Get Motivated!

We’ve all run into that “rut” where we just can’t seem to get motivated to go to the gym. Before you decide to give up, or a take a prolonged break, I suggest you give one or more of the five tips below a shot. You might find that a few simple shifts in your training can help get your mind re-energized and excited to train again!

5 Tips:

1) Change your Music - Load up some new music and playlists (ie.  The Spotify app has some great "energy" and workout playlists) to keep the workout fun.

2) Change your workout program every 1-2 weeks. The simplest way to do this would be to change your rep scheme...ie. spend 1 week doing 8-12 reps per set, the next week doing 12-18 reps per set, and the next week doing 18-25 reps per set).....obviously there are SO many ways to change your routine, but changing your rep scheme week by week will have a huge impact.

3) Add 1-2 new exercises each week, but no more. You can find some great exercises online by simply googling things like "dumbell squat variations", "push-up variations", etc.

4) Journal every workout and write everything down (ie. sets, reps, weight lifted). Try to better your performance of the previous workout and circle "personal bests" in your journal.

5) Try doing some shorter metabolic workouts (High Intensity, Short Duration)

An example would be to do 3-5 rounds of the following as fast as you can for time (click on the exercise for a video demonstration)

1) DumbellGoblet Squat x10 
2) BodyweightRows x 10 
3) KettleBell Swings x 10 
4) Push-ups (or variations) x10 
5) Stability Front Plank (FWD and BACK) x 10

If you’d like to receive free weekly exercise and nutrition tips along with exercise demonstrations, click below: NEWSLETTER 

Thanks for reading!
Kristian Leach

Weight Loss Myths, Part 1

Top Ten Weight Loss Myths Part 1:

When following a weight loss plan, one can often be bombarded with seemingly contradictory advice. If you have experienced this before, then you know how frustrating it can be when trying to figure out exactly what advice to follow. Below I will discuss 5 of the more common weight loss myths that still prevail in the fitness industry today. If you’d like to be sent Part 2 of this article, click here: NEWSLETTER and enter your email address.

If you have any questions or comments, I’d love to hear from you, so feel free drop me a line at innerimagept@gmail.com

Thanks for reading!

Kristian Leach

We've all heard the saying "If you eat carbs in the evening you will turn into a big giant Carbo-Wolf". Actually, I just made that up, but, this whole "no carbohydrates in the evening" myth is absolute nonsense. It has lead to some people to become afraid to eat carbohydrates in the evening, without having a shred of scientific evidence to back-up that fear. If you are at a caloric deficit (you expended more calories than you consumed) at the end of the day, you will lose weight. Research has shown that if you eat a set number of carbohydrates in a day, you will not lose more body-fat if you consume the carbohydrates earlier in the day versus later in the day, versus spread out throughout the day. Carbohydrates in the evening can actually help aid sleep by elevating our serotonin (feel-good neurotransmitter). A good night’s sleep can help decrease your cortisol (stress hormone) levels, which can actually help you lose body-fat. Bottom-line: be mindful of how many grams of carbs you are consuming in a day, but don't stress over eating them in the evening!

Several recent studies have shown that fasted cardio (cardio done on an empty stomach) and non-fasted cardio done at the same intensity for the same duration of time burn a relatively equal amount of fat and calories. There is no greater “fat burning” benefit to doing fasted cardio. One study also showed that protein breakdown doubled for individuals in the fasted cardio group. This means that the fasted cardio group was more likely to experience muscle catabolism (muscle loss)… Not cool! If you do know someone who appears to have experienced successful weight loss with their fasted cardiovascular activity; their success is most likely due to a consistent diet that puts them in a caloric deficit. Bottom line: make sure to eat prior to exercising and make sure to give yourself enough time to digest the pre-exercise meal or snack.

A 2004 study conducted by the University of Vermont found that 96% of people have a Resting Metabolic Rate that falls within 200-300 calories of the calculated normal rate for their bodyweight and age. In other words, 96% percent of people have a relatively “normal” metabolism. Before one makes the argument that their metabolism is slow, they should first spend a week or more tracking their daily caloric intake using an online app such as myfitnesspal. This is a great tool that will give you some solid feedback as to whether or not you are consuming more or less calories than your body requires to maintain your current bodyweight. If you do decide to track your calories, be prepared to weigh and measure your foods each day, as eye-balling can lead to a false calorie total. This can be a bit tedious, but it’s the only way to be sure of your exact daily caloric consumption. 

