Why I Love Annihilation

If you have never done a session of Annihilation: Total Body Training System you have no idea what you are missing. I promise I am not making that statement because I created the training system.

Well maybe.

I could keep you on here all day talking about why I love Annihilation but I will give you just a few reasons…


When I work out I want to feel it. I want to work hard. I want every muscle in my body to be on fire. I want my heart to beat out of my chest. I want my side to hurt. I want my shirt and hair soaked with sweat. This is not a workout you do while you read a magazine.

Annihilation combines High Intensity Drills, Body Weight Exercises, Core Training, Abs and Running Drills all in under an hour. The only rest is small thirty-second and one minute breaks. All this in an hour. After every training session you are going to look like you just ran a 5k in the Sahara Desert.

Who doesn’t love that?


Not only is steady state cardio (walking on the treadmill) about as exciting as watching paint dry; it can actually burn lean muscle tissue. If fat loss is your goal you want to add lean muscle tissue not lose it.

I am not talking about HUGE bodybuilder I can’t scratch my ass muscle. I mean the kind of lean, long, defined muscles that you see on sprinters,boxers and other athletes.

So how does Annihilation burn stubborn body fat without eating up all your hard earned lean muscle tissue?

It does it in two different ways:

1. Total Calories Burned

Walking on the treadmill at a moderate pace of 2 miles an hour will burn only 200 calories. If you were walking at a face pace of 4 miles an hour you could possibly burn around 500 calories per hour.

A single one hour training session of Annihilation on the low end will burn 600 calories and 850-900 calories on the high end.That is almost two times the calories burned and ten times the fun.

2. Kicks Your Metabolism Into Hyper-drive

When you do any steady state exercise (walking, running, etc.) you burn calories but only during the training session. As soon as you stop the exercise your resting metabolic rate returns to normal.

Study after study has proven that HIIT (High Intensity Interval Training) and resistance training increases your metabolic rate for up to 24 hours after the training session.

That means not only do you burn more calories per training session, you are also burning more calories for 24 hours afterwards.


“It’s supposed to be hard. If it wasn’t hard, everyone would do it. The hard is what makes it great.” – A League Of Their Own

The first time you try Annihilation you will think that the hour will never end. Each thirty-second interval will seem an hour long. You will not think it is possible to do one more push-up or squat or hold that plank for ten more seconds but you will. That is why it is great. You don’t feel great and accomplished when you do something easy. You feel energized and encouraged when you do something that seems impossible at first and then you do it. Each time you get a little stronger and a little faster and push yourself a little further.

That is what fitness is all about.

That is why I love Annihilation!

If you have never done Annihilation you need to contact me now and get started.

If you are one of the lucky ones that have done Annihilation I want you to leave a comment below telling every one why YOU love it…

Thanks for reading,

















I know I have posted this before but it is the one everyone keeps asking me to repost it…

It’s my mission in life to give you what you want so here you go…

There are several different versions of this story. I will share the version I was told by a wise man many years ago.

One day a boy and his father are at the beach and sit near a man fishing with a big bucket of crabs beside him. The boy, wanting to be helpful, told the fisherman that he forgot to put the lid on the bucket. The fisherman told the boy not to worry the crabs were not going to escape. “Well what keeps the crabs from climbing out and escaping into the ocean?” the boy innocently asked. The fisherman kindly explained the nature of crabs to the boy. “If there is only one crab in the bucket it will definitely climb to the top and escape. However, if there are many crabs in the bucket, if one gets close to the top, the others grab hold of it and pull it back down so that it will share the same fate as the rest of them.”

That is right. If there is only one crab in a bucket it WILL escape and live a long happy life. If there are two crabs they will both die in that bucket together.


This is a true story of a hard but valuable life lesson I learned early on in my life.

I grew up rough and poor. Can you say welfare and housing projects?

It was different 30 years ago. No discreet EBT debit cards like they have today. Back then you had to use the good old food stamp coupons and your free lunch ticket.

Back then being poor meant steady degradation and humiliation. I vividly recall seeing a girl from school I had a crush on at the grocery store one day. I smiled really big and waved. I also recall the disapproving look on her and her mother’s face when I paid for the milk and bread with food stamps.

