Josh Bowen: 10 Fitness Must-Knows

When starting or continuing a fitness program, it is vital to know the “insider information” from the pros. The following is a satire, a joke and a ruse designed to make you laugh and or cry while evaluating your fitness knowledge. Be mindful that some of us believe in these principles. Proceed with caution.


1. The proper amount of protein intake each day

All of them…duh.

2. Monday is International Chest-Day

chest day

Nothing is scheduled…nothing.

Read the rest of…
Josh Bowen: 10 Fitness Must-Knows

Josh Bowen: Never Waiver


This week I needed something. I needed something that would instill positivity in my opinions of the world. Lately, all I hear about is death, disease, war etc. on the TV (one of the reason I do not watch television). And right on cue is a story about a young man with Down Syndrome who signed an NBA contract with the Philadelphia 76ers. A story about a boy who was his high school basketball team’s student manager who was given an opportunity to finally fulfill his dream of playing basketball…and made the best of that opportunity. This young man is unafraid of his situation and though his condition limits certain things, his enthusiasm and passion never waiver. It was refreshing. It was a feel good story. And maybe it is an example that could be applied to all aspects of life?


If you knew for certain you couldn’t fail, what would you attempt? Would you exercise more? Would save more money? Would you open a business? What would you do if you knew you couldn’t fail?

This young man has everything against him but shows heart and valor and a love for a game on par with the professional players he will be sitting with. He doesn’t think of failure, he thinks of opportunities and lets his passion lead the way.

I challenge you this week to think about what you would do if you knew you would not fail. Whatever that is, find a way to go do it. This young man did and his life is forever changed.

Josh Bowen: Food Prep 101

“You either prepare to succeed or prepare to fail…there is no in-between.”


You have great intentions. You want to eat better. You want fitness results. But you didn’t bring any food to work today. So you go out with the rest of the crew and eat Mexican.

Is this you?

Professor JB here! I am prepared to take you through a course of food preparation. But first lets digress on why you would prepare your food:

1. Selection- I find that clients that prepared their meals ahead of time select better foods. Clients that do not prepare meals, tend to select whatever is available. Selecting whatever is available is a great way of messing with your fitness results.

2. Cost Effective- Today I fixed 3lbs of chicken and a half pound of rice. This will last for 10-12 meals. The total cost $60 or $5-6 per meal. To eat out and get the same meal would cost $10-15. That is a savings of $5-10 per meal. In other words, prepare your meals.

3. Results- Everyone wants results but few are willing to do what it takes to get them. If you want results, prepare your meals. It is that simple.

Now let us get down to the “nitty gritty” on how to prepare your food.

1. Prepare ahead of time- Take a day or two and prepare your meals for the week. Plan what you are going to have (in accordance of your goals) each day and only cook what you need.

2. Keep it simple- Try your best to keep it simple. A great protein source, a steamed vegetable and a small amount of carbohydrates (depending on goal) is a great way to prepare your meals.

3. Variety- If you want variety for taste purposes, use different seasoning and sauces to switch it up. Keep the additives to a minimum but also it is important to have fun with your meals. Getting a cookbook and trying different recipes is a great idea as well.

4. Fun- Try you best to look at this as fun, rather than a chore. This process is to help you see fitness results and keep you on track and more efficient.

For you enjoyment, here are some of my lovely clients food prep pictures:

food prep 2

food prep 1

food prep 3

Yours in fitness,

Josh Bowen: How Bad Do You Want It?


how bad do you want it

Let’s be straight with each other, nothing in life is easy. It never has been and never will be. If you watch the video above, the voice overs talk about greatness, insatiable desire and not letting ANYTHING stand in your way.

“Your motive will push you, with no motive there is no push.” So what is your motive? What is your why? And is your why powerful enough and do you believe in it enough to propel you to greatness. Or will you make excuses?

Most people’s roadblock falls into three categories:

1. Afraid of failure- So many people are afraid to fail so they fail to try. Failure is inevitable but it’s not final. You fall on your face, you get back up. You fall on your face again, you get back up, again. No excuse for not trying. If you are afraid to fell you don’t want it that bad.

2. Afraid of success- What happens if I am successful? Then what? More responsibility and expectations shy people away from trying. Do not let this be you, keep pushing and when you start to succeed push harder. Do it for yourself…you’ll thank me one day.

3. No initiative- How many people do you know that walk through life with no plan and no direction, never capitalizing on their unique talents? In every person is the capability to be great at something. That something takes massive initiative and a specific game plan. For example in 2007 I went from training clients to operating 23 fitness clubs in 3 states…at the age of 23. Initiative is what allowed me to take that position, for which I sacrificed money, time and spend 275 days on the road…but I wouldn’t be where I am without taking that step.

