"Yes, YOU can have the perfect body in "just minutes a day" with the..."‏
(fill in the blank with the name
of any weird looking ab/diet/gimmicky gizmos you see
during late-night scams...er, I mean infomercials).

If this is not the most stupid thing in the world, I'm not
sure what is...please hold your laughter until :11 into video.

I feel so dirty. ;)



Thoughts?

Hey Team -

Hope all are having a spectacular season and enjoying time with friends and
family!

I wanted to shoot a quick message about a couple of things
we're gonna do in the next 2 weeks and could REALLY use
your help.

We are offering TWO fr.ee Saturday morning boot camp workouts at our
Desert Ridge location, Dec. 12 and Dec. 19 at 7AM each Saturday morning.
(Cashman Park, 22222 N. 44th Street, Phoenix, AZ).

These bodyweight boot camp workouts are OPEN to everyone - families, husbands, wives, siblings, neighbors - everyone. They will be designed for beginners as well as trained athletes, so all levels of fitness will have fun and be challenged.

Here's the thing: I had this vision of being able to head on over to the kids at Phoenix Children's Hospital the week of Christmas with a HUGE load of toys, games and fun stuff to brighten up their holiday.

This is where all you can help...I am hoping to collect monetary donations from those attending the workouts and even those who do not attend, we could still use your help.

$1, $5, $10...whatever you can spare. I know times are tight, but like I said - even a single dollar has power.

I will take the donations and on behalf of our boot camp, will raid the local toy stores looking for the coolest things I can get and head down to the Phoenix Children's Hospital the week of Christmas. Every penny will be used to buy up goodies to cheer up all the kiddos who have to spend this Christmas in the hospital (how much would that stink!).

So again...I really need your help on this. If you can spare a dollar of two - or if you know of a business that can kick in a few bux to the cause - it would be greatly appreciated!

Can you help spread the word? Forward this email to everyone you know...Facebook about it, Twitter about it - talk about it at church, at work, when and wherever you can.

Let's recap:

WHAT: Open Boot Camp Workouts: Saturday, Dec. 12 AND Saturday Dec. 19.

WHEN: 7:00AM-7:40AM (40 minute rapid fat loss bodyweight boot camp workout)

WHO: All fitness levels, all ages.

WHERE: Cashman Park, 22222 N. 44th Street, Phoenix, Arizona

DIRECTIONS: Exit the Loop 101 at Tatum. Proceed north. Go past light at
Deer Valley Road. Take SECOND left (Trailblazer). Follow Trailblazer around
and you'll see Cashman Park on left side - can't miss it. We'll meet at the basketball courts.

WHY: Kids at Phoenix Children's Hospital would love some extra attention this Christmas
season.

HOW YOU CAN HELP: Donate whatever amount you can...$1, $10, $20 - whatever.
All money collected will be used to buy as many toys/games/fun kid stuff to be delivered to
Phoenix Children's Hospital by yours truly the week of Christmas.

DONATIONS: You can donate in person at the workout or mail a check to made payable
to Curtis Hoekstra, putting "KIDS" in the memo line of check. Yes, for those that request it, I can supply receipt for your tax purposes.

Please mail all donations to:
Curtis Hoekstra
9540 E. Voltaire Drive
Scottsdale, AZ 85260

Or you can donate directly to our Bank of America account #:
004682902797

Remember - feel free to forward this email to co-workers, family and friends - I'm really looking forward to playing a little Santa this year for the kids down at Phoenix Children's Hospital!

If you any questions, feel free to to call me anytime at 480-981-6877.

All the best and I hope to see you for our fr.ee workouts this month!

Curtis Hoekstra
The Boot Camp Santa

If you’ve ever walked into your local grocer or health food story, no doubt you’ve been bombarded with countless ‘protein powder’ choices.

A lot of what our boot campers have learned is that a quality protein is critical to build that lean, sexy muscle tone we train for.

But here’s where it gets tricky (see: confused, misled):

Up until now, I haven’t specifically recommended an actual protein supplement to use.

But that is about to change…you see, I have learned some very clear specifics that have clearly explained that all protein powders are NOT CREATED EQUAL.

First and foremost, most protein powders are sweetened with artificial sweeteners.

If you have a bottle of you currently use…go pick it up and look at the ingredient list.

If your protein powder lists aspartame or sucralose as the sweetener…RED FLAG!

I’m not kidding, ditch it. These sweeteners are downright dangerous and toxic to your body and seriously hinder your fat burning efforts. Instead of helping you burn fat by increasing your protein intake, these artificially sweetened protein powders prevent you from losing fat by overwhelming your body with toxins.

Get rid of it.

Second, most protein powders are not only using a low quality source of whey, they are processing it in high temperatures.

The problem with this is that high heat processing completely denatures the protein and decreases the protein value (making it kind of pointless and a waste to take at that point). Unfortunately, it is extremely difficult to find out exactly how your protein powder has been processed as the owners of most protein powder companies are big corporations are difficult to get a hold of...and try getting them to reveal this critical info to you (the consumer)...FORGET-ABOUT-IT.

Well Prograde Nutrition has finally done it. They have finally formulated a Protein Powder that is not only delicious, but one that is sweetened with Stevia (a completely natural sweetener) and have only used the highest quality, cold processed whey.

This is as much great news for me as it is for you.

I feel your pain – you’re in a hurry, no time to cook,
but you still need a protein boost to get going…this just changed the game!

Here’s the special link to take advantage of Prograde’s 10% off sale of Prograde Protein right now:

Best Protein Supplement

OK, now 3 cool ways you can use this powerhouse protein from Prograde.

Fruit Medley Protein Smoothie Recipe

Ingredients

1 tbsp Prograde Protein (vanilla)
Fruit: 4 strawberries 8 cherries without seeds 5 peach slices 1/2 a banana
1 cup of nonfat milk
Throw in a little ice as needed for texture
Directions: Blend the assorted fruits with the milk, begin adding the powder as the texture becomes smooth. The milk may also be replaced with orange juice or fruit punch for a non dairy protein smoothie, or a post-workout recovery boost.

High-Octane Protein Oatmeal

This one is a favorite when it comes to getting my boys to eat oatmeal. Rather than something plain, I’ve turned them on to this.

Ingredients

1/3 cup oatmeal (Trader Joe’s has outstanding organic oatmeal)

1 cup water

1 scoop Prograde Protein powder (vanilla)

Cook 1/3 cup dry oatmeal in 1 cup of water. Mix 1 scoop of protein powder with just a little bit of water, in a separate bowl, until it becomes thick. Add the powder and water mixture to the oatmeal.

Add a scoop of organic nut butter (or all-natural, hydrogenated oil-free nut butter) for added taste.

You can also toss in some fresh fruit on the side – YEAH baby!

This is a really easy way to get in a high protein, high fiber and very filling breakfast.

Lean & Fit Protein Pancakes

Ingredients

1/2 cup oats

1/2 cup low-fat cottage cheese (I like Trader Joe’s brand)

4-5 egg whites

1 scoop Prograde protein powder

Blend all ingredients until batter consistency. Then pour into a pan or griddle like normal pancakes. I use organic butter to cook these (Costco carries a great organic butter, in case you’re wondering).