Not only do they not work, they may be doing more harm than good!

* Just as a clarifying point, I am discussing the weight loss potential of detoxes, and not the potential to detoxify (that is a probably a whole other article in itself) *

Diet detoxes actually do end up resulting in a lot of short term weight loss. Even as much as 5-10 lbs over a 7-14 day period. This is not due to a miracle potion however, but simple math. If you only consume 800-1000 calories per day of lemon water, maple syrup, and cayenne pepper drinks, all while chugging down some herbal laxatives, then of course you will lose weight (most of it water weight). One could lose a similar amount of weight eating 5 regular-sized MacDonald's hamburgers (1000 calories in total) per day, while likely preserving more muscle tissue than one would doing a diet detox/cleanse. I' m certainly not suggesting you do that either!

The research has shown that people who try these rapid weight loss cleanses end up losing hard-earned muscle tissue and re-gaining even more of the weight (after the fact) than they originally lost during the cleanse. I've seen so many people go through this cycle time and time again.

So...When it comes to sustainable and healthy weight loss, slow and steady wins the race EVERY SINGLE TIME. Instead of wasting your muscle and $59.99 on a miracle detox, try spending $1.25 on a notebook and begin tracking your food intake for a little while. It sounds boring and tedious, but it works.

Try making gradual, but not drastic, improvements to your dietary intake, week-by-week. The simple act of tracking your food intake may lead you to realize you are consuming more calories than you had actually thought, or eating too much of this food, not enough of this food etc.

Resistance training based programs lead to greater short and long-term weight loss when compared to programs that focus more on longer duration (30 min. or more) steady-state cardiovascular activity.

In fact, two independent studies found that long periods of cardio actually lead to weight gain by causing participants to overeat. Thus the picture of the guy eating pizza while running

A program focused on short intense bursts of cardio (i.e. Intervals, HIIT) combined with progressive resistance training is most effective for achieving both short and long-term weight loss.

Within the resistance training program try to focus on perfecting the “bang-for-your-buck” compound exercises such as squats, deadlifts, pushes, pulls, lunges, etc.

Beyond all that fancy exercise talk, the bottom line still boils down to being mindful of your daily caloric intake (do I sound like a broken record yet?? ;) A person has to create a caloric deficit of 3500 calories to lose one pound of body-fat. If a 150lb person walked at a brisk pace (3.5 mph) on a flat surface, it would take them about 18.5 hours to lose one pound of body-fat! Pretty crazy stuff, hey?

Thanks for reading, and stay tuned for Part 2!

Kristian.

The Hangover Workout

Should you workout when you have a hangover?

Short Answer: Yes! 

As we all know, alcoholic beverages are quite dense in calories. , A 5 ounce glass of Apothic Red Wine has 122 calories, a 1.5 oz glass of Glenfiddich 12 year-old Scotch has 105 calories, and a pint of Alexander Keith’s Pale Ale beer contains a whopping 280 calories!

Couple these calories with some high fat/ high calorie food that is often paired with alcohol, and you may be sitting at a fairly high calorie surplus. Some estimates have people gaining as much as a half- pound of body-fat after a night of heavy drinking and eating.

So, why should you workout the day after a night of drinking? Here are my top four reasons, followed by my specific programming suggestions

1) Burn Calories – While you’re not likely to burn off the entire surplus of calories that you consumed the night before, you can certainly put a dent in it, and minimize the damage, so to speak.

2) Cure the “Booze Blues” – you can help combat the depressive effects of alcohol by using exercise to stimulate your happy neurotransmitters – endorphins can give both your body, and also your mind, a good pick-me-up!

3) Curb Greasy Food Cravings...at least a little bit. You might find that your need for a Big Mac and Fries, or a Denny’s skillet goes down after a workout. Working out when hung-over seems to curb people’s greasy food cravings to a degree. You might just choose to downgrade your Big Mac to a Subway Sandwich.

