WARNING: This post is for grown ups who are not offended by frank language. If you can’t handle a bleeped out 4 letter word do not read this post. If you think you have what it takes, keep reading.

I’m sure you have heard the term “paradox”. The dictionary defines paradox as “a statement or proposition that seems self-contradictory or absurd but in reality expresses a possible truth.”

They are basically clever sayings that screw with your head.

One pretty famous paradox is called the Unstoppable Force Paradox. It caught my attention the other day and started my gears turning. It goes like this:

What happens when an unstoppable force meets an immovable object?

So being the clever boy I am I have solved the paradox: When an Unstoppable Force meets an Immovable Object we soon find out that one of them is an F’ing fraud.

But which one?


The only true unstoppable force, Chuck Norris.

Let me explain how I see things. It is actually quite simple. In life YOU must be the unstoppable force, and while things might seem immovable, they are not. They are the aforementioned f’ing liars.

But you must believe it for it to be true. You must believe that NOTHING is immovable.


The only true immovable object, Homer Simpson.

I hear it all the time "My schedule is so busy, I don't have time to workout". Really? You mean don't can't get your a** out of bed just 5 minutes earlier and do
a quick intense 5 minutes of bodyweight squats and jumping jacks (or some variation
of that will jack your heart rate and boost your metabolism the rest of the day)?

Reality check folks: this is a mindset, plain and simple. Are you going to be controlled or are you going to be doing the controlling?

You do not move your workout around to fit your schedule, you move your schedule around to fit your workout. That is when success happens.

Part of the issue is the semantics. Too many people think of it as *just* a workout. Well it ain’t just a workout – it is your health, it is literally your life. And that is why it is so important.

So get your S^*t together already, and get your priorities straight. Seriously.

Not having enough time to work out is a bulls^*t excuse, and it is not valid. Yes you do. Get your a** out of bed just 5 minutes earlier and do
a quick, intense 5 minutes of bodyweight squats and jumping jacks (or some variation
of that will jack your heart rate and boost your metabolism the rest of the day).

"I don't know how to eat right". Equally bulls**t. There are resources out there that have the information you need. You can always email me or worst case scenario you can Google. And if all else fails - eat crap loads of veggies and fruit. No one ever got fat from eating too much spinach.

Let me steer this to the positive and make it as simple as possible: You must become the Unstoppable Force and turn everything else into the (not so) Immovable Object. Let nothing stand in your way. You must be ruthless in your pursuit of your goals no matter what they may be.

You owe it to yourself. Your life literally hangs in the balance.

OK, so I know this isn't fitness related, but we are all
so appreciative of the freedom we enjoy year around - especially
during the holidays.

Do you have a friend or family member in the military? Can you imagine
the excitement of being surprised by them coming home to you during
the holidays?

Grab a tissue and enjoy ;)

Starting Monday, November 22, 2010 - the Desert Ridge location shifts to our new indoor/outdoor warehouse boot camp. This one-of-a-kind training will forever change the way you look at fitness and fat loss ;)

The google maps for our new location is here

The actual street address is here:

20635 N. Cave Creek Road
Phoenix, AZ 85024

You will see Mohawk Plaza building on east side of road. Furniture Ranch, Dolphin Pools and PAWS Animal Clinic are visible in the front.

Rock Star does NOT have a 'store front'.

You will enter through north gate (the south gate is always locked) and
drive around to back lot and we are in warehouse #AW6.

(Again, Rock Star Boot Camp does not have a 'store front' like Furniture Ranch, so that is why you have to drive around to the back side of the building, always entering through the NORTH gate as the south gate is permanently locked)

Call 480-981-6877 with any questions.

Hope to see you soon!

Here's a few more post-workout snack/meal ideas:

Protein Shake with Banana

After a workout, you want ample protein combined with a carbohydrate. A protein shake made from whey protein, water, and half a banana is a great choice, since your body quickly turns it into energy.

