The Ultimate Performance Center

No Excuses®

Fitness Snacking ™ – The new No Excuses® Workouts

Fast workouts for fast results! Success-proven system that sprinkles physical exertions throughout the course of the day, instead of cramming in long, muscle-aching sessions that leave you worn out, and eventually lead to burnout and overtraining.

Fitness Snacking was designed by former Olympiad Trainer, John Abdo, after witnessing dramatic improvements from applying shorter, yet specialized routines.

One thing is certain, you will certainly get great results!

Visit our new website and see for yourself . . .

January 12, 2020 Posted by | Uncategorized | Leave a comment

No Excuses® – Be A Doer Podcasts

Be A Doer features multiple Quick-Tips from master coach and TV personality John Abdo on health and fitness aimed at getting you into your best shape ever – and keep you there!

Strong, Lean & Healthy

June 24, 2019 Posted by | Uncategorized | Leave a comment

Ultimate Sexual Performance, at any age!

There is a time in a man’s life when things start to change. Some call it midlife crisis, others andropause. Whatever label is given, sexual decline is humiliating, and unhealthy.

Welcome to Ultimate Sexual Health & Performance. A comprehensive guide that has something for every man, and couple. Simple to invasive options, fast remedies and the restoration of youthful, healthy sexual expression.

If you’re not the man you used to be, or the man she needs you to be, for a handful of dollars you can discover proven methods, and secrets never before disclosed, offering you a myriad of viable options.

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December 19, 2018 Posted by | Uncategorized | | Leave a comment

Make Your Body a Fat-Burning Machine

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March 9, 2018 Posted by | Uncategorized | , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , | 2 Comments

Protein Starvation – Intentional

In 1989, I had a unique opportunity to visit the (then) Soviet Union. Home of the Gold, and mysterious for other coaches and athletes elsewhere around the globe, especially here in the U.S.

How could somebody get so strong? How could somebody be so young out-perform our most decorated? Many of them have poor food sources, lacking in vital nutrition, so how are they recovering from their training? They take steroids, but so does everybody else? Is it in their genes? Maybe they have some animal cross-link that was encoded into their DNA tens of thousands of years ago? Or it’s one of those crazy Dr. Jeykl concoctions?

Whatever it was, it was working, for all medals (Gold, Silver, Bronze) in National, European, World and Olympic Games. The Soviet Union repeatedly out medaled the rest of the world.

I asked to visit the country to observe the training sessions, exhibitions and competitions of various sports. Both male and female athletes of different sports, all ages and stages of development participated.

I stayed at Hotel Sport in Moscow, spectator housing for the 1980 Olympics; USA boycotted. The groups I was with also attended a powerlifting competition in Abakan, Siberia; interesting place. I’m not that skillful of a writer to fully articulate; but you’re free to use your imagination of having to eat in restaurants that have ‘no’ refrigeration, for 3 days while trying to recover from powerlifting.

For Soviet audiences, strength performers are inspirations, and hero’s. Something about a strong man and a strong woman. Something about a world dominator. Something about a champion. So super-human. There’s human and there’s super-human.


I met with several professors of sports sciences and talked to as many Soviets as I could, athlete, coach, spectator, you name it. For one, and a relief to my anticipation, they we’re not pissed off at any of us from the U.S.A for the boycott. That could of been because the got major pay-back for LA 1984. So now that I knew they were going to kick the crap out of me, I found they were the nicest people. They were intrigued about America. They wanted everything I was wearing; my jeans, my wrist-watch, my shoes, my USA T-shirt, you name it. If their were pissed at Americans for the boycott it’s likely I would of been stripped of everything. But the gift-giving began. What I didn’t tell you is that I represented several companies for this trip, one of them being WEIDER. I hauled over 400 T-shirts and about 400 Muscle & Fitness and Flex magazines with the Weider logos and icons; Cory, Lou, Arnold, Columbo, Zane, . . . . . , it was amazing.

The powerlifting contest took place in a soccer stadium in Abakan, the home of the warm food. When we arrived in Abakan the city was sparsely populated. I seen more cows and dogs and cats than I did people. The competition was scheduled in 2 days; and by the scene around town, I thought this was going to be a small event, tiny.