4) Pump up your “Lymph” System – exercising is a great way to increase blood flow and circulation. This increase in circulation help to stimulate the lymphatic system, which will allow your body to more efficiently expel some of the toxins that you consumed the night before.

The hangover workout:

Because consuming alcohol has left you dehydrated, potentially nauseated, and perhaps even with a splitting headache, my advice is to workout with moderate intensity. Not too low, not too high. No need to have to pull out the puke bucket ! 

smile emoticon

Try to consume 1L of water and a piece of fruit 45-60 minutes before training. Also, consider bringing a 1L water bottle containing approximately 250 ml of Gatorade and 750ml water. Slowly sip at this through out your workout.

The workout:

A) 10 minute cardiovascular warm-up

- This can be done on a bike/ treadmill/ elliptical etc.

B) 35-40 minutes of weight training

- A good way to burn calories without getting the intensity up too high is to utilize slow tempo weight training. My suggestion is for each repetition, take 3 seconds to control the weight in the eccentric (relaxation) phase of the lift, and take 2 seconds to actually lift the weight

Group 1: (x 3 rounds with 75-90 seconds rest between rounds)

a) Dumbell Goblet Squat x 8-10 reps

b) Flat bench dumbbell chest press x 8-10 reps

Group 2: (x 3 rounds with 75-90 seconds rest between rounds)

a) Seated Row x 8-10 reps

b) Bulgarian Split-Squat x 8-10 reps/leg

Group 3 (x 3 rounds, with 75-90 seconds rest between rounds

a) Flat bench dumbbell pull-over x 8-10 reps

b) Machine Hamstring Curl x 8-10 reps

c) Cable rope chop x 8-10 reps/side

C) Cool-down

- 5 minutes or cardio and 5-10 minutes of stretching

- Try to avoid the post-workout Big Mac and opt for a homemade sandwich 

- More water!

If you have any questions about this specific workout or anything else exercise/food related, fire me a message at:

innerimagept@gmail.com

What's up(plements)??

Pre-workout, fat burners, green powders, digestive enzymes, fish oil, multi-vitamins, shark cartilage...the list goes on and on.

Trying to figure out which supplements to add to your diet and what brands to buy can seem overwhelming. Walk into a health food store and you'll be bombarded by hundreds of supplements, all with some lofty claim of changing your life.

In this post, I'd like to identify the top three supplements that I recommend for the general population. I'd also like to identify the three most "bogus" supplements on the market today. Before I get into my "top three" lists, however, I'd like to preface by saying that most people who maintain a desirable physique can attribute their success to the foods they eat, rather than to the supplements that they take. Want to lose some fat, gain some muscle, and feel better? Eat a clean diet with a low to moderate amount of carbohydrates, and a fair amount of lean protein and quality fats, and get set up on a progressive fitness program which focuses primarily on resistance training.

My top 3 supplements

1) Vitamin D - for the price and potential benefits, you can't go wrong. Vitamin D aids in calcium uptake, and helps to support positive mental health. For Native Canadians, take 1000-2000 IU per day in Summer/Spring months and 4000-5000 IU in Fall/Winter months

2) Whey Isolate Protein Powder - For those that find it hard to eat enough protein in a day, whey protein powder provides a cost-effective, easily digestible, high quality protein source. Great for a meal replacement shake and post-workout shake.

3) Greens Powder - Most food logs I analyze lack green veggies. For some clients, I've realized that the reality of consuming 3 servings of green veggies per day just isn't going to happen. Green powders can be thrown into a shake and will provide you with an abundance of vitamins and minerals, keeping your cells healthy and making you feel good!

Honorable mentions - multivitamins, fiber powder, fish or udos oil, creatine

My top 3 DO NOT BUY Supplements

1) Fat Burners - there is no peer-reviewed research showing that fat burners actually work. Often loaded with guarana, caffeine, yerba mate, and cayenne, fat  burners are more likely to lead to dehydration and fatigue than actual fat loss. To my knowledge, the only "proven" fat burner on the market is CLA, a pill containing a special fat found in cows.  CLA has some research showing that is can positively lead to fat loss, but the results are neglible (ie. 0.25 to 0.5 lbs of fat loss per week). Simple adjustments to your diet can achieve far greater results without having to dish-out the extra cash.