Recommended Serving Size: 2 scoops of whey protein powder combined with water and 1/2 banana, 250 calories

Peanut Butter & Banana on Rice Cakes

If you're craving something more substantial after a workout, a healthy peanut butter and banana sandwich will fit the bill. Instead of bread, smooth your peanut butter onto two brown rice cakes for extra fiber (without empty carbs). And while you may usually avoid bananas because they're too full of sugar, eating one after a workout is just fine. This is one of the only times I recommend a high-glycemic carbohydrate source such as banana, because the uptake will be rapid. Translation: It'll replenish your energy quickly.

Recommended Serving Size: 1/2 banana, 1 tbsp. peanut butter, and 2 brown rice cakes, 215 calories

Hummus and Pita

Another great carb/protein combo: Hummus and whole wheat pita. Hummus, a dip made from pureed chickpeas, gives you both carbs and protein. Coupled with the slow-release energy from the whole wheat pita, it makes for a snack that'll keep you fueled for hours.

Recommended Serving Size: 1/4 cup hummus with 1 whole wheat pita, 275 calories

Yogurt and Fresh Berries

Protein makes sense after a workout, since it contains amino acids that help build muscle. Your muscles are depleted of amino acids after a workout, so you need an adequate supply of protein to help build them up. Greek yogurt can pack nearly 15 grams of protein; add some berries for carbohydrate-driven energy.

Recommended Serving Size: 1 8-ounce container of plain, low-fat yogurt with 1/2 cup berries, 180 calories

Turkey and Cheese with Apple Slices

If you're not in the mood for a sandwich, skip the bread and eat the fillings on their own! Spread a soft-cheese wedge over two or three slices of lean deli turkey, then roll up for a quick, high-protein, eat-on-the-go snack. Add a sliced apple for some energy-boosting (and glycogen-replenishing) carbs.

Recommended Serving Size: 4 ounces deli nitrate-free turkey, 1 soft cheese wedge, and 1 apple, 240 calories

I think this might be my new favorite person on the planet...
maybe a long lost brother, perhaps?

Couldn't convey the message more clear myself.

WARNING: If you are one who consistently comes up with excuses for sh*t,
this book/clip/author/me is really gonna p*ss you off.

Enjoy!

Unless you enjoy having a sore head, an upset stomach and a mouth like the Gobi Desert after Labor day, follow these tips. Of course the best way to get rid of a hangover is to STOP DRINKING. Of course with the end of the summer and Labor day I realize that I have a better chance of hitting the Lottery than that happening.

1. Slurp some soup

Before you hit the booze, have a bowl of vegetable soup and a multivitamin. The soup is substantial enough to line your stomach and provide you with the antioxidants needed to protect your cells, while the multivitamin prepares the body for the depletion of nutrients caused by frequent urination. You could try dunking the vitamin in the soup instead of bread, but we don’t recommend it.

2. Don’t be cheap

According to Australia's National Drug Research Institute, cheap booze (particularly whisky and champagne) will increase the brutality of a hangover. This is because it contains more congeners, which are the agents in alcohol that give you a hangover. It will also seriously reduce your chances of impressing the girl you’re with.

3. Avoid fizz

Steer clear of diet carbonated drinks and use water or fruit juice as a mixer. Australian researchers found that fizzy mixers, especially the diet variety, increase the amount of alcohol getting into the bloodstream. You should also avoid ice, because the coldness opens a valve at the top of your stomach, encouraging you to gulp rather than sip.

4. Go tall and skinny

We’re not talking women but glasses. US researchers found that using tall and skinny glasses rather than short, wide ones reduces the amount of alcohol you pour into them, even if they hold the same volume of liquid.

5. Chug the white stuff

You may not fancy it, but a glass of milk before bed will pay off in the morning. Researchers at King’s College London say that milk will help hydrate the body without making you pee throughout the night. Milk also contains tryptophan, which crosses into the brain and turns into serotonin, helping you get a good night’s sleep.

6. You can’t beat eggs

A study published by the Journal Of Inflammation Research found that cysteine, an amino acid found in eggs, breaks down the hangover-causing toxins that pummel your liver. It’s best to have them boiled or poached rather than fried in fat.

