“He retrained my attitude towards fitness in such a way that I now work out more efficiently.”

John Spongberg is an excellent trainer. I worked out with him twice a week for 11 weeks while staying in the USA. He retrained my attitude towards fitness in such a way that I now work out more efficiently. He has a perfect combination of diverse training methods, challenging yet achievable goals and a wealth of knowledge of holistic well being. He is committed to his work and his gentle, friendly … [Read more...]

Seasoned & Raw Taco Wraps

Makes 6 to 8 wraps Ingredients: (use organic) 2 cups walnuts 1 Tablespoon cumin ½ Tablespoon coriander 1 teaspoon chili powder pinch of cayenne pepper (or more, if you like a kick!) 2 Tablespoons low-sodium tamari collard greens, washed with stems trimmed about 2 inches from bottom of leaf salsa Directions: Put the walnuts in a food processor with the blade in place, and process until … [Read more...]

One of the Best Ways to Crunch Your Abs…Laugh… A Lot!

Trying to get healthy, get and stay fit, and enjoy life more? That’s what we all want, right? Diet and exercise will only take you so far. If it’s time for an added boost, just laugh … a lot! Laughing is life preserving and definitely therapeutic. Laughing is a great exercise for the body, mind, and the soul. When a person is happy and laughs heartily the action releases endorphins. These are … [Read more...]

Motivation – It Will Run Out, But There’s a Solution!

You’ve joined a gym or gotten into a regular exercise routine and you’re all set to drop those 20 pounds you’ve promised yourself you’d lose for years. Your motivation is high and you know you can do it! That is fantastic news, but it’s time to temper your enthusiasm with a bit of reality. The fact is your motivation is very high right now and that’s a good thing. Your motivation, however, … [Read more...]

“This is why you want John!”

If you want the best, John's education and knowledge will get you the best results FAST. In exercise, fitness and nutrition there are so many ways to train, work out and eat that will get you good to great results. John knows the most efficient and effective ways to get you the best results as quickly and safely as possible. This is why you want John! Jennifer Ward, Corte Madera, CA … [Read more...]

Lamb/Bison/Turkey Meatloaf

Meatloaf Serves 4-6 Ingredients: 1-1½ pounds Lamb/Bison/Turkey or combo 1 egg, beaten 1 cup lowfat cottage cheese 2 teaspoons Dijon mustard 1 finely chopped onion ½ finely chopped red or green pepper 2 tbsp chia or flax seeds ½ cup oat bran 1½ teaspoons salt 1/2 teaspoon pepper 2 cloves crushed garlic   Topping: Optional ½ cup ketchup 3 Tablespoons rapadura or … [Read more...]

Your Feet, Legs, and Hips- Definitely Your Foundation Should Serve You A Lifetime

Getting your lower body strong and keeping your legs and hips fit for your lifetime is essential for your daily life. From running and cycling to just lifting heavy objects around the house, the legs especially your hips provide a firm foundation for getting it all done. When your lower body is weak, your performance in life tends to be, as well. Coming up with viable, easy and repeatable actions … [Read more...]

Heirloom Tomato Salad With Crabmeat

Total Time: 20 minutes Serves: 4 Ingredients 6 heirloom tomatoes (ideally, a mix that is varied in size and color) 1 small shallot, finely minced 3 tablespoons apple-cider vinegar 6 tablespoons olive oil Flaky sea salt (such as Maldon) and freshly ground black pepper 2 small firm cucumbers, peeled like a zebra, halved and seeded 12 ounces jumbo lump crab meat 4 large … [Read more...]

“…realistic with how we live. He’s a great educator…”

“John is an exceptional fitness trainer and his approach and style were a refreshing surprise. Rather than ending up with really sore muscles, John put me on a workout plan that toned me up really quickly while also improving my fitness level. All without feeling sore! His style is really laid-back and realistic with how we live. He's a great educator about food and physiology if you want it, but … [Read more...]

“I recommend John without reservation.”

“I have been working with John for a little over 2 years now.  Before this all someone had to do was mention the word “gym” to send me running in the opposite direction as fast as possible.  I am an avid walker as long as I can be outdoors, however, I have been aware that my upper body strength has suffered.  John has been an invaluable help and support in working with me to develop this … [Read more...]