3 STEPS TOWARDS FITNESS CLARITY

Kevin Kohan • January 29, 2018

HOW KNOWING YOU'RE 'WHY' IS THE NUMBER 1 LIFE HACK

As a Coach, the job is to learn, become an expert in the field, and then apply and pass on this knowledge to clients, proteges, people who value and appreciate this knowledge. This is priority NUMERO UNO, as a Coach…Motivate and Support. But it is so very easy to forget about oneself and what needs to be done for ME…What about my ‘WHY’?

This WHY was easy to answer when competing in organized sports…Collegiate wrestling, football, MMA,…My WHY was obvious to me when training and working with Bobby Maximus to become a Gym Jones Fully Certified Instructor. But what now?!?!

We recently kicked off another 24 DAYJUMPSTART & ADVOCARE ONE/80 Transformation and I wanted something more than seeing results in my before/after pics and watching my body fat drop. So after struggling for months to find my objective I had a ‘light bulb moment’….I am OFFICIALLY declaring the ‘SPORT OF LIFE’ as the NEWEST and most common sport in the history of the world! Everyone has an Athlete in them, it’s just a matter of waking up the Athlete, aka motivation and discipline. This will be my ‘ WHY ’.

STEP 1 --- Test & Assess

In order to be prepared for the SPORT OF LIFE I must ‘GET IT ALL’ so I am prepared for anything and everything that is thrown at me in life. So I began testing & assessments and found that I am pretty well rounded with my physical skills. I can run, jump, have good strength, could use a little work on my breathing and aerobic work but am able to run a sub 6 minute mile. But there was something that I have been ignoring these last few years of my life and it was not a physical skill…. time management and planning ….Otherwise known as organizational skills .

STEP 2 --- Develop the Program

I set a goal for myself EVERYDA Y to become better than I was the previous day. And I began by developing a Sport/Job-Specific training program and schedule, logging my workouts AND my daily nutrition . In turn, this should keep me accountable to finishing what I started

The mindset of #GetItALL is imperative to succeed in my training & in Life. With the goal, focus, and MY WHY of training for life... a time in life where I am no longer competing in sports but I still have that edge and that aggressive desire to kick ass and take names, I will train with the below described style of combining the most critical physical components together: -Strength Endurance -Speed / Explosive Power Endurance -Muscle Building -Conditioning / Stamina -Mental Toughness -Staying Lean / Fat Loss

STEP 3 --- Execute the Program

My weekly TRAINING SCHEDULE will be the same for the next 4 WEEKS. Highlighted classes are the classes I plan on taking.

- MONDAY Warrior Combat will always be an Upper Body focused session/WEDNESDAY Warrior Combat will always be a Lower Body focused workout.

- TUESDAY Warrior Bootcamp will be a Kettlebell or Dumbell complex/while THURSDAY Warrior Bootcamps will be a Barbell complex.

- FRIDAY Tabata Bootcamp is now changed to Warrior Combat and will be focusing on ‘Aerobic Intervals + Core Stabilization’ . I will be including ‘Mobility Work’ three days a week for 20-30 minutes and then get spinal alignment adjustments at CARPE DIEM CHIROPRACTIC with Dr Barak Meraz.

- SATURDAY and SUNDAY will NOT be rest days…I plan on using these for ‘ active recovery’ work and hit on 45-60 minutes of ‘ Cardio respiratory’ development.

*Week 1 is where I establish baseline weights and dial in technique, SLOW AND STEADY STABILE STRENGTH.

*Week 2 is a time to add a rep(s) & / or lift heavier than week 1, STRENGTH ENDURANCE/STAMINA. Set PRs in any possible way. PRs are also viewed in terms of technical improvements, experiencing less fatigue, etc - NOT just by going heavier or adding reps.

*Week 3 is going to be moving Heavy Loads as FAST as possible – goal is to create maximum force with maximum weight, MAX STRENGTH.

