My Best Fitness Tips





Hello! I’m glad you want to check out my success guide, which includes the 5 biggest mistakes I felt I was making that completely ruined my health and fitness results. Now, my goal is to share with you those mistakes, and how I overcame them. If you feel you relate, or if you feel you are making one or all of those mistakes, please don’t hesitate to reach out to me. I can definitely lend a hand of support to help you get back on the right path. Thanks again, and I hope this guide is helpful. And don’t forget, connect with me on Facebook!

First, allow me to introduce myself

balmertIf you don’t know me, allow me to quickly introduce myself. My name is Chris Balmert. I’m 31 years old and from Cleveland, OH. I’m a husband to an amazing woman, Lindsay, and a super-dad to my 3-year old son, Gavin. We’re expecting our second child in March. I’m a former college-athlete and sports are still a big part of my life. In addition to being a fitness and wellness online coach, I also work in the Marketing Department for a professional sports team. I workout a lot, however, I’m your typical sports-junkie, man-caving, beer-drinking, firepit-loving, laid-back, down-to-earth “dude.”

The journey has been far from smooth

balmert1I’ve had one heck of a roller-coaster ride with my health and fitness. I literally went from fit, to fat, to fit. With that said, I know what it’s like to be in the best shape, and unfortunately, I also know what it’s like to be in the worst shape. I started at 198 lbs (some days over 200lbs) and now weigh 155 lbs.

I know what it’s like to be healthy and in control of your life, and I know what it’s like to be unhealthy and spiral out of control. I know what it’s like to have life happen. I know what it’s like to have things pile up on your plate. I know what it’s like to feel you don’t have any time to get things done. I know what it’s like to feel like a let-down and a disappointment to your family. I know what it’s like to not feel proud of yourself because you aren’t being a good role model for your children. I know what it’s like to have a physical and emotional breakdown from stress and anxiety.

But, these experiences have taught me a lot and have given me a new outlook on my health/fitness and quality of life. Trust me. I’ve lived it. I know what it’s like. Because of this, I can share these mistakes and lessons to hopefully connect with and help others who might feel like they are in the same boat or making the same bad decisions. I feel I can offer a hand to help.

It’s never to late to change

balmert2Whether you’ve fallen off the wagon recently or year ago, (or heck maybe you’ve always been off the wagon) either way, there’s always time to change things and get back on track. You’ve already taken a step forward to changing by taking the time to check out this success guide. This will help you develop a better understanding of what it takes to change your ways, see the results you want to see and get everything back on track. Like I’ve said, I’ve been in great physical and mental shape, and I’ve also been in horrible physical and mental shape. I’ve learned that it doesn’t take long to go from one extreme to the other; as long as your commitment is strong, physically and mentally.

If I can do it, so can you

balmert4I mean that, seriously. Just a few months ago, I was in the worst shape of my life. Pushing 200lbs, struggling with serious emotional issues, battling horrible health concerns, in and out of the hospital for chest pains, high blood pressure, abnormal tests, etc. Now, after losing over 40 lbs and getting my blood pressure and tests under control again, I can confidently say I’m in the best shape, physically and mentally, I’ve been in since I played collegiate sports. Seriously, total turnaround. So I know you can do it too.

Enough chit-chat. Let’s begin…

My goal is to share with you some of the biggest mistakes I was making that literally caused my health (physically and mentally) to completely derail. I hope sharing these and recapping some lessons I’ve learned along the way can help you.

If anything I’ve said sounds familiar, then this success guide might be just the boost you need to turn things around.





