ROCK STAR BOOT CAMP

Snacks, Spartans, and Mini Rock Stars

2012-02-03T12:18:00.002-07:00

Curtis in action with Fox 10's Kristin Anderson

Wow so much to cover in this blog post! Today marked the day of an amazing opportunity at Rock Star Boot Camp. We were on Fox 10 News!!! As in the TV channel! CLICK HERE to see the clip of the action! It's so amazing how many people came out to support what we do, how hard we all work, and salute our trainers; Curtis, Rachelle, and Debbie for always taking us to the next level. Are you ready for the Spartan Race next week? It's going to be so awesome, I can hardly contain myself. RSBC is the leader in obstacle race training, get in on that action with Spartan Workout Info HERE. Check out some of our training walls, where else can you get these? NOWHERE!

More good news, if you've been keeping up with updates on the Rock Star Facebook page (make sure you LIKE the page to get news, updates, recipes, workout tips.. etc) you'll know that tomorrow, Saturday 2/4/12 is the beginning of yet another new chapter, Kid's Camp. What does it involve? A little teaser from Rachelle:

"Agility hurdles, hop scotch, ladder jacks, sand-bell toss and run, football scrimmage, scavenger hunt and Simon says...what do these things have in common?? Kids Camp at Rock Star Boot Camp 9am Saturday (Desert Ridge location). Don't let your kids be left out. Fun and Fitness all in one place. We've set the age range at 8-13, but we're flexible if your young teen wants to work it out like a true Rock Star or your mature 7 year old needs to burn off some calories along with some energy, this is the camp for them. We will modify the workouts, just like we do for all our campers (from Spartan Racers to Grandma Jean at 75 years young) no matter the age! All the kids will get a great workout, modified to their level, while having tons of fun."

For all the information on Kid's Camp and how to sign up CLICK HERE, don't miss out on this one!

A lot of info huh? Now on to the yummy stuff. Personally I find it a little challenging some (most) days to get in good snacks and food throughout the day. Having little ones at home, sometimes taking care of ourselves gets pushed to the back burner while we care for them. Still, we NEED to eat to fuel our bodies for day to day activities and overall health. My favorite go-to snack is Greek yogurt dip (my preference is Ranch, although I've never had the ones from Costco that look amazing) and every kind of veggie there is. Great source of protein, and really you can eat as many veggies as you want, all day long! I make about a cup at a time and snack on that throughout the day. It's easy, fast, delicious, healthy... the total package.

1 cup of Greek yogurt with a Ranch dip packet.

Cucumber salad is also a quick, 10 minute or less, snack idea. It's pretty filling too because all of the water in the ingredients. I snack on this all day long, a few bites here and there: 1 large cucumber, 2 roma tomatoes, half a bunch of cilantro, half small red onion, a few tbls of lemon juice (one big lemon will be enough juice for normal people, but I like a lot), salt to taste. It's best to sprinkle the salt on top and let it marinate for about 30 minutes (totally optional) so the flavors are really drawn out by the salt. Or if you can't wait to dive in, eat it right away!

Of course munching on raw almonds, apples/bananas and peanut butter, hard-boiled eggs are always a staple snack too but I can never get enough fresh cucumbers. I need a cucumber garden.

My last favorite is a smoothie. My husband actually found the recipe online one night and made it for me for my post workout drink. I LOVE IT. He has one ready for me every night when I come home from camp. It kind of reminds me of a strawberry milkshake from Burger King, except WAY better.

Mangoberry Smoothie
1 cup Silk Pure Coconut Original coconut milk
½ cup fresh or frozen mango pieces
½ cup fresh or frozen strawberries
½ tsp freshly grated ginger
1 tablespoon honey or agave

Recipe found at http://www.silkpurecoconut.com/

½ cup ice

Blend until smooth. Sip with a bendy straw ;)

The nutrition info for the recipe above is:

Calories 125; Fat 3g; Cholesterol 0mg; Sodium 18mg; Carbohydrates 26g; Fiber 2g; Sugars 21g; Protein 1g; Vitamin A 12% DV; Vitamin C 70% DV; Calcium 24% DV; Iron 6% DV

My protein powder added 28g.

This smoothie is great for a snack, light in between meal, breakfast... It will definitely fill you up!

If you would like more info on recipes and nutrition tips join the Rock Star Fit & Healthy Group. There is LOTS of great information shared between campers.

Lastly, don't forget to read this week's camper testimonial ----------------->

If you have any questions, would like to join us at RSBC for the madness that we all love, check out the Rock Star Boot Camp website.

Why Avoid Nitrates and Nitrites

2012-01-12T23:49:00.002-07:00

**HOLD UP!**

Before you read the blog post... Check out our latest feature/testimonial from our camper Andrew or "Tomlinson" as you've heard Curtis yell over the loud speaker. It's right there, to the right.

See it?
READ IT!!------------------------------->

That was awesome huh? Okay, you can read the rest now :)

Ever walk down the meat and deli departments of Whole Foods and Spouts and see "NITRATE FREE" written big like that all over the packaged meats? Lunch meat, hot dogs, bacon etc? Then have you heard the Rock Star trainers preaching "NO NITRATES" over and over when talking about nutrition? There's a good reason...

Nitrates and Nitrites are compounds found that have been linked to cancer in both lab animals and humans. There are many studies, some that show the link between certain cancers in adults, and some that don't. You'll see nitrates mostly on packages of cured meats. It helps to retard the growth of bacteria and preserve flavor and color. Shockingly though, unless you eat cured me with every single meal, every single day of the week, vegetables have the highest source of nitrates. Say WHAAA?? Vegetables??? Yes, don't fret though.

