How to be Unflabby!


The secret of Life... ;)

I feel like there's finally more knowledge around
what it takes to be leaner as a lifestyle rather than
a short period of time. 

[rather than saying lean, highly unflabby sounds
better today....and lean is relative to the person....
whatever YOU want and supports your health,
confidence, lifestyle thats what you should shoot for

I'm not talking about the 12 week challenge...

The 6-week shred....

The 21-day detox...

I'm talking about a sustainable lifestyle. More and
more people are tired of the roller coasters and
have asked us this question a lot lately. 

So you want to keep an eye on your waistline, but
you hate diets? 

Join the club. 

Rather than give you recipes for yummy shakes and
quinoa-kelp granola, I suggest you follow these
simple rules that go from tactical, mindset to habit
driven that people who are highly unflabby year
round follow [these are in no particular order of

** it's a little longer today but you can pretty much
print this out....

1. Measure what you want to improve.
Want to lose weight? Have boundaries for food intake
and weight yourself (no, not daily but every couple of
weeks or every month). 
Want to fit into your skinny clothes? Try them once in
a while. Want to feel better? Then every few weeks ask
yourself how you're feeling and write it down. 
"What gets measured gets done" 

2. Make it easy.
Didn't see that one coming? Here's the thing, to do
something every day you have to make that "something"
easy enough that you're 90-100% confident you can
do it every day for 30 days. 

Unfortunately most people bite off way more than they
can chew. They commit to working out an hour every
day, eating four healthy meals, running a marathon, 
cooking more, waking up earlier - whoa! That's a complete
overhaul of your life. 

Make it easy, way easier on yourself at first. Maybe one
healthy meal a day, and two workouts a week. If it feels like
way too much it probably isn't just your lack of "will power"

Successful people take it in strides because they understand
the compound effect. Where will you be next year?

3. Drink a glass (or two) of water before every meal. 
This initiates a complex metabolic reaction that dietitians
call filling up your stomach so you don't eat so much :)
For real: drinking water throughout the day means you
ingest up to 9 percent less calories. 

4. Cook with spices instead of sauces.
Sauces contain a ton of calories (tablespoon of mayo is
90  calories), spices don't. Try out Flavor God, they're
awesome and make stuff taste great,

5. Cut out calorie containing drinks. 
One can of Dr Pepper is 150 calories with no nutrients.
Look, I like my Diet Coke sometimes and I have it but
it has low calories and it's not my daily drink of choice. 
Same goes with coffee and creamer. Why not put in some
whey protein and a dab of MCT oil? Now its healthier,
delicious and has protein. 

6. Practice on habit at a time. 
You may find this frustrating but only until you see that
it works. ONE at a time, sometimes a couple. But the
reality is that when you change the "right" habit it creates
a snowball effect and influences other things in your life
in a positive way. 
Introduce one new behavior for 3-4 weeks before adding, 
since studies show that as soon as you introduce a couple
more the failure rate is almost 100% (good reason to
listen to me). 

7. Work standing up (and move more). 
Sitting all the time makes you fat, ruins your posture,
and (spoiler alert!) murders you slowly. According
to science, after sitting for an hour, your body slows
down production of fat burning enzymes by as much
as 90 percent. People that sit for at least half a day
have shown a 54% greater chance of keeling over. 

8. No "wondering & worrying" questions.
Another tough lesson to learn. Change is an uncomfortable
process, always. You leave what you know (habits, lifestyle,
environment) and try something new - go into the unknown.

So then you try to make it "certain" again don't you, by
asking yourself questions that get you into a panic...
"What about this supplement or that?"
"What do you think about this theory/guru/article?"
"What about when ________ (unforeseeable future event
happens), what do I do then?"
Etc, etc

Ban these worrying questions. I know they are with good intention
but they do the opposite and just add to the anxiety.... the only two questions that matter:

1. What should I do today?
2. How should I do that?

The first question asks for the next step, the "right now". It's
the only thing you should concern yourself with, because its
what you can control. The second question gets you clarity
and instruction (the how), so you can do it properly. 

These are the questions that lead to calm focused action. 

9. One of the simplest and best things you can do is easy
enough for a toddler to learn. 

Walking helps avert diabetes and strokes and boosts your
sex drive and brain function - and you're probably pretty
good at it by now. That's why we are starting the 10,000                                                                                                                                                                                                               step challenge at Rogue Training Garage and just that one daily
habit helps people get leaner, more social (they do it
with friends), and they usually listen to some audio books
and get smarter. 
Also, while you're at it adopt a dog. In an actual study at
University of Missouri it showed that people who walk
a dog twenty minutes a day dropped an average of 14
lbs a year. The people who walked with a person did not
receive the same benefits - because the person could
discourage them from walking. See, when was the last
time a dog talked you out of anything?

10. Sleep!
Everyone sleeps but not everyone reaches the point of
restfulness. During sleep the body rebuilds and restores
muscles, burns fat and resets hormones to prepare the
body to be energetic, motivated and ready for the next
day (not to mention have you thinking properly/brain
function). When we don't sleep enough you're more
likely to use stimulants like sugar, caffeine, and you'll
be tired which is more likely to skip a workout. 

Also, it increases cortisol and start a cycle where it
will be hard to sleep which in turn makes you tired see the pattern? Get 7-8 quality hours
and create a sleep cave. 

Ok, I'm going to give you a break and come back late                                                                                                                                                                                                                        with the rest of the powerful habits that
highly unflabby people follow.