The greats in every industry in every corner of the world have failure…many times. The difference between those that fail and those that are successful is very simply picking yourself off the ground and going back at it again. Driven by your why, consumed by your purpose and invigorated with enthusiasm, these are things that get you to any place worth going. Do not short change yourself, do not sell yourself short. Go out in the world and dominate it. There are no shortcuts. You want something bad enough? GO. GET. IT. Let nothing or no one stop you.

My rant is over…

Josh Bowen: The Price of Anything


Josh Bowen: Some Helpful Charts




Josh Bowen: No One Said it Would be Easy, Just that it Would be Worth it


“I do not know anyone who has gotten to the top without hard work. That is the recipe. It won’t always get you to the top but it will get you pretty far.” Margret Thatcher

As a society we have grown into people who are looking for the quickest and most efficient way to live our lives. Cars, microwaves, computers, the internet were all invented to make our lives easier. Health and fitness is no different. Go to any magazine stand and look at Muscle and Fitness or Shape magazine and you will see pages after pages of advertisements for the latest muscle builder or fat loss supplement. I’ve always pondered what it would be like to survey 1000 people and ask them one question; If you could have the body of your dreams without working out or dieting by taking one pill per day. Would you do it? The only catch is it would knock off 10 years to your total life span. What do you think people would say? I have a gut feeling it would be an overwhelming amount of people that would take the pill, taking the easy road to success, cheating their bodies, their mind, their soul and their lifespan.

The problems these days are people are not willing to get their hands dirty and not patient enough to stick with anything long enough to make it count. We have been programmed to believe quicker, efficient is better. I disagree, efficient is not better, effective is and what trumps everything is quality and hard work. It’s not easy to go to the gym 5 days a week and work your butt off. It’s not easy to juggle kids, marriage, jobs and try to get healthier or have the body you have dreamed of.

joshIt’s not easy and it never will be. My rant today is nothing short believing in you. Believing that the hard work you are putting in is worth it. Believing that anything and everything is possible with hard work, determination and preparation. As humans we were meant to struggle but we were also meant to persevere under any and all circumstances. You don’t need the easy way out, you don’t need the quick fix and your life will not be complete without the effort it took to get what you want.

We will not lose….ever. That’s my rant for today. Repeat after me; I WILL NOT LOSE. I’m out.

Josh Bowen: The Power of Touch and Encouragement


Josh and JM

“Too often we underestimate the power of a touch, a smile, a kind word, a listening ear, an honest compliment, or the smallest act of caring, all of which have the potential to turn a life around.”

Leo Bascaglia


It is said that 80 percent of communication is non-verbal. It is also common knowledge that there is a psychological effect to touching. In fact there are several scientific research articles stating that when a person is touched by a person they trust, it elevates oxytocin levels and decreases the stress related hormones. Touching has also been shown to develop relationships between two people.

It is the first language we learn,” said Dacher Keltner, a professor of psychology at the University of California, Berkeley, and the author of “Born to Be Good: The Science of a Meaningful Life” (Norton, 2009), and remains, he said, “our richest means of emotional expression” throughout life. One form of touching that is always acceptable and has the power to show appreciation, respect, care and develop the trainer/client relationship we are all after; the high five.


The high five, the same form of non-verbal communication professional athletes exude.  The same expression we learn through pee-wee football and little league baseball to show praise for a good job. The high five is the ultimate trainer’s tool for relationship development and appreciation for a client.

Right, wrong or indifferent I touch my clients. I give them high fives to show they have done a good job; I give them a hug when I feel they need it and I tap them gently on the muscle being worked. The power of the high five allows me to do the following:

Develop a great relationship

When I give a high five to a client I show them respect and gratitude for the work they are doing. Sometimes that message is difficult to convey through words. For my super competitive clients this takes them back to athlete days and puts them in an environment they are use too. For everyone it shows appreciation for their work, something sometimes their out-of-the-gym life doesn’t supply. After a great set of bicep curls, supply a simple high hive to show you are paying attention.


Conveys to potential clients my relationship with my clients

In a gym setting, during a 60 minute session on average 14 people will watch at least 20% of the session. This is marketing at its highest! I want to produce the vibe that I care about my clients, especially for potential clients watching me. Post workout, end the session with a powerful high hive, someone on the treadmill above will notice.


The word fun is often not associated with exercise. People view working out as a chore or that it hurts. Add a few high fives and a smile and now it becomes a little more tolerable. Honestly, after a few sessions, people realize how fun this really can be! Not everyone is an athlete or will think exercise is fun, provide a high five during the session changes the feelings towards exercise.

Help carry the load

Performing a high five to a client, physiologically, signifies I am offering to “carry” their load. “We think that humans build relationships precisely for this reason, to distribute problem solving across brains,” said James A. Coan, a psychologist at the University of Virginia. “We are wired to literally share the processing load, and this is the signal we’re getting when we receive support through touch.” Before a session, especially for my clients who come after work, provide that high five to show you understand their day and you are here to help “carry their load.”

The power of the high five is over reaching. It takes little effort but supplies dramatic reward. Personal training is all about relationships and how those relationships develop, no better way than to communicate through providing your client a simple high five.


