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Fitness Needs A Change

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I remember meeting Susie (fake name for privacy) for the first time. She was my 7pm consult and as I watched her walk into my gym with slumped shoulders and a look in her eye that just screamed:


“This is the last place I want to be!”


I could tell it was going to be difficult to convince her to take action and change her life with us at Renegade Boot Camps. As we sat down to talk I heard about her countless attempts of weight loss with almost a dozen different diets, supplements, and at home exercise programs. Who could blame her for being difficult. To her she had tried everything and it just wasn’t working.


This is when it hit me.

Our industry sucks. Gyms and programs are either outdated or overly complicated. You’re either a slave to nutrition information from the 90’s or victim to counting macros, weighing yourself, your food, and hell, even your soul at some places. As I listened to Susie talk I was just overjoyed with the confidence I had in our program being able to help her.Our program which would take the stress off of the outcome and put joy in the process.With much convincing Susie said yes.

After three weeks Susie was down 12 pounds and a pants size or two!

She was so focused on enjoying the journey that she did not even notice her lifestyle was completely changing. Little did I know however, Susie was about to show me another reason why our fitness industry is broken. Stick around for tomorrow’s blog and I’ll let you know what it was.


HINT: This will probably be the one thing you need to see permanent results and happiness from your health journey.

Coach J

P.S. In the meantime head on over to https://www.facebook.com/100011052545659/videos/415840682127680 to check out our latest video giving you the Magic Three steps to easing your low back pain!

This SH*T Is Hard

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Let’s be real… this sh*t is hard.

Changing your health and setting fitness goals is hard. Like really hard. No matter if you are someone who has been on this journey for a while and have had massive success. Or if you are someone brand new to fitness and struggling with your first goal.

It can be overwhelming and frustrating.

I felt the same way when I was insecure about my body size. I felt like I was not good looking enough, strong enough, blah, blah the list went on. So I set a ridiculous fitness goal and obsessed about getting there.
Now, don’t get me wrong the most important thing you can do is set a fitness goal. However, the worst thing you can do is obsess about the destination.

I was obsessed with the destination.

Because of this everyday I woke up not where I wanted to be was a negative day. Not because bad stuff was happening to me and my life sucked. But, because I was pretty much telling myself that I’m a failure until I reach my goal.

However, once I stopped and took a look at the journey I realized how backwards I had it.

I noticed that my anxiety was gone.
I noticed that I made some awesome friends.
I noticed that I was even beginning to change others lives as they followed me on my journey.
I noticed that I felt much better than I did months before.
Now, as much as I want to say that since then everything has been all sunshine and rainbows. It’d be a lie.
Every day I must remind myself to love the process and not the destination.

Every day you must do the same.

Action step:
Go 10 days without saying ONE negative thing about your health or fitness journey.
If you slip, then start over.
99% of you won’t be able to get past day two, but I’m hoping the 1%that does realizes how much this can change your life.
-Coach J
P.S. I would love to hear your reply with how you are finding success in your journey. Have you made friends? Had fun? Felt better?
Email [email protected] and let me know 🙂

Why Fitness Changed My Life and Will Change Yours.

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Why Fitness?
Have you ever experienced a bout of Depression,anxiety, stress… or even just an inner struggle for confidence?
Well I did almost every day growing up.
I remember sucking at sports, loving “nerdy video games”, and always wanting to read and write.
 because of this I didn’t feel accepted.
I would go on to craft a “new me” that could be accepted. Well, at that time I thought being accepted meant being cool and of course a trouble maker.
At 16 I got arrested for the first time. By 18 I had tried almost ever drug out there, and by 19 I had myself a pretty nasty Pain killer problem.
Because of this hunt for an accepted me, I sabotaged who I truly was.
I ruined relationships. I cheated. And frankly, I just made dumb choices.
All of this lead to a constant cycle of feeling on top of the world and then down in the dumps.
But, I started to notice something. Fitness and teaching fitness changed everything.
When I was active and eating well, I was confident in truly being my self, I was happy and most importantly. I was me.
I started to notice this even more in coaching. When I was coaching people on their fitness, I was extremely happy, goofy, and just my plain old self.
But even better, I have noticed that change in other clients.
I have seen clients have complete mental shifts due to adopting a fitness lifestyle.
I have seen families change, relationships change, careers change. All for the better.
So Why fitness?
Because it is the REAL fix for our brains.
It is the start of a new life.
It is where the REAL you can come out and blossom.
If you are battling with depression, anxieties, stressors in life, or just an inner struggle of figuring out who you are…
I hope that you choose to break from the path of mediocrity, pick up your sneakers, adopt a fit lifestyle and become a true Renegade.
-Coach J

Crap! You did it again!