MAJOR SURPRISE: When we arrived at the stadium it was filled with over 10,000 people. I was so happy, this really was worth it. I met people from parts of the world, and obviously different. Some said they lived 6 months with sunshine, 6 months in darkness. Globally, these people are ‘way’ up there, and in those places genes are definitely different.

So in addition to participating as a coach and journalist; several articles were publish in M&F later, I had those (humungous/flimsy) boxes off to the side; but hoards of Soviets were already eye-balling and encircling themselves. Some of the boxes had tears in them, and it’s difficult to conceal a photograph of Cory Everson hanging out of a busted seam in a large box.

So, forced into a premature gift-giving ceremony, in the middle of the 10,000 people, many of which had to sleep with sunlight in their faces for 6 straight months, I tore open one box, an total mayhem. I was screaming, ‘Hold ON!’, ‘Wait’, ‘You’re messing up what I rehearsed’. The rehearsed reference was that I asked a cameraman to record the event, and explained what and when I wanted to start the ceremony, but all the 400  T-Shirts and 400 (very thickly paged) magazines flew out of those boxes like the got hit back a cyclone.

In any event, I really enjoyed the experience and now it was time for all the interviews:

World Champions, Olympic Gold Medalists; Past and current, they all were/all Champions, and they all, for a period within their lifetimes, proved world dominance. Even the professors, who were aged, I was told they were champions at various levels. And being a champion at anything in the Soviet Union is extremely admirable.


I had a lot of time, but there were so many to interview. And each person offered different areas; or agrees, of experience, expertise, focus.

Some of what I learned, which wasn’t confined to only the Soviets, was the objective or focus dedicated purely on performance, as the World and Olympic Games ‘was/is’ one of their premier exhibitions for world dominance and superiority, and to support and advance national pride: Those who succeeded were regarded as national heroes, and generously treated so by their government. This was a passionate incentive to strive for ands secure success. And one motivate I observed, which is often taken for granted but there’s plenty others, when you live in places that offer the conditions I mentioned above; and there’s a lot more I didn’t, and your government rewards you with opportunities, free living, elite status everywhere you go, that also allows them to provide for their families, Gold medals are the direction that must followed.

One of the most fascinating performance-based experiments I learned from Soviet professors. It was explained as intentional ‘protein starvation’. Many of us are aware of ‘carbohydrate starvation/depletion’, starting a week (or so) before a big race, which is then countered with ‘Carbo-loading’ shortly before the event. The first portion of this strategy; ‘carbohydrate starvation/depletion’, is intended to starve/deplete the muscles and liver of glycogen, essential fuel sources for performance. Then, as the athlete enters into the ‘carbo-loading’ phase the tissues and liver are far more sensitive than normal and respond in a ‘super-compensative’ state and hyper-absorb the sugars supplied in the carb sources. This starvation reaction forces more energy into the tissues and liver, and as a result, the athlete is feeling healthy again, and super-charged for their event. It’s like tossing a dry sponge in water; the dried out tissues of the sponge super absorb the water beyond what an already wet sponge would absorb, ‘super or hyper compensation’.

What’s so amazing is the Soviets discovered the same technique applies to self-induced ‘protein starvation’. And it’s easy to understand that during this ‘depletion phase’ of essential amino acids the body cannot perform at an even normal capacity, while recovery times are extended way beyond ordinary time lines. However, as soon as protein is re-introduced into the athletes’ eating their metabolisms spring into another ‘super compensation mode’ and muscle tissues quickly voluminate, becoming stronger, more functional and possessing endless reservoirs of power. Plus, on the flipside, recovery times accelerate between exertion/exercise periods. This is one form of Metabolic Momentum™.

February 27, 2018 Posted by | Uncategorized | Leave a comment

Turning Your Weaknesses into Your Strengths:

_MG_0853 copyPrinciple for success in all areas of life, sports performance, fitness and overall health.

May 5, 2017 Posted by | Uncategorized | , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , | Leave a comment

AbDoer 360º

Join the Worldwide Doer Team!

The all new ABDoer 360 is the faster way to tone, reshape and tighten up your muscles while quickly, and easily burning off excess fat!