You can also sweeten up the stack with a little cinnamon and a dab of honey.

Listen, cook up a few extra – toss them in a baggie and save them for later – my boys love them as little snacks throughout the day.

So here’s where to go now: get this new boot camp approved Prograde Protein Powder while it’s still on sale today…knock off 10% here:

The Highest Quality Protein Powder

But the sale ends Friday, so be sure to pick up your order today.

Get Your New Protein Supplement Here

Here’s something you might not be aware of: Resistance training produces a by-product that burns fat. I mean, big-time melting body fat.



You know that burning feeling you experience when you exercise?

It is caused by ‘lactic acid’ releasing into the bloodstream.

Now keep in mind that resistance training produces about 300% more lactic acid than slower, traditional cardio training for obvious reasons—you are using more muscle, with more intensity.



Why is this important to increase the release of lactic acid?

Because it’s been linked to the most powerful fat-burning hormone there is: hGH.

The American Society of Exercise Physiologists reported that increased lactic acid was linked to increased natural production of fat-burning hGH, thus producing greater fat loss in shorter amounts of time. Sounds sweet to me!

Translation: Get you’re a$$ off the treadmill and crank up the intensity!

Here’s a quick 5 minute total body workout that you can do when you’re
short on time.

Now, keep in mind that 20-30 minutes are best when it comes to high intensity intervals, but 5 minutes is better than 0 minutes, right?

Set the timer and crank the intensity on this one:

Decline Push-up x 30 seconds
Bodyweight Squat x 30 seconds
Reverse Lunges x 30 seconds
Jump Squat x 30 seconds
Rest for 30 seconds and repeat.

Unfortunately, misinformation and fitness myths are still plentiful everywhere you look. It comes from people who try the latest magazine workout or (gasp) adhere to the antiquated, misaligned ‘food pyramid’ when it comes to getting in shape. With the holiday season upon us, it’s going to be more important than ever to separate fact from fiction to shed the belly blubber, quickly and safely.

Here are 5 popular lies and myths of melting the fat and getting back into shape:

1. “Spot reducing is possible.” It’s evident with the infomercial gadgets or gym machines to work your “abs”. People buy into this crap everyday, so let me be perfectly clear: it is NOT possible to target where fat comes off of your body. Period, end of discussion. Train your entire body, build lean muscle and THAT will burn fat off your entire frame, abs and all. If you are trying to lose fat in one area (arms, abs or thighs), strictly focusing on that single body part is a big waste of time.





2. “No pain, no gain.” This is just wacky, old school nonsense. Do we get sore sometimes, yes! However, putting yourself in actual ‘pain’ is simply not advised or encouraged.



3. “I don’t have the time to workout. It takes too long.” Exercise does not require a huge time commitment. Not even close. What matters is the level intensity you put into your workouts, combined with the right blend of total body movements…not how much time you spend wandering around in the gym.



4. “If you exercise, you can eat whatever you want.” Um…no. Eating supportively at least 90% of the time is critical and a vital component in your quest to fit and lean.



5. “There's a magic bullet (quick fix, diet, pill, etc.) out there somewhere.” Unfortunately this is simply not the case. Being fit and lean is a lifestyle and never ending journey. Better food choices with properly executed workouts will be a huge part of this journey and there is no magic key to change things overnight. Set goals, reach them. Set higher goals, reach them. Repeat and enjoy the ride!

There are 88 days left in the 2009...how's that "I want to get in better shape" resolution from LAST New Year's Eve coming along? If you are like most Americans, you might still be struggling to see the light at the end of the tunnel.

Don't worry...the good news is that today is a great day to get a jump start on changing the way you feel, the way you look and to make the coming 2010 the FITTEST year ever!

Here are 4 simple steps you can use right now to create in change your body, even during the upcoming calorie-fest of a holiday season (think cookies, cakes, candy, Thanksgiving meals, etc.).

Start TODAY and you will see the wheels of change get into motion:

1) Never, ever, EVER give up.

If you stumble, get back up. I know this is brain-dead simple...but so
powerful. Get social support from a friend; especially in a like-minded
setting like our results-driven team at Sexy Core Boot Camp. When you surround
yourself with that kind of motivation, it will make things a lot easier to move
forward during challenging times.

2) Be consistent with your nutrition compliance.

Stick to whole, natural foods (unprocessed) 90% of the time and you will change
your body - guaranteed. The best foods are the ones WITHOUT an ingredient list. (IE: veggies/fruits/lean meats).

You can avoid junk food, sugar, and mindless
snacking by simply planning ahead and packing/preparing better choices
to safe-guard against these waist-expanding mistakes.

3) Make small, baby step changes today for big time life-long
changes that will guarantee you'll never get out of shape again.

Once those strong healthy LIFESTYLE habits are locked into place,
they are going to have immense power in keeping on track when you
those old nasty habits try to creep back into your life.

Even when you are feeling a little heavy from a huge holiday party,
your LIFESTYLE habits will take over and keep you in the right direction.

4) Be accountable for making the right nutrition and exercise choices.

With a food journal, it will help you eliminate the mistakes you are making.
It will put into writing what you are putting in your mouth...that is powerful.
I've said it before. Surround yourself with like-minded folks who will NOT let
you fail. Don't skip your workouts. Be accountable to a team effort like our
campers enjoy.

5) Exercise smarter, not longer for better results.

There is more research than ever that tells us short, high-burst exercise is
WAY more effective for burning fat and changing your body than slow boring cardio ever could. In fact, simply going out for a jog or hitting the treadmill for an hour produces LITTLE results when it comes to transforming your body.

Don't get me wrong. Movement, general exercise is good (although sometimes a bit
boring).

But if you are all about better, faster results and wish to transform your body in the shortest amount of time, you better change up the way you workout, like we
do during our new, explosive routines at Sexy Core Boot Camp.

There you have it...now get ready for a fantastic season of fat loss and body transformation!

Hey Everyone...

I'm baaaack. Hawaii was awesome, but no matter how much
fun you have - it's always good to be home!

OK, so here's the question...you want to squeeze in
a quick, powerful workout while you are on vacation near
the beach.

Do you go to the hotel gym here?



Or here?



Yeah...that's what I thought - me too.

Here's one of the workouts from Honolulu:

Hey Sexy Core Seekers -

Curtis here...as I prepare to jump on a plane for Hawaii, I wanted to leave you with an expert guest blog post from my good friend and colleague, Christopher Reed.

It's about something we all can use a little more of...grab some green tea, sit back and get focused!

Talk too you all soon...take it away, Chris!!

FOCUS

Before getting into the topic of this blog posting Focus, I would like to thank Curtis for the opportunity to address you- his readership. I consider this a great honour as I consider Curtis to be a great Personal Trainer, Instructor and an excellent leader with great passion for what he does. Curtis consistently strives to deliver the best to his clients and has their deepest goals at the heart of all of his actions- so it is my pleasure to help and share my humble experience with you knowing that Curtis believes that this will be of direct benefit to you, so I also thank you the reader.

