This year seems to have just flown by…can you believe 2009 is upon us?

The good news is that gas prices seem to have dipped a bit (it’s nice to fill up the ol’ mini-van for about $26 instead of $50 or $60!).

The bad news is that America’s waistline hasn’t dipped…in fact, it has done nothing but expand in the past year, bringing health challenges and obesity to all new records.

Unfortunately, the more troubling news is that the youth of our great nation are facing even greater health risks and weight struggles than any other generation we have seen.

However, on a positive note…2009 CAN be the year of change.

It can be the year to get your fitness and health back on track. It can be the year that our youth become more fit, more active and less deadlocked in front of the video games.

Here are 3 of my predictions for fitness trends that will thrive and what will dive in 2009:

Fitness Trend #1: Fitness Boot Camps Will Thrive, One-on-One Training Will Dive

It is no huge secret, this country is struggling through a huge recession. The average American simply does not have the disposable income to spend on personal training that typically runs about $60 or more per hour.

However, the need to stay fit has never been greater. What is one to do?

Boot camp, baby!

Boot camps are one of the hottest training formats in the fitness world right now and for very good reason. They produce rapid results and their prices are a fraction of typical personal training rates. A high quality boot camp will offer terrific personal attention, unstoppable motivation in a fun, group setting…and allow you to get in fantastic shape without breaking your wallet.

If you are trying to lose weight, gain strength and increase endurance under the trained eye of your own fitness instructor in 2009, look no further than boot camp training.

Do your waistline (and your bank account) a huge favor, jump into a reputable, results-producing boot camp.

Fitness Trend #2: Interval Training Will Destroy Aerobic Training For Greater Fat Loss and Fitness Every Single Time

High-intensity interval training is rapidly gaining notoriety as the most effective and time-efficient manner to improve your health, build muscle and burn fat.

More sprints, less time consuming easy jogs on the treadmill.

However, do not misunderstand…there will still be a ton of people swinging away on the elliptical machine for hours on end at the local gym…reading magazines, watching TV while they THINK they are using their time wisely. Trust me, they are not.

Aerobic training is basically going along at a slow to medium pace for an extended period of time (30, 60 or even 90 minutes). Think of this, they are trying to spend as much time (quantity) as they can because they think they are in the “fat-burning” zone. I don’t know about you, but after 30 to 60 minutes, I get so bored and my knees start to ache. Sound familiar? Thought so…not exactly “fun”, is it?

Interval training is the focusing on the intensity and quality of exercise, not quantity, per se. Interval exercises consist of alternating between short bouts of all out intensity and effort, followed by short periods of rest. Usually, interval workout like this would last only a time-saving 10-20 minutes, but at the same time, you would be using the proven approach that burns 9 times more fat than steady-state exercise ever could.

Two fundamental scientific studies can be used to illustrate:

The Tabata report compared the effects of just four minutes of high-intensity interval training with 45-60 minutes of low to moderate cardio. Think sprinting short distances versus jogging for miles on end. The findings from the report taught us that interval training burned just as much fat as the low to moderate cardio sessions in just four minutes of work!

The Gibala study compared the effects of 20 minute intervals (30 seconds of maximum effort sprints followed by 4 minutes of rest and recovery) with 90-120 minutes of endurance training (AKA “fat burning” zone or the “endurance heartrate zone” as some gym cardio machines display). The results were that each training group experienced the same physical benefits. In other words, folks that exercise for just 1/6 of the time experienced the same results as those who slugged it out for almost 2 full hours!

Fitness Trend #3: Lean Protein and Fiber Will Be The Carbohydrate Addict’s Answer for Improved Fitness, Health, Weight Loss and Muscle Gain

Let’s face it…most American’s love their carbs. Starches, sugars abound…with bulging waistlines as proof. The biggest misconception with this is that if you eliminated all the afore mentioned “carbs”, you are now on a “low carb” diet.

Not true.

There are plenty of good “carbs” you should be including to keep your body burning fat all day long and keep your blood sugar levels on even keel. With the exception of corn, peas, carrots, beets and potatoes (which should be kept in check), you are here by given permission to wolf down as many unprocessed veggies items as you wish! How’s that for “low carb”?

The overwhelming scientific literature that proves the fat burning benefits of a lean protein and fiber rich foods is finally catching on. Make no mistake, quality protein sources are key, as it builds and repairs muscle tissue. It allows your body to preferentially burn fat, increase metabolism through the thermic effect of feeding while leaving you feeling “full”. Fiber (best obtained from most unprocessed vegetables and fruits) helps you digest your food and provide a more steady flow of valuable nutrients and sustained energy. It will also provide you a feeling of being full so you don’t overeat.

So without a doubt, wise folks will consume more lean protein with their fruits and veggies, while their bodies get leaner and sexier every day, all year long!

There you have it…my top fitness trends for 2009. I hope you can use this information and push yourself and your loved ones to a whole new level of improved health, vitality and strength for the coming New Year.

It's true...you can jump start your fitness, build muscle and send your body into serious "afterburn" mode torching calories continually for the next 24-48 hours.

In just 4 minutes.

You're busy. A load of things to get done. I get it.

But here's the deal...give yourself a high-intensity 4 minute interval workout, working at maximum effort for 20 seconds of exercise followed by 10 seconds rest and repeating this 30 second sequence for just 4 minutes will get you started, help you stay on track and introduce you to the most effective fat loss/strength exercise protocol...high-intensity interval training!

Special thanks to my superstar boot campers for helping make this TV appearance possible...Marty (our Canadian contingent), Stephanie, Katie (our new moms) and veterans Cory, Susie and Laurie. I couldn't do it without you; I appreciate you all very much!

You’ve done the “new sweater” thing or they really don’t need anything.

Time is running out of time...are you still stuck when it comes to finding the perfect gift this holiday season?

Why not give the perfect “Gift of Fitness”? Here are some cool ideas that will help keep your family and friends healthy, fit and fat free for 2009:

1.) A Foam Roller

If you’re like most, you are super busy now days. When you aren’t running errands, you’re hunched over a desk, slumped in front of the TV, chasing down the kids…or you’re doing something else.

So who has time for proper and safe stretching every day?

That’s when you grab for the foam roller. It’s an amazing little self-massage tool that will immediately help you loosen tight muscles, improve movement and reduce the chance for injury. It’s perfect for a quick 5 minute post-workout routine to start the muscle healing process from that intense interval training you do (or should be doing to lose body fat). Plus, the roller kneads and lengthens your muscles to alleviate nagging aches in your upper body, back, legs, hips, arms and shoulders.

You can find a pretty good quality foam roller here.

2.) Resistance Bands

By far, the most convenient and affordable training equipment option for most fitness enthusiasts, beginners or experienced athletes.

