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Hey there! This Tuesday, June 16th at 9PM/P6M ET/PT, I am hosting a FREE ONLINE Workshop discussing the The 4 Keys to Proven Weight Loss, for Time Strapped, Busy Professionals!

Who this workshop is for

1. If you work a desk job, and workout, this is a must attend, for you!

2. If you struggle to find the time, and find most fitness advise incompatible with your life, this is for you.

3. If you’re overwhelmed by the idea of exercise, and don’t know where to start. This is for you!

4. If you’ve tried losing weight, only to fail, or give up after a few weeks, this is for you!

I’m so pumped to be delivering what will be time saving, and life changing fitness strategies with you!

I hope to see you at the workshop!

To get registered for FREE, go to the link here

If you know of anyone who might benefit from this free training, I would be grateful if you could forward this webpage along to them.

Make it a great day.

Luke DePron

By |June 15th, 2015|Uncategorized|0 Comments

The real power of exercise

Check out this transformation by my friend Shirley. She’s an amazing artist who changed more than her body, when she took up fitness. This is what Living Great is really about!

I know everybody wants to lose weight, and look great, I get it, I do, and you can! But if that’s all you’re thinking about, you’re only seeing half of it. I promise you, life is better healthy and fit. Blow pass good, and find great!

Here’s Shirley:

“I came to Luke without an understanding of how to connect my mind to my body.  When I was younger, I was never an athlete.  In fact, most likely, I was a bit of an intellectual snob until at the least the end of college.

I studied fine art and art history.  My work was mostly studies in self-identity, ownership, and responsibility—all of which made me hyper-sensitive to the vehicles of social inequality.  The general society’s glorification and objectification of sex and the female body especially disgusted me and contributed to a vast disconnect between my mind and my body.  My values coupled with years of painting and writing without a regard to posture slowly contorted my body.  Every year, it became harder not to notice the weight gain, the twisted hips, and the shrunken shoulders.  What made it worse was the overall emotional and physical discomfort of an aging crumpled frame from long standing shifts spent in retail (the only paying job after the economy tanked that would hire an artist).

I secretly longed for the body I had in my teens and early 20’s that required little maintenance.  I was lucky enough to have a naturally slender physique.  I missed having the energy to balance making art, making a […]

By |February 19th, 2015|Get Your Mind Right, Uncategorized|0 Comments

A Complete Stretching Routine

Below is a video guide for a complete stretching routine that I use with clients.

Mobility and flexibility are often limiting factors affecting proper movement patterns. Without proper movement patterns, fully engaging muscle groups becomes impossible.

You’re left “making the shape” rather than “doing the movement.” Sure, it looks like a lunge, but is far less effective than a truly engaged lunge!

Spend a bit of time each day gaining the flexibility and mobility to properly perform exercises, and workouts become far more efficient and effective. Mechanics matter, this will help!

You may not need to do every stretch. Find areas of tension unique to you and spend time mobilizing those areas.

I myself have to maximize time spent on my left hip, specifically working the TFL muscle, as it’s often tight.

Identifying what I call “repetitive patterns of stress” is also important. These are positions you likely spend a great deal of time in, and create postural and movement dysfunction. Finding and eliminating these patterns is key to removing dysfunction, and increasing mobility.

When working on my computer, I tend to tuck my left leg into the cross legged position for prolonged periods of time. This leads to a tightened TFL. Awesome, I’ve identified the RPS (repetitive pattern of stress), now I need to stop doing it for so long! Easier said then done, I know.

If your work environment places you in a RPS that are unavoidable, stretching the affected muscles routinely, becomes necessary.

Think of the videos below as tools in your toolbox, come back to them as needed.

I am able to get through the entire routine in about 13 minutes.

A final thought on stretching, consistency is key. Spending an hour stretching after you become super tight or injured, isn’t the way to go.

You […]

By |January 20th, 2015|Exercise, Featured Content|0 Comments

How to make KOMBUCHA!!