*Week 4 is going to be an emphasis on ‘PACED POWER’ - focusing on a weight of approx. 60-70% of my 1 RM (weights recorded from week 3) for high sets & low reps. The speed work serves as a form of recovery AND will then follow up my speed work with athletic movements such as running, jumping, medicine ball and sled work with light resistance for longer duration & repeating reps…aka Paced Power.

These workouts will push me like a Madman and I expect that I will be doing a shit ton of soul searching. I was and still am training for the sport of LIFE. Period. And I want to be one of the baddest mother fucker’s life has ever come by!

Until it’s put on paper stuff like this doesn’t really matter. Remember, person who fails to plan, plans to fail. Now that I put it out there with details, it’s your turn...What Is YOUR WHY ??

WHAT IS YOU'RE 'WHY'???

< Older Post Newer Post >

Mail

BMI is Skyrocketing in Kids Right Now and We Have the Solution!

By Kevin Kohan • April 10, 2025

🚨 [SHARE WITH YOUR FRIENDS] BMI rate in kids is skyrocketing right now and here's why. According to a new CDC report, kids’ BMI has been increasing at nearly DOUBLE the rate than it did before the pandemic began. BMI (body mass index) is a measure of weight to height that’s an “easy screening method for weight category: underweight, healthy weight, overweight, and obesity.” Alarmingly, the increase was especially high in preschool and school-aged children. This is DEFINITELY something we all need to be paying attention to. There were 432,302 kids aged 2 to 19 years old in the study. They found the rate of BMI increase jumped from 0.052 (pre-pandemic) to 0.100 kg/m 2 /month during the pandemic. In more understandable terms, in August 2019, the obesity rate in the group was 19.3% (already high) … and it reached 22.4% in August 2020 and close to 25% in August 2021. We already knew that kids were gaining weight during the pandemic because of all of the changes in their daily habits …But this study shows how significant this negative impact was in just A FEW SHORT YEARS. Here’s another key finding: The CDC found that children who were already obese gained about 1 to 1.2 pounds a month, putting them on track to gain 6.1 to 7.3 pounds in 6 months. This group is gaining weight at a faster rate compared to the 2.7 pounds in those with a healthy weight. Straight from the study: “Accelerated weight gain, especially among children, can cause long-lasting metabolic changes that put children at risk for serious and costly co-occurring conditions, such as type 2 diabetes, hypertension, and depression.” The US already has a high level of obesity among kids, affecting more than one in six children. This is serious stuff, folks! We need to be paying attention and making sure our kids are staying ACTIVE and putting HEALTHY FOOD into their bodies. The good news is that this is ALL stuff we have control over. More good news is that if you’ve noticed this happening in your family, we’ve got a solution to help! 🤸‍♀️🏃‍♀️Let your kids explore new and exciting activities and challenges with our trained PRO's Now! Whether your child is a veteran with us or coming for the very first time, we know they will be enriched with new fitness experiences that will inspire them to live an active healthy lifestyle. We launched our first HIT FIT KIDS CAMP in 2021 to help offset the findings in the study above and the outcome was beyond what we expected!

Transform In 4

By Kevin Kohan • March 21, 2025

Get the body you want in 4 weeks! Our members have averaged 3.4% body fat decrease in this program all from eating whole foods and committing to attend 3+ fitness classes per week! The entire program offers meal plans, coaching, nutrition guidance, body composition measurements, before/after pictures, unlimited classes and much more!

10 Things We Love About the 10-Day Advocare Reset

By Kevin Kohan • March 15, 2023

The AdvoCare 10-Day Reset™ provides the tools you need to jumpstart healthy habits, which is a huge focus for many during the new year. If you’re curious about the Reset, but want to learn more before taking the leap, we’ve rounded up a few of the top things we love about this system. Keep on reading to learn more! https://my.advocare.com/advocare-10-day-reset/?D=120922584

8 Immune-Supporting Foods

By Kevin Kohan • November 9, 2022

A strong immune system is important, especially in today’s climate. During seasons when we are more prone to illness, we often look for ways to help support immunity. Many studies show that a balanced diet combined with adequate sleep and exercise, effectively primes our body to fight infection and disease. Throughout the years, many foods have also helped contribute to living a healthy lifestyle. Incorporating some of these foods into the diet can help support our body’s immunity. So next time you’re headed to the grocery store, make a list, and power up your plate to include these nutritious foods. POWER UP YOUR PLATE

