John is working out at Sam Francis Fitness every Tuesday and Thursday, and occasionally on Wednesday's. The workout begins with 25 minutes of cardio. This has been on a treadmill increasing the grade and pace every couple of weeks. Currently, the uphill grade is 7 and the pace is 3.5 mph. This burns approximately 500 calories per hour.

Following the cardio, John works on strength with free weights and machines, mostly working on arms, chest and back. He is also doing dips and crunches. Beginning August 1, John's Journal will chronicle exactly what John is doing in the gym each day he goes.

In addition to the gym, John is swimming almost every day of the week, trying to get a minimum of one-hour swimming time in the pool. This includes doing laps, as well as treading and other resistance exercises.

For more information about Sam Francis Fitness, CLICK HERE to visit his Website.

ABOUT SAM FRANCIS

SAM FRANCIS, 31, is a certified trainer and president of Sam Francis Fitness (samfrancisfitness.com). He's the trainer behind top talent of ABC's hit show, "Extreme Makeover: Home Edition.” Executive producers Denise Cramsey (formerly of “Trading Spaces”), Mike Maloy, and Diane Korman rely on Sam to train and motivate them to stay in top shape. He operates two private studios in California, in Hollywood and Glendale. In addition to private training, Sam is a fitness writer and columnist for several regional and national publications, and a fitness commentator on SIRIUS Satellite Radio. He publishes a weekly newsletter in addition to his daily blog.

Sam's training motto is "fitness through inspiration, not intimidation," which reflects his belief that total health is available to everyone, regardless of his or her present condition. Always focused on the science behind fitness, Sam blends traditional exercise with a unique motivational and inspirational approach suited for each client. He believes that each client is an individual and that no "cookie cutter" applies to all people. Sam is certified by the International Sports Sciences Association and CPR/First Aid certification from the U.S. Red Cross.

Sam won the the Governor of Utah's "Young Entrepreneur of the Year" award in 1991. He was publisher and co-founder of HERO Magazine, a national magazine for the gay community which ran from 1997-2001 and won distinction as "One of the Top 10 Magazines" in the U.S. After a year of modeling and acting, including the lead in a sold-out run of the play, “My Boyfriend the Stripper” in Austin, and a brief foray into the adult entertainment industry, Sam decided to dedicate his life to health and fitness. An active volunteer and fundraiser for the HIV/AIDS community in Los Angeles, Sam lends his unique perspective and fitness background to The Strength in Numbers Alliance and the Being Alive Coalition. 

Sam was born and raised in Salt Lake City, Utah, and is a graduate of Gonzaga University. He lives in Los Angeles with his fianceé.