Nitrates and Nitrates occur naturally in foods and water and are produced by living cells. They're important for many different chemical reactions in the body and actually you could argue that nitrates and nitrites are essential to your health. However vital in natural form, they can react with other compounds in your body or other food to form cancer-causing substances. These reactions are most likely to occur in the presence of protein... Meat is obviously mostly protein. Still worried that your veggies have nitrates? Studies also show that these cancer-causing compound-forming reactions are most likely to occur less when accompanied with Vitamin C and other anti-oxidants...

With all that said, don't panic. There are ways to reduce your cancer risk and still eat healthy, nutritious, delicious food:

Buy nitrate/nitrate free hotdogs: If you can't do with out hot dogs, make sure to purchase them nitrate free. They will taste the same (maybe better!) but they wont be the same pink color.. if you think about it, bright pink meat is just weird anyway! Nitrates help out with the pink color, so without them, they'll be a tan or even brown. It'll take some time getting use to, but it's all for the better.

Reduce the amount of cured food you eat in general. That includes baloney, bacon, ham. Try sliced turkey or roast beef. Just don't eat cured meats every single day.

Give your bacon TLC and cook it slowly! cook your bacon on low heat and DON'T burn it. Cooking bacon (or any cured meat) quickly on high heat greatly increases the reaction of nitrates and produces TONS more nitrosamines (the bad stuff). Also, buy nitrate free bacon.

EAT YOUR VEGETABLES!!! This is a cardinal rule for Rock Stars so I'm sure you already are eating a steady amount of veggies right? RIGHT?? Right. The more vegetables you eat, the more antioxidants and Vitamin C your body will have to inhibit the conversion of nitrates into harmful compounds.

For the parents or parents to be: Infants and children are at highest risk of exposure to nitrates. Of all the testing and studies done, this age group was affected the greatest with the most significant side effects. Ever heard of Blue Baby Syndrome? Make special effort to feed your children nitrate/nitrite free food and water. Especially when pregnant, avoid eating cured meats and other nitrate preserved food. Fetuses are THE most vulnerable to nitrate poisoning. If you live near a farm, make sure to have your water tested for nitrates as well.

You want to eat bacon? Do it, but the healthiest that you can, and enjoy it.
It's all about doing what you can to make yourself healthier and hold yourself accountable.

Who is participating in the Spartan Race, Tough Mudder, or any other obstacle race coming up? Cheers and more power to you, I'm envious and look forward to my turn!

Did you read Andrew's story??? It's amazing, inspirational, motivational.... totally awesome. If you didn't read it at the beginning of the post as instructed (*tsk*tsk*) please read it now.

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Also remember that we're always looking for more stories like Andrew's so email them to me at erika.staten@gmail.com

**NOTE: This is formation is purely my finding and interpretations of the information I've read. I'm not a doctor and if any of the information is inaccurate or you disagree, I'd love to know about it so I can correct it.**

Make 2012 YOUR Year

2012-01-02T14:48:00.002-07:00

By doing a simple Google search you'll find that the most popular New Year's resolutions revolve around a health related topic. Stop eating junk food, eat more veggies, start exercising or exercise more, lose x-pounds quit smoking, go hiking... you get the picture. How many of these resolutions are actually successful? Not many. That's why year after year the same promise is made, "THIS year, I'm really going to lose weight, THIS time I'll stick to my exercise program." Are you guilty of this? I am. A resolution is nothing more than a goal you want to reach. Most failed goals are those not planned out or given serious thought toward the execution on attaining such goal. So year after year, we pledge to do better starting January 1st.

Lets end the vicious cycle of failure and make this YOUR year. What is it that you want? It can be anything. Complete the Spartan Race, tighten and tone up your muscles, lose 5/20/50 lbs, move toward cleaner eating? Whatever it may be, there is a way to make it happen. Plan, prepare, set mini-goals. There will always be a bad day, you might slip up on your program, miss a day of exercise... eat a juicy cheeseburger. But that doesn't mean you get to give up. Many times we'll be so extreme in what we allow ourselves to have, and when we succumb to our human nature and make a mistake, our willingness to continue to work towards the goal goes right down the toilet (along with that delicious cheesy burger you just scarfed down too quickly).

What will make us all successful, no matter what we're trying to accomplish, is to accept that there will hiccups along the way. Pledge to do your best one day at a time, and you're almost guaranteed to succeed.

Resolutions are usually permanent... You're not going to quit smoking just to start back up the next year, most people don't plan to lose 5 pounds just to gain it back on purpose. So look at these changes as a positive new beginning to a new life. The new you. Each day think of how you can make your life better, healthier, and take a step in that direction.

Above are my own reflections and opinions based off of personal experience and some research of the interwebs. I'm no life coach though, so take what I say at your own risk!

2012 is the year of NO EXCUSES. Rock Stars don't give up. Show up at boot camp and Curtis will help with the rest. YOU are the only one that can make your life better. What do you plan to do differently this year? What resolutions have you made that you've kept and are proud of? Any tips? Leave your comment below, don't be shy!

Each week we are going to feature a camper's testimonial here on the blog. We want to hear whatever it is you have to say, and the campers want to read it, so SHARE! It can be funny, sad, happy... full of success AND failures, tips that help you get fit, RECIPES!, we want it all. Email erika.staten@gmail.com to be featured. Our first submission and all future stories will be posted under the Featured Testimonial segment in the side bar here on the blog. Just look to the right of this screen and you'll see it. Please take a minute to read Jen's story, she was so kind to share it with us!