Portability for awesome workouts and versatility for fun workout variety…enough said, right? If you’re a busy parent, grab one and get a quick routine right in your own home. If you’re needing more or less resistance, bands are available in different sizes. What could be easier?

Take a look at what I consider to be the best quality and longest lasting bands in the business…right here.

3.) Gift Card to Sporting Goods Supply Store (Fitness Equipment/Apparel Items)

This is an easy one. Swing into Sports Authority, Sports Chalet, etc and pick up a gift card in most any denomination. This is awesome, because now the recipient gets to choose the right color, right size and the right item. Perfect!

4.) Gift Card to Health Food Store (Whole Foods, Trader Joes, Sprouts, etc.)

Another easy one. Everyone has to buy groceries, so why help them make healthier food choices? Of course, nutritionally supportive food is critical to any healthy lifestyle and this is a great place to start.

5.) Spa/Massage Therapist Gift Card

Most of us are super busy and so tense from the hustle of day to day life, we sometimes forget to stop take a break…and feel the healing power of a massage! Although we already talked about the amazing benefits a foam roller will provide, but nothing replaces a day in the hands of a trained masseuse.

6.) Supplements That Actually Work: Quality Protein, Fish Oil, Multi-Vitamins

There are so many “wonder” products for nutrition, it is downright confusing…so let’s narrow it down to few key ones that provide proven benefits.

Quality protein powder can provide a quick fix on the go, a nutritionally balance supplement to any healthy diet, especially after a high intensity interval workout.

Here’s a new favorite of mine, right here.

Fish oil (or more accurately described as an EFA ‘essential fatty acid’ supplement) is paramount to giving your body the proper amount of omega 3’s to maximize your overall health, fitness ability and body healing and recovery. Another thing, you should also look for “krill oil”, which has been shown to provide the most effective dosing of EFAs.

A high quality multi-vitamin provides the right balance of nutrients a lot of us typically lack. Since nobody’s dietary intake is PERFECT, we can all benefit from a good vitamin. Here’s the catch…you need to make sure it is made from whole foods, not synthetic material and be certain it is made specifically for your gender.

I fully support the higher quality of VGF+25 and EFA Icon, which are some of the hottest selling and “legitimate” fitness supplements available. Take a look for yourself right here.

7.) Sport Specific Gifts

Simple stuff here…you have a baseball player on your list. They might really love a new bat or set of batting gloves. Football fan who loves the New York Jets? A new Brett Favre jersey might be the ticket. Steeler’s fan (like me) on your list? ;) A snazzy new t-shirt might just be the winning idea. Even something as inexpensive as a team keychain can be a very cool gift.

8.) Fitness Book or Sport Magazine Subscription

Men’s Health/Women’s Health are great magazines…and the fitness book list is virtually endless. Pick a topic, pick a sport, pick an activity, pick a player…there are a ton of books available. Hit your local bookstore or online sites like AMAZON.

9.) A Gift Card to a Fitness Boot Camp

This is the biggest no-brainer of them all. Boot camps are by far the most exciting, fun and motivating workout environment for beginners to avid fitness enthusiasts. Because boot camp workouts allow participants to excel at their own pace under the guidance of a personal trainer in a group setting, this is an excellent investment for anyone looking to jump start their training or try something new.

Plus, look for camps to be confident enough in their programs to offer free trials or money back guarantee for all newcomers. If the program is a good fit, you’re likely to continue the program and see great results.

So join a camp with a friend or family member, or simply pick up the tab for a loved one. It’s a heck of a lot cheaper than hiring a trainer for 1-on-1 sessions, and the it’s a lot more fun too.

If you live in north Phoenix or Scottsdale, you can check out our unique boot camp program by visiting http://www.ArizonaFitnessBootCamp.com. It’ll change the way you look at effective exercise and have you feeling slimmer and stronger in 2009, guaranteed!

Happy shopping everyone! :)

Have an amazing holiday and happy New Year!

Dinners, desserts, parties, meetings, errands…the season is full of hustle and bustle. Staying true to a healthy eating plan will be a huge challenge for most, so here are some tried and true methods to keep the holiday weight gain at bay.

1.) Do NOT Fast in Preparation for a Big Meal or Holiday Feast

Fasting in preparation for a free meal will not only lead to overeating, but worse: overeating foods that are extremely high in sugar, fat, or both! Your body is a survival mechanism. If it hasn’t had food in a while, it anticipates a food shortage and your metabolism will start to slow down. This means that the next time that you eat your body will use as much of the incoming food as possible to store as body fat (survival energy) in anticipation that it won’t see food again for another long period of time. (Little does your body know you plan on attending another holiday dinner feast the following night too). So do yourself and your body a favor by eating every two to four hours as you normally should to prevent yourself from becoming a ravenous, fat-storing machine this holiday season!

2.) Do NOT Stuff Yourself Into A Food Coma

Eat until the point of satisfaction, not discomfort. Remember this: binge eating is not the habit of lean individuals. It is imperative to understand that that holiday meals are not a ticket to eat as much as you can in as little time as possible. However, listen to your body and make sure to enjoy the foods you are craving in moderation and only eat when you are hungry.

3.) Eat a High-Fiber, Protein-Rich Meal (with Water) An Hour Before a Holiday Event

A meal high in fiber and protein before feasting at the family dinner table will help prevent overeating by making you feel more full, which in turn will mean less empty calories you take in during the ensuing feast. My favorite strategy is to drink a protein shake with an added fiber and healthy fats (e.g. 2-4 Tbsp. flax meal) and 1 liter of water before such a meal. This will do wonders to keep me feeling comfortable (not starving) upon arriving to the party. Think of this as preventing a “midsection disaster”.

4.) Never Eat Junk Food for Breakfast or Before Bed

Eating a highly refined carbohydrate meal first thing in the morning will make your blood sugar levels go crazy for the rest of the day resulting in greater junk food cravings and uncontrollable hunger. On the other hand, eating a big meal before bed will result in a bunch of unused energy that will be stored as body fat and you very well may have trouble sleeping with all of that extra food volume in your stomach! Guess where all those empty calories will be stored? You guessed…you’ll have to loosen the belt a bit if you keep up that nasty habit.

5.) Avoid Eating Meals that are High in Both Fat and Carbohydrates

The absolute worst thing that you can do is to eat a meal that is high in both fat and carbs. The high amount of carbs will lead to a rapid increase in blood sugar levels and thus large increases in the potent fat-storing hormone insulin. The dramatic amount of fat grams will lead to a large increase in free fatty acids in your bloodstream. Since insulin is already present in large amounts (in the average person), in addition to there being a large amount of free fatty acids now available in your blood, the stage is set for all those free fatty acids to be gobbled up and stored by your fat cells.