Seeing fitness as an EXPENSE rather than an INVESTMENT:

Why is it then when it comes to our health and fitness, we often have a frugal mindset. We tend to look for shortcuts. We find ourselves looking for a cheap, quick fix. We cut things out to save a quick buck, even though we know these things are important and crucial for our health and results. STOP doing this! It’s time to understand and accept the fact that your health is an investment. I’ll be the first to tell you, you get what you pay for. If it’s cheap, chances are it is. Don’t sacrifice quality because it’s cheaper. In the long run, it’s not going to be cheaper. I promise you one thing, future hospital bills and medications are much more expensive than healthier lifestyle choices. This is your body we’re talking about. You only get one body, one life, and when it’s gone, it’s gone! Your body and your health are an investment. Face it. Yes, you will be investing in workouts, equipment, supplements, healthy food, etc., but this should be one investment you never hesitate to take. Workout programs are a hell of a lot cheaper than medical bills. Here’s one thing to think about, if you have a family, would you ever want to look into your family’s eyes and tell them, “I want to be happy and healthy so I can live a long, long time, however, my life, my health and my family is just not worth the investment.” You couldn’t imagine ever saying this to your family, could you? Well, by making cheap choices toward your health, you’re basically silently saying this. Ever hear this quote, “pay the farmer now, or pay the doctor double later.” Think about it. Your health is your future and should be your biggest investment. Always.


Not committing to a SPECIFIC ROUTINE:

We’ve all done this. Jumping from workout to workout, trying new things every day, in and out, up and down, this one, that one, we’ve all fallen victim to this. This past winter, I fell victim to this. I would say this mistake contributed to why I fell off the wagon as bad as I did. There was just no consistency. There was no way I could fall into a routine. I had nothing to grab onto or look forward to. I went into every day with no plan or direction. Each day was totally different. One day, I would do late night cardio. The next day, I would do early morning weights. The next day, I would do weights again. The day after that, I would do some cardio and some weights. I was all over the place. Don’t get me wrong, variety is the spice of life, however, when you are just “going with the flow,” variety can also have you spinning your tires. Without a consistent routine and a solid game plan each day, I wasn’t going to see the results I wanted. When you’re not seeing results, it’s hard to stay motivated. I could only last for so long before I fizzled out and that’s exactly what happened. Before I knew it, I started to lose that spark and the excitement about working out. When I decided to lock into my current workout routine and structured meal plan to go along with it, the more direction I had. Once I became consistent with that, my results improved instantly. So please, if you are bouncing around from workout to workout, stop! Follow a specific plan of action each day.

Beyond just working out, I’m also on a consistent supplement plan to make sure my body is getting what it needs to recover and stay healthy for optimal performance. I’m more than happy to share my supplement plan and schedule with you if you need some guidance or inspiration. Supplements are definitely helpful, especially when it comes to recovery and replenishing.

– Want to commit to the SAME workout program & meal plan I am doing? –

Interested in the WORKOUT PROGRAM and MEAL PLAN I am following? (includes full workout, full meal plan, all my supplements), CLICK HERE.
*bundled all into one package so you will receive everything you need




Boy oh boy, this might be the biggest common mistake I made. Have you ever heard someone say, “you’ll never out-train an unhealthy diet?” Well, I hate to break it to you, but that’s a correct statement. You can stick to your workout, do it consistently every day, bring the intensity every time, however, if you are eating garbage with no positive nutritional value, you’ll never see the maximum results. Your body is a big machine, with a powerful engine, but if you fuel it with dirty fuel, it’s not going to run the best way it’s intended to. An unhealthy diet will always put a cap on your potential. It will always hold you back from where you want to be. People make this mistake more than any, myself included.

Have you ever said to yourself, “I worked out today, so I can have some pizza and wings later.” Of course, we’ve all said this. Now, don’t get me wrong, the occasional treat is great and much deserved in moderation. However, this is where the issue is. Too many people fall into this routine. One night of pizza quickly turns into two nights, then three nights. Then it’s ice cream night, weekend beers and burger and fries. Before you know it, you’re up 10 lbs and feeling miserable. Don’t fall into this routine of finding yourself saying, “It’s okay if I eat this garbage because I’ll workout later.” Trust me, it’s very easy to use this statement every time you’re near an ice cream parlor, pizza shop, bar or burger hut.

Also, here’s my question to you, do you really want to commit 100% to your workout, bust your butt day in and day out, give everything you have, but at the end of it all, still not see the results you want to see? Of course not. If you’re spending money on your workout programs and supplements, putting in the time, effort and pain in the gym, don’t you want to see the best reward from doing so? I know I do. So stop trying to out-train an unhealthy diet. Hands down, 75% of your results reflect what you’re doing OUTSIDE the gym (nutrition, supplementation, recovery, etc.). Premium fuel = premium operation = premium results.

