs is best for you.
Coach B.
thehavengym.com
coachbismark@thehavengym.com
Above all: our mindset.
We know what to do, which is eat less and move more.
We know we need to hit the weights, and we know we need to be in a calorie deficit.
But why don’t we do it?
That’s where all sorts of limiting, false beliefs about ourselves and the sacrifices required to see results get in the way.
A close second is false advertising. There are cases where we are mislead by those coaches more interested in taking the money out of our pockets than actually helping us.
Not knowing better, we waste time, energy and money implementing weight loss and muscle growth strategies that simply don’t work.
In this video, I’ll go over the most common limiting beliefs that can make this fitness thing so unnecessarily damn hard. In next week’s, I’ll go over the most common false advertising.
At Haven, much of our work with clients is programming their workouts and dialing in their nutritional and lifestyle habits, but it’s also teaching them how to speak to themselves so that they can live healthier, happier lives. That’s what this fitness thing is truly about, anyways.
If you would like our help transforming your fitness and your self-talk, give us a call at 9083410232 and let’s schedule a free No Sweat Intro Consultstion where we see which one of our transformation programs is best for you!
Coach B.
P.S. “It is not events that disturb the minds of men, but the view they take of them.” - Epictetus
You might be shocked when I tell you that it’s NOT traditional core exercises, like crunches, sit-ups, or planks.
In fact, you might not even believe me at first. But hear me out.
The best exercises that can be done on a daily basis to melt the belly fat and slim down your abdomen are free weight, compound exercises like barbell bench presses and barbell squats.
“What? But they don’t directly work the abs Coach.”
They don’t, but you can do crunches until you pass out and your strong, toned abs will never be seen because they’re covered by belly fat.
Ever heard someone say “you can’t target fat loss?” or “you can’t spot reduce?” What they meant is that fat loss and the revealing of the abs comes with total body fat loss rather than through targeted exercises.
Free weight, compound exercises (think Barbell Squats, Barbell Deadlifts, Power Cleans) are superior to isolations (bicep curls, donkey kickbacks) because of the overall body fat burning effect they have on the body.
Does that mean that we shouldn’t target the abs? Ofcourse not! Because as we slim down, we want to make sure we show a tight and toned waist rather than a weak and un-toned stomach.
Watch for more!
Hope this helps! If you’re looking for someone to do all of this for you, then simply feel free to give us a call or text at +1 908-341-0232 so we can schedule a free No Sweat Intro Consultation and see which one of transfromation programs is best for you.
Coach B.
thehavengym.com
Can I gain muscle mass and get shredded at the same time?
Yes and no, and it depends.
Like a lot of things in fitness, there is no one size fits all solution or answer.
The simple answer (and the good news) though is yes: you can build muscle and get “shredded” or burn body fat at the same time, especially as a beginner.
Many of our clients for example who have never touched a weight report that although the scale might’ve not moved as much as they wanted, they look and feel completely different. Why is that?
Listen to get the rest of the details!
Also: If you’re looking for someone to do all of this for you, then simply feel free to give us a call or text at 9083410232 so we can schedule a free No Sweat Intro Consultation and see which one of transformation programs is best for you.
Coach B.
Who are we, and what do we do?
The answer to that question has changed over our past 6 years in business.
From offering group fitness classes by myself, to then creating the Haven Warrior 6 Week Challenge, to shifting to “transform your body, transform your life” and now again changing our answer - Haven has had to redefine itself over and over again.
Why?
Because the reason why anyone gives any dollar to any business is because that business is making a promise. A promise that ideally no one else is making.
As we’ve grown as a company and as professionals and as we’ve met the market and as we’ve transformed lives we’ve learned to ask ourselves: “what do our clients want? How do they define success? Why would they want to pay us and continue paying us for? How do we go ahead and give it to them so that they feel undoubtedly successful, over and over again?”
In this podcast episode, I dive deep into:
- Our new business promise of, “Transform your fitness, transform your life.”
- Haven’s development as a coaching business, my growth as a business owner, and the evolution of our unique success proposition over the past 6 years.