In reading this posting you are someone whose life has been changed because of Curtis - undoubtedly he has helped you to start to journey down the path of positive lifestyle change and healthy living. In Curtis you have a dedicated resource and ally that will consistently strive to provide to you the resources, tools, and people to deliver you to your optimal level of fitness; yet, even with all that Curtis can do for you, ultimately the power is within your own grasp to both actualize and realize your true potential!

Truly, you can be your own worst enemy and critic or best ally. It all depends on your mental toughness. Who are you when Curtis is no longer around to hold you accountable? (Accountable to yourself ultimately) Hence the focus of this posting is on THE FOCUS

Focus may be defined as:

“The distinctness or clarity of an image rendered by an optical system.”
I would like to use this as a working framework. When breaking down this definition a few words stick out to me: distinctness, clarity, rendered image, and optical system. Looking at these individual components in isolation will shed some light on my perspective of FOCUS and in doing so I aspire to change the manner in which you determine what your FOCUS is when you are establishing not only your fitness goals but life goals as well (in my view the two go hand-in-hand). Make no mistake I will challenge you to take action and change your perception!

Distinctness / Clarity to me these two terms are synonymous with one another. When an image or goal is distinct it is sharp and clear. In goal setting the clearer our vision is of this goal the better we are able to see the steps involved in accomplishing it. When goal-setting do you work toward a goal or do you start with your ultimate goal and work backward?

Personally, I prefer the latter. I like to start with the ultimate goal and work backward. Now, the next part of the discussion gets a little meta-physical. Reality and time is a concept that you construct in your mind; ultimately your perception affects both your individual reality and perception of time. In essence your reality is a piece of realty that you occupy for a space in time. You can be anything or anyone that you want to be- don’t believe it, know it!

You want to be fit, you want to be a millionaire, you want to be the best Mom/Dad; becoming is in the how. Ask yourself how would a fitter me behave? If I were a millionaire how would I make fiscal decisions? If I want to be the best Mom / Dad, spouse...whatever; HOW can I be that version of myself? Step into that world, step into that realty for a moment. Do it right now. Be that person now!

I want you to think of a fitness goal, write it down and give your goal a deadline as to when you want to accomplish it, now I want you to think about this goal. I want you to see yourself as having already accomplished this goal (remember there is no such thing as time) how do you look? How do you hear yourself talking? How do you smell (just stay with me here)? How does your food taste? How do you move? Make the experience as sensual as possible.

In activating as many of the senses as possible your mind creates those sensations in your body, your mind starts to fire all of your little microscopic neurons in excitation over the endless possibility that you are capable of. You are truly limitless! You are truly transcendent in your power! Feel that energy flowing within you from the inside out. Affirm yourself in a wave of accomplishment. See it, hear it, smell it, taste it, feel it and ultimately know and believe it! See this image clearly; step up and be that ultimate you NOW!

Unless you have the courage to step into the skin of who you want to be you will be trapped. FOCUS on your goal and become that better you, ask yourself right now HOW would the ideal me act? What would the ideal me say? Think of how the ideal you would be and be that person- you already are yourself; aren’t you? (meta-physics again)

A rendered image is our visual representation of what is. A rendered image is our perception, a re-presentation of reality. If our perception involves re-presentations than could we not construct images in any way we choose? Ah, therein lays the crux- choice. In making choice we can no longer be victims; we no longer get the opportunity to hide from life. The very nature of choice involves an implicit call to action! Choose to re-present yourself in every moment as that ideal you- be courageous, take action and be that ideal you now! Stop hiding. Stop making excuses as to why you cannot do something and think of reasons to support how you can do and be the greatest version of you right now- in this moment! Excuses are like a$$holes everyone has one and more often than not they are full sh*t.
I am not saying that to offend but it really is that simple. No bullsh*t.

As I said from the top of the article you are your own worst enemy- except that responsibility. Learn to think creatively and see opportunity in obstacles- there are always ways around or over circumstances! Every stone that is in your way can become a pebble depending on your view, your re-presentation, depending on your Focus. Learning how to see your ultimate goal will allow you to see only the result you want. In adapting that vantage point you will become that result and live it daily. Athletes have moments like this where everything they aspire to be in a moment comes to fruition- it is called being in the zone. I believe if you can be there once, you can always be there. It is all up to you. You have the choice; you have the power to make that decision right now!

An optical system is a tool that improves our ability to see. It will often increase our own sight and allow us to see things and realize capabilities that we otherwise may not have believed existed. As this relates to your individual fitness goals and desire to reach and become that ultimate you Curtis is your optical system. In him, as I said from the top, you have the resources, tools and network of people (one of these people being me) to help you achieve your optimal level of fitness. My aim with this posting is to cause a paradigm shift within you- the reader. This paradigm shift is a challenge! I challenge you to dare to dream big! I challenge you to be that ultimate you that you can see, smell, hear, taste and feel RIGHT NOW.

In the moments where you feel like your vision is getting blurry or that you may have lost your way ground yourself, get your vision checked; consult with your optical system (Curtis) let it (him) help you re-focus and get you back on track. See who you want to be; make a choice to take action and become the ultimate you that you deserve to be RIGHT NOW! Do it for no one other than yourself, affirm in your own mind that you are exactly who you want to be, you are one in the same person right now and start living the life that want to.


About the author: Christopher Reed is the CEO of Apex Training Systems a fitness company based in Toronto, Ontario, Canada. During Christopher’s 14 year career in fitness he has been a Personal Trainer, Group Exercise Instructor, Health Center Director, Motivational Speaker, Defensive Tactics Instructor, and Innovator having created a unique group exercise program known as Kettleboxing™. Currently Christopher has aspirations of becoming an author, featured speaker, and world traveler certifying Trainers to teach Kettleboxing™.

His passion for and devotion to both his career and the people with whom he comes into contact are relentless. An accomplished professional with several certifications of distinction; the most recent of which being the first Canadian to become a Certified Kettlebell Trainer under Steve Cotter and Ken Blackburn of the International Kettlebell and Fitness Federation, Christopher is as relentless in his pursuit of continued personal and professional growth as he is in the servicing of his clients. For further information or to contact Christopher he can be reached through his website at http://www.acheiveyourpeak.com

Without further delay...

Taking in an amazing 647 votes and our 1st transformation contest winner:

MR. ERIC CHAPMAN!

Eric is getting married in just a few short months (I'm guessing that had
something to do with his mindset on training and getting such amazing results) ;)

Our 2nd place winner was a close runner up with an impressive 571 votes:

MS. AMANDA POWELL!

Amanda has shown ASTOUNDING dedication to taking control back of her life - the way
she looks, the way she feels and the way she stays fit...and we couldn't be more
proud of her - great job, Amanda!

Our final contestant raked in a cool 479 votes:

MS. ERIKA PORA

Erika is a camp favorite...beautiful, kind and full of GREAT ENERGY! She has
changed her body, her life and is ready to keep pushing to new levels of success -
let's keep it up!

Eric will be receiving FREE BOOT CAMP TIL 2010, along with a gift basket from
my friends at Taglio Salon in Scottsdale, valued at well over $300.

Amanda will also be receiving a gift basket from Taglio Salon (the same $300+ version Eric will receive)...can you tell Taglio HOOKED us up or what?!