This is the equivalent of becoming the next Goodyear blimp, so it is imperative to use caution at your holiday meals when it comes to combining fat (particularly saturated and trans fats) and carbs (particularly starches and refined sugars).

In general, it is best to choose one over the other. But since most people crave carbs during meal like this, it is essential to keep the fat low at this meal.

Want pasta? Instead of alfredo sauce, opt for marinara sauce with whole grain pasta.

Want pizza? Order thin crust whole grain crust and fat-free cheese. You could even make your own to ensure nutritional value.

Want mashed potatoes? Pass on the gravy and go easy on the butter.

These small changes can literally save you hundreds, even thousands of calories, and more importantly will prevent your holiday feasts from creating the optimal fat-storing environment that will set you back from achieving your health and fitness goals in the coming year.

Good luck and happy holidays!

Yes, I am well aware.

You have about million things to do for the holiday season, with only a fraction of the time you need.

This is dangerous. How?

Dangerous, because it is EASY to skip your workouts.

EASY to start making poor food choices.

It is a huge mistake to put your precious lean muscle tissue at risk. Whether you are just starting a new fitness program or you’ve been working at it all year, there is no reason to start fooling around with that valuable muscle you are now trying so hard to protect.

Why is lean muscle tissue so important? Simple. You lose muscle, you lower your resting metabolic rate, which typically accounts for about 60-75% of your total daily calorie burn. This means that everyday you will be burning less and less calories which will put you on the fast track for packing on ugly, unwanted body fat during the holidays.

So let’s look at it like this. There are a number of ways to maintain or even increase the number of calories your body will naturally burn each day, both from exercise and from your normal daily activities.

The result? Your body becomes a much stronger, lean, fat-burning machine. Use the simple strategies below to maintain and even increase your current amount of lean muscle mass, maximizing your daily calorie burn. In the end, you’ll feel a lot better than one of those “holiday food hangovers”.

1.) Perform at least one intense strength training session per week.

It has been proven that even ONE intense, well structured total body workout per week is an effective way to maintain current fitness levels when you can’t exercise during really busy times (like the holiday season). So, to best maintain your strength and lean muscle mass, shoot for at least one, concentrated strength training workout during the week to keep strong and prevent unwanted fat from catching up. If time allows, perform up to three total body strength workouts per week with three cardio interval workouts on the non strength training days for total body fat domination.

2.) Score the Magic Numbers.

No offense, but your body is a moron. In other words, it cannot differentiate between 100 lunges performed in a row versus 100 total lunges performed in a day.

When you honestly cannot find a five to 20-minute time slot to complete an effective total body workout, look for hidden chunks of time during the day to get in a certain number of daily repetitions for a certain number of exercises that work your entire body.

Got a free moment before bringing the kids to band practice?

Great, crank out 10 push-ups, 10 rows, and 20 squats.

Using this method throughout the day will lead to big numbers by the end of the day that will burn the same amount of calories in addition to creating similar muscle building effects as if you did all of the exercises at once during a single workout.

It is important to note that this “Score the Magic Numbers” routine is merely a preventative back-up option to an ideal 20-minute interval training workouts which are scientifically proven to burn nine times more fat than ordinary exercise (like the ones we use in our boot camp program).

Short rest periods between exercises create the optimal hormonal environment for rapid fire fat loss and lean muscle gains, as opposed to taking much longer rest periods between exercises. So, be sure to get score your numbers this holiday season!

“What exercises are most effective?” Glad you asked.

Make sure to pick multi-joint, compound movements that hit as much of your body’s major muscle groups in the shortest amount of time possible (e.g. squats, lunges, push-ups, rows, etc.). Use the plan below as guide to build your own “Score the Magic Numbers” workout. Adjust the repetition ranges accordingly based on your current strength levels. The only thing you need is your body weight and adjustable dumbbells and/or resistance bands. Perform this plan up to three times per week, resting a day between workouts.

Make sure to alternate between Plan A and Plan B for more variety. You can either hit your magic numbers by doing one exercise first (e.g. perform push-ups rest-pausing as needed until you get 100 total), or by simply employ circuit style training (e.g. 20 squats, 10 push-ups, 10 rows, repeat 10x throughout the day to hit your totals).

“Score the Magic Numbers” Holiday Workout Mixer

Plan A- Body weight Squats or Double Leg Hip Extensions: 100-200 total

Push-ups: 50-100 total (knee pushups ok)

DB/Band Rows: 50-100 total

Plan B- Body weight Lunges or Single-Leg Hip Extensions: 50-100/total per leg

Off Chair/Couch Dips: 50-100 total

DB/Band Curls: 50-100 total (feel free to swap pull-ups or pull-downs here if you have access to the equipment)

3.) Rage Against The Machines

Machines have made us an incredibly lazy, out of shape and overweight society. This holiday season make it a point to not use them! Now I don’t mean to say that you cannot drive to the mall during the holidays. However, when you get to the mall, don’t sit there and wait for the spot right next to the door. Park down the isle and briskly walk the rest of the way. Skip the escalator, take the stairs. Little changes with all those extra steps will add up quick and burn the calories.

4.) Get moving, get outside and get fit!

I remember growing up in North Dakota, snowdrifts, igloos and snowball fights. Running up snow covered hills with your feet sinking into the snow with every step…it’s was fun, but exhausting! Now, I know unless you are in the high country, Phoenix doesn’t get to see a whole lot of snowdrifts.But, you can still enjoy the pristine, cool outdoor air by hustling up CamelbackMountain or follow the paved trail up North Mountain. Point is…shut the TV off, grab the family, get some fresh air and have some outdoor fun!

Enjoy this time, everyone...it only comes once a year! ;)

TIME SENSITIVE MESSAGE:

You can't really miss it on the Internet these days. Seems like everywhere you look there's another company promoting the nutritious Acai Berry as a weight loss miracle.

And that's why I thought it was critical to write you today. I want to make sure you know my opinion on the subject.

First, you know better than to believe you're going to pop some pills - ANY pills - and have the pounds and inches melt off like magic. If you've been listening to me for any length of time you know true fat loss comes from a variety of factors, including exercise and proper nutrition.

Second, any fitness expert worth their fees will tell you that any diet that promotes you eat any one food all day long and then eat a sensible dinner, well, don't bother. Yes, you will lose some weight short-term, but as soon as you go back to your old eating habits - and you know you will - you know exactly what happens.

Third, the Acai Berry contains VERY powerful antioxidants and it is getting a lot of good press for that very reason. Yes, antioxidants as in the extraordinary nutrients that help fight the free radicals associated with aging, cancer risk and other degenerative diseases.

And while on the subject, I wanted to fill you in on something that has recently come to light. Did you know that coffee berries (the berry that covers the coffee bean) is one of the most powerful antioxidants on the planet? It's something researchers have discovered in recent years.