............*reading Jen's story*..............

Wasn't that refreshing? Look forward to weekly installments of the new Rock Star Blog! If you have any questions, comments, tip, ANYTHING, please leave it in the comments below or email erika.staten@gmail.com

CHEERS!

Pregnant Man Workout - Rock Star Boot Camp

2011-03-23T15:33:00.003-07:00

Ever see a pregnant MAN workout? You're about to, thanks to the
Chris & Amy Show, mornings on 98.7 The Peak radio.

Healthy Party Snacks

2011-02-04T08:43:00.003-07:00

Homemade Fresh Salsa

Ingredients:

One large tomato (about 8 ounces), seeded and chopped

Three green onions with green tops, chopped

½ red pepper, diced

½ green pepper, diced

1/3 cup packed chopped fresh cilantro

Dried oregano and basil, dash of each

1 tablespoon fresh lime juice

1 tablespoon seeded and chopped jalapeno

Two cloves garlic, minced

1/2 teaspoon sea salt

Optional: add some chopped mango or peach for a different taste

Directions:

Combine all the ingredients in a bowl; mix well. Leave about 30-60 minutes to set in all the flavors.

(Offer organic blue chips with it)

Homemade Grass-fed Beef BBQ Meatballs

Ingredients:

1 lb. of grass-fed beef

½ cup of ground flax seeds

¼ cup wheat germ

5 cloves of garlic

½ onion, finely chopped

2 cage free eggs, beaten

1 cage free egg white, beaten

Sea salt & pepper for seasoning

8 ounces of Organic BBQ Sauce (no HFCS in the ingredients)

½ cup organic grape jelly

Directions:

Mix all the meatball ingredients together in a mixing bowl. Roll into 2-inch meatballs and place on a cooking sheet coated with olive oil spray. Bake at 375-degrees for 25-30 minutes. In a separate mixing bowl, combine the BBQ and grape jelly. Pour the BBQ mix into the slow cooker and add cooked meatballs to the cooker and keep it on low. Let the BBQ mixer absorb into the meatballs.

Have toothpicks handy for easy eating. This is a hit!

Homemade Red Pepper Hummus

Ingredients:

2 cans of chickpeas – drain and rinse

6 cloves garlic, minced

4 tbs. of tahini

3 tbs. of fresh lemon juice

2 tbs. fresh parsley

1 red pepper, finely chopped

¼ cup of olive oil

¼ tsp. sea salt

¼ cup of water

1 Tbs. of Olive oil for heating and browning the garlic

Directions:

Place the garlic in a skillet with the tbs. of olive oil and brown over medium heat, about 3-5 minutes. In your food processor or blender add all the ingredients except only add 1-cup of a time of the chickpeas (add the next cup once the first cup is mashed). Process until the hummus is creamy and smooth. Great for vegetable trays.

New Cardio Plan When Short On Time

2011-01-27T09:11:00.001-07:00

To maximize the efficiency of your cardio, you can perform 3 quality workouts each
week. Make sure to include a proper warm-up and cool down before and after interval
and tempo cardio. Alternate weeks 1 and 2, increasing the volume of the workouts
as your fitness progresses.

You can perform these on non-camp days, missed camp days or on camp days but if you do this on a camp day, be sure to separate the 2 workouts by at least 6 hours.

LT=lactate threshold

Max Heartrate (max hr) is
220 - your age x %.
If you are 40, that would be
220-40=180 as max heart rate.
So for example, 65% of max heart rate of 180
would be 117 beats per minute (bpm).

It would be advisable to know your easily access your heart rate.
Wearing a heart rate monitor or heart rate watch is the easiest
way to do this. Polar Heart monitors are a good choice
and are usually around $50.

"Cardio exercise" of choice can be chosen by user, based on their preference.
Running, stationary run, jumping jacks, mtn. climbers, jump rope, biking, hiking...
the combinations and choices are virtually endless.
Remember, our goal is to attack our fat stores and create endurance to improve cardiovascular ability.

Week 1
Tuesday (interval cardio)
30s max 60 active recovery (foam rolling, stretching or even light to moderate
effort of the exercise, for example – running then walking) x 5-8 rounds
under 15min total

Friday (tempo cardio)
15-20 @ LT intensity (lactate threshold)
which is 75-80-85% max hr, depending on your fitness
level. You want to be 'uncomfortable' but not
100% out of breath. You should be able to sustain
this pace for the entire 15-20 minutes.

Sunday (distance cardio)
60 min @ 65-70% max heart rate

Week 2
Tuesday (interval cardio)
3 minutes @ 95-100% heart rate with
2 minutes of active recovery
repeat this 5 minute sequence
3-5 times (25 min total max)

Friday @ (tempo cardio)
5 minutes @ LT intensity
which is 80-85% max hr
plus 1 min total rest
repeat this 6 minute sequence
up to 5 times for a 30 minute
workout - and remember:
LT intensity (lactate threshold) is referred to
as 75-80-85% max hr, depending on your fitness
level. You want to be 'uncomfortable' but not
100% out of breath. You should be able to sustain
this pace for the entire workout.