A few Saturdays ago I attended a Kombucha workshop at Whole Foods. For those who don’t know what Kombucha is, it’s fermented tea. To make Kombucha you grow a symbiotic colony of bacteria and yeast, or SCOBY for short, in your tea.

Yes that’s a living organism in your tea! It’s the grey white-ish blob you see in the photo above!

And yep, you drink parts of that SCOBY.

It sounds gross, but it tastes awesome, and it’s healthy for you.

Yep, this is where my life is at right now…

I didn’t party too hard Friday, because I had a Kombucha workshop to go to Saturday morning…anyway…

The lady who taught the workshop was REALLY excited about Kombucha. I mean sincerely pumped up about it.

I’m hoping I find something I get so pumped up about, she was intense! I make sure and talk to her about how my Kombucha is growing when I see her in Whole Foods.

Kombucha is a great drink for people trying to stop drinking pop because it’s sweet and has a little fizz to it. The recipes call for sugar, but it’s actually low in sugar as the bacteria in the Kombucha eat the sugar, not you!

Kombucha is a fermented drink, meaning it does contains alcohol. Don’t worry you won’t/can’t get drunk off of Kombucha (many have tried), but there is trace amounts of alcohol in it. You might not want to let your kids pound gallons of it, but I know plenty of parents whose children drink Kombucha. Trust me, I’m in the Kombucha crowd now.

On top of tasting awesome, Kombucha is really easy to make.

Once it gets growing (yeah you grow that floating mass of bacteria), it’s an easy and consistent process!

You also save […]

By |September 2nd, 2014|Nutrition and Recipes, Uncategorized|0 Comments

A Simple & Healthy Banana Bread

I can’t take credit for this healthy banana bread recipe, I didn’t come up with it. It was given to me by a friend. And they didn’t come up with it either, so I pretend it’s from some amazing grandma somewhere from way back when.

Who knows.

So if I’m pimping out your great grannies banana bread recipe, I’m sorry.

What I do know, is that this banana bread is awesome!

There’s no refined junk flour, or sugar, and unlike most “healthy desserts,” this one doesn’t rely to heavy on nut butters on flours. To much nut butter and/or flour can start to skew your Omega Fat ratio (fats involved in inflammation).

If you’re used to eating Snickers bars, Ho-hos, and donuts, this might not be sweet enough for you.

Consider adding a tablespoon of raw honey, or maple syrup. If you’ve been refraining from excess sugar (like you should be trying to) your palate has probably adjusted, and the natural sweetness of the bananas should be sufficient!

Did I mention this is SUPER SIMPLE! That might be the best part. I love simple recipes like this.


3 Large Ripe Bananas
4 Eggs
1/2 Cup Coconut Flour
4 Tablespoons melted Grass Fed Butter (Kerrygold is a common brand)
1/2 Cup Nut Butter (Almond, Cashew, Sunflower) You can make your own by throwing nuts into a food processor with a bit of oil.
1 Tablespoon Cinnamon
1/2 Teaspoon Nutmeg
1 teaspoon Baking Soda
1 teaspoon Baking Powder
1 Tablespoon Vanilla Extract
Pinch of salt (leave out if nut butter is salted)
Walnut pieces (optional) Add after you blend the batter. Mix with fork


Preheat oven to 350.
Throw all the ingredients into a food processor or blender. Blend till smooth
Transfer to a Greased 9×5 or 7×11 pan.
Bake for 30-45 minutes or until a toothpick comes out clean. […]

By |July 16th, 2014|Nutrition and Recipes|0 Comments

Find YOUR True Body Image

Too fat, too short, too small, too tall, too thin, too many freckles, just too UGLY! Finding your flaws is easy. I’ve got a big nose and grow the facial hair of a 13-year-old leprechaun. It’s straggly and orange, yuck!

Skinny guys are always mad that no matter how much iron they pump, they don’t end up as muscular as The Rock. If you’re built like The Rock, your tree trunk legs mean skinny jeans are out!

