DOES YOUR TEAM NEED A LITTLE HELP GETTING FIT? APPLY TO WIN A FREE GRITTY GODDESS TRAINING PROGRAM FOR YOUR TEAM FROM DARRYL! Our “Boot-y Camp” and Personal Fitness Instructor, Darryl Perrilloux, is looking for the “LUCKY 4” teams to receive his free training program for our October 11th event. Here’s how to apply for this FREE training - E-mails MUST BE RECEIVED BY August 27th!: 

1. Write an e-mail telling us why your team needs/wants the complimentary training. Email it to claire@grittygoddess.com or perrilloux3@hotmail.com.
2. Be willing to do before and after team photos to show your progress.
3. Write an e-mail at the END of the training program about how your team benefited from the training!

THIS IS WHAT YOU’LL GET!!!
* One 90-minute in person training session for the entire team . Location: TBD by Darryl and your team.
* A detailed strength and cardio program for up to 5 days per week training split based on these goals: Fat loss, Muscle gain, Max Strength, Sports Performance. 
* Food intake and supplement recommendations based on your goals. 
* Once-a-week 30 minute phone or video chat consultation with your entire team or 10-15 minutes if done individually.

#grittygoddess #obstaclerun #coach #personaltraining #fitness #gym #athlete #weighttraining #dperrilloux #dmpfitness #bootcampintructor

DOES YOUR TEAM NEED A LITTLE HELP GETTING FIT? APPLY TO WIN A FREE GRITTY GODDESS TRAINING PROGRAM FOR YOUR TEAM FROM DARRYL! Our “Boot-y Camp” and Personal Fitness Instructor, Darryl Perrilloux, is looking for the “LUCKY 4” teams to receive his free training program for our October 11th event. Here’s how to apply for this FREE training - E-mails MUST BE RECEIVED BY August 27th!:

1. Write an e-mail telling us why your team needs/wants the complimentary training. Email it to claire@grittygoddess.com or perrilloux3@hotmail.com.
2. Be willing to do before and after team photos to show your progress.
3. Write an e-mail at the END of the training program about how your team benefited from the training!

THIS IS WHAT YOU’LL GET!!!
* One 90-minute in person training session for the entire team . Location: TBD by Darryl and your team.
* A detailed strength and cardio program for up to 5 days per week training split based on these goals: Fat loss, Muscle gain, Max Strength, Sports Performance.
* Food intake and supplement recommendations based on your goals.
* Once-a-week 30 minute phone or video chat consultation with your entire team or 10-15 minutes if done individually.

#grittygoddess #obstaclerun #coach #personaltraining #fitness #gym #athlete #weighttraining #dperrilloux #dmpfitness #bootcampintructor

Why cheat yourself?

"3 words Darryl only had to say once when I wimped out during one of our initial training sessions.

For the first time on May 2nd this year I competed in the Warrior Dash 3.51 mile race with 12 obstacles; including mud and fire. I almost chickened out, but with Darryl’s encouraging words “compete at your own pace” decided to go for it. I ranked 168 of the 269 women runners competing in my division…” - Catherine Pells 

If you want to get results like Catherine. Get stronger, feel and look better than ever. Contact me for a complimentary 90 Fitness Evaluation. 

#fitness #transformation #personaltraining #warriordash #diabetes #gym #dperrilloux #dmpfitness

Why cheat yourself?

"3 words Darryl only had to say once when I wimped out during one of our initial training sessions.

For the first time on May 2nd this year I competed in the Warrior Dash 3.51 mile race with 12 obstacles; including mud and fire. I almost chickened out, but with Darryl’s encouraging words “compete at your own pace” decided to go for it. I ranked 168 of the 269 women runners competing in my division…” - Catherine Pells

If you want to get results like Catherine. Get stronger, feel and look better than ever. Contact me for a complimentary 90 Fitness Evaluation.

#fitness #transformation #personaltraining #warriordash #diabetes #gym #dperrilloux #dmpfitness

Finally debuting Death^7!!!!!!