Sunday (distance cardio)
75 minutes @ 65-70% max hr

Camper Appreciation Event - Jan 13, 2010

2011-01-08T23:29:00.002-07:00

CAMPER APPRECIATION EVENT!!!
When:
Thursday, January 13, 2011 5:00PM-7:00PM
(the 6:30pm boot camp on Thursday Jan. 13 will NOT take place, due to Appreciation Event – however, there WILL be a bonus make up workout Saturday, Jan. 15 at 8am)
Where:
Blue Martini Lounge at City North, 5455 E. High Street, Phoenix, AZ.

What: featuring a complimentary cocktail, house wine, or beer per person as well as complimentary appetizers.

RSVP to Erica Leaton (who attends 5:30am boot camp) by email=> erical@bluemartinilounge.com Tuesday Jan 11.

All campers and past campers are invited (along with their friends and family) are invited to this event BUT YOU MUST RSVP to Erica, so we can prepare the proper amount of food and space reservation.
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Make sure to visit http://painchannel.tv to view their latest “webisode” featuring Rock Star Boot Camp – it’s very cool!

Weight Loss Motivation - Rock Star Boot Camp

2011-01-03T07:27:00.002-07:00

It's the first Monday of 2011. Get your a$$ up and let's do this.

Right here right now.

No more I start tomorrow, no more excuses, no more procrastination.

If you are tired of me preaching health and fitness then OPT OUT don't come back to my site. As a matter of fact, get some donuts and coffee while you're at it and start the new year with some sugar and heart-clogging fats.

Sorry for being so blunt, but as long as I am here I will preach health and fitness on a DAILY basis.

So for those of you who want to live a healthier, happier life stay tuned because I am committed more than ever to bring you the latest information to keep you on track, WITHOUT marketing hype and boring, outdated workouts.

I am going to help you make 2011 your "turning point" :)

Unstoppable Mindset

2010-12-04T06:10:00.006-07:00

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.

God Bless Our Military and their Families

2010-12-03T10:36:00.003-07:00

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 ;)

Rock Star Boot Camp - Indoor/Outdoor Warehouse

2010-11-18T09:21:00.005-07:00

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!

Die Fat or Get Tough

2010-10-06T15:29:00.003-07:00

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!

10 Ways to Beat the Dreaded "Morning After" Hangover

2010-09-06T09:38:00.004-07:00

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.

4 Tips for Effective Fat Loss

2010-08-17T13:19:00.004-07:00

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.

Why Crunches (& Sit-Ups) Suck

2010-08-12T16:59:00.004-07:00

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. :)

Biggest Loser Rant

2010-07-01T06:53:00.003-07:00

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

2010-06-29T07:28:00.003-07:00

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!

Red Wine, Crunches & Weight Loss

2010-06-21T13:47:00.003-07:00

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?

Quickie Meal Plan

2010-06-14T09:45:00.001-07:00

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.

Protein Shake WARNING

2010-06-07T16:35:00.003-07:00

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

Where will you be June 25?

2010-05-26T16:43:00.008-07:00

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

New Way To Get A GREAT Workout - Way to Funny!!

2010-01-28T23:16:00.002-07:00

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...

No Excuses Get Fit Quick Boot Camp Buster

2010-01-21T10:42:00.003-07:00

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.

re: the most stupid gimmick I've ever seen

2009-12-16T12:39:00.003-07:00

"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?

Boot Camp Santa for the Kids at Phoenix Children's Hospital

2009-12-04T23:48:00.001-07:00

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

All Protein Powders are NOT created equal

2009-11-13T10:55:00.003-07:00

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

One More Reason Slow Cardio Sucks for Fat Loss

2009-11-09T12:57:00.004-07:00

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.

5 Fat Loss Myths That STILL Survive This Holiday Season

2009-11-04T07:46:00.007-07:00

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!

5 Tips to See Results By Next Week

2009-10-05T09:54:00.005-07:00

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!

Phoenix Desert Ridge Boot Camp Bodyweight Cardio Workout

2009-09-20T11:36:00.006-07:00

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:

It is time to FOCUS

2009-09-08T07:30:00.003-07:00

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

Sexy in 6 Boot Camp Transformation Contest

2009-09-01T13:54:00.005-07:00

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

Phoenix Boot Camp Flat Abs Fast Workout of the Day

2009-08-26T13:48:00.003-07:00

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:

Phoenix Boot Camp Unleashes Powerful Total Body Boot Camp Workout

2009-08-11T12:02:00.004-07:00

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:

Phoenix Boot Camp Reveals Solution to Boring Cardio Workouts

2009-08-05T16:50:00.003-07:00

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

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

Enjoy!

Phoenix Boot Camp Bikini Confident Workout for a Sexy Core

2009-07-29T15:25:00.002-07:00

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!

Fat Loss Boot Camp Workout of the Day

2009-06-23T07:40:00.007-07:00

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.

3 Essential Fitness Tips for Dads with Push Ups and Squats for the Stay At Home Parent

2009-06-16T16:26:00.013-07:00

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

2009-06-08T09:40:00.004-07:00

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!

8 Fat Loss Foods for Travel, Sexy Abs Workout from Hell, and a "Treadmills Suck" Bodyweight Cardio Workout Video

2009-06-03T09:14:00.011-07:00

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 Non-Stop Fat Loss Boot Camp Survey

2009-05-30T10:20:00.006-07:00

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

One Thing to NEVER Do in Hopes of Burning Body Fat

2009-05-26T11:18:00.005-07:00

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

Outstanding & Real Benefits of Krill Oil

2009-05-22T13:17:00.002-07:00

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.

4 Minute Memorial Day Quickie Fat Loss Workout

2009-05-22T10:00:00.003-07:00

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

7 Popular Exercises to AVOID

2009-05-20T08:04:00.012-07:00

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!

