MTS workout of the day!

Today's compound movement is the barbarian. This movement is a not for the weak at heart, the barbarian consists of clean, front squat, overhead squat, back squat, dead lift.  All completed in succession, now to the workout.

Barbarian 10
Walking pushups 20
Ab rotations 30


Burpee 15
Alt incline press 24
Plank *As long as possible


Complete workout in the fastest time possible , rest when needed but push yourself, remember train hard get results become a a monster

MTS workout of the Day!

Monster training is about being efficient, functional, and pushing your limits.  The compound movements are designed to utilize your entire body. These movements works you both in an aerobic and anaerobic state to give you the most fat incinerating, metabolic workout of your life!
Today's compound movement is the Elevator, to perform the movement correctly remember to keep your hips down and back flat with shoulders retracted on all dead lifts and squats.  The ELEVATOR is a Power clean, over head reverse lunge x2, front squat, dead lift. All of these movement are done together creating one compound.
Today's monster workout
Elevators 10
Lateral step ups 12
Plank shuffle with row 20
3x
Box jumps 10
Pull-ups 15
Russian Ball slams 30
3x
Complete the workout as quickly as possible keep your rest to a minimum. Train hard get results become a MONSTER!
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The TRUTH behind the Calorie

I went to the grocery store yesterday with a friend of mine. She
wanted advice on what to eat to get into shape. I looked at her
grocery list: paper towels, dishwasher detergent, paper plates,
apples, rice and good food. Ha! "Good food," I tittered. "What's good
food?"
 She said, "I don't know, good... stuff."
When I shook my head, it dawned on me -- this is what just about
everyone goes through while trying to "change" their eating habits.
So, I helped her get "good" food. She was amazed at all the things she
could eat. So much so that she said, "There's no way I can eat this
much."
We finished shopping and got back to the house.
I said, "That's a lot of groceries."
She laughed and said, "At least I bought the right food!"

di·et/ˈdī-it/
Noun:
The kinds of food that a person, animal, or community habitually eats.
A legislative assembly in certain countries.

Verb:
Restrict oneself to small amounts or special kinds of food in order to

lose weight: "It's difficult to diet in a house full of cupcakes".

At this point, it might be helpful to define a "calorie." That's easy:
it’s a measure of the energy derived from a food source. A gram of fat
has been determined to have nine calories and a gram of protein or
carbohydrate four calories; so for any given measure, fat has more
than twice as many calories as protein or carbs. Those numbers are not
perfectly accurate, but they’re good enough. A food isn’t a food —
they’re all different — but since a calorie is just a measurement of
energy, how can it vary? It turns out that calories change as they
enter the body, the nine grams for fat and four for everything else
turn out to be not very accurate measures at all; besides, foods are
only rarely one thing or another.

Here’s what's true: The studies that have measured calorie intake,
that have put people on calorie-reduced diets and measured what
happened, show no difference in weight loss based on composition of
the diet. When people are essentially incarcerated, when all intake is
weighed and measured, they will lose weight if the calories in their
diets are reduced — regardless of the composition of the diet. That’s
why we hear a calorie is a calorie. But no one lives under
experimental conditions, and foods are complicated mixtures: fiber
makes a difference and form makes a difference. (Fiber is special
because it’s not digested or digested incompletely. Most of its
calories don’t get into the body, which is one reason why fruits and
vegetables, which are high in fiber, help with weight loss.)

The “calorie is a calorie” argument is widely used by the processed
food industry to explain that weight loss isn’t really about what you
eat, but about how many calories you eat. But if it were just about
calories, you could eat only sugar and be fine. In fact, you’d die:
sugar lacks essential nutrients. That’s an obvious case. But though a
calorie may be a calorie when people talk about weight loss and
nothing else, there are other factors involved. And once you get past
my perhaps lame “Is a calorie a calorie” question, you can begin to
see something approaching the truth. For one thing, there are dozens
of factors involved in weight regulation. It’s hard to lose weight,
because the body is set up to defend fat, so you don’t starve to
death; the body doesn’t work as well to tell people to stop eating as
when to tell them when to start.

An important question, then, is really something like, "What can I eat
to keep from putting on weight?" and here the answer turns out to be
not only easy but also expected. If you’re eating a lot of fruits and
vegetables, you’re not taking in as many calories as you would if you
were eating fast food and sodas. Yes, that’s a calorie issue; the
latter group is way higher in calories than the former. But though
there’s a difference between eat less and eating better, “eating
better makes it much easier to eat less.”

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DFIT introduces new training system

Introducing Monster Training System! A training system developed by myself D Fit Spencer, Ill be giving workouts to try to get feedback from people on what you thought of the workouts Ive run 2 clients (Tasha V. and Scott S.) through this before with fantastic results! Let me know what you think of it, it incorporates Functional Movement, Metabolic training and corrective exercise in one system to get ultimate results! 

Monster Workout 1
Deadmans 10 (compound Deadlift, Power Clean, Front squat)
Squats 15
Inchworms10
Repeat 3 times no rest after 3rd round rest 60-120seconds
Kettle Bell Swing 25
Overhead Reverse Lunges 20
Russian Slams 30
Same rest interval
Box Jumps 20 *Challenge your height*
SLD 15
Turkish Get ups 5 each side

*For beginners only do the first two rotations, if you want to really challenge your body complete the 3rd round!
For more info or booking an appointment email me at Dspencer.premier@gmail.com or call 610-804-0841

The decision is yours!

Ladies which would you rather have the picture to the left, which is the girl who eats like a bird and is on the elliptical and does zero weight training or the picture to the right hit the squats, step-ups, lunges, and metabolic complexes with heavy weights and eat your protein! 

The fact is ladies to get the body you want you have to eat to lose! Your caloric intake as well as your body's metabolic factors all have an intricate roll in your toning your body and not not burning the muscle that you have worked so hard for to obtain that "toned" look. So ladies the decision is yours! Let me know which picture you prefer.

D Fit is getting Muddy

Well, its official D Fit is hitting the muddy trails of the Muck Ruckus in Newtown Square, PA!  This event is an unforgettable two days of fun in the great outdoors featuring a muck-filled obstacle course for teams to slosh, slip and slide through while helping to create a world free of MS.

I am happy to be captaining a team of Dirty Muddawgs (JOIN TEAM) on their way to completing this fun, muddy mess of a course, we have currently raised over 400$ and climbing.  I will be holding team training three days a week at Premier Personal Training , you can e-mail me for more information on training times or questions. Make sure you follow me on Twitter for special offers and updates!