FREE Guide For a '5K 8-Week Training Plan'

By Kevin Kohan • September 22, 2022

Many of us want to be able to run, jog, or walk a 5K… but the goal can often seem overwhelming and intimidating. But, what if it didn’t have to be? What if you could complete a 5K in as little as 2 Months? Well, now it IS possible! I put together a FREE 8-week Walk-Jog-Run 5K Training Plan just for you. It’s a step-by-step plan that can help almost anyone complete a 5K run in just 8 short weeks! Plus there are so many other reasons to ramp up your run/jog/walk game: Benefiting heart health Lowering your risk of disease Boosting energy Elevating your mood Improving better sleep Reducing stress Getting up off the couch and into your life! Excited to learn more? Grab your copy for FREE here >>

Biohack Like a PRO

By Kevin Kohan • August 25, 2022

This month I’ve been talking a lot about next-level actions to get even better results from your fitness and health habits. You’ve probably noticed a theme: it’s all about the fundamentals. That’s because even the best ‘next-level’ actions won’t do much if you aren’t nailing your basics most of the time. But what if you ARE covering your basics and want to ramp things up even more? This is when you can turn into an exercise mad scientist to find your own “secret formula” for supercharged results. Your top tip for becoming a successful biohacker?

Most Important 'Hack' For big Health & Fitness Results

By Kevin Kohan • August 10, 2022

🔥 The only hack you need for your goals I’ve got some great info for you today that I wanted to share ASAP because it can make a huge difference in your results. Every few days, someone will ask me what I think about some trendy fitness or wellness topic … things like fasting, supplements, a new fitness gadget … Basically, something (anything!) that’s designed to speed up your results. So, over the next few weeks, I’m going to focus on how to REALLY supercharge your results and break down specific actions you can take to elevate your results to the next level, fast. Because YES: it IS possible to make small changes that yield BIG results. In this email, I’ve got the #1 TIP to rocket you toward your goals. This is the absolute most important thing you should do before you get fancy with any trendy “hacks.” It’s to NAIL YOUR BASICS.

5 Ways To Boost Your Workout Results

By Kevin Kohan • August 4, 2022

You asked for it, you’ve got it! We’ve got a list of 5 ways you can boost the results from your workouts … STARTING TODAY. By “results,” I mean noticeable changes in your stamina, strength, energy, and overall fitness. In addition to this, this will also have a super HUGE impact on your overall health & wellness because it plays into your immune system, your sleep, heart health and so much more. Before I get into the tips, I want you to remember one thing that will help drive all of those results: YOU ARE AN ATHLETE in training, no matter how young or old you are, or your current fitness or activity level. You’re an athlete who ‘Trains For Life’! You are training for your BEST LIFE. Having a fit, strong, and healthy body that can help you make the MOST of every single day is something worth fighting for!

My Personal 'Non-Negotiable' "BASICS"

By Kevin Kohan • July 7, 2022

🔥If you are serious about your goals… one of the BEST things you can do is focus on THE BASICS. Like Bodyweight Strength Training! They give you the biggest bang for your buck over the long run! Here’s what I’m talking about … One of my top personal basics – something I try to do every day – NON-NEGOTIABLE for my fitness is at least 15 minutes bodyweight strength training, 15 minutes flexibility/mobility, and 15 minutes hitting on my weak points to balance out any muscular deviations. Its all about making a plan, and working my plan.”

TIME TO TAKE CHARGE — Experience OPTIMAL Health with These 5 Pillars!

By Kevin Kohan • June 22, 2022

Get healthy from the inside out. Not a patch or potion but real wellness and longevity supported by consistently healthy lifestyle choices. Something we call the 5-Pillars of Health. Plus, our New HIT FIT SUMMER SURVIVAL GUIDE just for your absolute FREE!