Seriously...you gotta check this place out: Taglio Salon (101/Scottsdale Road)

And...Eric will be receiving a free total body massage from Gail at Massage at Arrowhead Creekside (a $75 value)!

Our next transformation contest details will be announced soon...and if you want to take a 2 week free shot at the most results-driven, results-guaranteed boot camp community in the state...you need to get over HERE:

http://www.sexycorebootcamp.com

Thanks everyone!

-Curtis

Monday 8-24-09 Mayhem Monday

Station#1- Upper Body Circuit: 5 minutes
1- DB Push-up Rows @ 30 s work, 0 s rest
2- DB Shoulder Presses @ 30 s work, 0 s rest
3- DB Bicep Curls @ 30 s work, 0 s rest
4- DB Push-ups @ 30 s work, 0 s rest
30 s rest and then repeat

Station#2- Core Circuit: 5 minutes
1/3- DL Hip Extension @ 30 s work, 0 s rest
2/4- V-Up @ 30 s work, 0 s rest
30 s rest and then repeat

Station#3- Lower Body Circuit: 5 minutes
1/3- Double Lunge (left leg) @ 30 s work, 0 s rest
2/4- Double Lunge (right leg) @ 30 s work, 0 s rest
30 s rest and then repeat

Station#4- Core Circuit: 5 minutes
1/3- Spiderman Mountain Climbers @ 30 s work, 0 s rest
2/4- Squat Thrusts @ 30 s work, 0 s rest
30 s rest and then repeat

Here's some video highlights of the fun:

This one is a fun one, folks.
Literally, a little something special for everyone in camp.
Enjoy!

20-10 Complete Body Blubber Annihilation

1-Prisoner Squat
2-DB Chest Press
3-Knee Ins
4-SL Hip Extensions
5-Diagonal Lunges
6-BW Row
7-Side Pillar (+knee to elbow variation)
8-Split Jump + Squat Jump
9-T-up/Grasshoppers
10-Stationary Sprints/lying Snow Angels

Oh, what the heck...let's have a Screamer.
Hit the timer for 8 seconds of tuck jumps and
12 seconds of resting front pillars. ;)

The video is below...but before you go off and tear into a killer
workout...you better be prepared with THE most important training tool.

I'll give you a clue...

You can't 'out-train' inferior nutrition choices. Period.

The best program in the world will always fail if you are eating
supportively and fail to fully RECOVER.

There it is...the super secret, top level insider trick...RECOVERY.

Alright, so maybe not so secret - but the reality is that MOST get it wrong.

It truly makes NO sense whatsoever to workout with such intensity and effort to reach your goals, IF you are not putting the 'good stuff' back in to recoop and RECOVER. The key is nutrient balance.

Once more because it is that important: NUTRIENT BALANCE is essential for RECOVERY.

Without it, you are spinning your wheels going nowhere fast.

PS: I am NOT a sales rep here...I am simply sharing what I know will work and what I can fully trust. (I am bombarded with the endless question - what should I eat after a workout - and I am just giving you the best answer I can).

Prograde Workout has been an essential part of my nutrition plan for the past year, it helped me and keep up with the workouts, stay strong through the workout and RECOVER BEST from the workouts.

You know you are going to buy supplements somewhere - why not get them through someone you KNOW (me), someone you can trust (me) and can come back to for any questions you might have (me) ;).

Give it a shot and save a few buck in the process - but the 10% ends this Friday - here you go - see for yourself ->

Prograde Workout >>> Click HERE <<<<

OK...so you are all set now...crank out a hot one here:

20-10 H.I.T. Workout of the Day (Cardio Emphasis)

Exercise #1: Sandbag Relay
Exercise #2: Jump Rope Variation

Enjoy!

50-10 5 Exercise Circuit

1-Front Loaded-SIFF Stationary Lunge /SIFF Stationary Lunge RIGHT
2-Single Leg DB Snatch to Sky Ground to Chins
3-T-Up (Pushup Option)
4-DB Drop squats + Press
5-Overhead Band Flutters

4 Minute Screamer:
20-10 Super Skaters/Super Skiers

Crank it up!

Shopping for a new swimsuit this summer and want to look and feel your best?
Do NOT believe the hype when it comes to revealing
your sexy 6 pack abs...
I've got 5 myths you have to AVOID.

But first, check out camp workouts so
far this week!

Boot Camp Workout of the Day
**Special Welcome to all our returning campers and new tryout members
for our Phoenix location and new Desert Ridge location -
You guys ROCK!**

Day 1 - Motivation 101
50-10 5 Exercise Complex
Dynamic Front Pillar
Reverse DB Lunge – Front Loaded
Pillar BW Row (DB Option)
Burpee with Knee Ups (Walkouts)
DL Hip Extension

** CAMPER OF THE DAY (6-22-09):
PHOENIX 5:30AM: Danita C.: Congrats on giving 100%, being motivated and dedicated to changing
her body for the better!
DESERT RIDGE 6:30PM: Carolina R.: Congrats to Carolina - this girl is a fireball
of strength and energy...she seemed quite and reserved, but when she cranks the intensity - you gotta step back, she's on serious fire. Nice job, girl!



Here's what we did on Tuesday:

30-60-90 Super Circuit
Zone #1
Squat Variation – Goblet Press/Y-Squat
Mountain Stepper
SL Hip Ext.
Zone #2
DB Deadlift with SA Curl to Press
Split Stance Lunges
Side Reach+Row
PLUS we rocked out an additional 15 minutes of our new
"Afterburn Training" to tap into massive fat burning
after our peak intensity interval session.

Wow!

CAMPER OF DAY (6-23-09)
Ms. Sarah L.: Sarah is seriously impressive - she is
so intense and so fun to have in camp - I can't wait to
see how far we can take her progress!

DESERT RIDGE: CAMPER(S) OF THE DAY: Morghan, Carolina, Lisa and Maureen...so much hard work put in, can't begin
to describe how proud I am of these 4 strong ladies!





*************************************
5 Myths for Beach Body Abs

There's a pretty good chance that you'll find yourself in a bathing suit sometime this month…poolside, on vacation, the beach – the time is here.

If you are like most people then that realization will 1) bring a grimace to your face and 2) will motivate you to lose some weight.

While I commend your desire to slim down before baring it all, I'm here to warn you of the 5 myths that most people fall for. Don't waste precious time on the following nonsense:

Myth #1: Starve the pounds away.

Attempting to lose weight by starving yourself is not only ineffective, it's also dangerous. It may seem that severe calorie restriction would deliver the quickest weight loss, but your body is complex and by doing so you'll disrupt your metabolism and slow your results. Not sexy.

Tip: Don't starve yourself - instead eat whole food, healthy small meals throughout the day.

Myth #2: Take diet pills to boost your effort.

It's so tempting! The commercials make compelling claims about the power of diet pills, but don't fall for it. Did you know the popular one “Hydroxycut” was recent RECALLED by the FDA for the damage (and death) it is has been proved to cause?

Tip: Don't pop a pill - instead incinerate the calories with proper exercise.

Myth #3: Do extra crunches to flatten your abs.

People spend about 217 BILLION a year on products to help them flatten their tummies and reveal 6 pack abs. Newsflash: Save Your Money. And stop doing crunches or sit ups in pursuit of the elusive sexy core. You need focus on burning off the layer of fat that is covering up your abs.