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Do you remember back in school when we would stay up late the night before an exam and cram. Or we would wait until the last minute to type out that essay assignment? I definitely do. You see, as humans we tend to do something called procrastination. We know what needs to be done and we want to get it done, but for some reason it gets put on the back burner.

If you are like most, then you may be feeling this way about your weight loss goals as summer is quickly approaching.
You may feel like this is just another summer that you’ll be wearing a cover over your swim suit. Or that you may not enjoy going out to social events without feeling self conscious about your body. Well, this does not have to be that way because here are 5 things you can start doing now to get ready for summer:

1. Change your schedule

Block out time for 3-4 30 minute workouts every week.

2. Change your snacks

Don’t try to change everything about your nutrition right away. Start by kicking those sugar and carb ridden snacks

3. Set a goal and tell someone

Right now write down what your goal is by summer time. Then tell someone you love and trust so they can hold you accountable to it.

4. Don’t over think it.

Don’t think yourself out of taking action. Don’t know the workouts? Just move.
Not sure what snacks to kick, just go with your gut.
Unsure of a good goal is? Just pick one.
5. If you don’t want to over think it and want an expert to show you exactly how to get ready for summer, then apply to get into our annual 21 Day Summer Slim Down program! (The first 10 applicants get in free!)
You can apply at tinyurl.com/rbc-summer

Have a Nice Trip!

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It’s that season of the year! The season where you travel. What trip do you have planned this year?
An extended stay at a relatives?
A flight to the beach?
maybe traditional family road trip?
Whatever you may be doing and wherever you may he going. There is ONE thing you want to avoid.
For example one of my clients, let’s call her Sussie, just got back from a family vacation. She told me stories of how when there she felt so guilty after every “bad” meal. And even worse when she got back, because she felt like she had ruined all of the work she has put in so far.
Well, I want to help you avoid that feeling so you can live it up and enjoy YOUR spring/summer travels. So, here are a few tips you can apply!

1. Move every morning.

This does not have to be a full blow workout. Remember, this is your vacation. However, just 15 minutes of some interval training on the hotel Elliptical can do wonders for boosting your metabolism and helping you FEEL good about your trip.

2. Snack well and ENJOY your meals 

Let’s be honest, there’s nothing like having Great, filling meals when you are traveling. It’s just simply apart of the trip.
So don’t say no to this. If you simply plan what you eat in between those meals you will feel much better about having them.
Pack with you: Lara bars, quest bars, almonds, cashews, beef jerky (watch the sodium), fruits, veggies, etc.
Eat these in between those awesome cheat meals.

3. Think About it. Seriously ask yourself this question.

“If I spent a whole semester in school studying and working hard, but decided to take a week off from the books. Would I lose all of the knowledge from the previous weeks of study?”
Of course not!
Well your body works the same way. If you spend months or even just a month training and eating better. One week is not going to ruin your hard work.
So relax and enjoy your trip 🙂
-Coach J
P.S. If you are wanting to put in that work before you go on your next trip, you are in luck. We are now taking applications for our annual 21 Day Summer Slim Down program. The first 10 applicants get in free!
You can Apply at tinyurl.com/rbc-summer

Did You Say This?!

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Did you say this?!

It’s either 3pm5pm or 3am. Yeah… you could say, time zones are a trip.

I guess I should fill you in. I currently just finished up a 3 hour flight, and am now on a 12 hour flight that connects to another 6 hour flight…
You guessed it, I’m headed to the other side of the world! Cambodia to be specific. Followed by the Philippines.
Our gym, Renegade Boot Camps, has been blessed with the opportunity to sponsor street children from the Philippines.  And now I am on a trip to meet them for the first time and support the development of their new shelter that is being built.
But that’s not what I’m here to talk to you about. 
I’m here to talk to you about this little voice that I’ve been hearing in the back of my head so far on this trip. A voice you may be using and not even know it.