2) Pre-Workout Supplements - perhaps the most heavily marketed category of supplements on the market today, pre-workout supplements such as Super Pump and N.O. Explode get away with making grossly exaggerated claims. They are usually loaded with caffeine, and the main "super" ingredient is an amino acid called arginine. The problem is that high doses of caffeine have been shown to impede the desired effect of arginine; arginine improves blood-flow to muscles but caffeine gets in the way of this process. If you really need to get "amped-up" before a workout, try coffee. It's much cheaper, and less likely to cause you to crash after your workouts.

3) Detox "kits" or cleanses - So much money is wasted on detox supplements. Again, there is no actual research to show that a detox kit, or a detox diet, do anything more to detoxify our bodies than we can naturally do on our own. One of the most popular detoxes on the market, is the Wild Rose Cleanse, designed by Dr. Terry Willard. You'll see that the "kit" is sold at what I estimate to be a 500% mark-up, and may actually make you less "healthy" than you were before you began the cleanse (many people report feelings of fatigue, headaches, and dizziness).

Dishonorable mentions - testosterone boosters (ie. tribulus), glucosamine, ephedrine

Terry Willard, founder of the Wild Rose Cleanse

In summary, you likely don't need supplements at all unless directed by a doctor or dietician. The supplements that you see on the shelves are part of a largely unregulated market which rakes in billions of dollars on grandiose claims that can't be backed up by actual research.

As I mentioned earlier, the BEST thing you can do is to eat a clean diet and limit your intake of processed/starchy carbohydrates and bad fats. If your plate usually consists of large portions of lean protein and green veggies, and smaller portions of starchy carbohydrates, you are doing more to change your body composition than any supplement on the market could!

Also, if you'd like to order any supplements from the most reputable and trusted source in North America click this link to visit : WWW.BODYBUILDING.COM 

I purchase all of my supplements through bodbuilding.com and have them shipped straight to my door. I am proud to call myself a bodybuilding.com affiliate.

Learn Your Compounds!

I remember when I was in Junior High School and my parents bought me my first set of weights for Christmas. The set was a beige-coloured, plastic, concrete-filled set of dumbells and a barbell that, even when handled properly, would pinch your hands and give you blood blisters.

Once I got this weight-set, I decided that I better buy an exercise book to learn how to use the weights. I went to Northlands Mall and bought the biggest, cheapest exercise book that I could find. It was $5 and it had a picture of a "well supplemented" man in short-shorts, white tube socks, and a purple sleeveless shirt. Despite it's provocative front cover, it actually turned out to be one of the best $5 dollar purchases that I have ever made.

While, initially, I had really interesting interpretations of the exercises and programming suggestions, there was one piece of advice in the book that I stuck to. Following this advice allowed me to get pretty strong for my size and age.

Fast forward twenty years later and I believe that piece of advice to be just as true today as it was then. The advice is quite simple: "Prioritize COMPOUND weight training exercises and spend less time performing ISOLATION exercises." To give you an option to read the long and the short of this article, especially if you're new to weight training, here is what will follow: I'll provide definitions and examples of compound and isolation exercises, benefits to prioritizing compound movements, and lastly some pictures of 4 compound and 4 isolation exercises.

Before I get to all of that, if you want the "Coles notes" of this article, here they are: try to make sure that 75% or more of the exercises you choose in a workout are compound. You can scroll down to see some pictures of 4 of my favourite compound exercises, or enlist the help of google, AskJeeves, and Youtube, to expand your repertoire.

So here we go: compound exercises are defined as exercises that involve the movement of more than one joint at a time. This in turn means that all compound movements utilize 2 or more muscles to lift the weight. Examples of compound exercises include: push-ups, lat pulldown, lunges, and leg presses.

Isolation exercises are defined as exercises that only involve the movement of one joint at a time. This means that isolation exercises only utilize one muscle to lift the weight. Examples of isolation exercises include: biceps curls, leg extensions, triceps extensions, and laying leg abductions.

3 major benefits of prioritizing COMPOUND exercises are:

1) Increase full-body strength: Because compound exercises utilize more than one muscle at a time, your bigger muscles are involved in the movements, which allows you to lift heavier loads. Lifting heavier loads with your bigger muscles is the best way to get your entire body strong.