Tip: Don't obsess about crunches - instead focus on fat burning.

Myth #4: Eat packaged diet foods for speedy results.

All the money spent on pricey “diet” foods is mind boggling. More often than not these products are packed with refined sugar and other artificial ingredients that your body doesn't need.

Tip: Don't eat packaged diet foods - instead stick with nutritious whole foods.

Myth #5: Avoid all carbohydrates in order to slim down.

NO NO NO. Carbohydrates have been given a bad rap, which is unfortunate because you can (and should) eat carbs while losing weight. Yes, you need to eliminate the processed sugars from your diet, but increase the whole fruits and veggies. The key is to stick with the majority of your carbs from with whole grains, oatmeal and brown rice while avoiding processed and refined flours and sugars.

Tip: Don't eliminate ALL carbohydrates - instead stick with nutritious, fiberous carb sources like green vegetables and select fruits. Oh…and it them at the right time of day – but that’s a whole other story ;)

Now that you know what NOT to do in order to look sport some s.exxy abs this summer, it's time to go over your beach body game plan. Here's what you need to know in 3 simple steps:

• Step One: Cut out the junk.

The best way to do this is to start by purging your kitchen. Look at the ingredient lists. Get rid of sugary, processed foods. Once the junk has been cleared out don't buy any more of it. Remember that your beach ready abs depend on what you eat - don't eat junk!

• Step Two: Focus on whole foods.

Replace the junk food in your life with plenty of the following: cooked and raw vegetables, fresh fruits, whole grains, moderate amounts of seeds and nuts, lean meats and low fat dairy. Clean eating really is that simple.

• Step Three: Come train with the most elite fitness system on the planet.

This is pretty obvious. With the proper accountability, motivation, efficient fitness systems and expert coaching, you’ll be on the fast track to the beach looking like a million bux. Grab your 2 week free tryout for the fastest, most effective rapid belly blubber burning system possible by calling 480-981-6877 or shoot me an email at curtis@arizonafitnessbootcamp.com to lock in a spot at our Phoenix or new Desert Ridge location.

Father’s Day is an awesome day to celebrate…a time to honor dads who try so hard to be role models and who have worked so hard so we could have so much.

But there is also a darker side to this story…many dads (30+, 40+, 50+ years old) are now in the worst physical shape of their lives. Sad, but true.

A lot of fathers are suffering from a dangerous condition
called “Metabolic Syndrome X”.

One of the main indicators of someone who has this metabolic disorder
is “abdominal obesity” (as pictured here). The really scary part is
that far too many are in this exact shape.

One of the main indicators of someone who has metabolic disorder
is abdominal obesity, as clearly demonstrated in the picture above.
The scary part is that many of our father’s look just like this!



So WHAT exactly am I talking about? Please read below for a
description of Metabolic Syndrome from www.MedicineNet.com:

What is metabolic syndrome?

An association between certain metabolic disorders and
cardiovascular disease has been known since the 1940s.
In the 1980s this association became more clearly defined and the
term metabolic syndrome (also known as syndrome X or the
dysmetabolic syndrome) was coined to designate a cluster of metabolic
risk factors that come together in a single individual.
In more current times, the term metabolic syndrome is found throughout medical literature and in the lay press as well. There are slight differences in the criteria of diagnosis – depending on which authority is quoted. Regardless,
the concept of a clustering of risks factors leading to cardiovascular
disease is well accepted.

The main features of metabolic syndrome include insulin resistance,
hypertension (high blood pressure), cholesterol abnormalities,
and an increased risk for clotting.

Patients are most often overweight or obese.

Insulin resistance refers to the diminished ability of cells to
respond to the action of insulin in promoting the transport of
the sugar glucose, from blood into muscles and other tissues.
Because of the central role that insulin resistance plays in
the metabolic syndrome, a separate article is devoted to insulin resistance.

How is metabolic syndrome defined?

The definition of metabolic syndrome depends on which group of experts is
doing the defining. Based on the guidelines from the 2001 National Cholesterol Education Program Adult Treatment Panel (ATP III),
any three of the following traits in the same individual
meet the criteria for the metabolic syndrome:

1. Abdominal obesity: a waist circumference over 102 cm (40 in) in men and over 88 cm (35 inches) in women.
2. Serum triglycerides 150 mg/dl or above.
3. HDL cholesterol 40mg/dl or lower in men and 50mg/dl or lower in women.
4. Blood pressure of 130/85 or more.
5. Fasting blood glucose of 110 mg/dl or above. (Some groups say 100mg/dl)

And though Metabolic Syndrome actually affects more women than men, there is certainly no shortage of men 40 years and older who have that “deadly beer gut” that literally makes them a ticking time bomb for a slew of serious medical conditions.

But there is good news amongst this frightening reality: The most common cause of metabolic disorder is of course a vicious combination of a lack of exercise and poor diet.

OK, fellow dads…here are my top 3 fitness tips to help save your life.

If not for yourself, do it for those that love you!

Life Saver Tip #1. Ease up on the brew-hahas.




For most, it’s no secret how a lot of daddy bellies end up looking more like a keg than a 6 pack…beer…and lots of it.



It is truly amazing how detrimental alcohol can be on your body composition
…check it out:

How Alcohol Makes You Fat

-Alcohol first passes through the esophagus as it travels to your stomach.

-From there, 20% of the alcohol is absorbed immediately by your bloodstream.

-The remaining alcohol travels to your intestines and is absorbed from there.

-The alcohol in your bloodstream then travels directly to your liver.
It is here that the body breaks the alcohol down, something that is
absolutely essential since alcohol is toxic to the body.

-Alcohol brakes down into acetate and acetaldehyde which IMMEDIATELY
signals to your body to stop burning fat. Even worse, another waste product of
alcohol, acetyl CoA, actually starts to make more body fat.

If you’re boozin’, you AIN’T losin’!

What Does this Mean?

-Your body can only effectively process 0.5 to 1 ounce of alcohol per hour

-How much damage? A 12-ounce beer contains about 0.6 ounces of alcohol. If
you consumed 5 of these, your body would be inhibited from fat burning for up to
6 hours. This is aside from the fact that your body will actually be storing fat
during these 6 hours!

The more you drink, the longer your body is inhibited from
burning fat in addition to a greater fat build up from excess acetyl CoA.

As you can see, just one day of over the top drinking can set you back days (probably more like a week) when it comes to fat loss!


-What’s the worst-case scenario? Mixing alcohol with sugary beverages
promotes even further fat gain due to the resulting insulin surge
that triggers fat storage (e.g. regular beer or cocktails mixed with
soda, juice or “energy drinks” like Red Bull)

The Bottom Line?

If you want to be lean and keep your fat burning furnace stoked to the max, you must minimize ALCOHOL consumption!

If you just gotta drink:

a.) Choose wine or hard liquor and “light” beer
b.) Limit alcohol consumption to 1-2 days per week with a 1-2 drink per day max
References:
Campbell and Volek, “TNT Diet: Targeted Nutrition Tactics”

Life Saver Tip 2.) Spend less time working on the “Mirror Muscles”.