What's really cool is my friends at Prograde Nutrition have just created an amazing Whole Foods based Anti-Aging formula called Prograde Longevity that includes both Acai Berry and Coffee Berry. Oh, and it also utilizes Green Tea, Pomegranate, Wolf Berry and Biovin Grape (Red Wine extract.)

Just to give you an idea of how powerful this formula is, well, you'd have to eat an entire POUND of raspberries to get the same ORAC value. And in case you're not familiar with the term, ORAC stands for Oxygen Radical Absorbance Capacity.

The best part is their having a Thanksgiving Week sale to celebrate the launch of Prograde Longevity. From now until Friday you can get 11% off Longevity or any of their other exclusive products they offer.

You can check out Prograde Longevity for yourself HERE.

FYI: If link above doesn't work, here is the full version:
http://curtis.getprograde.com/longevity

Just be sure to enter this coupon code in when you checkout: (yes, it's all lower case)

thanks

Oh, and just so you know, you can't find Prograde products in stores anywhere. They're so exclusive they only let fitness experts work with their company to help them get the word out.

Happy Thanksgiving, Everyone!

Curtis Hoekstra
Arizona Fitness Boot Camp

PS - Remember, Prograde's 11% off Thanksgiving Week Sale ends this Friday at Midnight EST, so be sure to get over to their new, redesigned website before then to stock up now.

Can you believe it? Thanksgiving is almost here…AGAIN! I love to go to Mom’s house and watch football while waiting for the big bird to come out the oven. Oh, the appetizers, mashed potatoes, corn, stuffing…people tend to relate this massive meal with sinful excess and horrible food comas (yes, we’re all guilty of slumping into the easy chair after we stuff our faces, resulting in the “I’m so bloated” feeling).

Now you can blame the stuffing, all the buttered-up mashed potatoes and gravy, maybe the pumpkin pie for all the extra calories and waistline invasion, but leave that terrific turkey out of it!

After all, turkey is packed with lean protein that simultaneously elevates metabolism and promotes fat burning and lean muscle growth. It is also a lean protein, meaning there is very little fat in it, as long as you remove the skin.

Protein is the PRIMARY macro nutrient responsible for building, repairing and revitalizing your muscles (fat and carbs simply provide your body’s energy source).

More specifically, regular, quality protein intake is vital in accelerating the repair of muscle damage from high-intensity activities like strength training and cardio interval training (as you see in our boot camp program). In addition, adequate protein intake every two to four hours is essential in maintaining your current levels of lean muscle mass. This is important because the more muscle you have the larger your metabolic engine, thus the more calories (and fat) you burn on a daily basis since muscle tissue requires lot of energy to sustain itself. Protein is also the least likely macro nutrient to be stored as body fat and the mere act of digesting protein requires more than double the energy to digest than carbohydrate and dietary fat.

So, what does all this mean? If there is ONE food choice that you can truly get away with overeating this holiday season, it will be turkey.

Another key benefit to eating turkey is that it is easy to prepare in bulk and thus will save you much needed time in meal planning and preparation during the busy holiday season. You can roast a big old turkey and then have tons of meal options for days.

Just think of what you can do with all those Thanksgiving leftovers! (I love grabbing a few strands of cold turkey breast from the leftovers in the fridge, delicious!)

To inspire your turkey consumption efforts I’ve got some awesome Rapid Fire fat blasting recipes that you can create with turkey as your lean protein foundation. Enjoy!

Turkey Salad

Ingredients:

- 6-8 oz. Turkey Breast chopped into small cubes

- 1⁄4 red bell pepper

- 1⁄4 green bell pepper

- 1⁄4 red onion

- 2 Tbsp canola or olive oil mayo

Directions:

Mix all ingredients together and enjoy over a bed of greens.

Makes one male serving and two female servings.

Turkey Cranberry Cream Cheese Roll-up

Ingredients:

- 6-8 oz. Sliced Turkey

- 1 Tbsp Fat Free Cream Cheese

- 1 Tbsp Dried Cranberries 1⁄2 Clove of Roasted Garlic Salt and Pepper to taste

- 2 Whole Grain Tortillas

Directions:

Soak cranberries in water for 20 minutes or microwave until soft if you are short on time. Mash the 1⁄2 clove of garlic. Mix cranberries, garlic, and cream cheese. Add salt and pepper to taste. Spread the mixture into the inside of the tortilla(s). Add turkey breast. Fold up sides, roll up, and enjoy!

Makes one male serving and two female servings.

Turkey Medallions With Cranberry Glaze

Turkey Medallions:

- 6-8 oz. Turkey

- Non-stick spray Turkey Seasoning

Cut Turkey Breasts into small medallions, sprinkle lightly with seasoning. Reheat in a pan sprayed with non-stick oil on medium heat until lightly browned on both sides. Drip Cranberry glaze (below) over the medallions.

Cranberry Glaze:

- 1 Cups Dry white wine

- Turkey or chicken stock, as needed

- 1 1⁄2 Cups Dried cranberries

- 1⁄4 Cup of Pine nuts, toasted

- Pinch of Salt

Add 1⁄2 cup of white wine and 1⁄2 cup of turkey stock to pan. Add other 1⁄2 cup of turkey stock, cranberries, pine nuts and pinch of salt. Cook over medium heat until reduced in volume by half, about 4 cups.

Makes one male serving and two female servings.

Turkey Shepherds Pie

Ingredients:

- 2 cups cubed cooked turkey

- 3⁄4 cup turkey gravy

- 1 small can whole kernel corn

- drained 1 cup of chicken stock

- 1 cup of water

- 3 cups steamed cauliflower

- 2 cups celery, chopped 2 carrots

- chopped 1 onion chopped 2 cloves garlic

- minced 1 bell pepper, any color

- chopped Salt and pepper

Directions:

Preheat the oven to 325 degrees. First you must make the gravy. Take the garlic, 1 cup of celery, carrots, onion, bell pepper, chicken stock, water, vegetables, salt and pepper to taste. Add to a pot, boil until vegetables are soft and blend in a blender or food processor.

Next, you will take the steamed cauliflower and mash it, or place it in a food processor until the consistency is like that of mashed potatoes.

Next, in a baking dish, layer the turkey, gravy, corn, remaining celery and mashed cauliflower. Bake, uncovered at 325 degrees for 45-50 minutes.

Makes 2 male servings and one female serving.