Transformation Contest - STOP Doing Crunches - 2 Boot Camp Workouts of the Day

2009-05-18T13:31:00.007-07:00

PREVIEW ANNOUNCEMENT: Our 1st Annual Summer Meltdown 6-Week Transformation Contest is coming…June 22-July 30! We’re going to be cranking up the intensity in our boot camp and really get our nutrition in check, along with bonus contest camp workouts for the truly dedicated contestants.

AND there will be a Grand Prize worth more than $1200…More details will be forthcoming.

**********************

Here are 4 Reasons Why Crunches Still SUCK for Fat Loss:

1) Crunches still suck for fat loss because they are not an intense exercise.

Unfortunately, crunches just don't get the heart
rate up high enough to benefit from the short,
peak-intensity style of exercise that is essential for
achieving maximum fat loss results in minimal time.
Aren’t those the results we’re really after?

2) Crunches still suck because they place too much strain on your lower back.

You sit at your desk all day…now your spine is
compressed and places a great deal of strain on
your lower back. This gets worse,
if especially if you slouch down in your chair.

When you are performing crunches your spine is compressed EVEN MORE
with every crunch that you take.

And this is good for why, exactly?

Seriously...not a good idea and definitely not what your back needs right now.
The reality is that your abs are NOT designed to “crunch”, they are designed to “stabilize” your upper and lower body. Train them as such!

3) Crunches still suck because they bore the heck outta me.

Gone are the endless crunch workouts. Dead, outta here, over, kaput.
Say goodbye to those stupid ab infomercials.
Now, there are so many outstanding exercises that will build more muscle that will burn the muffin tops right off. Planks, push ups, squats and the like (with all their glorious variations) are the ones you would be sticking with to see those sexy abs start to pop.

4) Crunches suck because they only target one small area of your body.

That’s it. Coupled with the fact that body fat spot reduction is a MYTH, what you should be focusing on for melting belly blubber is to train with exercises that stabilize the abdominals through total body movements.

Try plank variations or front loaded dumbbell squats…now THAT’S an ab workout for ya ;)

Now, listen – I’m gonna come clean here…I was once one of those misled gym rats who would spend the typical 10-15 minutes doing my crunches and variations there of after each workout. Fortunately, I was able to learn better more effective protocols for getting the results I really wanted. How about you?

Monday was one of our classic fat loss workouts features the 40 s on-20 s off supersets…here’s one for the record books:

Monday: 40-20 “When Good Workouts Go Bad”

Band Row
Band Forward Lunge w/ SA Press*
Suicide Planks
Band Reverse Lunge w/ SA Curl
DB Step Up
Renegade Rows
Burpees
Push Up w/ Knee Up
Ground Sky Squats
DB Swings
REPEAT with NO REST

Monday’s Top Performer was Brenda Gillespie: her core and stability strength has skyrocketed and her form is spot on! Outstanding job!

Thursday: 30-30 When Intervals Go Bad” Episode #51409
Station 1 of 4:
Ex1: Top Loaded Cross Under Lunge - LEFT
Ex2: T-Stab
Ex1: Top Loaded Cross Under Lunge - RIGHT
Ex2: T-Stab Shoulder Touches
ACTIVE REST – Repeat for a total of 5 Minutes
Station 2 of 4:
Ex1: Low Step Up with Front Shoulder Raise
Ex2: DB Good Morning
Ex1: Low Step Up with Front Shoulder Raise (Single DB/or Double DB)
Ex2: DB Straight Leg Deadlift
ACTIVE REST – Repeat for a total of 5 Minutes
Station 3 of 4:
Ex1: Neg Push (ISOHold)
Ex2: Single Leg Hip Ext*
Ex3: Goblet Squat
Ex4: Lateral Windmill Touches
ACTIVE REST – Repeat for a total of 5 Minutes
Station 4 of 4 (CURB):
Ex1: ULBE Left
Ex2: DB Row Left
Ex1: ULBE Right
Ex2: DB Row Right
ACTIVE REST – Repeat for a total of 5 Minutes

4 Minute Screamer to Finish the Day
(8 sec bursts for 12 total rounds)
Speed Squats
OR
Band Sprints

(Watch as Allan chooses to do full 8 second sprints…he’s that little black streak racing by at about the :32 mark - GO ALLAN!!)

PS: By the way…I heard some other boot camps around town call themselves “the toughest workout in the valley”. Oh really?

I think there are a few campers in our group that would beg to differ. ;)

Don’t take my word for it…come see for yourself!

Our next 2 week free trial begins June 22, reserve your spot today because space is limited. ANNNNND…don't forget June 22 will also mark the launch of our 6 Week Summer Meltdown Transformation Contest, where 1 lucky winner will win over $1200 in prizes! (Details coming soon…)

Curtis Hoekstra, CFT
Redesigned Website: Arizona Fitness Boot Camp
Direct Line: 480-981-6877
Email: curtis@arizonafitnessbootcamp.com

What I Saw At Disneyland!

2009-05-18T10:21:00.009-07:00

During our recent off-week from boot camp, my wife Amy and I took our little boys, Steele (age 2) and Lincoln (age 1), to Disneyland for the first time…what a blast!

To see their eyes light up at the sights and sounds of the “happiest place on earth” is something we’ll never forget.

And we even made it to the beach!

The good news: the concession stands were offering better choices like fresh fruit cups, bowls of grapes, apples, bananas and other healthier snacks like a no-preservative added bag of trail mix (my favorite of the day).