Tall chicks have their own complaints. Fitting into photos with short friends means impersonating the hunchback of Notre Damn.  If you’re the short friend, it means staring at your tall friends boobs all night!

Some stuff you can change, other stuff you can’t. Oh well.

Everybody has an idea of what they wish and want their body to look like. I call this your “Desired Body Image” (DBI).

I wish I was 6 ft 3, 220 pounds and ran a 4.3 forty yard dash so I could play safety for the Chicago Bears. I would be an amazing safety if I was that big, strong, and fast! The Bears totally need a good safety this year too.

I’m not, I won’t, I can’t, no matter how much I try.

Oh well, life goes on, I’ll be me.

Then, there is your “True Body Image” (TBI).

Your TBI is the look that your body naturally gravitates towards, when you do EVERYTHING right. What’s awesome, is that your TBI is maintainable! It’s built from the sturdy foundation of a healthy lifestyle.

It’s not the house of cards that starvation diets and extreme exercise builds.

There are three main body types. Ectomorph (Skinny), Mesomorph (Muscular), and Endomorph (Thick). There’s extremes of both Ectomorphs and Endomorphs, and a HUGE amount of in between!

Looking like the The […]

By |June 17th, 2014|Get Your Mind Right|0 Comments

The TRUTH about Before and After “Transformation” photos

Have you ever purchased a supplement or diet pill that promised to deliver the body of your dreams with little change in your diet or exercise?  The ad appeared to good too be true, but with visions of looking like Ryan Reynolds or Jessica Alba, you bought it. My guess is you were disappointed when the fat didn’t “melt off” as promised.

Advertisers use “doctor” and “celebrity” endorsements to add credibility, often using their pictures. I wonder if Hugh Jackman knows how many supplement ads use his picture? Advertisers further their credibility by crafting websites to look nearly identical to popular health and fitness websites, only slightly altering their logo.

Celebrity and doctor endorsements help, but it’s the before and after “transformation” photos that truly convince people to buy these supplements. If it wasn’t for incredible transformation photos, I doubt outrageous advertisements like the ones below would sell. Seriously, check out the headlines from ads I recently found online.

“Special Report: Lean muscle in a bottle? Men are getting 6 pack abs in just 1 month with Superior Velvet supplement that celebrities use. 1000%  muscle gains.” What would a 1000 percent muscle gain even look like? The Incredible Hulk? Do I turn green, too?

“Breaking News Scientist Discovers Ground Breaking Muscle Gain That Will Change The Way You Workout Forever!” – Of course, a scientist has finally cracked the code for us.

“Controversy over Fast Muscle Growth trick. Gym owners want this banned. 1 Weird Tip Grows Muscle.” There is always a weird trick, or secret that has somehow been kept under wraps.

This one specifically targeted at women. “Special Report: How to Lose 30 Pounds of Stomach Fat in just 1 Month With This One Trick Hollywood Celebrities Use.” If it works […]

By |May 28th, 2014|Featured Content, Uncategorized|4 Comments

5 Awesome Quotes to Help You Live GREAT!

Here are five quotes to get your get your mind right so you can Live Great!

1. “Man is not affected by events, but how he perceives them” – Ralph Waldo Emerson

If stepping on the scale reveals a number you’re unhappy with, you have a choice, how will you choose to respond?

Will you give up? “Ahh forget it, I’m meant to be overweight.” Or, will it motivate you?

Will you dig deep and create the necessary changes to find success? Will you improve your workouts, kick your nutrition up a notch, attempt to reduce Cortisol inducing stress.

It’s your decision, you choose!

You’ll be surprised at the amount of control you have over your outlook, when you put that saying into action.

When life throws you curveballs, will you strike out, or adjust and knock it out of the park?

2. There’s nothing you can’t do, only things you haven’t done. – Unknown. LGF original? Maybe.

How many times you have you said, “I wish I could” about something.

“I wish I was stronger, I wish I was leaner, I wish I could dance. I’ve always wanted to be able to do a backflip” Maybe you can, have you tried?

Maybe you tried but failed. Try again, try differently.