Need some guidance? If you would like to see a sample of my Grocery List or see some of my basic Meal Planning, feel free to connect with me. I will be more than happy to send you over some information and guidance to help you get on the right path and use as inspiration.

– Would a healthy GROCERY LIST be helpful? –

Interested in my Clean Eating Challenge Groups (grocery list and meal plan ideas), contact me on Facebook or email me (



Not having a PLAN and a GOAL IN MIND:

“Failing to plan means you’re planning to fail.” It’s like I was going into every day without a plan. I was “winging it.” Ever have that feeling? You wake up when your alarm clock goes off, you shower, you get ready, and then you think, “Hmm.. what am I going to do today?” Then, you realize you forgot to eat breakfast before you headed to work. Then, while you’re at work, you realize that you didn’t pack anything for lunch. Just when you think it couldn’t get worse, you realize you didn’t take anything out to thaw for dinner later. Every have those days? Heck, I fell into making this mistake time and time again.

Or what about with your workouts. Similar to mistake #2, you can’t expect to get very far if you have no idea what you’re doing or aiming for in the first place. Think about this, are you one who goes into every workout with really no “end-game” in mind other than to just get the workout over with? Sometimes, it can be easy to forget why we’re even working out in the first place.

This was my issue this past winter. I had absolutely no plan in place, no goals on the table, no skin in the game and no direction to go. It’s almost like my attitude was, “Well, here’s to another day. Let’s just get through it.” What?! What kind of attitude is that?! Judging by my horrible “before photo,” it definitely wasn’t a good attitude to have. When it comes to your workouts, have a set goal and write it down somewhere you can see it every day. Understand why you’re working out and what the target on the horizon is you’re aiming for. You should be fueled by the results you desire to see. As you progress closer to your goals, be sure to take updated progress photos regularly. It’s motivating to see your body changing, trust me.

More importantly, when it comes to your nutrition, you absolutely need to have a plan in place. When you try and “wing it” like I was, you basically end up eating fast-food, processed junk and artificial garbage. Have some direction each day. Follow a structured meal plan, prep your meals in advance for the week, cook in bulk so you have leftovers to use in other recipes for the next few days, and you know what you’re having to eat for breakfast, lunch, dinner and all your snacks through-out the day.


Failing to have a SUPPORT SYSTEM:

Stop trying to fight the battle all by yourself. Fitness is hard, but trust me, it’s even harder when you’re going at it alone. Have someone or something keep you accountable, whether it be a friend, a spouse, a trainer, or even an online fitness coach like myself. Think about it, when we workout alone, we think we give it 100%. Sometimes we do, but a lot of times, we don’t. Seriously, think about this one. Ever notice that when someone is working out with you, you tend to push yourself a little more to lift heavier, do more reps to keep up, or even add a few routines in the mix to challenge one another? Ever notice that? But yet, the other day when you did the same workout alone, you weren’t lifting as much, didn’t do as many reps, and you didn’t add any additional routines into the mix to challenge yourself. But how come when a buddy is with you, it’s like you caught a second wind and now magically can lift more, do more reps and push yourself outside beyond what you can do alone?

Or here is another example, ever do so many reps to the point where you honestly feel like you can’t possibly do another? But then a buddy of yours will yell, “come on man, one more! One more! Lets go! You got this!” All of a sudden, it’s like you’ve logged into Hulk Mode and can magically do one more rep. Notice how having a support system and accountability partners can help? Having someone else push and challenge you outside your comfort zone will keep you on the right track. When we don’t have anyone watching us or if we don’t have anyone to report to, it can be very easy to venture off course and give into excuses. However, if you have someone there with you or someone to check in with, you have a way better chance staying the course and keeping to your promises. Accountability is key to long term commitment. Never go into a fitness journey alone. Like I said, whether it be a friend, a spouse, a trainer, or even an online fitness coach like myself, have someone to check in with regularly.