2) Increase body's ability to burn fat: Compound exercises have a greater oxygen and energy demand on the body. If you are going through a "fat burning" weight training program that focuses more on compound than isolation, you will have a much higher EPOC (also known as the "After-Burn"). The higher the EPOC, the greater the demand on the body for stored fats to be utilized post-workout to replenish sugar/glycogen that was expended during the workout.

3) Improve day-to-day life: If you get stronger at compound exercises, you will find day-to-day tasks easier. Get better at deadlifts (compound) and you will be able to pick heavy objects up off of the floor with more ease and less risk of injury. Get better at squats (compound) and you will be able to jump up off of the toilet like a spring chicken. Get better at biceps curls (isolation) and you will be able to bring that mug of beer to your face with no effort at all!

We are all bombarded with the latest fad workouts and information overload in the fitness industry today. In light of this, I'm happy to know that some very simple workout advice that I got more than 20 years ago is just as valid now as it was back then. Below you'll find a few examples of isolation vs. compound exercises. If you'd like to learn how to incorporate more compound exercises into your routine, drop me a line at innerimagept@gmail.com  

COMPOUND vs. ISOLATION (pictures)

New Year's Resolutions: Start Small So You Don't Fall Off!

During the holidays, many of us fall into the pattern of eating too much and exercising too little, and then commit to a New Year’s fitness resolution to get both our exercise and eating habits back on track. In my 10 + years as a personal trainer, I have seen that the #1 reason that New Year’s resolutions fail is that we try to make too many changes, too quickly. This inevitably results in failure to stick to the plan/resolution.

My advice is to start small by implementing one new exercise and one new nutrition habit for the first 4 weeks of the New Year.  Below I have listed four practices that can have the most significant impact on your health and physique.  Consider adding one practice a week to your routine at the start of the new year.

Week 1

Eating: Drink water like it is going out of style

- adequate hydration increases energy levels, decreases food cravings, and increases exercise performance, 

- drink a MINIMUM of 2.5 litres of water per day. The closer you can get to 4 litres, the better!

- keep a water bottle on hand at all times throughout the day

- try adding lemon/lime for flavour, or even a splash of juice

Exercise: Do two workouts and no more

- commit to two full-body exercise sessions during the first week; make sure they combine both resistance and cardiovascular training

- space the workouts 2-3 days apart,as you may be sore 

- Schedule in the two workout times and COMMIT to doing them; don't let other plans interfere

Week 2

Eating: Less Carbs, More Protein

- Rather than eliminating foods, try shifting your portion sizes

- Increase your lean protein servings and decrease your carbohydrate servings; this will help your body shed excess fat

- If your favorite dinner dish is chicken and rice, for example, try decreasing your usual rice portion by 1/2 to 1/3 and increasing your chicken portion by the same amount

Exercise:  Do three workouts and no more

- Set aside time for 3 full-body workouts, taking at least one rest day in between

- Choose movements that you like and are familiar with

- Be mindful of each exercise, making sure that are are "feeling" the targeted muscle doing the work

Week 3

Eating: Increase your Veggies - the greener, the leaner

- Increase your intake of vegetables, particularly the green ones

- Commit to having a green veggie serving at lunch and dinner (salad, green beans, asparagus etc.)

- Increasing your green veggies will boost your energy levels and help to keep your body in an alkaline (as opposed to acidic) state. 

- consider purchasing a "green" powder substitute at  a health food store and having at least one serving a day ("green" powders taste best in smoothies)

Exercise:  Start a periodized (planned) exercise program doing 3-4 workouts

- This would be a great week to hire a personal trainer, even if only for a session or two to set you up on a personalized program and to make sure you have proper exercise 

- If personal training isn't your cup of tea, or simply isn't in your budget, try meeting up with a friend who is familiar with the weight room

Week 4

Bagels...MY biggest "vice"

Eating: Eliminate your biggest “vice”

- Most people have a few foods that they "can't keep in the house" (cheese, chips, bread, alcohol, etc.)