Josh “JB” Bowen is an industry veteran, holding many positions within the industry and is currently a personal trainer in Lexington, KY and Quality Control Director for Compel Fitness. He was a global 2013 top ten finalist in Life Fitness’ Personal Trainer to Watch, and author of the 12 Steps to Fitness Freedom. You can find him on Facebook and Twitter.

Josh Bowen: 10 Fitness Must-Knows

When starting or continuing a fitness program, it is vital to know the “insider information” from the pros. The following is a satire, a joke and a ruse designed to make you laugh and or cry while evaluating your fitness knowledge. Be mindful that some of us believe in these principles. Proceed with caution.

1. The proper amount of protein intake each day

proteingrams All of them…duh.

2. Monday is International Chest-Day

chest day

Nothing is scheduled…nothing.

3. Posting your workout on Facebook.


You didn’t know? It scientifically proven.

4. Leg days are not to be skipped.

leg day

Its a must. And…

5. If you do squat, you must squat low


Not like this…

Commentary is worth it.

More like this…

6. Toning and muscle are the same thing.


7. This is what happens when you take too much pre-workout


Great hair.

8. Priorities, Priorities, Priorities


Get your behind to the gym!

9. You can’t out train a bad diet

fantasy land

10. This is not good gym behavior

Josh Bowen: 10 Ways to Reduce Body Fat


It had become apparent to me. It didn’t take long at all. More often than not, clients came to me to lose body fat. Seems simple, correct? Not so fast. I could suggest everyone eat organic grilled chicken, raw green vegetables and do loads of cardio but that would be futile and a waste of time. So to help my clients and help loads of other revolutioners  I compiled a list of 10 Ways to Lose Body Fat. Here we go:

1. Reduce Sugar

I refer to my two favorite books on this topic; “Sugar Shock” and “7 Principles of Fat Burning” when suggesting and advising clients on reducing their sugar intake. In order to lose body fat we have to turn our “fat burning” hormones on and the “fat storing” hormones off. Reducing the amount of processed sugar reduces the peaks and valleys of insulin secretion. This increases the effect of growth hormone, which decreases body fat. Choosing food with more fiber or nutrient dense foods like vegetables, help keep insulin levels low and fat burning hormones high. Also, you can refer back to a previous blog where I explore sugar and its detrimental effects on the human body

2. Consume Healthy Fats

Fat!!! Won’t fat make me fat? As I explain in this blog post here, essential fats do not contribute to increasing body fat. On the contrary the help the body reduce the amount of body we have. Other properties such as; decreasing inflammation and improving the cardiovascular system are all benefits of consuming healthy fats.

3. Reduce Wheat, Soy and Dairy

In my new book, The 12 Steps to Fitness Freedom, I discuss the facts about wheat, soy and dairy. In most cases, these three will trigger an inflammatory response in the tissue causing the body to hold onto body fat. Soy and dairy, specifically, have been found to increase estrogen in both men and women (refer back to the 7 Principles of Fat Burning for more information). Here is a great article discussing milk and why we shouldn’t drink it.

4. Drink a Minimum of 64oz of Water

Water has zero calories and is a necessity to life. Drink it.

5. Manage Stress

Stress kills. Stress also adds body fat. The higher one’s stress, the higher your stress hormone, cortisol is. The more cortisol, the more body fat. Try massage, working out, relaxation techniques or change you attitude or situation. Either way, reduce the amount of stress on yourself to a tolerable level.

6. Increase Green Leafy Greens

Vegetables are essential in the fat burning process. They typically are low in calories and high in nutrients. Nutrients that pack a punch for burning body fat. Broccoli, kale, spinach and asparagus are all great sources of vitamins and minerals your body needs to thrive and reduce unwanted body fat.

7. Eat Complete Proteins at Every Meal

Protein helps repair and ultimately build muscle. Muscle boosts your metabolism. Eating protein helps burn body fat. The concept of complete vs. incomplete protein is some foods have a complete amino acid (building blocks of muscle) and others don’t. Beef, chicken, turkey, fish and eggs are all considered complete. Grains, nuts, seeds, beans are all considered incomplete proteins.

8. Lift Heavy Things

Resistance training boost the metabolism in the short term by increasing fat burning hormones testosterone and growth hormone and in the long term by increasing muscle, devouring unwanted body fat. Lift heavy things.

9. Fresh Lemon in Warm Water

Because lemon is an alkaline food, drinking it with warm water can help with the body’s pH levels. Also, it can help aid in digestion and waste reduction, allowing the body to rid itself of food that has not been deposited into the colon. This also helps with the skin to create a radiant glow.

10. Love the Body You Have While Working for the Body You Want

As difficult as it is, we must accept what is. Unfortunately, none of our bodies will change over night. There is a period of waiting. However, while we wait we must learn to love ourselves for who we are and not who we are not. Love yourself and your body, while you are working towards the one you want.