A different plan or approach, a better fitness program, a better coach, a more realistic and maintainable “diet.” Get in it for the long haul.

What have you always wanted to accomplish? Get to it, you probably can!

3. “Everybody has a plan until they get hit.” – Mike Tyson

Your workout schedule, the amount of weight you will lose each week, your “diet,” and the exact number of calories you’ll eat, it won’t be perfect. Perfection is a pointless pursuit.

What will you do when life gets busy, messy and […]

By |May 6th, 2014|Get Your Mind Right|0 Comments


I’ve been making this meal for the last month, and it’ amazing!. It tastes awesome and is REALLY simple to make. I like simple!

On top of tasting awesome, you’ll have leftovers! Cooking in bulk and having leftovers is one of the best strategies to make cooking healthy last in the long haul.

Here is a link to a few other ideas. How To Make Eating Healthy Convenient.

Don’t make the mistake of trying to cook elaborate meals day in and day out. Doing that burns you out. Instead, keep it simple! Simple can still taste amazing! This meal sure does. Breakfast, lunch, or dinner!
Egg, Beef Roast, & Sweet Potato Hash

2 Pounds Grass Fed Beef (or more)
3-4 Sweet Potatoes (or as many as you want)
Eggs (as many as you want)
Garlic Herb Seasoning
Salt & Pepper
4 Tablespoons of Cooking Fat (Coconut Oil, Lard, Tallow,Butter)
All Purpose Seasoning


1. Put the roast in a crock pot on low for 8 hours. Sprinkle Garlic Herb seasoning on. Cook it the night before while you sleep

2. Shred 3-4 Large sweet potatoes in a food processor. Sprinkle with Salt, Pepper, and All Purpose Seasoning. You can skin them, but you don’t have too. I don’t.

3. Add 1-2 Tablespoons of fat to a pan and add the shredded sweet potato. Spread the sweet potato evenly in the pan. Cook 3-4 minutes on Medium heat. Flip the sweet potato hash with a spatula and cook the other side for 3-4 minutes. (Check periodically to make sure you’re not burning it.

When done set sweet potato aside.

4. Add a tablespoon of fat to the pan and fry up as many eggs as you want!

5. Layer it up. Hash, Beef, than Eggs. Enjoy!!

Additional toppings that are good: Avocado, Bacon, and Tomato! […]

By |April 17th, 2014|Nutrition and Recipes, Uncategorized|1 Comment

What Reaching Your Goals REALLY Looks Like

If you’re struggling to reach your goals, don’t worry you’re not alone.

For most people, losing weight and getting fit isn’t easy. Most people’s journey is filled ups and downs, lots of slips and falls.

It’s your health market and ups and downs will be part of it! Fortunately, you’re in charge of the market! 

Each day presents opportunities to make positive change. What will I eat today? Will I work out? Will I let that rude person impact my attitude? With each positive change, we trend upward, one step closer towards our goals.

Not all our choices are good though.

Some days we choose to skip workouts or eat unhealthy food. In the health market, those bad decisions create small dips down. Each dip down leads us further away from our goals.

Sometimes we stop working out all together and healthy food becomes non existent. Our mindset shifts to one of defeat. The health market crashes!

But, with all the dips, and maybe a few crashes, if you keep pushing, in the long haul you trend upward!

That’s likely what your health and fitness journey will look like. Ups, followed by downs. Successes intertwined with defeats. Weight losses followed by weight gains. Good choices mixed with bad ones.

It’s an ugly, messy, and painful ride. But it’s worth it!

In the end, we just need to make more good choices than bad ones.

Dips will always be part of the journey. Busy schedules, hyper palatable food options, and the bombardment of endless temptation opens the door for a few dips. Perfection is a worthless pursuit, just avoid the crashes.

As you move closer towards your goals, the small dips, cheat meals, skipped workouts, and obstacles become smaller and smaller!

A bad meal today, will look very differently than a […]

By |March 26th, 2014|Get Your Mind Right|0 Comments