So far I’ve been hearing things like:

“You’re going on a 30 hour flight, there’s no way you can eat right and take care of your body”
“There’s no way you will have the time to exercise and keep your daily health rituals when you get there”
“Why are you even going on this trip? What value can you bring there”
“You’re just a fitness trainer now can you help out street children?”
Are you familiar with this voice in the back of your head? If so, then you know how it works. It starts off with little things.

It tells you what you can’t do…..

Then It gets worse and 

Tells you WHO you can’t be…. 

This voice can cause you to self sabotage your health goals, your life goals, and your happiness.
I want you to make a vow.
Vow to NEVER let this voice win the conversation.
Vow to always speak positive things right back at this negative voice.
Because here’s the truth.
You can achieve your health goals.
You are amazing.
You are beautiful.
You are meant for great things.
You are who God made YOU.

Inflammation May Be Causing You to Lose Weight SLOWLY!

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Inflammation. Touch your wrist! Now touch your ankles! Are they a little puffy? Do you feel like they are bigger than usual? Well I have some good news and bad news. Most likely this is not excess fat. That’s the good news. You May be dealing with inflammation. That’s the bad news.

Okay there is more bad news… Inflammation may be keeping you from losing weight. Yes, it can be that serious. Which is why we need to treat it like it is a big deal. If for even a second you suspect you may be dealing with inflammation, then I highly recommend you put your phone away (unless you’re using it to read this), tell your spouse to get lost for a minute, and turn off the TV.

We are about to dive in on how we can decrease you’re inflammation and increase your chances of losing weight!

Before we get there, I just want to make one thing clear.


“Get started with what, Coach J?”

Get Started With Exercising

Get Started With Wanting To Feel Great

Get Started With Learning How To Lose Weight From A Professional.

I’ll be honest. That last point can be a tough one. Which is why if you are struggling with finding a professional or program that is good for you I want to offer you two weeks of coaching at my gym.

With these two weeks you will have acceess to:

 Unlimited Boot Camp Classes

 Unlimited Yoga Classes

 Unlimited Dance Fitness Classes

 Nutrition Coaching

 Accountability Coaching

 Access To Our Private Facebook Group

All you have to do is visit https://challenge.renegadebootcampsdfw.com/2-weeks… to claim your two weeks!

Now Back To Solving Your Inflammation Problem.

The easiest way to tackle your inflammation is to look at your nutrition.

What to eliminate:

You want to eliminate all added sugar and refined carbohydrates from your diet.

Cut out things like:

 Sodas

 Snack bars

 Candy

 Baked Sweers

 Coffee (I know this one is hard- I just started replacing coffee with tea)

 Synthetic sweeteners

 Dairy

 Refined Flour

What To Add:

You want to have a diet which consists of vegetables, fruites, nuts, lean protein, and healthy

sources of fat. Add things like:

 Fatty Fish

 Dark Leafy greens

 Almonds and peanuts

 Peppers

 Tomatoes

 Beets

 Ginger and turmeric

 Garlic and onions

 Olive oil

 Berries

 Tart cherries

Now, let’s not understimate the power of a healthy lifestyle. By adding in more water, exercising, and sleeping a little more you will also aid your body’s ability to reduce unwanted inflammation. I know that if you can make the decision to take control of your lifestyle you can eliminate the inflammation which may be making it impossible for you to reduce weight and body fat. Don’t forget!

-Coach J

P.S. Don’t forget you can visit https://challenge.renegadebootcampsdfw.com/2-weeks to claim your two weeks of coaching on me! I can't wait to personally help you with your weight loss goals!

Never Eat These 5 Foods

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The world of fitness and fat loss is often confusing, with contradictory information swirling about. I’m going to cut through the confusion and make things really simple for you.

Below is a list of 5 foods that you should never eat.

These foods will derail your fitness and weight loss efforts every single time.

In addition, I will suggest a healthy substitute for each of these off-limits foods.

By simply swapping out the items below you will quickly and effortlessly become healthier, leaner and fitter than you are today.

Do-Not- Eat #1: Anything Fried

Fried food is loaded with fat and calories while offering zero nutritional value. It’s a lose-lose! Sure, fries and chips TASTE good, but healthier items also taste good. Just say no to the deep fried items on your menu. You’ll be thinner, healthier and won’t have greasy fingers.