7. Avoid dubious snacks

It may look tempting, but a Snickers bar the morning after will send your blood sugar levels through the roof and make you feel worse. Choose snacks that will replace the vital nutrients you lost when weeing out all that liquid: bananas for potassium, fruit juice for fructose and vitamins, and a maybe try some 100% coconut water.

8. Like your bike

Hiding under the duvet won’t help – get some fresh air. Taking light exercise will increase blood flow and improve your metabolism, flushing the toxins out of your system quicker. Cycling is better than running because it involves minimal movement of your sore head and zero impact for your fragile gut.

9. Spread bet

Spread some Marmite on wholemeal bread to replenish B vitamins and give you an energy boost. If you're one of the people who hates it, make ginger tea instead by steeping chopped ginger in boiling water for a natural remedy for nausea and bellyache.

10. Pit stop

Try rubbing your armpits with lemon – Puerto Ricans apparently swear by this holistic cure. The lemon juice supposedly stops you sweating, so you avoid the dehydration that contributes to headaches.
-courtsey of Men's Health.

Today's post is from Dr. Weil.com:

As a parent or grandparent, setting a good example is important. This is especially true around the dinner table, since children tend to pick up eating habits from the family routine. Try the following - your family members may not even know they are eating more healthful meals:

1. Incorporate a vegetable into every meal. Peas, broccoli, asparagus, red, yellow or green bell peppers, spinach - you name it, vegetables provide nutrients and fiber.

2. Use more beans and legumes, and less meat. Chickpeas, lentils and beans of all types are good sources of fiber and protein.

3. Serve up whole grains. Brown rice and bulgur wheat provide a delicious, grainy taste and texture - and have more fiber and protein than their white counterparts. Choose true, relatively intact whole grains like these over grains that have been ground into flour.

4. Switch sweets. Instead of soda, stock the pantry with sparkling waters. Pour fruit juice into a pitcher and dilute it to lessen the sugar content. Stock your kitchen with fresh, whole fruits, and leave the cookies in the store.

You don’t need to do any crunches to get a flat belly.

You don't need to do any crunches to see 6 pack abs.

There are numerous problems with crunches.

First, crunches isolate one muscle group – the abs. Remember that in everyday living, the body works as one unit and it’s better to train it as such. Total body movements that work in multiple planes of motion are best.

Second, when you do crunches, you are lying on your back on the ground for part of the time, so your abs are relaxed and not even working during a portion of the crunch. You need to keep your abs braced as if someone was going to kick you in
the gut...at all times...suck up that gut, people!

Third, your abs play a critical role in stabilizing your spine (not flexing or bending it) and should be trained as such. During crunches, your abs are helping to flex the spine, not stabilize it. This will lead to a stiff neck and a sore back.

And finally, crunches are not an intense enough exercise to where you’ll be burning enough fat calories. Even if they did
work (which they don't), who wants to lay around wasting time doing endless amounts of crappy crunches?

So once and for all, crunches should be eliminated from your workout program. They suck. End of story.

If you REALLY want to get a flat stomach without ever doing another crunch (or back breaking sit-ups), you will love -

Mountain Climbers
Prisoner Squats
X Body Knee Ups
Spider Climbs
Mountain Steppers
The Almight Burpee
Plank Variations...and that is just a few.

If you are ready for real intense, effective ab/core/total body training experience - the way it was meant to be - then
Rock Star Boot Camp is your new home. :)

You've seen "The Biggest Loser"...motivational, inspirational - yes.

Realistic? Hardly.

Lose 12lbs in a week? Yeaaaah...not so much.

I have ranted about this for YEARS...this is not healthy for
long term strength and fitness, this is not a realistic set of goals
for the average person to get fit and this show has never ONCE taken into
account the percentage of BODY FAT versus LEAN MUSCLE...it's same every
week - step on a 'weight' scale and be judged.

Have you heard of "learning to dehydrate to manipulate the scale"?

Taking the water from your system, yes - you will "weigh" less.