My intention is that you listen to this and if you’re a current client, understand how we will commit to create even more success for you.
If you’re a prospective client, why you should choose us and why you shouldn’t choose us to do business with.
If you’re a prospective teammate, why you should or why you shouldn’t work side by side with us.
The success of business, coaching, and of our new promise of fitness-life transformation boils down to one thing: the people and their priorities.
The people who are your clients. The people who sweat next to you. Them.
To ending this year and to our 7th year of transforming our community!
Coach B.
Everytime I’ve sat down and enrolled someone into one of our transformation programs it’s the same.
Yes, the client wants to lose weight, tone up, burn belly fat. The typical aesthetic changes.
Or they want to get stronger, improve their flexibility, get rid of joint pains and increase their energy. The regular health challenges.
Buried deeper are the real reasons:
- I want to have the energy to play with my kids
- I want to feel confident and comfortable in my own skin
- I want to feel happier, I want to feel at peace, to stop feeling so stressed
On this episode the of TYBTYL podcast, me and Haven Warrior Vernetta Tucker talk about what she called “expanding your life.” The real reasons why we all begin these fitness journeys.
Listen to the podcast and let us know what you think! I also encourage you to do one of two things:
If you’re ready to transform your body and life and are in the Union County, NJ area, send me a text saying “transformation” or call me at 9083410232 so that we can book your free No Sweat Intro consultation with me.
Or if you’re not quite ready and need further convincing, I suggest you download our free ebook “The ‘No Diet’ Diet: Lose Your Next 20lbs and Sculpt Your Shape WITHOUT Giving Up Your Favorite Foods (in 7 Simple Slimming Steps) by clicking this link.
The scale doesn’t define you. The scale is one measure of success. There are more important things than that number.In this episode of the TYBTYL Show I sat down with our Haven Warrior Perla.
She shares her experience losing 100lbs and how dissatisfied she felt. Weaker, skinnier, exceedingly hard and punishing on herself. You would think such a grand weight loss would have meant everything to her.
Let’s not lie, it was impressive and she was indeed happy with her efforts. But along the way she recognized and realized something.
After a conversation with a loved where she heard that she looked sick, Perla realized that maybe the number on the scale wasn’t the most important thing. Maybe cardio for 2 hours a day, 6 days a week wasn’t the way. Maybe starving yourself wasn’t the answer.
We dive deep into her experience, her realization, and how she redefined success away from the scale and instead with: how do I feel inside my body? How toned am I? How happy and energetic and confident do I feel?
I would also invite you to ask: what does transforming my fitness mean, what does Success - mean to me?
Listen to the podcast and let us know what you think! I also encourage you to do one of two things:
If you’re ready to transform your body and life and are in the Union County, NJ area, send me a text saying “transformation” or call me at 9083410232 so that we can book your free No Sweat Intro consultation with me.
Or if you’re not quite ready and need further convincing, I suggest you download our free ebook “The ‘No Diet’ Diet: Lose Your Next 20lbs and Sculpt Your Shape WITHOUT Giving Up Your Favorite Foods (in 7 Simple Slimming Steps) by clicking this link.
Coach B.
It’s another day of personal training for Greg. He heads on over to the park to find his client. As he draws nearer, he hears some sobbing.
Greg approaches the young woman, and is both surprised and concerned.
“Hey, are you okay? What’s wrong?”
“I just hate the way I look and I feel. I hate feeling this way.”
In the earlier, younger days Greg became a personal trainer to make some extra cash. He was fit, people encouraged him that he could make some money off of it, and he thought I’ve been doing this for years for myself, why not get paid for it?
Right now though, money wasn’t on his mind. A young woman sobbing her eyes out because she told herself she wasn’t enough and she couldn’t stand feeling this horrible was more important.
What would he do? What would he tell her?
In that moment, Greg made a choice that would change the trajectory of his life, but also that of the young woman’s and the hundreds of lives to come.