Turkey Florentine

Ingredients:

- 1 (10 ounce) package frozen chopped spinach

- 2 tablespoons smart butter

- 1 cup cooked whole grain fettuccine

- 2 cups diced, cooked turkey

- 1 cup turkey or chicken stock 1

- (8 ounce) package fat free sour cream and onion dip

- 1⁄2 teaspoon onion salt

- 2 tablespoons grated Parmesan cheese

- Non-stick cooking spray

Directions:

Cook spinach according to package directions; drain. Stir in smart butter. Place noodles in a non-stick sprayed baking dish; top with spinach. Combine turkey, stock, onion dip and onion salt and spoon over spinach. Sprinkle with Parmesan. Bake, uncovered, at 325 degrees F for 25 minutes or until bubbly.

Turkey Green Bean Casserole

Ingredients:

- 1 bag of frozen green beans

- 6-8 oz. of cubed cooked turkey breast

- 1 can of organic cream of mushroom soup

- 2 cups Kraft all natural fat free cheese

- Salt and Pepper to taste

Directions:

Preheat oven to 350 degrees. Mix all ingredients into a casserole dish and bake for about 30 minutes or until completely hot. Makes one male serving and two female servings.

Fire it up and have a great Thanksgiving!

Curtis Hoekstra

http://www.ArizonaFitnessBootCamp.com

Here comes the final 5 plus the bonus exercise video clip:

Fire it up!

Here's a clip to Part I : Exercises 1-5

(again, in no particular order)

If you are ready to make REAL progress, RIGHT now…keep reading.

Growing up, I was fortunate enough to never really struggle with severe weight gain and all the challenges it can bring. However, as a fitness professional, I do know a thing or two about maintaining a healthy weight and burning fat off your body. As a real world fitness expert, I am always asked what the best exercises are for losing the most fat in the shortest amount of time…oh, and building lean muscle tissue while you're at it.

Cool. No problemo.

I’ll keep this as simple as possible. The best exercises for fat loss are also the best exercises for muscle gain and visa versa. These exercises all have one thing in common: they provide a UNIQUE challenge to your body AND involve as many muscles in your body as possible (known as compound movements).

Both the scientific research and the real world case studies have shown that total body workouts are superior for maximal fat loss and muscle gain. But let’s take this one step further…
Let’s dramatically accelerate results by preferentially selecting TOTAL BODY EXERCISES within each TOTAL BODY WORKOUT! For example, squats are well known for being one of the best muscle-builders with a serious a fat-shredding effect. However, the squat goes from great to UNSTOPPABLE for changing your body for the better when you make it a combination movement by adding a row or press to each squat rep.

It’s obvious that you can reap more benefits this way since you have now involved your upper body into the king of lower body exercises. Also in that same amount of time you added in an extra exercise without making your workout longer. Remember our key here is to get the best bang for your buck in that busy schedule you have.

It’s as simple as the Dream Body Equation below:

Performing Total Body Exercises Within Each Total Body Workout:

More Muscles Involved =

More Calories Burnt + Greater Muscle-Building Stimulus =

Greater Fat Lost + Greater Muscle Gain

I must be honest in that I have a true love-hate relationship with the following movements I am about to share with you. Love because of the unparalleled fat-melting, muscle-building results they provide to help maximize my results. Hate because they are hard work, only meant for the determined. Not for the weak of heart, for sure.

Without further delay, here is the top 10 list of my favorite exercises for fat loss and lean muscle gain (in no particular order):

Exercise#1- Lunge to Curl to Overhead Press Combo

Exercise#2- Squat to Overhead Press

Exercise#3- The Alternating Dumbbell Swing

Exercise#4- Reverse Lunge plus Row to Press

Exercise#5- Push Up with Knee Ins

Exercise#6- The Alternating Dumbbell Chop

Exercise#7- High Pulls with Snatch & Press

Exercise#8- Squat with 1 Arm Dumbbell Press

Exercise#9- Rear Foot Elevated Deadlift plus Curl to Press

Exercise#10- Burpee with Double Pushup

Bonus exercise and one of my favorites - Spiderman Push Ups!

Well I hope you take my expert advice and shake up your training with these 10 deadly total body combination exercises. I guarantee you better results in less time by regularly employing these movements into your workouts. Of course it’s now up to you to take your workouts, and your body, to the next level.

In the coming days, I’ll be sharing some video examples and more great exercises for those specific trouble spot areas (e.g. legs, butt, abs, chest, arms, etc.) that might be holding you back from unleashing your hotness within! ;)

Fire it up!

Curtis Hoekstra
http://www.ArizonaFitnessBootCamp.com
623-486-6622

Yet ANOTHER reason to eat fresh, not processed chemical filled JUNK like this.

From the KTAR.com newsroom:

Nearly 1M Lean Cuisine meals recalled

November 18th, 2008 @ 1:38pm

Nearly 1 million pounds of Lean Cuisine chicken meals have been recalled after people reported finding small pieces of hard plastic in the frozen dishes.

One person was injured.

The flavors in question are the Lean Cuisine pesto chicken with bow tie pasta, chicken Mediterranean and chicken Tuscan. The meals were made between mid-August and late October of 2008.

For more information on the recall, visit www.fsis.usda.gov.

Alright everyone, yesterday I showed you a simple fat loss circuit using just your bodyweight.

We used a 50-10 Five Exercise routine. Using the same protocol, we are changing up the exercises and adding a pair of dumbbells.

Ladies, grab a pair 8-15 pounds...guys, you can grab some 15-30 pounders...

Let's fire it up!

You’ve seen it done like this for years…get in the gym, get on a machine and do a bunch of exercises in a “straight set” fashion. 3 sets of this, 3 sets of that…you know the routine.

In essence, what you would be doing is performing a certain number of repetitions for that exercise, do 3 sets of them, while taking a good long breather between the sets.

For the average person trying to lose body fat and get stronger, this means a tedious workout that will not produce rapid results…in other words, it’s going to take you a lot longer to get where you want to go with your fitness goals.

Here’s the breakdown…even though these straight lined sets which cushy little breaks between sets are extremely easy to comprehend for people new to fitness, they are also an extremely inefficient way to order your exercises. Stroll through your local commercial gym and take a look for yourself…you will most likely see someone doing a bench press set…take a break, get a drink of water, talk to the cute girl on the Stairmaster, then resume their bench press set.

Heck, back in the day…that would have been me! ;)

Little did I know how inefficient that “workout” was. Needless to say, this approach takes a loooooong time to complete and is hardly as effective as it could be for fat burning and muscle strength.

Try these and I promise you better results in half the time...

1.) Supersets: Alternate between two different non-competing exercises (e.g. upper body and lower body such as push-ups and squats)

2.) Trisets: Alternate between three different exercises (e.g. push, pull, and lower body such as push-ups, rows, and lunges)

3.) Circuits: Alternate between four or more different exercises.

Though supersets and trisets are excellent alternating set options, I believe circuit training is by the far the best option time and again.