Big f*****n deal...the scale has a smaller number for a little while -
cause, yes, your body WILL reclaim the water this is supposed to be there
in the first place.

How about basing your 'worth' as a person by a scale number?

If Biggest Loser is reality, so is Star Wars.

I applaud Kai Hibbard for stepping up and telling the TRUTH.

This is the biggest issue I have with the entire weight-loss industry. The fact that it is about WEIGHT loss. Not about lean muscle, not about getting strong, not hip and joint mobility and certainly not conditioning/health.

Not that I am opposed to using weight as a method of tracking progress, it can have it's place (albeit, it is something you should NOT ever focus on), but if this is the ONLY measurement then it encourages people to view their entire work ethic, results and worth as a person as a number on a scale.

If all you care about is losing 30lbs with ZERO regard for your fitness/conditioning/strength/health, then you may as well take a chainsaw to you leg. Forget those stupid, expensive and dangerous HCG-type diets. Just power-up the ol' buzz saw.

I promise that after - you’ll weigh LESS and it won’t take nearly as long.

Ridiculous? Of course. But some of the utterly stupid sh*t I have seen and heard of people doing isn’t much smarter or healthier.

Here is the solution: Move well and often. Get stronger. Eat real food fruit and vegetables. Enjoy lean protein sources and healthy fats. Measure your progress by how well you move, how well your clothes fit and how good you feel and how you look standing naked in the mirror.

Stay off the scale.

Quinoa Cookies (pronounced "Keen-wha"): 1/4 cup honey, 1/4 cup blue agave nectar, 1/3 brown sugar, 3/4 stick of organic butter, 1/2 cup organic peanut butter, 1/2 tsp vanilla, 1 cup organic brown rice flour, 3/4 cup quinoa flakes, 1 tsp baking soda, pinch of sea salt...this made 36 cookies! (so each cookie is low gylemic and filling for a quick treat - NO - do NOT eat all 36 at one time) :)

Heat oven to 350 degrees. Beat honey, blue agave nectar, brown sugar, butter, peanut butter and vanilla in medium bowl until creamy.

Combine brown rice flour, quinoa flakes, baking soda and salt in small bowl.

Add to mixture and beat until well blended. If desired, you can add some walnuts or other nuts here.

Drop rounded 'dollups' about 2 inches apart from each other onto ungreased cookie sheet.

Bake 12-15 minutes or until light golden brown.

Cool 1 minute before removing from cookie sheet.

Enjoy!

I don't agree with everything little "Miss-selling-diet-pills-Jillian Michaels" usually says (yes, she has hawked her name to some garbage diet pill/supplement crap you see at Walgreens), but this video might help some of you dealing with drinking red and trying to lose the blubber.

Check it out and let me know what you think:



Thoughts?

I am asked all the time - "what should I eat throughout the day?".

That's a little tough, depending on what your goals are - but let's say for the sake of this conversation, you are trying to get fit, strong and lean. Sound good?

OK, here is a quick "blueprint" of what a well-balanced day might look like:

Breakfast - 1-2 whole eggs, 1 slice Ezekiel toast, 1 apple,
Green Tea, fish oil or krill oil supplement.

Snack - 1oz raw almonds, 1 pear, Green Tea

Lunch - Grilled chicken/salmon or black bean salad with spinach,
onion, peppers, mushrooms, etc., 1 banana or bowl of cherries,
2 cups unsweetened iced tea with lime or lemon (and be sure to
keep drinking good ol' fashioned ice water for proper hydration)

Snack - Unlimited raw vegetables (you chose) and hummus

Dinner - Protein and vegetables and fruit...so this could be a small
piece of steak, chicken, or fish, along with your favorite
vegetables, and a bowl of your favorite fruit. Throw a little
avocado/salsa in every now and then to mix it up.

Now, listen - this blueprint won't change too much, with the exception of a slight
variation in your main course at dinner, right? And then once per
week schedule a meal of your favorite food. But can you see the outline?

You are pairing up lots of veggies, fruits with protein and fats...no processed
junk....just real food, well balanced.