Listen to the podcast and let us know what you think! I also encourage you to do one of two things:
If you’re ready to transform your body and life and are in the Union County, NJ area, text me saying “transformation” at 9082306281 so that we can book your free No Sweat Intro consultation with me.
Or if you’re not quite ready and need further convincing, I suggest you download our free ebook “The ‘No Diet’ Diet: Lose Your Next 20lbs and Sculpt Your Shape WITHOUT Giving Up Your Favorite Foods (in 7 Simple Slimming Steps) in the link in bio without dieting.
Coach B.
Ever had this experience: you sign up for a gym, go for a few days, feel frustrated not knowing what to do, hurt yourself, beat yourself up?
Then you leave. And no one ever cared.
That is all too common. Although big box, open-access gyms do have their place in the market, for many if not, arguably, all of us at some point could’ve used a high-contact, high-value, high-care coaching service.
There’s too much information, we are too busy, we have little to no experience and we need HELP.
That’s where the microgyms (like Haven) come in. We help our clients transform their bodies and their lives through high-value, one-on-One exercise and nutrition coaching.
In this episode guest starring our Client Success Manager Yadira Perez, we dive deeper into the client experience.
Yadira explains that where big box gyms lose interest in you the moment you paid your first bill and signed on the dotted line, we are careful and quick to celebrate birthdays, milestones for number of total workouts, send gifts during difficult life challenges such as a family members stroke, and much, much more - all while you’re busy transforming your body and your life.
Listen to the podcast and let us know what you think! I also encourage you to do one of two things:
If you're ready to transform your body and life and are in the Union County, NJ area, send me a text at 9082306281 saying "transformation" so that we can book your free No Sweat Intro consultation with me.Or if you're not quite ready and need further convincing, I suggest you download our free ebook "The ‘No Diet’ Diet: Lose Your Next 20lbs and Sculpt Your Shape WITHOUT Giving Up Your Favorite Foods (in 7 Simple Slimming Steps) in the podcast description below to learn how to transform your body and life without dieting.
This episode was inspired by a conversation I had with our Client Success Manager Yadira. Yadi was explaining to me that she joined a big box gym to go in on days where she can't make it to Haven. Although she felt confident performing her workouts (how to squat, how to deadlift, etc.) she didn't know how many days per week to go or what to do during those days. This episode is meant to answer that question for anyone listening who has the same exact question.
There is no ideal workout frequency. The amount of days dedicated to working out should vary on a case by case basis to account for and maximize benefit to the client or individual.
To the first point, we are genetically different. Although there are timeless, universal, scientific principles of muscle growth, strength training, and fat loss, the application of them varies. They are although imperfect, useful theories used by imperfect people with imperfect lives. Application then varies. How exactly, that is, what are the principles and how are they adjusted for the individual:
- Stimulus to fatigue ratio
- Time willing to be sacrificed
- Volume Landmarks
- Individual preferences
With all this information, how do you actually organize your weekly workouts? Popular workout schemes are called "splits". The most known and effective are the following:
- Upper Push/Lower Push/ Upper Pull/Lower Pull
- Full Body
- Push/Pull/Legs
- Daily Workouts
- Twice Daily
My hope is that after watching this episode you can design a program for yourself.
Will it be "perfect"? Will it be made by an experienced coach? No and no, but it'll work.
What won't work is being so perfectionistic adjusting sets, reps, and loads that you just sit on your butt and get nothing done. It might not be perfect, but neither is a world-class coach's. Is it better than yours? Yes. But do you have access to that coach, or to another coach of your choice? Yes? Good, go hire them. Don't? Accept that and do something that although might not bring the highest calibre results, will STILL bring you plenty of results that you can be proud of.
Coach B
P.S. rather just "turn off your brain" and hire us to do all this for you? Then click here to book and schedule your free No Sweat Intro Consultation!
Hi there! This is Coach Bismark from Haven Gym in Elizabeth, NJ, a personal training and nutrition coaching facility where we help transform bodies and lives through fitness, nutrition and mindset. I'm also the host of this podcast which I hope will help you, and others in the marketplace and our community transform their bodies and lives, too.