Most dads I see in the gym just want to imitate the meatheads they read about
in the latest fitness magazine, emphasizing the mirror muscles…”big chest, big biceps, big chest, big biceps” as they spend a good majority of their workout
focusing on these areas.



Look, I think I know why most guys won’t spend the same amount of time working their legs…unless they wear a speedo to the neighborhood pool party (please, fellas – don’t), legs are not the first thing on display.



Do not underestimate the power of strong, muscular legs…they are the key to torching your gut. After all, the majority of your body’s muscle mass, and thus metabolism, is contained within your lower body.

Not giving proper attention to your lower body is like going to a gun fight without a gun, and here’s why:

a.) Training your whole body (legs included) not only helps you burn more calories each workout, it also maximally depletes your body’s glycogen stores (the sugar in your muscles) to allow for more total body fat burning

b.) The more lean muscle mass you have in your lower body the more calories your body will be burning 24-7-365 outside of your workouts

c.) Whenever you work your legs you generate the largest increases in natural anabolic hormone levels which translates into more total body muscle and less ugly, unwanted body fat

So in other words, if you want better abs, you better start working those legs in total body fashion! This can be easily accomplished with 3 full body workouts per week that train your upper body, lower body, and core within the same workout.


Life Saver TIP 3.) The “no pain-no gain” mentality will beat your body into serious submission.

The “no pain, no gain” mantra is quite possible the most misunderstood battle cry inside the gym.

“Pain” is a good thing as long as it’s the right “type of pain”, as explained here:
When a workout BURNS YOUR MUSCLES and you working them to fatigue, that’s a good pain.

This means you are now pushing past your comfort zone to inspire change, working with intensity to torch calories and build muscle, and burning sugar so your body can burn fat for hours and hours after your workout.

When a workout HURTS YOUR JOINTS that’s a bad pain- it means you are quickly wearing down the structural integrity of your joints and will soon be unable to do anything without pain or stiffness. This is most often caused by a combination of using too heavy of loads, poor exercise form and technique, strength imbalances, and lack of mobility and/or flexibility- more reason to seek professional fitness guidance!

So there you have it. Nothing is more disheartening than watching dads who don’t train for longevity…and in turn, are not able to fully play (or keep up) with their kids or grand kids, or even participate in everyday recreational activities with their buddies.

Do yourself, your family and friends a huge favor stop training like such a meathead when it comes to working out.

Take good care of yourself and I wish you the best of luck!

PS: I love you Dad!

(photo below is my little boy Lincoln with my dad, Curtis Sr.
…yes, I am Curtis Jr. ;))



##########

So you are at home with the kids, but you still want to get
a good, total body fat-burning interval workout in.

What do you do?

Try this 4 minute 20-10 interval sequence with "weighted"
push ups and "loaded" squats. :)

Enjoy...

Boot Camp Workout of the Day:

"Crunches Suck for a Sexy Core" Circuit

50-10 5 Exercise Complex
Dynamic Opp Hip Touch
Side Pillar T-Stab (L Side)
Side Pillar T-Stab (R Side)
Upper Body Twist
Spider Climb (NL: Add Push Up)



Want in on the most exclusive boot camp training in the valley?
Activate a FREE 2 Week Tryout for the upcoming phase, starting on June 22 -
and also be a part of the ultimate "Sexy in 6 Weeks" Boot Camp Transformation
Contest - with winner(s) walking away with lean, beach ready bodies and over $2000 in prizes.

Call Curtis at 480-981-6877 to be included...spaces are filling, and time is limited!

Before we get started, don't forget that we have some fantastic things in store for all of you:
- Sexy In 6 Weeks Summer Transformation Contest starting June 22
- pending launch of a new Scottsdale/Desert Ridge Location

To participate in the transformation contest or be put on the waiting list for the new Desert Ridge location, please call me at 480-981-6877 right away.

###

Last week, I packed for a long weekend trip to New Jersey...and I knew I wanted to eat as clean and healthy on the go - and airport food was NOT going to be an option ;)



So, I took a little extra time and prepared my brief case with some bare fat loss essentials:



- Pre/Post Workout Protein Powder (put in baggie or travel container)
- Meal Replacement Powder (put in baggie or travel container)
- Shaker bottle
- Daily Multivitamin
- Trail Mix snacks (organic, no sugar added, no preservatives, etc.)
- Green Tea packs
- Raw Almonds
- Snack Bars (Organic Chocolate Cravers or LaraBars work great)

Just remember, you don't have to eat crappy when you are on a trip, just prepare a little ahead of time and you'll do great.

###

While in Jersey, I had the chance to mastermind with some of the most talented and skilled fitness professional I've ever met...I even helped demo what I so affectionately called the "Abs Workout from Hell"

Here it is (I'm the one in the middle)...the sound quality in the room wasn't very good, but you'll get the idea:

A brutally effective workout, ZERO crunches, ZERO sit-ups...just results.
Sounds familiar, huh? ;)



###

Getting back into the swing of things back home, we had a FREE BONUS bodyweight cardio workout at camp...no machines (you know how I feel about silly ellipticals), and no dumbbells...just good ol' fashioned motivation, as displayed by Amanda (our latest Boot Camp Superstar).

Here's a 'treadmills suck' cardio workout you can do anywhere, anytime to blast body fat and crank metabolism...



Your Total Body Transformation Coach,
Curtis
curtis@arizonafitnessbootcamp.com
480-981-6877

PS: If you haven't done so, please take a quick 60 second survey to help me fine tune our program to give you even better results:
Go here now: 60 SECOND SURVEY

New summer season, new sizzling workouts, amazing results...

it is all in store, and it'll just keep getting BETTER...with YOUR input.

In fact, I NEED your help...in order to keeping giving you guys want you
really want, go ahead and give me some critical feedback on what to offer:

Click here to take this short 60 second survey!

For all my boot campers, future boot campers, blog readers, newsletter subscribers...

Help me help you!

Here's the link again:

http://www.surveymonkey.com/s.aspx?sm=fSNFdT1tjCfEutq56FMx3w_3d_3d

So how was your Memorial Day weekend?

Family, fun, great times...all because of the amazing men and women of the most powerful military on the planet - a HUGE THANK YOU to all have and are currently serving the United States of America!



OK, so let's be honest...did you blow your diet on the weekend?

Skip your workouts?

Don't worry, it happens.

But here's one thing you must NOT do if you want to get back on
track and transforming your body.

Do NOT hit the "treadmill confessional", thinking you are going to out-exercise a poor diet - it simply is NOT going to happen.

So don't bother heading to the gym, hopping on the (Insert favorite cardio machine here) for 90 minutes of boring steady state cardio in hopes of outrunning all the damage that has been done.

You WILL be disappointed by the lack of long term results.

Hell, I could show you tons of social proof and proven research that reveals that even after 300 hours of cardio during the course of 365 days only helped carve off a measly 6 pounds.

You need to find ways to make better use of your time...so here are 3 things you NEED to do right now for maximum body transformation in the shortest amount of time.

1-Let lean proteins, fruits and vegetables dominate your daily meal plan. OK, so you went overboard at the family BBQ. That was yesterday - this is now...start fresh today.