Winner of - Rest of the Best: 10 Best Houston Indie Movie Posters http://blogs.houstonpress.com/artattack/2014/08/best_houston_indie_film_posters.php?page=2

Thanks to Ibis Fernandez for creating a bad ass film poster!

See the entire film here: http://www.youtube.com/watch?v=kH4z9P03LFE#! 😎🎬🎥

#death #cinema #movie #film #shortfilm #horror #thriller #suspense #drama #actor #filmproducer #filmposter #designandmagicproductions

Finally debuting Death^7!!!!!!

Winner of - Rest of the Best: 10 Best Houston Indie Movie Posters http://blogs.houstonpress.com/artattack/2014/08/best_houston_indie_film_posters.php?page=2

Thanks to Ibis Fernandez for creating a bad ass film poster!

See the entire film here: http://www.youtube.com/watch?v=kH4z9P03LFE#! 😎🎬🎥

#death #cinema #movie #film #shortfilm #horror #thriller #suspense #drama #actor #filmproducer #filmposter #designandmagicproductions

The Fast Muscle Blast Workout: For people with insane working schedules

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I decide to write this blog after meeting several individuals who used to be in good shape, started working a job with insane working hours (especially jobs that require a lot of travel), put on 20 or more pounds of undesired weight, want to get back in shape, but don’t have time for a trainer and don’t have 60 minutes to devote to a gym at once. 

I feel your pain. Ever since I started pursuing another career as film maker, it’s not uncommon for me to get up at 5am in the morning to train clients or to be on set for a film project and to not finish until my workout is complete at 10:30pm in the evening. Keep in mind my workouts range 60-90 minutes typically, and I workout 6-7 days per week. 

I know I’m half man, half amazing <sarcasm>, but maintaining a work/workout schedule like that everyday is just not realistic and can certainly lead to burnout. The elevated levels of cortisol are not going to allow my body to recover and build the muscle I so desire. So thus, my 30 minute workouts were born!!!

Here’s what you need to know…

•  You can build muscle, maximize strength, or torch fat in as little as 30 minutes a day if you know what you’re doing. Thirty minutes of well planned, focused training will lead to significant improvements in your physique and work capacity.

•  You can implement this program in a traditional gym setting, at a hotel gym, or even your hotel room, if you don’t have access to any gym equipment. But if you don’t have any home equipment, you may have to invest in some. But you can get everything you need for under $100. You’ll only do five basic lifts plus one bonus specialization exercise. They’re split over one or two training days and you’ll go back and forth between them throughout the week.

If you have have 30 minutes a day to spare, I can make you bigger, stronger, or leaner. I have plenty of clients who work inhumane hours, yet all of them train 4 to 7 days a week and all are making significant progress. I’m fed up with people who make excuses not to train. I couldn’t care less if someone doesn’t want to hit the weights. To each his passion. However, I do get pissed off when someone complains about not being able to build a good physique because he doesn’t have time or that he’s too tired. If you really want it, stop being weak and make time to train.
Ok, enough ranting and raving! Let’s get to the meat and potatoes of it all…


The Program

The plan is very simple. We’ll use five basic lifts plus one bonus specialization exercise. They are split over two training days and you go back and forth between them throughout the week.

The lifts are:

  1. Chest: Bench Press (bar, dumbbells, or cables), dips, push-ups
  2. Squat Pattern: Back or Front Squats (bar or dumbbells),jump squats
  3. Back: Bent over row (bar, dumbbells, cables, or bands), pull-ups
  4. Shoulders: Standing overhead press (bar or dumbbells), elevated push-ups
  5. Deadlift Pattern: (bar or dumbbells), frog leaps <ribbet!>
  6. Specialization Exercise: any exercise that works the muscle group you want to bring up. 

The groupings are as follows:

Workout I

A. Chest
B. Squat Pattern
C. Back

Workout II

A. Shoulders
B. Deadlift Pattern
C. Specialization Exercise

For Strength/Hypertrophy

It’s crucial that you know your maximum (1RM) on those four lifts. I don’t want a sloppy max, either. I want the maximum amount of weight you can lift for a technically solid repetition. This maximum will be used to calculate the weights you will use on the first week. Then the loads will be adjusted depending on your results.