– Let’s work TOGETHER toward our goals! –

*Need more support or a boost of motivation and accountability?
For more information about my FREE Accountability Group, CLICK HERE.


So, let’s recap…

Seeing fitness as an EXPENSE rather than an INVESTMENT

Not committing to a SPECIFIC ROUTINE


Not having a PLAN and a GOAL IN MIND

Failing to have a SUPPORT SYSTEM

Okay, now what do you do? What’s the NEXT STEP?

So after seeing my top 5 biggest mistakes, how many of them sound familiar to you? Are you falling victim to one, or some, or all of these mistakes too? If you are, don’t worry too much because I promise you, there’s a way to change this. Now, some of the mistakes are easy to fix and some of them are a little tougher. Some might take some time. But speaking from my own personal experience, if you work at it, you can get back on the right track and never make these mistakes again.

It just takes ONE DECISION.

It’s time to decide that you’re going to make the changes and do something about it. You can think about it all you want, but taking action will be the only way to truly see change. It comes down to deciding that you’ll do whatever it takes to overcome these mistakes to becoming the healthiest, happiest, strongest, best version of yourself moving forward.

You can continue like you are now; making these mistakes, limiting yourself, and heading down a path of “average results,” or you can decide that enough is enough, this is the turning point and boost you need to start correcting these mistakes today.

Here is my INVITATION TO YOU! Request to join my FREE Accountability Group!

I know what it’s like to go at it alone, hence why I fell victim to mistake #5. With that being said, let’s keep each other accountable as we make these adjustments, correct these mistakes and head down a new and improved path. Trust me, we’ve made these decision before and it is very easy to make them again, so any type of additional accountability and support we can have is a smart decision.

What it an Accountability Group? I put together an accountability group on Facebook for people who just want a support system, who need that extra boost and who are looking for another way of having accountability.

  • In the group, we have people doing all sorts of workouts and sharing all sorts of journeys. We post in it daily, share our progress updates, ask questions, give tips we are learning to help others and drop some motivation to push everyone.
  • I also like to share healthy recipe ideas, meal plan inspirations, grocery list ideas, additional workouts I like to do in the group, etc. I also encourage other people to share their favorite recipes or additional workouts they enjoy doing that are working well for them.
  • It’s like having an online, 24-7-365, support line. Whether you have a question, need a pep-talk, need to hear something encouraging, or just want to share your progress update, there’s always someone in the group who’s willing to listen and help out. It’s been a positive community for everyone.
  • If you need additional support or accountability outside of the group, I’m willing to work with you sending daily personal messages, text messages and even video chats. Like I said, it never hurts having additional support and accountability, especially if you’re serious about your goals and have a strict deadline to hit.

Want to join my FREE Fitness & Nutrition Accountability Group?

If you would like to be a part of the group for additional support, simply contact me today using one of my contact links below. I will reply as soon as I can and add you to the group.



Message me and I will reach out to you shortly and we can add you to the group.


CHANGE IS POSSIBLE! I am proof of that.

I changed my life with the 22-Minute Hard Corps workout!


I love this workout!

I am committed to the 22-Minute Hard Corps workout package! Since recommitting to my fitness and with the help of adding 22-Minute Hard Corps, I’ve lost over 40lbs in just a few months! This workout is by far my favorite and the results I have seen from it are unlike anything else. It’s quick, it’s fun, it’s intense and it works! My results are proof of that! I plan on continuing this workout because I want to compete in my first competition next summer!

Why I love 22-Minute Hard Corps:

  • The workouts are only 22 minutes!
  • Military style, circuit training!
  • Don’t need much equipment to do the workouts!
  • Includes a modifier if you are unable to keep up with the troops!
  • Included a full, simple meal plan to follow!
  • Includes your supplements to speed up your results!

Want to commit to 22-Minute Hard Corps with me?

hard-coprs* This promo button above includes the FULL 22-Minute Hard Corps workout, BONUS workouts, FULL meal plan, one-month supply of Shakeology (flavor of your choice), ability to stream workouts from phone, computer or smart TV, and many other free gifts and goodies. Plus, $2 expedite shipping and money-back guarantee included.




Thank you,
Chris Balmert



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