2-To get your body back into muscle building, fat burning mode...you must use strength training coupled with metabolic intervals. If you like to jog on the treadmill or whatever cardio machine floats your boat, do that AFTER you have performed your strength based, interval training. Since your metabolism is in direct correlation to the lean muscle you have on your body, you must increase your lean muscle tissue to increase your metabolism. Interval training is PROVEN 9 times more effective than ordinary, state state cardio. Period.

3-Don't forget the details: take a high quality whole food multivitamin, drink plenty of water, take an omega-3 supplement, getting enough sleep, and make sure your post workout recovery meal is always ready to go, are all very important components to being successful.

Listen, there is no magic pill for fat loss - albeit there are hundreds of products on the market that will have you believe otherwise ;)

Melting fat off your body and transforming it into something that will allow you to stay healthy, fit and sexy for life is HARD WORK. Make no mistake.

However, when the time comes that you step out of the shower, taking a look in the mirror, and say "Damn, I look goooooood!" - you'll know it was worth it ;)

Bring the intensity!

Curtis
480-981-6877
curtis@arizonafitnessbootcamp.com
http://www.arizonafitnessbootcamp.com

This is a bonus post I wanted to throw up in addition to our earlier workout related post that went up this morning...since nutrition is 80++% responsible for optimal ab fat loss, it's worth the time.

There are all sorts of crappy supplements on the market you don't need. Some of the stuff is flat out useless. Some of the stuff is good, but the actual product and brand is lousy.

And then, there are some products that are just flat out amazing for you.

Bottom line: The health benefits associated with a quality Krill Oil supplement are just too powerful to ignore. I don't know if I can be any more blunt about it.

Besides the fact Krill Oil doesn't cause "fish burps" like fish oil capsules do, its just one of the best sources of Essential Fatty Acids.

Krill Oil can also:

Help protect your heart

Improve your memory

Strengthen your immune system

Minimize the damage caused by free radicals

Reduce joint pain and PMS symptoms

Aid the fat loss process

I'm telling you, it really is one heck of a powerful supplement. And the only brand I recommend is the brand I personally trust is - Prograde Nutrition.

Their EFA Icon is the best Krill Oil product on the market, as far as I'm concerned.

Crank the intensity!

Curtis

PS - Again, believe me when I say that there are all sorts of lousy supplements on the market. But a solid Krill Oil product is NOT one of them. It's an extremely powerful nutritional product with extraordinary benefits. For the best quality Krill Oil get Prograde Nutrition's EFA Icon

PPS - Prograde also includes the research studies on Krill Oil. Just click on one of the links above to check those out. You'll find them at the bottom of the page.

I have a few diet tips to survive the weekend onslaught of junk food temptations, but first...

Fact: the absolute best way to build muscle that will burn fat and boost metabolism the fastest way humanly possible is to perform total body movements in a peak intensity interval fashion.

Since our boot camp program is build on this foundation of high metabolic training, let’s pair a couple of powerhouse moves into a workout you can do in just 4 minutes.

After a proper dynamic warm-up, prepare to perform the following 2 exercises in alternating format using a 20 seconds on, 10 seconds off sequence.

Exercise #1: Push Up Variation
Exercise #2: Squat Variation

You will repeat this 30 second round a total of 8 times for a total of 4 minutes.

Check out one of our boot camp Top Performers, Kristina, as she demonstrates that a really busy mom like herself can be strong, lean and fit!

-Take note she is rockin’ the rear foot elevated pushups and awesome “butt to the ground” deep deep deep squats!



Congratulations…you’ve just set your body in motion to jump start a serious calorie burn and metabolic burst that will last all Memorial Day long.

Now, keeping your calorie and diet in check, make sure you employ some body fat combat strategies:

~ Try to make better choices…chicken over hot dogs, fish over fries., grilled veggies over fatty fried stuff.
~ Keep portion sizes on the real – think “fist” sized proteins, pile up on the fruits, veggies and limit the desserts to the bare minimum…this could be a slippery slope if you let it! So don’t. ;)
~ Be aware of calories consumed - avoid high calorie appetizers and multiple servings.
~ Look for hidden nutrition danger – high calorie/sodium condiments and side dishes can do more damage to your flat belly and sexy abs mission than you might think!

Stay safe and healthy - we'll catch up with you next week...

Bring the intensity!

-Curtis
curtis@arizonafitnessbootcamp.com
480-981-6877

In the past, I’ve shared the best exercises for rapid fat loss and strengthening muscles, featuring variations of multi-joint, compound movements for your upper body (e.g. push-ups, pull-ups, rows, dips, etc.), lower body (squats, deadlifts, lunges, etc.), and core (pillar holds and rotational core exercises). These exercises will provide the biggest bang each and every time, for maximum results in less time. Even better are total body combo exercises like a squat to curl or lunge to press or a squat thrust and pillar variation that takes the whole body workouts to new level.

But, that is not what today’s information is about.

Let’s focus on the most popular exercises you should NEVER do. The following list includes movements and machines that deliver little to no results and can even cause injury.

The 7 Popular Exercises You Should NEVER Do

1.) Abs Machine



Walk into ANY gym on the planet - you will find this useless hunk of junk.

Here's the deal: Crunches and sit-ups only promote excessive flexion of the lumbar spine and tend to cause neck and back pain.

What’s worse than crunches or sit-ups?

Doing a similar movement with added weight in a machine that only trains your body in an unnatural front to back motion in a seated position! Yup, good ol' ab machine!

Yes, an abs machine, like a crunch or sit-up, do make you "feel" like you're working the abdominal muscles, but there are far better ways to accomplish this without the high risk of short and long-term injury to your spine.

Remember, the true function of your core is stabilization, both static and dynamic- to be able to maintain a neutral, straight-line position from your hips to your shoulders in all 3 planes of movement (front to back, side to side, and rotational) no matter what the external stimulus may be. In other words: STOP doing this stupid machine, and while you're at it, ELIMINATE crunches and sit ups from your fat loss workout routine. It's pointless for melting fat from your belly.

Better Training Update: For lean, athletic abdominals, you need to focus on pillar stabilization exercises like front, side, and back pillars with ground based rotational core movements with chop variations and upper body twisting motions.

2.) Lower Back Machine



If I DESPISE this useless abs machine, what do think I have to say about the “lower back” machine?

Just like its counterpart, you see it in every gym on the planet...and yet, it still ranks as one of the most stupid exercise machines ever created.

First, people already use too much of their “back” on most movements because of having tight hips, joints and inactive or weak glute muscles. Because of this, I recommend to focus more on hip extension movements that strengthen your rear, rather than continually overloading the spinal erectors. This will help correct muscle imbalances.

Second, just like the abs machine, this bonehead machine trains your body in one plane of movement - in a fixed path and, as a result, does not strengthen your key stabilizer muscles. Big omission, not good.

Lastly, the way that most people perform this movement is out of control – fast, jerking of the weight back and forth…not a good idea when it comes to performing any type of weight training.

Better Training Update: For a functionally strong, stable back, you should focus on correctly performing more deadlifts, good mornings, and hip extension variations while simultaneously focusing on the corrective stretching and self-massage of the Lumbo-Pelvic-Hip (LPH) area. A prone cobra, or airplane as it is sometimes called, is also a great exercise to improve spinal erector endurance while simultaneously improving scapular strength and stability.