Everyone can stick to this plan - it's not a "diet", it's a lifestyle.
You'll essentially approach food with this mentality from here on out.
This nutrition approach will start ripping off the blubber sooner rather
than later - guaranteed - without STUPID and RIDICULOUS diets.
This is also how you'll need to eat for the rest of your life.
It's not hard, it just requires a little practice.

Keep at it and NEVER give up.

I just came across this special report you need to see right now - especially if you are someone who drinks protein shakes.

Apparently some of the more popular protein and meal replacement supplements contain some heavy metals (not the cool rock n' roll like KISS, or big hair bands like Poison but lead and cadmium) and other toxic substances like arsenic. Yummy. Now, listen, I have not see the exact study, but this is worth taking a closer look at. So in the mean time, I would suggest staying away from the likes of Muscle Milk, Myoplex, Synthesix, Nitrotech and a couple others, at least until they have had a chance to clear their name.

You want a little more info watch the video from the link below:



If you still need some protein and post-workout drink ideas - some of the highest quality and "cleanest" stuff one out there (at least that I have found) is from Prograde Nutrition. You can only buy it online since it is not sold in stores (maybe that's why it doesn’t contain all that crap that could really be bad for you). Again, here's the link to Prograde Nutrition.

PS: If the video has trouble playing, here is the audio transcript from wusa9.com.

WASHINGTON DC (WUSA) -- You won't believe the dangerous chemicals that could be in your favorite protein shake.

A new investigation by Consumer Reports finds that all of the protein drinks tested had at least one sample containing one or more of the following; arsenic, cadmium, lead, and mercury.

They are sold as ready-to-drink liquids or powders that are mixed with milk, juice or water to make shakes. Testing also shows that the protein drinks may pose health problems over time, especially if a consumer drinks more than one a day. What makes these finding particularly worrisome is that some of the groups that tend to drink protein shakes are vulnerable, pregnant women, nursing mothers, baby boomers and teens, in addition to athletes.

Here are some examples of the findings:
# The ready-to-drink liquid EAS Myoplex Original Rich Dark Chocolate Shake contained high levels of two potentially dangerous chemicals; arsenic and cadmium. The shake provide an average of 16.9 micrograms (µg) of arsenic, exceeding the proposed USP limit of 15 µg per day and an average of 5.1 µg of cadmium, which is just above the USP limit of 5 µg per day.
# The samples of Muscle Milk Chocolate powder contained all four heavy metals and high levels in three; cadmium, lead and arsenic. Average cadmium levels of 5.6 µg in three daily servings exceeded the USP limit of 5 µg per day, and the average lead level of 13.5 µg also topped the USP limit of 10 µg per day. The average arsenic level of 12.2 µg was approaching the USP limit of 15 µg per day.

The drinks tested were purchased mainly in the New York metro area and online. For most of the protein products tested, Consumer Reports found levels of contaminants in the low to moderate range. However, three products if served three times a day, could expose consumers to levels of arsenic, cadmium or lead that exceed the maximum limits recommended for dietary supplements proposed by the U.S. Pharmacopeia (USP).

Standards for health products are voluntary and recommended by the USP. Federal regulations do not generally require that protein drinks face safety testing, as is the rule for prescription drugs.

The report is available in the July issue of Consumer Reports and online at www.ConsumerReports.org.

Written by Jessica Doyle
9NEWS NOW & wusa9.com

Gym not working for you? Try the "anti-gym" challenge with Rock Star Boot Camp!


21-day Pre-Summer Fat Blast Boot Camp - Starting Monday June 7!

So I chose to make this a 21 Day Challenge based on significant research that has proven that it takes on average 21 days for humans to create a habit (or break a habit...I like to think positive...you get the idea).

21 days has always been like a magic number for me...if I can do it for 21 days, I know I can get my mind and body on track to make it a part of my lifestyle - not some quick fix. It's also going to be more successful in the big picture, rather than drastic, overnight changes. Will it be an easy 3 weeks at camp? Nope...can't promise that. But I can promise that if you work with intensity, keep your focus and keep your mind and heart open - awesome changes will come your way!