It meant having to dread every Monday morning before school in the cafeteria. This lady would walk out with this box and notebook and scream out “FREE LUNCH TICKETS LINE UP!” Then you had to get up, in front of all of your classmates, and wait in line to get this little paper card that you had to keep up with all week. If you lost it you didn’t eat. Some of your classmates would just stare, some would laugh.

I remember getting a brand new pair of jeans which was a rare occasion back then. I couldn’t wait to get to school so the other kids would see and be amazed at my new jeans. I was in such a hurry that first morning I RAN so that I would get to school faster. About a block from my front door, I tripped on the sidewalk and completely tore holes in both knees. In less than 30 minutes my new jeans were covered in blood and the knees completely torn out.

I cried the rest of the long walk to school. When I saw my friends from the neighborhood I was afraid they were going to make fun of me because I had been crying. They didn’t say a word. They looked down at my¬† blood stained jeans with the holes and they knew. My friends patted me on the back and reassured me that it would be alright. They knew and I knew that I wouldn’t get another pair of jeans for a very long time.

These were the same friends that shared their lunches with me when I lost my free lunch card. We knew even at a young age that we were all in the same situation.

We always talked about our plans for the future and how things were going to be different when we grew up and escaped to live our dreams. I left my neighborhood eventually. I began my career as a personal trainer and never looked back.

This is where I learned the hard lesson…

When I was 21, I owned a small gym and was living the dream I had only talked about as a kid in that awful neighborhood. I wasn’t rich or famous but I was proud of myself. One day, after a long absence, I decided to go visit my old neighborhood. I drove up in my new truck and went to my old hangouts. I was excited to catch up with all my old friends. I just knew they were going to be so proud of me and excited to see me.

I had this misguided illusion that I was the great success story of my neighborhood. Instead I was told how I had “sold out” and how I thought I was “too good” to still live in the same place.

I was met with disdain and hostility from the same people who shared their lunch with me and patted me on the back when I ripped my brand new jeans.

I was confused and hurt. A small part of me actually felt bad that I was no longer a poor kid from the neighborhood.

It was like ripping my brand new jeans all over again. I drove the eight-hour drive home angry and sad at the same time.

That was in 1994. I have never returned to my hometown since that day.

Soon after I was told the story of the crabs in the bucket and it all came together.

I was the crab that escaped the bucket.

I realized at that moment there were only two kinds of people in this world:

People who improve,move forward and live their dreams.


People who just get older.

It took some time but I got over the rejection…

It was painful…It was sometimes lonely…

It was years of ramen noodles and tuna fish…

It has been years of 14-16 hour days…

It has all been worth it…

No such thing as luck exists…



If you are reading this I know that burning fat, losing inches and improving your life is your goal right now.

I always have new people, just like you, who decide that they are going to lose those last 10 pounds, burn that stubborn body fat and kiss the fast food and sodas goodbye forever.

I love the pure excitement and energy of helping someone take that power and control of their lives and health.

I hope I am fortunate enough to be chosen to help you reach those goals in the gym and in your life.

I am going to warn you though it isn’t going to be easy…

When you turn down that lunch time buffet and eat your grilled chicken and vegetables instead you are going to get some grumbling from your friends.

When you turn down the after work happy hour drink invitations to go to the gym,  people will eventually stop calling you.

When you turn down that birthday cake or other bad food at the office your coworkers are going to give you grief.

Your spouse and kids are likely going to complain about not going out to eat as much or how much time you spend at the gym.

They will say you are obsessed or selfish. That you think you are “too good” to eat their food. They are going to tell you that just one isn’t going to hurt you.

They are going to make you feel guilty because you would rather work out at the gym than spend time with them.

These are the crabs in your life and you must be prepared. They are very often your friends and coworkers. Possibly even your spouse and family.

I know how tough that pressure and influence can be for you. I see people go through it everyday

Don’t worry. Don’t beat yourself up. You are just the crab climbing out of the bucket.

Always remember these four things:

1. Be patient with the other crabs. They are not bad people. They only try to pull you back down because they fear that if you escape the bucket they will lose you forever.

2. Always keep your goal or dream in mind. Staying focused and determined guarantees that you will be the crab that escapes the bucket.

3. Once you make it out of that bucket, never ever get back in the bucket.

4. Most importantly, make sure when you see a crab climbing out of the bucket that you push them on over the edge and not drag them back down.