Try This #1: Broiled

If you simply must have a French fry, then make them at home in your oven. Use sweet potatoes, as these are a more complex carbohydrate. Cut into matchsticks, drizzle with a tablespoon of olive oil along with a dash of salt, then place in your oven on broil. Mix every 5 minutes until the fries are tender on the inside and crispy on the outside.

Do-Not- Eat #2: White Bread

White bread products have zero nutritional value and are quickly converted by your body into sugar. So you may as well eat a cupcake. Even breads that are technically wheat, but are as soft and smooth as white bread, should be avoided. Don’t be afraid to discard the bread from your sandwich or to push away that bread basket. Your waist will shrink and you’ll lose that bloated feeling that high carbohydrate meals give you.

Try This #2: Sprouted Grain Bread

If you must have bread, then stick with sprouted. Sprouted grain bread is a lot easier on your digestion and is packed full of nutrients. Two delicious brands are Food For Life’s Ezekiel bread, and Manna Organics. Sprouted grain breads are often kept in the freezer section since they don’t contain preservatives to prolong shelf life.

Do-Not- Eat #3: Creamy Salad Dressing

You were so good to order a salad, but then you ruined it by drenching the salad in fattening creamy dressing. Just a few tablespoons of creamy dressing contain more than 20 grams of fat and hundreds of calories.

Try This #3: Vinegar Dressing

Salad dressing is meant to lend flavor to the salad, not fat and calories. Vinegar-based dressings pack amazing flavor in with minimal fat and calories. You can even mix your own dressing at home. Take high quality vinegar, fresh lemon juice, salt and pepper, your choice of dried herbs, and a bit of olive oil.

Do-Not- Eat #4: White Rice

I’m sure by now you’ve heard that white rice is not a healthy choice. Just like white bread, white rice has zero nutritional value – other than calories. Fiber and vitamins have been removed and the glycemic load will quickly prime your body for storing fat.

Try This #4: Brown Rice

Brown rice has three times the amount of fiber, more B vitamins as well as other nutrients, won’t sky rocket your blood, and will keep you feeling fuller for longer. That should be enough to convince you to swap your large pile of white rice out for a small pile of brown rice.

Do-Not- Eat #5: White Sugar

Sugar and high fructose corn syrup are the epitome of anti-fitness food. Nothing will destroy your progress, expand your waist and plummet your energy levels like sugar will. If you only take away one.

Do-not- eat food from this article please let it be sugar.

Try This #5: Fruit

Don’t turn to artificial sweeteners to get your sweet fix, instead turn to nature’s wholesome source of sugar: fruit. Eat organic fruit that is seasonal and locally grown. Stay away from dried fruit and fruit juices, as these are high in simple calories.

Eating right, along with challenging exercise, is the formula for a toned, lean body —so guarantee your results by teaming up with me.

Together we will come up with a fitness plan that is uniquely yours, one that fits your

lifestyle and brings you promptly to your goals.

Call or email today to get started.

[email protected]

Cookies, Margaritas, & Chips and Queso

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Cookies….. Fresh baked chocolate chip cookies. The aroma of chocolate chunks and baked cookie dough

fill your nostrils as you reach for a piece of heaven.

Or maybe it’s margarita Tuesday. The ice cold alcoholic drink makes your heart beat faster just thinking about it during your stressful day at work.

It might be the chips and queso. I repeat…. Queso. Enough said, it’s just so good and is a staple table decoration in any true Texas restaurant.

Let’s be completely honest here. All of the above are friken delicious, tempting, and easy to find.

So… What do we do?

If you are reading this, then I am assuming that you want to make healthier decisions. I am assuming

that you want more energy, and that you want less body fat. AKA less tummy.

I want all of these things too. I want to feel great. However, I find it hard to resist the lure of GOOD

tasting food.

You may feel the same. You may find it hard to give up the bad food which tastes good in order to get

what you really want- a healthy life.

Here are three quick tips to help you win the battle between bad food and your health goals:

TIP #1 Revisit your goals:

This can be as simple keeping a notepad next to your bed. When you wake up write down your goals

and wants. When you go to sleep write them down again.

If you are writing down your vision for your health EVERY day it will remind you why that cookie is not

worth it.

