Recent Blog Posts

Browse By Category 

Workout of the Week – Badass Upper Body

This Workout of the Week is an Upper Body focused workout that will push muscle growth and help boost your metabolism. We kick off the workout of the week with some hypertrophy work.  We also will include some mobility work in between sets....

read more

Recipe of the Week – Butterscotch Smoothie

It's National Butterscotch Pudding day - and since I'm a #DailyPowerSmoothie guy I figured I'd share a butterscotch smoothie recipe for all my butterscotch fans out there.  I know you'll enjoy this one.  Side note - this smoothie is great for post-workout.  I usually...

read more

FMP024 – Mind Pump

[iframe style="border:none" src="//html5-player.libsyn.com/embed/episode/id/5627568/height/100/width/480/thumbnail/no/render-playlist/no/theme/custom/tdest_id/576100/custom-color/#87A93A" height="100" width="480" scrolling="no" allowfullscreen webkitallowfullscreen...

read more

FMP026 – Conquering Massive Depression with Larry Hagner

This week I talk to Larry Hagner from the Good Dad Project podcast. Larry and I have had many conversations and it's always a good time chatting with "The Legend". I spoke with Larry about his recent episode of crippling insomnia and ensuing deep depression. This was...

read more

FMP027 – Living a balanced lifestyle with Mike Matthews

[iframe style="border:none" src="//html5-player.libsyn.com/embed/episode/id/5731259/height/100/width/480/thumbnail/no/render-playlist/no/theme/custom/tdest_id/576100/custom-color/#87A93A" height="100" width="480" scrolling="no" allowfullscreen webkitallowfullscreen...

read more

How to Get Motivated to Lose Weight

Getting motivated can be tough - its not easy to wake up every day ready to workout and eat perfectly. The following video outlines why motivation can be tough to find and 3 steps you can take to get motivated each day!   The...

read more

What  FIT GUYS  Know  about  being  lean

Imagine being at the pool, beach or that summer vacation and feeling totally at ease with walking around in your bathing suit.  Your body is lean, confidence is high, and you feel proud of the fit body you've achieved.  How would that feel?...

read more

24  HOURS  OF  ZERO  SOCIAL  MEDIA  ( WANNA  TRY? )

​Is this Your First Time Here? In case this is your first time reading my blog or being introduced to me. Let me give you a crash course on who I am and what I do: My name is Josiah Novak.  I have 2 boys (ages 2.5 and 1) and a beautiful wife who somehow puts up with 3...

read more

33  TIps  That Will  Help You  Start A  Fitness  Plan

“Hey Josiah - I haven’t been working out for awhile and I want to get back into it.  Where’s the best place to start?  What kind of routine should I follow?  What about my diet -  what’s the best diet out there?” I get this question or something similar just about...

read more

The Fastest  $500  Ever

I have to tell this story. This guy comes knocking on my door and at first I was thinking it was a telemarketer. It ends up being this young guy who works at my local grocery store. He notices that my lawn was due for a trim (it was Friday - which was genius on his...

read more

How   seth   &  Alex  Lost 20+ lbs  in 8 Weeks!!

The TRUE8 March Challenge was named the "SAVAGE" class.  And for good reason. The group of challenge members dominated their 8 week program - resulting in some amazing before and after transformations. 2 of the members were voted as the SAVAGE champs - Seth Leeper and...

read more

From  Cancer  Survivor  to  TRUE8  Champion!

Every time we run the TRUE8 Challenge there are some incredible stories that truly are inspiring.  These stories inspire me each day to help more people.  There are so many amazing people in these challenges and  I wish I could share all their stories (and I'm going...

read more

21 RAW Truths on Being a Dad and (Working On) Being Fit

LIFE IS HARD AS HELL FOR SOME OF US The crazy thing is that if there's one promise or guarantee in life...its that it will be TOUGH at times. It will knock you flat on your ass. Nobody is waiting to save you either. There's no fairy godmother or Peter Pan waiting to...

read more

3 Ways to Burn More Fat NOW (FOR BUSY PEOPLE)

It's not easy to lose fat. If it were easy we'd all be walking around lean and ripped right? Let's be honest, nobody truly wants to be overweight, but the challenge of dropping body-fat can seem daunting. Especially if you're someone with a busy schedule - it might...

read more

31 Tips for Busy People Who Want a Lean Body and More Energy

Getting lean can be super challenging, especially when time is limited...here's 31 habits and routines you can use right away to start leaning down and getting the body you've always wanted.  Are you busy?  Struggling with your eating habits?   Yet, you really wish...