The bad news: most adults and their children were struggling
with body fat and being overweight…and funny how it works, these were the same folks
LINED down the street at the ice cream parlor. Now don’t get me wrong – I like an ice cream treat every now and then, but the REALITY is that most follow this as a lifestyle choice, not a special occasion “treat”.

Back to the good news: we walked A LOT that day and burned a ton of calories, so it was all good in the end ;).

So back at the hotel, you know me…I had to check out the Hyatt’s fitness center – which was pretty nice – complete with towels, water, some dumbbells, a few machines and a row of treadmills.

Now if you have paid attention to the workout protocols from our boot camp, you know we don’t use treadmills and we don’t use machines. If you are wondering why not, you’ll have to ask me later…the reasons are plentiful and beyond the scope of this blog post. ;)

Now, I was able to sneak in a couple early morning 20 minute bodyweight/dumbbell circuits: one of which was a super charged peak-intensity 50-10 circuit of:

Decline Push Ups,
DB Swings,
Squats,
Mountain Climbers
Curl + Press

However, what I saw other people doing in the gym is pretty commonplace everywhere you go…folks walking in and going for a light jog on the treadmill, watching (insert your favorite show) on the gym TV.

Maybe they crank out a few reps on a couple machines…then do some crunches as their “ab” work.

Unfortunately, for fat loss…this is NOT using a proven, efficient way to accomplish this goal.

Folks might think they are doing the right things, but the reality is that they are not…they are simply wasting valuable time with mediocre to zero results for all their hard work.

So the next time you’re traveling this summer and you want a quick, effective bodyweight based fat burning workout…think about what I’m saying and you’ll be miles ahead of the herd running endlessly on the treadmills. ;)

Crank the intensity!

Curtis

5 Anchors That Keep Busy Moms From Their Fitness Goals

2009-05-15T06:46:00.012-07:00

I love to help busy moms reclaim and reshape their bodies!

TIME TO EXERCISE? Are you kidding me?

Most moms I know are without a doubt the most selfless women in the universe. Taking care of their hubby, kids and everything else. Honestly, sometimes I wish they would just be a little more selfish sometimes and make their personal physical and mental well-being a bit more of a priority.

Many good mothers miss the boat when it comes to their staying in tip top shape. In general, they tend to think that it’s okay to put all of their personal ambitions aside for the good of their friends and family. For most, they miss simple cues to integrate healthier elements into their lives.

To begin, a mom who doesn’t workout and doesn’t eat the right foods at the right times will not be running on all cylinders…and that is going to mean big problems keeping up their hectic duties and reshaping their body at the same time.

Multi-Tasking These Days?

I think I have narrowed down the 5 critical anchor points that tend to hold a lot of moms back from getting the stronger, more toned body they so desperately are seeking.

So here they are (in random order):

Anchor #1- Skipping Meals, Especially Breakfast

Many moms are simply on a non-stop ride from daylight to sundown…and then some. Coping with the being the best parent possible and maybe even holding down a career outside the home. The first part of the day is especially hard, since so many duties call…getting the kids off and seeing the husband out the door, just to name a few. Trying to actually enjoy a nutritious breakfast for themselves is rarely in the cards.

Set that alarm 6 minutes earlier and make it a point NEVER to miss breakfast!

It starts with missing breakfast…then the inevitable: a host of other missed meals and unhealthy snacks throughout the day. This is the vicious circle that repeats and deprives your physique of lean, toned body mass while simultaneously priming your body to overeat junk food later in the day and store ugly, unwanted fat. Furthermore, this starvation protocol creates havoc with blood sugar levels, zapping energy and leaves you feeling sluggish, irritable and lethargic the entire day.

The good news? There is always time for breakfast…if you look for the most convenient, healthier on-the-go choices. Better yet, you could take a few extra minutes to plan ahead the night before to enjoy a breakfast high in lean protein and fiber.

One solution that’s worked really well for our boot camp clients is called Prograde Lean. It’s a tasty meal replacement shake that contains a whopping 35 grams of protein and 8 grams of fiber. What’s the best part about it? It leaves NO room for excuses! All you need to do is put a scoop or 2 into water, mix, and enjoy.

Or what about those so-called “healthy breakfast bars” you see all over the grocery store now days?

That could be fine, but just realize that most of these "health" bars are filled with high levels of processed sugar and junk you don’t need. Look at the ingredient list and see for your self.

However, ONE bar I tend to like is the "Larabar".
You can find these at most local stores...and when you do, look at the ingredient list: it literally consists of just 1 to 3 things. Easy, simple, clean. I approve ;).

And if you want, you can learn more about Prograde Lean HERE.

Anchor #2- Not Keeping Your Workouts Regular

This one is simple, yet oh so powerful. Think about it…moms never miss an appointment for their kids. Why? Well yes, it’s because they love them, but more importantly, it’s because they love their kids enough to religiously schedule their appointments for the best post possible care.

Set your workout schedule and treat them like they are your kid’s dentist appointment!

If you are a busy mom who is serious about staying fit and lean, then you absolutely need to take the same approach with your workouts.

In addition, you need to be sure that you schedule in your daily workouts when you are most likely to do them rather than when you prefer to do them. For example, sometimes I prefer to workout in the afternoon, but with my very busy work schedule, it’s best for me to get my workout done first thing in the morning. This way the stresses of work never get in the way of my fitness.