Topic: Most of us, that is 80-85%, will lose weight, only to gain it all back after a few months. Why? Because of unsustainable, at best short-term results driven, at worst even lethal fad dieting. What about the 10-15% who do lose the weight and manage to keep it off? What do they do differently. They follow what we call the 'No-Diet' Diet, which is a LIFESTYLE. One that is sustainable, realistic, practical and enjoyable to follow for the rest of their lives.
Diets do work, when done right. Dieting is the practice of eating food in a regulated way to decrease, maintain, or increase body weight, or to prevent and treat diseases such as diabetes and obesity. But most of our attempts to lose weight involves extremes such as giving up all carbs or never having processed sweets again.
Although some fad diets are more desirable for some (I personally like to do intermittent fasting when I diet or "cut"), they and any nutrition-based weight loss protocols need to consider 1) the entire individual, 2) their wants and desires, and 3) what are they willing to sacrifice over the long term.
Then a lifestyle can be built. One in which you don't lose 20lbs in 6 weeks and gain it all back, but one in which you lose the weight, sculpt your body, find joy in eating and eating with others, and do so permanently. That's how you transform a body and life. And without giving up your favorite foods!
Feel free to DM any questions or concerns raised from this episode! Hope it helps!
Coach B.
P.S. If you're ready to transform your body and life and are in the Union County, NJ area, send me a DM saying "transformation" so that we can book your free No Sweat Intro consultation with me.
Or if you're not quite ready and need further convincing, I suggest you download our free ebook "The ‘No Diet’ Diet: Lose Your Next 20lbs and Sculpt Your Shape WITHOUT Giving Up Your Favorite Foods (in 7 Simple Slimming Steps) by clicking this link!
Hi there! This is Coach Bismark from Haven Gym in Elizabeth, NJ, a personal training and nutrition coaching facility where we help transform bodies and lives through fitness, nutrition and mindset. I'm also the host of this podcast which I hope will help you, and others in the marketplace and our community transform their bodies and lives, too.
Topic: To truly transform a body and a life over the long term, clients would be helped tremendously by reconstructing two irrational beliefs: that of self- esteem and instant gratification.At Haven, we help our clients not only lose the weight but hop off the endless, vicious cycle of weight gain and weight loss or hinging their self worth on the number on the scale by teaching them to unconditionally accept themselves, even when they make mistakes.
We also help them develop high frustration tolerance so that they can trade short term pain for long term pleasure, rather than choose pleasure today and a heart attack later (or snorting Oreos today and weight gain later).
Listen to the podcast and test these beliefs out for yourself! I also encourage you to do one of two things:
If you're ready to transform your body and life and are in the Union County, NJ area, send me a text at 9082306281 saying "transformation" so that we can book your free No Sweat Intro consultation with me.Or if you're not quite ready and need further convincing, I suggest you download our free ebook "The ‘No Diet’ Diet: Lose Your Next 20lbs and Sculpt Your Shape WITHOUT Giving Up Your Favorite Foods (in 7 Simple Slimming Steps) in the podcast description below to learn how to transform your body and life without dieting.
Lifters will live and die with their opinions. The debate surrounding whether high reps or low reps induce more muscle growth could be almost a hundred years old, if not more.
Studies say one thing, social media tells another. Everyone from powerlifters to football players to bikini competitors all have a different say.
So what is it? What's the truth, and what's the bullshit?
Here in this short 12 min episode I give you the rundown and whether or not you need to focus on PRs, maxing out, and getting brutally strong to build muscle - or not.
Make sure to share with a friend!
Power to You,
Coach B
P.S. psst... if you're interested in us mapping out your transformation here at Haven, let's get you started with losing your first 15-20lbs in the next 6 weeks. All you have to do is text me at my personal cell here at 9082306281.
Do You Really NEED to be 2+ Hours in the Gym Everyday? What if you don’t have the time to workout?