The 50/10 Five Exercise Circuit is a favorite…you have a “work” portion of 50 seconds followed by 10 seconds of rest and transition to the next exercise. Complete this circuit 1 to 4 times for an amazing, quick total body fat burning workout.

Exercise#1- Double-Leg (example: squat)

Exercise#2- Push (example: pushup)

Exercise#3- Single-Leg (example: single leg lunges)

Exercise#4- Pull (example: pull-up, assisted pull-up)

Exercise#5- Core (example: leg raises)

PS: There are a ton of variations you can do to accommodate any fitness level. Don’t think you can’t do something…yes, you can. There is always a variation to help you accomplish the exercise.

Here’s a workout video showing you a great circuit you can perform anytime:

I’ll be sharing some more great circuit training workouts from our “Rapid Fire Interval Fat Loss Training” boot camps in the weeks to come…stay tuned.

Fire it up!

Curtis

http://www.ArizonaFitnessBootCamp.com

I'm not a big fan of gimmicks…gimmicky diet pills, infomercial “ab belts” and the like.

The real results start when you get serious and lose the “miracle fixes”.

However, some of our camp members were featured on FOX 10 using a little workout gimmick, sort of…we changed things up a little and came up with this. Here’s the video clip from FOX:

Freaky Fat Loss Pumpkin Workout

So what’s the point?

First, effective exercise can be done most anywhere, using most anything (obviously, a pumpkin is being used like a medicine ball here. However, you can still grab a quick 4 minute workout using bodyweight only).

Second, I’m not talking about little walks around the neighborhood (although not bad, just not as effective for accelerated fat loss and strength gain). I am talking about full body movements to burn a lot of calories in a short period of time.

Look, I get it. You’re busy. I’m busy. Everyone is busy, but the bottom line is that excuses are becoming harder and harder to come by. Don't spend your energy trying to find an excuse, instead direct your energy to getting in a quick and intense workout in the pockets of your busy day.

Make the decision. Stop the excuses.

Remember, greater fitness and fat loss are possible with quick, intense calorie burners throughout your day.

Get moving and have a great day!

Horray for New York!

Check this out from http://www.KTAR.com:

NYC takes calorie-counting
campaign to the rails

October 7th, 2008

By KAREN MATTHEWS
Associated Press Writer

NEW YORK (AP) - Craving a burrito with sour cream and guacamole? What if you knew it had more than half the calories you should eat in a day?

The city Health Department is expanding its healthy-eating campaign with subway ads that say most adults should limit themselves to 2,000 calories day.

Posters that appeared Monday in about 1,000 subway cars provide calorie counts for several menu items _ like 470 for a giant apple bran muffin or 1,170 for a chicken burrito with toppings.

The three-month ad campaign is intended to build on the city's new regulation requiring chain restaurants to post calorie counts on their menus. Officials are betting people will eat fewer calories if they know how many they should consume.

"Small changes in your choices can make a big difference in your calorie intake," assistant health commissioner Dr. Lynn Silver said.

The ads are in 20 percent of city subway cars.

The calorie-posting rule applies to chain restaurants that have 15 or more locations nationwide. It took effect in May, but legal action delayed enforcement until July.

The 2,000-calorie figure is an average. Federal Centers for Disease Control and Prevention recommendations vary by age, gender and level of activity. Men can consume more calories than women without gaining weight, and 20-year-olds more than 60-year-olds.

New York City's calorie-count regulation has paved the way for similar laws elsewhere. California last week became the first state to require restaurant chains to reveal how many calories are in their standard menu items.

Natalia Kaplan, of Queens, said she hadn't noticed the poster directly behind her on an E train featuring that 1,170-calorie burrito, but she approved of the campaign.

"It makes you aware," said Kaplan, who said she pays close attention to the calorie information fast-food chains are now required to provide.

"If I go to Dunkin' Donuts, I look at the calories, and I try to take the least-calorie doughnut," she said.

I just watched two television commercials that said high fructose corn syrup is OK to eat.

They even imply that its "healthy" because it comes from "corn".

Are you kidding me? This is a joke, right?

Is this what we’ve come to?

Are we now just waving the white flag and giving up?

Are we saying that obesity is fine and dandy?

Are we saying that the rise in Type II Diabetes doesn’t mean anything to us?

Are you OK with your kids getting sick and overweight and diseased?

Do you want to continue to put this type of garbage in your body?

Look, High Fructose Corn Syrup is 20% cheaper than sugar.

It’s a 4.5 BILLION dollar industry. Marketers can spend a lot of

money putting together garbage ads like this.

It came to the market in the late 70’s, obesity levels at that time were stable.

Now 50% of our sweeteners are HFCS derived.

That’s a lot of sweetener!!

Obesity rates in teens have TRIPLED

You do the math.

These kinds of commercials need to be banned from the airways as soon as possible.

If you haven’t seen the commercials I’m talking about, you can view them below.

PS: Thanks to Scott Colby for inspiring this rant.

Dear Grocery Shopper,

Are you frustrated trying to find healthy choices for your children and family?

Does your tongue do gymnastics trying to pronounce food label ingredients?

Are you confused by marketing gimmicks, buzz words and fancy packaging?

Completely had it with crazy diets, diet pills, lotions & potions, miracle supplements

or "sprinkle on" appetite suppressants?

(By the way, that "sprinkle" stuff you put on your food has got to be

the most horrible, ripoff, scam-of-a-product I have ever seen!)

If so, you are not alone. I can help.

Let's start with what's in your grocery cart...

*********************
Fox 10 Arizona Morning thought this was a great idea as well...
You can watch the video right here:




You can read more on my website page here.

Happy shopping!

I need to be clear about something.

I'm not long slow cardio "hater", really I'm not.

But I am about getting results in the shortest amount of time,

results in the real world.

Listen, when I was single, back in college, with nothing

better to do than to spend hours in the gym, extended cardio sessions were just fine.

Now days, with my wife, 2 baby boys and a busy life...

seriously, who has that kind of time to spend running on a treadmill?

I sure don't. My guess is that you don't either.

So let's look at this from another angle.

If I had two options for optimum fat loss: interval training or long steady state cardio training, I would always use the interval option.

Why?

Well, I'm a big believer in maximizing time and accelerating benefits for my clients, and the majority of my clients (heck the majority of the world's population) is always short on time.

So realistically, long slow cardio sessions don't work in the real world.

Not to mention the increased results that interval training brings to the table!

But once the weight training and interval training is completed, there is no problem with doing long slow cardio sessions (if you have the time).

Long slow cardio is not evil and it will not compromise your results, if your nutrition is on track and you are performing the proper strength training first.

Just don't make these "cardio-thon" sessions the focus of your fat loss efforts.

Make today better than yesterday and enjoy!

A colleague of mine, Craig Ballantyne, recently shared 3 Olympic Predictions:

Have you caught any of the Olympics yet?
Have an amazing week!