In my experience, most Moms work best when doing their workouts either first thing in the morning while the kids are still sleeping, or right after they drop their kids off from school. It seems that too many unexpected things pop up during the day that prevents a regular workout. But, regardless of when the best time for you may be, just schedule it in and stick to it like it’s a family commitment!

Anchor #3- Too Much Mindless Snacking All Day

So many time, I talk with busy parents, especially moms, who consider their diet to be “not that bad”. Of course, they typically experience limited nutrition success…and the culprit is usually too many extra treats, snacks and empty calories during the course of the day. It wasn’t that they were being dishonest about it - rather most people don’t really keep track of or even comprehend how much they actually put in their bellies every day.

Think about it for a moment…most of us are guilty to some degree…just mindlessly eat something during the day. All of us do it and trust me, it can add up and fast!

Too many of us spend too much time in the kitchen surrounded by “tasty” food all day, snacking a lot more than they realize!

Yes, we’re all human...sometimes you have to sample something you just KNOW is not the best food choice. That’s OK, but you need to understand that regular “taste testing” can sabotage your fat loss goals.

Plus, a lot busy moms get into trouble with the frequent snacking practices of their children, which unfortunately usually ill-advised choices at best. Processed crackers, cookies, chips…it’s tough to pass on food when it’s always in your face. One chip turns to just one more, then just one more – then you look down and realize you’ve snarfed down the entire bag!

My advice is to guard your mouth and the fat-burning furnace it leads to with lock and key. Ask yourself every time you bring something close to your lips the following question:

“Will this help me burn fat and build muscle?”

If “NO” - put it down and go read a book ;)

Anchor #4 - Too Much Cardio or “Stroller Jogging”

Now, don’t get me wrong, I love to see moms being active. It’s great to get outside and move with your kids. In fact, it’s absolutely mandatory! However, we need to be honest about the fact that it’s not really feasible to exercise with any measurable amount of real intensity while pushing a stroller.

Instead, it turns into a lot of slow to moderate, even “steady-state” or single speed movement.

If you are using this as the primary source for your fat-loss workout, you are missing out big time!

Interval training, NOT steady-state one speed movement, burns 9 times more body fat than that slow jog you are on. Aerobic training can burn a few calories but it simply doesn’t crank up your metabolism like interval training does. And the true power of interval training comes from the intensity of each work period.

Seriously, just how much real intensity can your stroller cardio workouts have when you are pushing your baby?

You and I both realize you wouldn’t do anything to put your baby in harm’s way…so it’s probably not in your best interest to crank out some high intensity sprints while pushing a stroller.

I know that I certainly wouldn’t trust my clumsy feet doing interval sprinting bursts with a baby’s safety literally in my hands.

So, get out and push a stroller, maybe even jog a little…enjoy the outdoors with your family. However, don’t make the mistake and think that you are getting anywhere close to the same kind of benefit that you could be getting with open space, hands free(and baby-free)high-intensity intervals.

Anchor #5- Too Many Glasses Of Wine In The Evening

Nobody wants to hear that a glass or two of wine every night is going to stop your fitness goals in its tracks. But the reality of the matter is that alcohol has a 2-prong effect – paralyzing the fat-burning process while simultaneously creating excess fat within the body. And a bonus for you…alcohol tends to lower inhibitions leading to the consumption of other snack food…which usually equates to junk food. Not so good.

A couple glasses of wine per day can buy you a one-way ticket to muffin-top city… sorry!

So I say “zip it” to all of those yo-yos who claim: “consuming several glasses of wine a day is healthy because it has anti-oxidants and that keeps you from getting sick.” This is just a bunch of babble from drunk doctors who are trying to convince themselves that it’s okay to drink regularly and be healthy - but it’s not!

Fruit and veggies have more anti-oxidants and tons of other health benefits, so we just need to cut the crap that wine is an important part of a healthy diet.

Now, I do want to be sensitive to those busy, hard-working moms who have a glass of wine at the end of the day to unwind and take some of the load off of their shoulders because I get that. I am busy dad of 2 babies, so trust me – I feel your pain ;).

But I also know there are other healthier ways to de-stress that don’t have such a negative effect on your body composition. Activities like stretching, foam rolling, taking a bath, reading a book or even trying to snooze a little more are going to prove much more beneficial in creating your new and improved lean body.

So please remember- if you booze it, you will NOT lose it!

Oh, and one more thing…dads like myself know that all you moms are the ones that truly make this world go round…so THANKS for all you do!

Have a great day transforming your body,

Curtis
curtis@arizonfitnessbootcamp.com
480-981-6877

PS: Have you seen the changes we've made to
http://www.arizonafitnessbootcamp.com?

Eating for Flat, Sexy Abs - 2 Killer Boot Camp Workouts - 1 Yummy Dessert Recipe

2009-05-11T12:14:00.006-07:00

2 “Healthy” Foods You Should NOT Eat for Flat, Sexy Abs

1-Lean Cuisine – Glazed Chicken (listen, it doesn’t really matter which Lean C product we look at – they are all processed the same way).

There is nothing “lean” about it – especially if you are talking about eating something to help create a sexy, toned and strong body.

Let’s get past the marketing buzz words and nice pretty packaging and get the heart and soul – the all important ingredient list!