Im this episode of the Change Your Body Change Your Life Show I go Over (in 8 short minutes) how you can lose your first or next 15-20lbs workout out for only 2 hours a weeks, 45min a day for 3 days.
(I even give you a sample workout that both men and women beginners can do).
Listen to find out for yourself! And share with a buddy :).
If you tried to lose weight you've heard this: you can't lose weight because you eat too little.
Maybe no matter how hard you tried to count your calories and be in a deficit, you can't lose weight and this is why. Maybe that's why you're stuck.
Maybe all the Keto people have been right all along...it's because you eat way too many carbs! Carbs are the culprit!
I'm here on another episode of the Change Your Body Change Your Life Show to tell you what's fact, and what's the fitness industry trying to sell you on BULLSHIT myths (one of them being, you guessed it....).
Listen to find out for yourself! And share with a buddy :).
I knew a vegan who was 300+ pounds and could not lose weight. I knew a die-hard Keto warrior and she could not lose her pregnancy weight.
They swore by their diets. No one, and I mean NO ONE could change their mind. I kept trying to teach them the one key that if they did nothing else but follow it they would finally be able to lose the weight (the same one that eventually helped that same vegan lose 120lbs and that same Keto warrio bikini model fit).
I understood them though. All we see on TV, the tabloids and now Tik Tok is how this new fad diet is the answer. How one study has proven that carbs are evil, the next week another that fats are the real devil.
Here is a list of actually of some of the possible diets you might come across, to give you an idea:
- Paleo
- Zone
- Jenny Craig
- Vegan
- Metabolic
- Blood Type
- Pescatarian
- Breatharian (where the only ‘food’ you consume is the air your breathe…really)
- Primal
- Raw Food
- Carb Cycling
- USDA’s Food Pyramid
- Organic Only Foods
- Atkins
- Beach
Overwhelming, right? Trust me, that’s just the tip of the iceberg.
So how is it that one person can be Vegan and lose hundreds of pounds, while for the next person the weight scale just won’t budge? Why is that its opposite, Keto, can help that same person lose weight but make another GAIN weight?
….what is this sorcery???
My friend, it is not sorcery. It is science. Let me explain, or rather, pose a more critical question:
Is there one thing that ALL diets have in common that could be the main driving force behind weight loss?
The answer to that would be a triumphant YES. A yes that the major food corporations don’t want you to know. What celebrities have insider access to with their private personal trainers. What your favorite instagram influencer knows but would rather lie to you so that they can sell you their sponsored and overpriced tummy tuck detox tea.
And it all comes down to CALORIES in vs. CALORIES out. Listen to learn more!
Power to You!
Coach B
P.S. If you're local the Union/Essex County Area in NJ and are interested in our locally famous 6 Week 15-20lbs Sexy Slimdown/Summer Shred, send me a text at 9082306281 (that’s my personal cell) to sign up :). Looking forward to hearing from you!
High reps? Low reps? Mid reps? Should you confuse the muscle? In this episode we go over the answer to what rep range is the absolute BEST for the most muscle growth and fat loss.
We dive deep into:
- The Spectrum of Rep Ranges
- The Specificity Principle
- Mike Mentzer and Schwarzenegger vs. Kai Greene as Case Studies
- Progress Overload as an Overarching Principle
- Muscle Confusion Myth vs. The Adaptation Principle
- What to ACTUALLY do once you’re done listening to build the most muscle/burn the most fat
Available on Spotify and (soon on) iTunes and everywhere else you can find podcasts. Make sure to show some love and share with a friend :).
Also! If you're interested in our locally famous 6 Week 15-20lbs Sexy Slimdown, just text me at 9082306281 ;)
Power to You!
Coach B
Will you be a part of 80-90% of us who make New Years Resolutions but then give up by February? Try this mental shift instead to ensure that you ACTUALLY lose weight, build muscle and reach your body goals this time around. Make sure to show some love and share with a friend :).
Also! If you're interested in our locally famous 6 Week 15-20lbs Sexy Slimdown, just head on over to the www.thehavengym.com and sign up!