- Be honest with yourself and decide what your biggest "vice" food is, then stop buying it. This may seem like a crazy idea, but you and I know what a difference not having this food in the house can make :)

Exercise: Exercise four times per week, now focusing on increasing intensity

- The thought of exercising 4 times per week may seem daunting, but this amount is ideal to keep your metabolic rate up and to ensure that your body is insulin responsive (good at processing carbs)

- Exercise sessions should last between 30-60 min, no more!

- cardio sessions should be short and sweet. Long cardio sessions are inefficient for supporting long-term weight loss. 

- start to increase the intensity of your workouts. Your body should now be more efficient at processing lactic acid, so you should be noticing that your soreness is decreasing. Try gradually increasing the weights you are lifting and push yourself closer to "failure"

I hope that these tips help you to succeed with your New Year's Fitness Resolution. If you have any exercise/nutrition questions, feedback, or an idea for a blog post, please send me a message at: innerimagept@gmail.com

Kanine Humanis Training System!

Earlier this year, some of my fellow trainers and I started receiving some poorly worded emails requesting a quote for group personal training sessions. After googling the type of messages we were receiving, we realized that the emails were part of a scam trying to get banking information in order to "pay" for the scheduled sessions. I decided to have some fun with the scammer and see if he/she/they were actually reading or understanding my emails. The jury is still out on that one... 

Below is a copy of the email exchange that took place between me and the scammer. I hope that you like it!

** Disclaimer: my emails were written in good fun. I would never leash a client, or smack them on their nose, or call them Old Yeller :) **

FIRST MESSAGE:

From: wendy williams

Date:04-02-2015 9:42 AM (GMT-07:00)

To: wendy_williams181@outlook.com

Subject: Fitness training

Hello

This is Wendy william how are you doing,I will like to know if you are available for Fitness training and exercise services can i know if you are the owner and I hope credit card is fine to make payment with you,kindly get back to me as soon as possible.

Wendy

Date: Thu, 2 Apr 2015 10:56:56 -0600
Subject: Re: Fitness training
From: innerimagept@gmail.com
To: wendywilliams1218@outlook.com

Yes Wendy

I do accept credit card and am the owner of my business. What type of training are you looking for? How did you hear about my business?

On Thu, Apr 2, 2015 at 12:13 PM, wendy williams <wendywilliams1218@outlook.com> wrote:

Thanks for the prompt response, I want to make an appointment for Fitness training and exercise service for my family (private group training for four).I want you to get back to me with the total estimate for 3 weeks private training for 4 people 2(Female) aged (20, and 18)and 2(Male) aged (19 and 22) for 3 weeks 1hr daily 3 times a week, they will be coming with a private transportation driver for the service.I will be expecting your reply with the total cost and your full name,address and direction for the private transport to locate your place when they are coming for the service.

i got your mail while searching for a Good trainer for my Family on Google

Wendy

Date: Thu, 2 Apr 2015 14:03:35 -0600
Subject: Re: Fitness training
From: innerimagept@gmail.com
To: wendywilliams1218@outlook.com

Hi Wendy

Thanks for your prompt response and all of the information. This sounds like a great group of 4 to work with. The best offer I can give you for 4 people training 3 times per week for 3 weeks is $900.00 ( $100/session x 9 total sessions).

Please let me know if you are able to commit to this payment, and we can get things started!

Additionally, I should let you know about the new type of personal training that I offer. I've recently been utilizing a cutting-edge training method called "Kanine Humanis". The training entails utilizing some conventional dog training methods and applying them to humans. Strategies include: leashing the participants for the full hour of training, sitting, rolling over, and barking on command. Client's are in-turn rewarded for their obedience at the end of the workout with their choice of gluten-free dry or wet dog food.

Despite this approach appearing to be unconventional, I've had some great initial results. Here is just a sample of the plethora of testimonials I received:

"Since beginning the Kanine Humanis program I have lost 10 pounds in just 4 weeks. I think, partly, due to the revolutionary new diet approach. Why are most dogs leaner than humans? Why, because of the food of course!"

- Gertrude, 23 year old female

"I have spent 3 months training with Kristian. I like the Kanine Humanis program so much, that I find myself repeating the fitness routines at home to burn extra calories! My wife gets a little put-off at the barking, but she is a big fan of the "playing dead" pose :) Thanks again Kristian and Kanine Humanis for making me feel so dog-gone good!"