After warming up (2-3 warm-up sets at the most), do 4 total sets per exercise:

Set 1: 5 reps with 80% of your maximum
Set 2: 1 rep with 90% of your maximum
Set 3: 1 rep with 92% of your maximum
Set 4: The maximum number of reps you can do with 60% of your maximum. This number should fall between 15 and 20

The important part to remember is how to adjust the load from workout to workout. What determines if you can go up in weight at the next session is the result of the fourth set. It’s simple: When you reach 20 reps on the fourth set, you go up in weight the next workout. Until you can reach 20 good reps, the load used for your 4 work sets remains unchanged.

For Fat loss/ Hypertrophy

This strategy works particularly well for individuals who don’t have access to a traditional gym with heavier weights and must rely more on body weight exercises and relatively less intense exercise equipment (e.g. bands, light dumbbells). 

Instead of performing each exercise individually - all sets of A followed by B and C. You stack all three exercises as a complex:

Workout I

A1. Chest
A2. Squat Pattern
A3. Back

Workout II

B1. Shoulders
B2. Deadlift Pattern
B3. Specialization Exercise

  • Duration of stations: 30-60 sec.
  • Rest/set: 60-90 sec.
  • Number of sets: 3-5 

Each set is performed for a specific length of time. You progress from week to week by decreasing the rest intervals between sets or increasing the duration of each station. You do not have to add weight, although you can if an exercise gets too easy.

Frequency Is King

In my experience, training frequency is a lot more important than volume. This is especially true if you’re using a very low volume/training time approach like this PROGRAM. A lot of people ask if they can change exercise order every workout. For example, instead of doing Workout A three times during the week, they’ll ask if they can do that workout just once and then use other movements on the other sessions. No, you can’t! The program simply will not work if you use different variations of the order of exercises at every workout. You must progressively overload the same movement to force the body to adapt and BUILD MUSCLE or BURN FAT.

It’s simple:

Days 1, 3, and 5
Workout I

Days 2, 4, and 6
Workout II

Don’t try to get cute. Simply WORK HARD at pushing the weights up on those four lifts and you will grow.


How It Works

This program looks deceptively simple, but give it a shot for a month and you’ll be shocked. If you WORK HARD you will get everything you need to grow or get lean.

The cool thing is that these workouts aren’t draining and they could in fact be done even more frequently if you want to (e.g., Workout A in the AM and Workout B in the PM, every day) and you’d make fantastic gains without feeling fatigued.


Possible Adaptations

I typically don’t like to stray away from my systems, but here are a couple ways you can adapt this system to different situations:

1. You can do a longer workout, but you can’t get to the gym that often.

Let’s say that you can spend 40-60 minutes per day on your training but that you can only hit the gym 3 days a week. Remember that frequency is king with this PROGRAM – you want to hit each lift often. If you can only go to the gym 3 times a week, then you should do all five lifts plus your specialization exercise at every workout. This will allow you to hit all six movements three times per week. The best order to do this is as follow:

  1. Chest
  2. Squat Pattern
  3. Back 
  4. Shoulders
  5. Deadlift Pattern
  6. Specialization Exercise

2. You want to train twice a day.

I personally like to do multiple short sessions during the day. I feel that if you can afford to do that, you’ll get the best possible gains. If you want to do this, perform the A workout in the AM as your first training session and the B workout in the PM as your second session. If you’re posting photos to my Fast Muscle Blast workout, use the hashtag #DMPFitness. Thanks!

Ok, I’ve given you enough information to last you guys workouts for 2 lifetimes!! Now, it’s time for me to take flight for mine. Cheers!!

To your health,

Darryl Perrilloux

Design & Magic Productions LLC
A Multi-Media Production Company
Fitness, Film, TV, Commercial, Music

Darryl Perrilloux

Owner/President
Mobile: 832-385-4853
Email: contact@dperrilloux.com, perrilloux3@hotmail.com
Web: www.DPerrilloux.com