...it's tough to stick to an exercise regimen and a healthy diet. Pushing yourself makes these tasks seem like a chore, and your ultimate goal seems to get further and further away. However, when you allow your goals - a healthy, beautiful body and a longer, better-quality life - to pull you toward the finish line, you accomplish these daily milestones with ease. You're inspired - not forced - to stick to your diet and work out. Find your passion, and I guarantee you'll cross the fitness finish line!

Stay strong and motivated, I'm right there with you...

Curtis

Here is a new story from http://www.ktar.com :

Bad economy equals bad eating habits, bad health

June 26th, 2008 @ 9:23am
by Hanna Scott/KTAR

The economic downturn can be bad for your health in a lot of ways and it could affect your waistline.

Eating healthy is getting expensive, with the costs of fruits, vegetables and a lot of other food items rising. Some people are looking to fast food as a cheaper alternative.

"There's no question about it, starchy foods are cheaper," says Dr. Sam Benjamin, host of a Saturday health show on News/Talk 92-3 KTAR. ``And when you buy them, in fast food stores for example -- because they use large amounts of product being transported from state to state -- the cost is either more stable or increases slower. The result is that it's more attractive financially. From a health point of view, it's a disaster."

Benjamin sees some serious consequences for people who opt for cheaper diets.
``Some people are going to get fat, we're going to see more diabetes, we're going to see more heart disease, we're going to see more hypertension, we're going to see more kidney disease, and we're going to see more ocular, or eye, disease."

Not only eating habits, but exercising habits, change when the economy slows, Benjamin said.
``When we see more economic downturns, we tend to spend more money going to movie theaters, watching television, drinking beer and having a bag of potato chips."

----

It's Curtis again...this is scary. Obesity, heart disease, overweight children...they are all ALREADY at incredibly high levels in the United States.

Make no mistake about it: this IS reversible, this IS manageable, this IS within our control.

Choose your regular food intake wisely and have a wonderful week!

To your continued health,

Curtis Hoekstra, Certified Fitness Instructor

Phone: (623) 486-6622

Web: http://www.ArizonaFitnessBootCamp.com

Email: Curtis@ArizonaFitnessBootCamp.com

Blog: http://arizonafitnessbootcampblog.blogspot.com

Nutrition: https://curtis.getprograde.com

Just thought I would remind everyone of a healthy (even sexy) snack, something I found in the book "Eat This, Not That".

Ants on a Log (celery sticks with peanut butter and raisins)

It might be kids foods, but it has some very grown-up implications.

Here's why: Celery Every stalk of the stuff is packed with androstenone and androstenol, two pheromones that can help men attract women the way Tom Brady attracts tacklers (or ways to cheat, however you view the subject LOL)

Celery:

Every time you chew on a stalk of celery, you release these odor molecules, which helps boost your arousal, turning you on and causing your body to send off scents and signals that make you more desirable to women.

Peanut Butter (NOT Jiffy/Skippy/etc...the good kind without HYDROGENATED oils):

Research shows that men with diets high in monounsaturated fat—the kind found in nuts—have higher testosterone levels than those who don't eat enough of the healthy fat. Plus, nuts are also the best food source of arginine, an amino acid that improves bloodflow throughout your body—including below the belt.

Raisins:

Raisins are loaded with lignans, phytoestrogens that play an important role in balancing hormones for women. They’re also a potent source of antioxidants, which help encourage bloodflow to the nether regions.

Hello everyone,

How would you like to be stronger than you ever imagined?

Not "strong", like big, bulky "Incredible Hulk" muscle strong...but strong, lean and fit muscles.

The kind of "strong" that means you can carry your luggage,

pick up a big bag of groceries, accend a huge flight of stairs,

or chase your kids around and pick them up high into the air...

all without feeling-like-you're-going-to-pass-out-sort-of "strong".

Real strength. Real world use. Real people like you and me.

Getting stronger and healthier everyday.

That's part of what we accomplish with our fitness boot camp training.

That's exactly what one of our campers, Kim Popkey accomplished this morning.

3 weeks ago (Thursday June 5, 2008) I tested her ability to do pushups.

She could do 12 "traditional" position pushups. That's pretty good.

3 weeks later, today (June 26, 2008) I re-tested her pushup ability.

In just a few short weeks of our fitness camp training, she improved to a total of

30 PUSHUPS.

That's not a typo.

She did 15 "traditional" pushups (increase of 3), followed immediately by 15 "knee" pushups.

Impressive, to say the very least!

The rest of the campers will re-test next week.

I am so proud of this whole group of dedicated individuals.

Way to go, Kim!

Now, don't start with the "oh, I could never do that...I'm not that strong...that's too hard"

stuff...believe me, if you want to do improve your strength / improve your endurance and

create more muscle tone and definitiion...I will help you do it. Guaranteed.

See you all soon!

Your Fitness Coach,

Curtis Hoekstra, Certified Fitness Instructor and Proud Daddy

623-486-6622

Web: http://www.arizonafitnessbootcamp.com/

Email: Curtis@ArizonaFitnessBootCamp.com

PS: Ready for a healthy snack? Try these 100% Organic Dark Chocolate "Cravers".

A colleague of mine, Mike Geary, sent me this...I have experienced it first hand many times, but I figured I'd let you see it for yourself.

If you have ever grabbed a protein bar hoping for a quick, healthy snack...you gotta see this:

There are so many types of "health bars" on the market today, how do you know if you're actually buying something healthy or junk food in disguise?

Again, just as I've talked about grocery store food choices, you really need to know how to read labels if you're going to stand a chance at finding a truly healthy food bar. To be quite honest, most of the bars out there are pure junk... candy bars disguised through labeling as a health food bar.

Just recently, I was going on a mountain bike ride and needed a quick bar to make sure I had enough energy for the ride.

Well, I didn't have any bars on me, so my friend gave me an extra Slimfast bar he had. Keep in mind that this Slimfast bar is marketed as a "health food", that is supposedly appropriate for someone trying to lose wt.

What a freakin joke these bars are!

In my opinion, these Slimfast bars are WORSE for you than a candy bar! The 1st ingredient in these bars is corn syrup!

Then the 2nd ingredient is sugar (yay more sugar!), followed by hydrogenated oils (trans fats), and then the list went on with nothing but junk such as artificial flavors, colors, more hydrogenated oils, nasty artificial sweeteners, and rounded out with some highly processed soy protein isolate just to give your body some more junk.

Back to these "worse for you than candy bars" Slimfast bars... not only are they a disaster nutritionally, but the bar tasted horrible... it tasted like chemicals and was way too overly sweet (not a surprise with all of the corn syrup, sugar, sugar alcohols, AND artificial sweeteners).