- Mervin, 45 year old male

Looking forward to hearing back from you soon and getting the training started!

Kristian.

On Apr 2, 2015 2:50 PM, "wendy williams" <wendywilliams1218@outlook.com> wrote:

okay good please send me your cell number and we can proceed with the payment okay and The 4 kids do swimming and basketball

None of them has no injury

The kids need Gain strength, Mobility, Flexibility

wendy

                                     Date: Thu, 2 Apr 2015 16:05:35 -0600
                                             Subject: Re: Fitness training
                                           From: innerimagept@gmail.com

                                       To: wendywilliams1218@outlook.com

Hi Wendy

I'm excited to hear that the kids have some basketball experience. There are some great movements from the "Air Bud" films that I'll teach them :)

Just a few questions before we finalize the transaction:

Are all of the kids ok with the gluten-free dog food after the workouts? We do have a vegan option, but that will cost a bit extra. Please let me know, so I can finalize the quote.

Are you able to sign a waiver permitting me to leash the kids during the one hour sessions? I can assure you that I will only hit them on their noses if they are really disobedient.

Lastly each kid will receive a free custom "Kanine Humanis" t-shirt upon enrollment. The t-shirts will have a special nickname printed on the back. I'll address them by their nickname during the one hour sessions. Suggested nicknames include : Old Yeller, Lassie, Scooby Doo, and Santa's Little Helper. The kids can choose their own nickname to be printed on their shirt, however, I prefer that it is a popular dog's name. Please message me back with the preferred nicknames and desired sizes for the shirts. We currently have Small, Medium, and Large sizes available.

Looking forward to hearing back from you!

Rest-assured that these workouts will be something to bark about!

Thanks

Kristian

On Thu, Apr 2, 2015 at 5:08 PM, wendy williams <wendywilliams1218@outlook.com> wrote:

please send me your cell and we talk this via text okay

Date: Thu, 2 Apr 2015 21:16:33 -0600
Subject: Re: Fitness training
From: innerimagept@gmail.com
To: wendywilliams1218@outlook.com

Hi Wendy,

Unfortunately, I don't have a text messaging plan on my phone. I've heard that those text message plans cost like a millions dollars or something. However, I think we are doing just fine over email, so perhaps you could send me the answers to my questions via email? That way I can get the dog food ready and start sewing the t-shirts. As soon as I get the answers to the questions, we can proceed with the final quote and credit card payment.

Just a quick review of the questions I need answering. A simple yes or no answer will suffice:

Do the kids require vegan dog food, or is our regular gluten-free dog food ok?

What are the kids chosen nicknames? I forgot to suggest Snoopy. That has actually been our most popular nicknames for the t-shirts!

Do you consent to the leashing of your children during the one our training sessions and the occasional hitting of their noses (only if necessary) ?

Are you able to provide the following items for each of the kids to bring to training: dog collar, bowl for drinking water, and a pooper-scooper for cleaning up any mess?

Please send me the answers to the questions and that way we can I can start training your kids as if they are actually dogs!

Thanks

Kristian

On Fri, Apr 3, 2015 at 1:30 PM, wendy williams <wendywilliams1218@outlook.com> wrote:

okay good what is the total cost again and i can make the payment with my card and when can they get started

wendy

FINAL EMAIL:

Date: Sat, 4 Apr 2015 10:25:47 -0600
Subject: Re: Fitness training
From: innerimagept@gmail.com
To: wendywilliams1218@outlook.com

Hi Wendy,

I apologize for not responding to your email sooner. One of my clients got off of his leash and escaped from the gym during our last training session. After scouring the city, I managed to find him in a parking lot close to the gym, urinating on a fire hydrant.

In terms of payment: since you are not willing to sign the waiver consenting to the leashing of your children, and also, since leashing your children is illegal, I will have to charge you a premium. I need to cover myself in case I get sued or thrown in jail. The final quote for the training (without signed waiver) is 2.5 billion USD ($2,500,000,000).

Please send me the cash in crisp, unmarked bills via messenger pigeon.

You can have the pigeon drop off the cash at the following address:

129 Northeast Southwest  Avenue,

Barkville, Canada

DOG POO

Looking forward to receiving the payment as I have a trip to Las Vegas coming up!

Thanks,

Kristian