Thanks for reading,



P.S. If you are interested in any of my awesome fat burning workouts click on the link below! These training systems are not internet downloads or youtube workouts…These training systems are from my personal notebooks of custom workouts for my clients and pro athletes… CLICK HERE




Be Careful What You Wish For

I have had numerous requests and suggestions for a fitness blog so here it is…

I warn you I am very passionate about what I do. Subscribe and read at your own risk.

What I hope to accomplish with this blog is give people a place to get straight honest no b.s. answers to their questions about losing weight, burning body fat and anything fitness related.

“You can have everything in life you want, if you will just help other people get what they want.– Zig Ziglar

I have always believed in helping people get what they want…

It is the secret to the success I have experienced in both my fitness and boxing careers.

Now when I say I help people get what they want, I don’t mean that I tell them what they want to hear…

This is the look I usually get when I answer a question honestly.

I tell theme the truth. Usually the facts will get some eye rolls and “stink eyes” directed towards me. I hate to disappoint people, I really do.

I am all about making people smile and be happy every day. I do want to be able to tell you yes, there is a pill. Yes, you can eat whatever you want. Just take this pill twice a day lay on the couch watching television for six hours and have the body of your dreams.

The question I get asked most is what is the secret to building muscle and losing body fat. You know. The top secret methods only revealed to select personal trainers around the world.

I actually think that people truly believe there is a magic fat burning potion that comes in a bottle. There are no shortage of clowns on late night infomercials that will tell you that it does exist and that they have it…all that is required is your credit card.

Everybody remembers the Thigh Master

These companies make millions of dollars from people by mixing a small amount of twisted science, numerous emotional triggers and sexy celebrities. When you do that math it equals big money for them and yet another weight loss disappointment for you.

Don’t feel bad if you bought any of the worthless gadgets or pills advertised on late night infomercials. Those companies didn’t make millions of dollars from just a handful of people. Scores of people whipped out their credit card and bought into the idea that you could strap electrodes to your stomach while you sat on your butt watching television and develop six pack abs.

Wouldn’t that be nice?

The Reasons Why You Believed It

In my 20 plus years in the fitness business I have seen the pattern that leads these people to the snake oil salesman like lambs to the slaughter.

I have seen people walk into the gym with nothing but energy, enthusiasm and determination.

The problem is…

They are completely unsure of the reasons they are there.

Of course they know they want to wear the same size of jeans that they wore when they graduated. Maybe they want to look like one of the Spartans in the movie 300. Maybe they became alarmed about the high blood pressure and extra weight. Whatever the reason may be, the problem is they just aren’t sure of the best way to go forward to accomplish their goal.

They walk into the room filled with weights, treadmills and elliptical machines. They see machines for every possible muscle in the human body and various other plates and bars.

All of a sudden, every lame piece of fitness advice they’ve ever heard or read flashes through their brain. Like a bad highlight film, it opens with their 7th grade gym coach yelling at them and continues through all of the infomercials, fitness magazine articles and all the misinformed, half correct advice from every person they know who has ever been to a gym.

It becomes a situation of what I once heard described as “paralysis by analysis.”

What happens is that all of this conflicting information creates confusion and frustration. All of this desire mixed with confusion and frustration makes a person vulnerable to products and methods that they know deep down are ripoffs and scams.

“Idle Hands Are The Devil’s Workshop”

So, after a couple of months of feeling like a hamster in a wheel on the treadmill and doing the only 5 machines they know how to use, the new “pill” or “diet” starts sounding really reasonable.

It’s on television and all their friend’s Facebook pages so there has to be something to it. They fall for it and soon discover that the only thing lighter is their bank account.

I have seen the pattern repeat itself over and over again. I watch it everyday.

No longer do you have to wonder…

I am here with the honest no b.s. answers to all your questions on fitness and nutrition…

No watered down pansy answers, just the straight hard truth!

I will save you cash, save you frustration and help you reach the goals you have set for yourself.

I am going to post on subjects that answer all the common questions I get from my clients and other people who have an interest in losing weight and building muscle.

I am here to answer your questions and help you be successful so don’t be shy about e-mailing your questions to me: brian@bdjboxing.com or leave a comment.