This is a prime example of "over-engineering" of food. So how do you determine a healthy bar?

I look for simplicity in a good bar.

Many of the healthiest and tastiest bars I've found have only a couple basic ingredients such as nuts, seeds, and fruit. I also look for organic ingredients and raw ingredients if possible. A couple of my favorite truly healthy bars:

1. Organic Food Bars - This is actually the brand name. Depending on which flavor, these are usually a base of organic almond butter (or cashew butter) with a certain type of fruit, organic seeds, organic biosprouts (quinoa, etc), and some organic rice protein. Some flavors include an organic dark chocolate as well. They also have a line of bars that use exclusively raw ingredients.

Not only are these bars extremely nutritious, but I think they are delicious as well and have a lot of flavors to choose from such as blueberry, cranberry, chocolate chip, high protein, and more. You won't find these bars at your local grocery store, but I have found them at Whole Foods, Trader Joes, and several health food markets.

2. Larabars - These are even simpler in ingredients than organic food bars. Usually larabars are just 2 or 3 ingredients, and mostly raw... a blend of crushed nuts along with a type of fruit is the usual combination, but they have a lot of different flavors so it can vary. These are also delicious and you will NEVER see a list of chemicals a mile long in their ingredient list...usually just nuts and fruit, and that's it!

Simple IS better.

I don't know who this Lara is, but she made a great product. Again, I've found these at various health food markets.

3. Prograde Cravers - These are made by Prograde Nutrition. I know the founders of this company personally, so I have a high level of trust in their products. These are definitely some of the tastiest bars I've ever had (especially the peanut butter flavor!)... and they are also made with all organic ingredients using nut butters, rice protein, organic dark chocolate, etc.

You actually can't get these in any stores, but you can get these online at the following site: https://curtis.getprograde.com

When you actually find truly healthy bars like these examples above, they make great quick snacks while you're traveling or while you're at work. I carry some on me almost at all times, just to make sure I have healthy options to eat whenever I need a snack, so that I'm not tempted by fast food joints or junk food vending machines.

That's it for today. Please fwd this email on to your friends, family, and coworkers if you think it would help them make healthier choices.

My life changed forever on July 31, 2006.

That's the day Steele William was born and I became a father for the first time.

Life took another wonderful turn on November 30, 2007.

That's the day Lincoln Stone was born and I became a father for the second time.

Since then, I see everything in a different light.

Especially my health. Back in the day, it used to be about just trying

to get into great shape to LOOK good.

Now, it's way beyond that. Now it's all about LONGEVITY.

I want to be around for a long time to see my 2 boys grow up.

I want to coach their teams. Show them how to be healthy and strong.

I want to read them more bedtime stories. I want to be there to watch as

they dance with their mother on their wedding day.

Fitness sometimes gets a bad rap. It's usually marketed as something superficial

(you know, the six pack abs, flat tummy, etc.).

The industry is filled with gimmicks and infomercials with absolute junk.

But fitness is MORE than that. It's about preventing illness. Preventing disease.

Having more energy. Living a longer life. Feeling good.

Unfortunately, PREVENTION doesn't sell nearly as well as weight loss.

But here's the good news...YOU have control over what exercise you do, what food

you put into your body.

I don't care if Circle K has their gigantic 300 oz jug of soda on sale, you can say NO.

Don't even get me started on McDonald's. Skip it.

Prioritize. Take control of your fitness and you can take control of your life.

And to all my fellow dads - happy Father's Day. May you celebrate many, many more...

Here's to keeping up with your kids,

Curtis

PS: If you haven't checked out our new high quality nutrition supplements and
100% organic dark chocolate snacks...take a look here.

Here's another little nutritional tidbit I learned...

It has to do with portion size.

And if you eat out at restaurants, there's a great chance

your portion is about double what you should be eating.

It's virtually impossible to "measure" food when you are eating out,

so here's a handy guide to help you visualize portion size.

-1 oz. meat: size of a matchbox

-3 oz. meat: size of a deck of cards
(btw, this is the recommended portion for a meal)

-8 oz. meat: size of a thin paperback book

-3 oz. fish: size of a checkbook

-1 oz. cheese: size of 4 dice

-Medium potato: size of a computer mouse

-2 Tbs. peanut butter: size of a ping pong ball

-1/2 cup pasta: size of a tennis ball

-Average bagel: size of a hockey puck

And here's my BIG tip of the day for you, my fellow boot camper...

When eating at a resturant, I try and order a kids-size meal.

I've found a kids meal is about the right size for an adult.

It's sad but true. This is why we have an obesity epidemic

among our youth. If you order a kids meal, just make sure to skip the mac 'n cheese.

Here's to a healthy meal,

Curtis Hoekstra
(623) 486-6622
Curtis@ArizonaFitnessBootCamp.com
www.ArizonaFitnessBootCamp.com

In case you missed it on KTAR, I have it for you right here.

“Fat fees may be the next add-on for airlines”
June 6th, 2008 @ 8:34amby Lisa Wilcox/KTAR

Airline fares are expected to go nowhere but up as the price of fuel continues to rise, and, now there's word of a possible charge that's sure to make people angry -- charging by the pound.
The airlines have been guessing passengers' weights for years because of the physics of flying.

It's called the passenger weight standard and, with most airlines in dire financial straits, they may start using the weight standard to set new fees. That means it will get personal.

``They're going to get down to specific passengers, probably. Something like, if you're more than the standard weight, then they may charge you an extra surcharge," says Louie Theile of ``The Travel Show" on News/Talk 92-3 KTAR.

The current weight standard is 175 pounds, male or female.

Thiele says if the thought of a scale at the ticket counter doesn't appeal to you, you're not alone.
``I'm sure that the marketing executives are all saying, `Oh, God, I hope we don't go there.'"

Would they?

Thiele says, "When they go to things that are affected by the individual passenger , weight is one of the last things there is and they're getting down to that list."

He says the airlines "are at the lowest point in their customer satisfaction and acceptance. So anything they do like this, they're going to have to work very, very hard on making it fair."
If you're on the slim side, will you get a discount?

No, says Thiele.

"Airlines don't give anybody a discount these days, hardly at all. That comes down to the standardized fare issue. They will do add-ons to it, but they're not going to give very many discounts off it."

The standarized weight issue allows airlines to keep their base fares cheap, getting more bookings online. Then they can add on fees at the airport.

"What they do with you after you get to the airport - 'If you want to check baggage, we're going to charge you. If you want to have a meal, we're going to charge you.' That way, they can make it specifically your problem. So if you show up and you weigh 300 pounds, that's your problem and it doesn't affect the fare for everybody else."

Despite the bad press that airlines' might draw, as long as they keep advertised fares law, they will be able to sell tickets, Thiele says.