You NEED to set yourself up for success - not disappointment or failure. This is a huge mantra behind the cutting-edge program design we use at Rock Star Boot Camp.

Register ASAP for the 21-Day Pre-Summer Fat Blast Boot Camp starting June 7 and continuing for 3 weeks...space is EXTREMELY limited since most of our members have a boot camp membership and are guaranteed their spot!

Here’s how to register…

Just be one of the first to click this link to register while there are spots still open: http://www.rockstarbootcamp.net/register.html and we’ll get you dialed in and ready for June 7th! Or email me or call 480-981-6877 with any questions.

Here are the Boot Camp locations and times:
Phoenix (101/35th Ave): 5:30-6:10am (mornings) and 6:3o-7:10pm (evenings)
Desert Ridge (101/Tatum): 5:30-6:10am (mornings) and 6:3o-7:10pm (evenings)

*Note: The 6:30pm camp at Desert Ridge has only a couple spots left as of this email...so hurry!

So one question I ask you...where will you be on June 25th?

Fitter, leaner, swimsuit confident?

Or stuck in the same old workout and weight loss "rut?" You decide.

We are here to help you succeed, so let's get to work!

Here's the sign up link again: http://www.rockstarbootcamp.net/register.html

I have some some really ridiculous 'fitness' gadget crap
on the market, but this is the latest and greatest.

I am normally not a fan of Ellen, but you have to admit this
is REALLY funny stuff...check out this video of the new
"Hawaii Exercise Chair".

Hey, maybe we can trade in our jump ropes and dumbbells for
a bunch of these at boot camp, yes? Now THAT would fun. ;)

Enjoy...

Excuse: "I can’t afford to buy healthy food. The drive-thru is cheaper."

Imagine the cost of taking diabetes meds, cholesterol or high blood pressure meds for the rest of your life. Now THAT’S expensive compared to the extra $ you’ll spend on fresh fruits and veggies each week. Get off your tail and commit to providing better choices for yourself and your family.

Excuse: "The chips and ice cream are calling my name.”

I can be tempted just as much as the next – so I don’t even bring the junk into the house at all. Simple solution…stock up on better choices and you pick from there. Plenty of fruits, yogurts, nuts…the less processed the better.

Excuse: "I've hit a plateau; I give up."

Get selfish! Get angry! There is to much damn hand-holding, excuse-making nonsense these days. Decide that YOU are in control and NO ONE else. Push yourself to do things you never thought possible. That’s one of our top boot camp training mottos “Your comfort zone ends here.” Believe it.

Excuse: "I have zero time to exercise!"

Bullsh*t. The last thing you should sacrifice in your life is the ability to stay healthy and fit…staying lean and healthy means a longer life, a better quality of life you’ll enjoy your life a lot more with your loved ones around you. Get your butt out of bed a few minutes early each day and commit to a quick 5-10 minute workout, if that what it takes. Check out our youtube channel for lots of quick workout ideas.

Excuse: "I start fresh on Monday with the best intentions to get fit, and then I get busy, get side tracked and fall off the wagon again.”

Set a daily, weekly or bi-weekly target goal. Be accountable to someone. If you do become accountable to someone or even a group, you’ll have MUCH higher rate of success than going at it all alone. And if you don’t make this a priority on some higher level, there will always be something ‘more important’. Reward yourself for your hard work each week, whether it be a favorite food or maybe getting buying new workout shoes.

Excuse: "I get so bored counting all those weight reps or running."

I agree. I don’t go for ‘runs’. If you like to do that sort of thing, God bless ya – go for it…but I’m here to tell ya, there is a faster way to achieve your goals and avoid boredom…it lies in the magic of high-intensity total body interval training. This is scientifically proven to burn fat and get results 9x faster than ordinary exercise. That is another reason our boot camp training is so damn effective, we are 100% based on this type of training.

Excuse: "But I need to rest.”

Cool. Listen to your body. If you need an extra day off, take it. Just get right back in the fight as soon as you can.