3.) Leg Extension Machine



OK, I’ll admit it…I remember doing this exercise machine years and years ago. I thought I was so cool in the gym, because I would load up the entire stack and abuse the living hell out of knees trying to accomplish 3 sets of 10. I cringe when I think of the damage I could easily do the 2 most precious joints on my body.

Listen, here is the bottom line…this machine has the potential to cause havoc on your knees.

The excessive compressions on your patella will without a doubt results in the brake down of articular cartilage, which will in turn result in a bunch of arthroscopic knee surgeries to remove loose bodies and eventually full blown crippling arthritis. Doesn’t sound fun to me.

In other words: Avoid this machine like swine flu!

Better Training Update: For functionally strong, stable knees, focus on both knee-dominant (lunge, step-up, and single-leg squat variations) with hip-dominant SINGLE-leg exercises (single-leg hip extension, deadlift, and good morning variations) to prevent strength imbalances between limbs AND to prevent muscle imbalances between your front and backside muscle groups.

4.) Fly Machine



If your goal is tear your chest apart and destroy your shoulder's rotator cuff, then by all means, please include this machine to your exercise routine.

Again, the use of this machine virtually eliminates the valuable stabilizer muscle training…especially in and around your shoulders. Big omission, not good.

Better Training Update: For functionally strong, stable shoulder muscles, you should focus on performing an equal amount of pushing and pulling exercises. In fact, more pulling exercises initially may be a good idea if you find yourself hunchbacked from years of focusing on your mirror muscles (chest, abs, and arms) while neglecting your shoulders (front, upper and mid shoulder areas). For pushing exercise ideas, the best thing you can do is include a plethora of these push up variations. With proper form and technique, they will safely train the entire front side of your body but will also engage your upper back musculature in a way that the bench press never could.

You can also benefit from adding a dumbbell fly movement to your routine as well.

5.) Elliptical Machine



Listen, if you are struggling with severe obesity and have not exercised in over 10 years, then this machine MIGHT have a small purpose. Otherwise, it’s not really the best. Not even close.

Yes, it is a low-impact alternative to running on a treadmill (which just the thought of makes my knees ache), but there is limited range of motion during the movement and does not burn nearly as many calories as the little control panel on the machine claims it does.

Furthermore, the elliptical is not a good machine to do fat-burning intervals on because it promotes excessive hyperextension or strain on the knee. This can easily result in injury at high levels of speed or resistance. Ouch. However, if you are looking for a quick steady-state cardio fix following your peak intensity interval training, this maybe might be a choice, but not usually.

Think about this for a moment…what is very first machine people who are new to bodyweight cardio exercise try when they are in the gym? The elliptical! Why? Because it’s so freakin’ easy!

Trust me, I have been there…plodding away for hours on this dang thing. I used to convince myself that the elliptical was a good option for me because I wanted to protect my knees. But then I finally woke up one day I realized I needed to get better results and provide better recovery from my training. This included corrective stretching and self-massage on my front/inner/outer hips and thighs to improve my tissue recovery and ability to heal AND improve hip and ankle mobility to take pressure off of my knees so that I could be functionally strong and limber.

Better Training Update: For optimal results during your cardio training, you have to focus on intervals. It’s a fact that these protocols will burn 9 times more body fat than aerobics and also result in greater improvements in overall conditioning than long, boring, steady-state cardio. If you are overweight/de-conditioned and/or have joint issues, a more logical place to start an interval training program is on a spin bike, or better yet, an Airdyne Bike which has both upper and lower body attachments to make it more of a complete body conditioning workout.

If you want to crank it equipment free, use body weight based exercises like jumping jacks, stationary running, split jumps and the like.

6.) Abductor/Adductor Combo Machine AKA "Sex Machine"



Ah, the seated sex machine… this one reminds me a time years and years ago where me and my buddies would stand around at the gym watching some hot chick crank out 100 reps, or if we were lucky, a 1,000 reps on this dumb machine. Yes, those were the good times. ;)

But here is the reality: no amount of opening and closing of your legs on this machine will help you fit into your “skinny jeans”. I know you’re smiling – I laughed out loud when I just wrote that description.

Women all over the world seem convinced to this day that this “naughty” machine can some how help them burn off the cellulite or rid themselves of the “jiggle thigh syndrome”.

How many times have I heard: “What exercises can I do to get rid of this flabby leg fat” or to “trim and tone” their legs? Way too many to count.

Shall I remind you that spot reduction training is a MYTH? Seriously, no amount of direct inner or other hip-thigh rotations will burn that unhealthy fat covering those sexy legs buried deep inside.

What do you say? You with me? First, clean out all of the junk carbs from your daily diet and starting consuming lean proteins, healthy fats, and fruits and nutrient dense veggies every 2-4 hours while pouring water down your throat like a crazy person. The reality is that most of us do not drink enough water, though you think you might. Drink more. Got it?

Then of course, get off that seated sex machine and get your hiney into a total body interval based workout!

Better Training Update: The most effective movement and exercises for your inner and outer-hip thigh will come from band-resisted hip walk variations, side pillar variations, and any and all single-leg exercises, especially multi-directional lunges (lateral, semi-lateral, etc.)

For some awesome resistance band exercise ideas, you've got to head over and check this out:
Band Training

7.) Leg Press Machine



If you are leg pressing, then you don’t know squat. Yes, pun intended ;).

It never ceases to amaze me how we all look for the easy way out when it comes to working out. It’s clear why people prefer to leg press - they get to virtually lay way back or just sit on their rear (depending the machine variation at the time)

If you want both nice legs and a flat midsection then you need to squat! This is the king of all exercises and is a must.

And no, you can’t squat lying on the ground, sorry. :(

The reality is that squats are a tough exercise. They require more muscle fiber than you can imagine. Plus, they require a significant amount of intense effort most people are not willing to give…which is why most never see the results they truly desire.

If that weren’t enough, this brainless leg press machine could very well be a major contributing cause for the rapidly increasing number of injured, bulging and herniated discs among avid gym members. People almost always use too much weight and use bad form resulting in brutally compressive forces on the knees and spine.

Better Training Update: The simplest, most effective (and safest) exercises for your lower body are a healthy combination of double-leg and single-leg exercises using free weights and body weight based movements. Be sure to perform an equal amount of knee-dominant lower body exercises (e.g. squats and lunges) and hip-dominant lower body exercises (e.g. deadlifts and single-leg hip extensions) to make your knees, hips, upper and lower back strong and injury free.

Have you noticed that each one of the useless, injury prone exercises involves a MACHINE?

Get off those damn machines and focus on performing useful, functional movements using your body weight…then throw some toys in the mix: free weights, bands, stability balls, etc.

Not only will you see better results with your fat-burning and muscle-building efforts, but more importantly, you’re not gonna end up hunched over, walking with a limp and broken down knees by age 45;)

Bring the intensity!

Curtis

PS - What other exercises do you see people doing in the gym that make you cringe? What other exercises do you absolutely hate? What exercises have gotten you (or your clients) hurt in the past?

Go ahead and share your personal experiences by posting a comment to this blog post, thanks!