TIP #2 Drink enough Water:

If you are dehydrated you will be more likely to have food cravings. These food cravings tend to end up

with a mouth full of bad carbs. To avoid this, make sure you are at MINIMUM drinking half your body

weight in ounces of water per day. It is important that you spread this our throughout the day.

TIP #3 Log your food:

NO. NO. NO. I am not talking about calories. I do not care about calories. What I care about is the type of

food which is going in your body and the times you are eating it. By even simply writing down a list of what you eat it will make you more aware.

It will should you your hidden habits. I can’t tell you how many times I have started to write things

down, only to be hit in the face with the realization that I have a problem in that area. For example, you may not even realize how much sugar you consume on a daily basis until you track it.

Applying these tips are simple on purpose, because I want you to take action on them now! Not tomorrow and not next week.

If you are a member of Renegade Boot Camps don’t forget you are now able to submit your food logs to

[email protected]

-Coach J

“Those who rebel against the ordinary propel the world forward!”

P.S. If you are not a member of Renegade Boot Camps and need some help with your nutrition, please

reach out to me at [email protected] I am here to help!

Best. Exercise. Ever.

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Wait! Don’t just skim down to see which exercise I’ve labeled as the best, get the whole


I’m often approached and asked to pin down a single exercise as the one that will help lose the most fat and tone the quickest. That’s not an easy question to answer.

You see, I’m very aware of the fact that though an exercise may be perfect for Cindy, it may not be the best choice for Bob—hence my hesitation to label any exercise as the universal best.

That being said, some exercises are definitely better than others. And, yes, there are even a few that I would call the best.

What makes an exercise the best?

When you decide which exercises to include in your routine, it is important to consider the type of movement involved. The simpler the movement, the fewer calories you’ll burn and the fewer muscles you will strengthen. On the other hand, the more complex the movement, the more calories you will burn and the more muscles you will strengthen.

To put it simply, exercises that use complex movements will deliver better results than exercises that use only simple movements. Complex movements recruit multiple muscles, some to stabilize and others to perform the movement. This process keeps your heart rate higher than a simple exercise would, giving you a more intense workout.

What is a complex movement?

A complex movement is a multi-joint movement that recruits large portions of the body to complete the exercise. Let’s compare a simple movement leg exercise with a complex movement leg exercise:

The leg extension machine uses a simple, isolated movement to work the quadriceps.

You’re in a seated position moving only your knee joint. There isn’t much involvement, if any, from other muscles and it doesn’t burn very many calories.

Now let’s look at a free weight walking lunge.

You start by standing with your feet together and a dumbbell in each hand at your sides (or a barbell across your shoulders, or a medicine ball held at your chest, or even with no weight at all). You take a large step forward and lower your back knee, keeping your front knee at a 90 degree angle. Now you push off your front foot and pull your back leg forward, repeating the movement.

How many muscles did you utilize while performing the lunge? Probably too many to count.

You certainly worked your quadriceps, gluteus, hamstrings, calves, abdominals, supporting muscles in your shoulders, arms and back—just to name a few. You also raised your heart rate and really kicked your metabolism into high gear.

That’s what I call a great exercise.

Other ways to increase intensity. Using complex movements are just one of many ways to kick your workout intensity up notch. Try incorporating a Super Set into your routine. To do so simply perform two or more exercises in a row and then take a short rest.

Or how about a Compound Set? Perform one exercise, rest, then perform an exercise with opposing body parts. To find exercises that compliment one another, choose ones that have similar but opposite motions such as a chest press and a row.

The key to finding the best exercise is to find the ones that bring your workout intensity to a whole new level.

I’d be shortchanging you if I named any exercise as the best. The fact of the matter is that it is a combination of changing your workouts up, using interval training, and even some good old cardio that will ultimately see you to your goal.

These methods will help you to burn more calories, increase your metabolic rate, and will stimulate the production of more fat burning and muscle toning hormones. Of course, there is more involved to achieving your fitness goals.

You need to incorporate fat burning into your routine.

You need to consistently challenge yourself during workouts.

You need to take control of your eating habits and to get your diet dialed in.

So what’s the best exercise for you? Find out—call or email me today to schedule your no obligation fitness consultation.


phone: 469-444-0450  email: [email protected]  address: 1101 Ohio DR STE 111 Plano 75093