If you're frustrated, tired and done with the ups and downs
of dieting and you're ready to make a long-term change
then just reply to this e-mail with "I'm ready" and we'll get you                                                                                                                                                                                                 started on your path to unflabbiness:)

If you have any questions I'm here to help...

Coach David Wayne

99 degrees is too hot for hoodies!!!

Today is June 1st and it's going to be 99 degrees this weekend!  That's got to be some kind of record!   I'm going to get right to the point... IF YOU WANT TO STAY COOL THEN YOU GOT TO SHED SOME CLOTHES!   Are you ready to do that?!  When you put on that tank top or those shorts are you really comfortable with how you look and feel?   If you're like most of us the first thing you think is "Oh damn I'm way too fat for this!" or "People are gonna look at me and judge me!"  You may be able to push through these insecurities and keep those shorts on but will you really be comfortable?!  You can be sweating your butt off in pants and baggy shirts or you can deal with your social anxiety while wearing your summer clothes.   OR.. You can get your butt in the gym, sweat for an hour, go home and make healthy food, and in a couple of weeks feel a HELL OF A LOT BETTER IN YOUR BODY!  

Don't know how to drop the weight?  Not sure if it will work?  Need some guidance?  Call us here at Rogue Training Garage and we'll have you dropping serious pounds in a few weeks time!    YOUR CHOICE:)


14 Day Fat Furnace!!!

It's now officially spring and Portland's already warming up to tank top weather on certain days of the week.  If you're like most Portlanders then you've been comfortably hiding under layers of fleece, sweats, jackets, etc...  Maybe you've been tossing around the idea of dropping some of that winter weight so don't feel like you'll being hunted with harpoons the next time you go to the beach HAHA!  

Seriously though, the thought of a long arduous process of diet, exercise, and giving up your favorite drinks/treats sounds like a nightmare you don't want to face right?!  

Maybe what you need is a jump start!  A 14 DAY FAT FURNACE!  

  • 3-4 FAT CRUSHING workouts to jump start your metabolism
  • FAST 15 min. shopping list broken up into departments (meat, veggies, pantry, etc)
  • QUICK MEAL PLANS designed to get food on the table quick
  • LOSE 12-25 LBS IN 14 DAYS!

What else can I say? 

Oh yeah... It's only 97 bucks!!!   

Think about it and get nothing done or...

Call/email now ( / 503-453-5355 and start melting that jiggly stuff off with authority!  Your call...

Summer's coming fast!



Are you ready for a Mansformation?!!!





The workout:

It's going to take you (a minimum) 4-6 days a week for 4-6 weeks to start seeing the results that you've been thinking about since you were in your twenties and an all around athlete.  Eating out,  drinking, and all that socializing at happy hour have to take a back burner during this time of intense training.  You need to be on a mission.  Simply put, you have to sacrifice for that body you've noticed on other guys and wondered secretly if you could have for yourself.  The workout is straight forward:  3 days a week of hard weight lifting with low reps and lots of weight with 2 more days of HIIT (High Intensity Interval Training) mixed in.  Since this program is called MANSFORMATION we will be doing cool shit like chopping wood and pulling 4x4s!  After all, we gotta have a little fun right?!  If you're interested, read on...

The Food:

Most likely you need to seriously overhaul your diet to burn that fuel tank you have sitting up front and beefing up those slightly flaccid arms and thighs (and perhaps something else?) to the level that you have been dreaming about.  That's right!  The food you eat will deliver major results to your physique and your sex drive if you know how to eat right to maximize your potential.  It's called the Renegade Diet.  It was created by Jason Ferrugia and it works for all us guys that don't have a ton of time to eat 6 times a day or spend tons of time in the kitchen. Don't get me wrong, you have to start learning to grill some stuff up and perhaps use a pan now and then, but this diet keeps it simple and effective.  Results:  Bigger muscles, bigger strength, leaner gut, more energy, bigger lungs, and bigger libido!  I think that makes it worth spending a little time in the kitchen, don't you?

Da Boys:

You ever wonder where all those guys that looks ripped and have tons of energy are hanging out?  Well, it's not in front of the T.V. with all the other jelly bellies!  They leave work and go straight to the gym with their bag packed ready for success.  Some even get up early to get it in before work.  Bottom line:  YOU NEED TO SURROUND YOURSELF WITH SUCCESSFUL PEOPLE.  They are living the life you talk about.  They are getting support from each other.  They are succeeding with the help of their peers.  Don't know where to find this group of guys?  Right here.... The ROGUE TRAINING GARAGE.   


Are you ready to find the best version of yourself?   Ready to put down the sandwich and excuses?  Ready to pick up some iron and test your limits?   ARE YOU READY FOR MANSFORMATION?!   




It's time to give back!

Go-Giver... A term I heard from an old mentor of mine.  The definition is giving to others (charity, family, friends, others in need) in any way without expecting anything back.  This is my new venture in life and specifically in my business.  I am studying how to set up, market, and implement charity boot camps for those in need.  It doesn't matter what charity benefits as long as it is a worthy cause.   I want to make a difference in my community and have an impact in a positve way.  I also want to attract like minded "Go-Giver" individuals who can help me along the journey as we improve others lives.  I also enjoy forging bonds with these special people as it enriches my life to know them.   Just my thought for the day.  Give and give and give till it becomes just another thing that you do.  See what it does for others and how it magically changes and improves your world!