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April 17, 2017 Posted by | Uncategorized | Leave a comment

Body Changes

Daylight Savings . . . Coming Soon!IMG_0054

March 12th marks the date that changes our time clocks, and to varying degrees, changes our internal body clocks as well.

For some, springing ahead is often easier on the body than falling back. Warmer temps and longer days (available sunlight) are two of the reasons.

As you’re approaching warmer days it’s important to revise your life plan. Simple adjustments that factor in a higher level of motivation, being able to perform more outdoor activities, warming up faster, feeling more flexible, sweating more, drinking more water, eating different foods and meals, and others you need to consider and plan for.

Follow basic principles, considering all elements, and I bet many of you will be proudly posting selfies wearing your sexiest bathing suits!

I’m A Doer®

March 9, 2017 Posted by | Uncategorized | , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , | Leave a comment

Canadian Queen Doer

Meet the Canadian ‘Queen Doer’

I have worked with Rosalie Brown for 20 years. She’s a highly decorated international fitness authority, mother, grandmother and inspiration to all who listen to her and attend her classes.

Here’s one of Rob Rosalie Brownes’ ABDOBICS routines I think you’ll enjoy.

February 27, 2017 Posted by | Uncategorized | , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , | Leave a comment

I’m Chickening Out!

As best you can, look closely at the attached pictures. The first is a package, amongst many, containing two chicken breasts displayed in a ‘popular grocery stores’ freezer. Focus in and you will see humungous breasts, virtually bursting out of the wrapping. Ironically, I wouldn’t consider these fowl giants obese as they exhibit a low fat percentage especially in comparison to bovine and swine compositions. Beef and pork sources typically possess denser, thicker and heavier concentrations of both subcutaneous and intra-muscular fat. So basically, the breasts you’re observing at are juiced up muscle-bound freaks, literally.
Fowl Arithmetic
According to some, an Average chicken breast weighs between 5.25 oz.– 8.0 oz.1, 2, or roughly 0.50 lb. (½ pound). However, the two chicken breasts in this photo are weighing in at 40.96 oz., or 2.56 lbs. Divided in half, the weight for a single chicken breast weighs 20.48 oz., or 1.28 lbs.
Compare 20.48 oz. to the Average of 8.0 oz., and, wallah, we calculate a 256% weight differential.
Plumping Up *
With a smidgen of sarcasm, of course there’s restrictions on intentional bloating of animal products, specifically known as plumping. And to prove these chicken breasts have met appropriate health and safety regulations, (clearing my throat) the U.S. Department of Agriculture, and possibly many other trustworthy regulating bodies, stamp a Passed Meat ‘seal of approval’ directly onto packaging labels after inspection. So the chicken breasts you’re looking at here have been (I’m choking) officially inspected, passed, and legally approved, ‘Inspected and Passed Meat and/or Poultry’.
But wait, there’s more! To uncover further disappointment to my ‘roid raging’ fit here is that you’d, at least, hope these breasts tasted good, but not even close. Hyper-hypertrophied animal food sources taste awful, exhibiting a leather-like consistency. To maintain consumer consumption; i.e., sales, the unpleasant taste must be disguised. Especially pertinent for restaurant goers, many never recognize the (real) taste of these ‘Passed’ chicken breasts because they’re smothered in creams, gravies, sauces and/or crispy crusts. Regarding the recognition of their Herculean sizes, the fowl is chopped into smaller chunks or strips before serving in salads, pasta, casseroles and soups.
For those of you who vote in favor of naturally raised food sources, hypertrophic augmentation is also prevalent with Free Range chickens. See attached; a single breast from this package weighs 12.64 ounces or 0.79 lbs. That’s a whopping 150% bigger than the 8 oz. Average. And to heed a closing warning, many of these Free Ranging breasts also have nasty flavors.
In any event, bet you didn’t guess, I’ve been chickening out lately. Quite disappointing since chicken has maintained a good percentage of my overall protein intake. Welcome to the age of engineered foods.
Always Make the Healthiest Choice!
John Abdo
* Plumped or plumping, terms that refer to agricultural practices implemented to enhance and/or enlarge poultry, and other meat products, by injecting fluids into the tissues producing swelling and bloating while concurrently increasing heftiness and heavier weights.

February 26, 2017 Posted by | Uncategorized | , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , | Leave a comment