read more

Why CrossFit is Awesome (The Real Truth)

CrossFit is awesome....don't believe me?  Keep reading... Why Cross Fit is Awesome (The Real Truth)Let me be honest. I'm not a fan of cross fit for the average person.Kinda like I'm not a fan of country music (sorry).But that doesn't mean country music stinks.It's...

read more

How Getting Fit Can Change Your Life

Being fit isn't just about looking good.  Being healthy and fit can literally change your life.  Don't believe me? Check out my story. An Abused Skinny- Fat Kid  As a kid I was skinny, but not the "ripped" skinny.  I was slim with a belly - meaning zero abs.  Not...

read more

My Top 10 Best Fitness Resources in 2017

The best books, podcasts, blogs, supplements and workout gear that you need in 2017 (besides The True Transformation)... 983 weeks into the New Year and this is the point where a lot of people tend to regress back to their old habits. So instead of giving you more...

read more

How Many Days Do You Need to Workout?

"I bet you go to the gym every day right?" Not so fast chief.... The gym every day? HAHA  I wish. Look, I love the gym...hence why I'll open one at some point But the question "How many days should I workout?" is very flawed. This question suggests that hitting the...

read more

How to Make This Year The Worst EVER

Ready to have the worst year ever?  I didn't think so... Avoid these 5 things like your stalker ex and you'll be well on your way to kicking ass this year. It's the New Year.Goal setting is in full swing.   You're up to your eyeballs in motivation to get in shape,...

read more

How to Use Intermittent Fasting Like a Boss and Never Feel Hungry

​This whole “skipping meals” thing is really starting to stick – I’ve adopted it into my weekly routine (I don’t fast every single day) and it’s been a GAME CHANGER to say the least. ​This whole “skipping meals” thing is really starting to stick – I’ve adopted it into...

read more

The No-Gain Thanksgiving Workout and Survival Guide!

Thanksgiving is here...try this workout strategy to burn extra calories before the feast! In years past I would sit down and write out an awesome Thanksgiving Survival Guide. It would include a perfect strategy on how to eat some food in moderation and stay on track...

read more

Police and Chicken Sandwiches

It was hell getting out of my neighborhood yesterdayThe police had to be called in to direct traffic and restore order.And no it wasn't a car accident...I had to find out what was going on... It was hell getting out of my neighborhood yesterdayThe police had to be...

read more

Say NO to Boring Cardio!

If you’ve paid attention to the fitness industry recently, I’m sure you’ve heard about HIIT cardio training (High Intensity Interval Training).  Lately it’s become all the rage to help people build endurance, burn fat and build muscle.  The days of low intensity,...

read more

On the Toilet?  Do This Today 

​It's that time again...You're on the toilet...Let's call a spade a spade man.When you're going #2 - you're scrolling social media.Maybe reading an article.Checking twitter.Reading about Trump's latest drama.Or Hillary's latest email (read mine...

read more

How The Rock Finds Time to Workout Everyday [7 strategies]

Need some strategies to find time to workout?   ​When you go from being a  pretty good football player to being the highestpaid actor in the world (according to Forbes Magazine) - your scheduleis going to be jam packed.Dwayne "The Rock" Johnson has always been a gym...

read more

Is Online Training For You?

Online personal training might be option for you - but first read this blog... ​Back in 2005, I was a personal trainer in a big corporate gym.  The hours were brutal and the amount of clients I could take on was very limited.  My energy was constantly drained and the...

read more

5 Powerful Motivators for a Fit and Balanced Lifestyle

5 powerful motivators to help you get FIT... It’s 5pm and your workday is coming to a close. You still have that 5:30pm appointment with the gym but you just can’t picture yourself getting through today’s workout. Your motivation tank is on empty, and you start...

read more

How Successful Men Start Their Day 

"Are you a morning person?" The lady at the grocery checkout asked me this as I was buying formula and pampers at 6am I've always hated that question. "Are you a morning person?" The lady at the grocery checkout asked me this as I was buying formula and pampers at 6am...

read more

3 Fun Facts That Will Help You Lean Out

​It always makes me laugh when fitness people throw around "Facts" about getting in shape. Especially when it's a load of crap... It always makes me laugh when fitness people throw around  "Facts" about getting in shape. Especially when it's a load of crap... It gets...

read more

Pin It on Pinterest

Shares
Share This