Check it out (direct from the product website):

Ingredient List:Cooked chicken tenderloins (chicken tenderloins, high fructose corn syrup, water, corn oil, modified cornstarch, lemon juice concentrate, sodium phosphates, salt, caramel color, potassium chloride, garlic, onion, paprika, spice), water, blanched enriched long grain rice (rice, ferric phosphate, niacin, thiamin mononitrate and folic acid), green beans, mushrooms, onions, blanched wild rice, modified cornstarch, sugar, salt, cultured whey, chicken fat, lemon juice concentrate, caramel color, dehydrated onions, spices, dehydrated garlic, paprika

Yeaaaah…um, I think I’m gonna have to pass…and if I were you, I would too!

2-“Multi-grain” Wheat Thins

Ohhh, but it says “multi-grain” – it must be healthy, right?

Wrong.

Again, let’s skip the marketing buzz word crap and flip over to the ingredient list…and we find:

(taken directly from Wheat Thin’s website) –

Ingredient List: Enriched flour (wheat flour, niacin, reduced iron, thiamine mononitrate (vitamin B1), riboflavin (vitamin B2), folic acid, whole wheat flour, vegetable shortening (partially hydrogenated soybean oil) rolled oats, sugar, high fructose corn syrup...

Don’t get me started on how horrible “partially hydrgonented…anything” is for your body…

Yup – gonna have to pass on this one too ;)

Leave me a comment here on the blog – what so-called “health” foods have you stopped eating lately?

Boot Camp Workout of the Week: (5-7-09)

30/60/90 Super Circuit #1

30/60/90 DB Chest Press
60/90/30 Single Leg Hip Extensions
90/30/60 Scapular Front Pillar (Forearm OK)

ACTIVE RECOVER JOG – 1 Min

30/60/90 Super Circuit #2

30/60/90 DB Bent Over Row
60/90/30 Front Loaded Plie Squat
90/30/60 Mountain Climbers/Squat Thrust
The numbers next to each exercise represents the number of seconds you are using peak intensity for each exercise in each of the 3 rounds.

This one had ME doubled over and abs crying out for mercy ;)

Boot Camp Workout of the Day 5-11-09

50-10 Legs, Lungs & More
Push Up – Elevator Pillar Variation
Single Leg Lunge and Press Variation
Side Pillar Reach & Rotate*
Squat + 2 Upright Row Variation
Core Chop – SA DB Swing Variation

OHH…and here is that sweet little approved dessert recipe my friend Mike Geary suggested.

Let me what you think!

Pre and Post Workout Nutrition - What Should I Eat?

2009-05-11T11:22:00.010-07:00

The number one question I get is what should I eat before or after my workout?

Let me give you some ideas…here is my favorite on the go supplement for something good and something quick, based on effectiveness and quality of ingredients used:

With the perfect blend of nutrients and high grade whey protein, this is without a doubt the best choice – mix it up with your favorite skim milk (mine is the Kirkland Brand (Costco) Organic Skim Milk) and you have just the right blend of what your muscles are craving following an intense strength or cardio interval workout.

Here is the exact nutrition label from Prograde Workout:

Click below for more info on this hot little supplement:

Prograde Workout for Pre/Post Exercise Nutrition

Now onto some other suggestion for healthy snacking and on-the-go quick meal replacements:

Prograde Cravers

These are without a doubt the best tasting 100% organic chocolate snack bar on the market today. Take it from someone who LOVES chocolate (yes, I admit that would be me), these things beat the crap of a candy bar or most so-called “protein bars”, which are usually filled with an unbelievable array of total junk and void of any real nutrition.

Trust me, these little Cravers are a fantastic way to be a little flexible with your eating and satisfy your chocolate cravings too. Most people struggle with finding a balance of healthy food choices, but want a delicious little treat once a day. Cravers are IDEAL for this.

Dessert? Yes!

Snack? Yes!

Reward for a killer boot camp workout? Absolutely yes!

CAUTION: Although the Cravers are totally organic with fantastic nutritional properties, it is NOT ok to wolf down a box full at a time…yes, it is tempting, but it’s not a free pass to lose your mind ;).

SIDE NOTE: If you have kids, these are 100% better than the artificial, processed, chemical filled garbage most kids are eating or snacking on after school each day.
My baby boys (ages 2 & 1) LOVE when Daddy brings out these special “treats” for them ;).

And the exact nutrition facts on the 3 different flavors:

Don't go searchin' for any of these exclusive products at the local store - you can only get them online right here, clicking the link below:

Craver Info

One more thing, although I love to get my Craver fix satisfied, do not let these overshadow the need for real, whole nutrient dense food.

So use these supplements as supplements…in reasonable daily fashion, but not to the point that is ALL you are eating. You know?

Think of this rule of thumb – ONE Craver per day max and Prograde Workout drink ONE or TWO times a day to fill in your nutritional gaps.

Well, I hope this has helped…let me know if you have more questions – I am always here to battle body fat!

Your Body Fat Enemy #1,

Curtis

Anatamy of a Core Ripping, Body Sculpting Exercise - Welcome to Your Personal Push Up Boot Camp!

2009-05-01T14:36:00.015-07:00

The Almighty Push-up. I know, I know…Arguably, the most popular (and feared) exercise of all time.

For some, they may even loathe the thought of crankin' out just a few of these little body sculpting gems. Be that as it may, the push-up also tends to be the undying nemesis for people who carry around a lot of extra body weight and for most females who feel they do not have the "upper body" strength to ever be able to do anything but modified push-ups on the knees.

The goal of this special blueprint is to address everything you need to know about performing the push-up with proper form in addition to learning how to do more push-ups in a short amount of time.

Remember, people only hate what they are not good at it. So in other words, if you're a push-up "hater", this push-up blueprint plan will help you finally unveil your true push-up potential. And though you may never be madly in love with push-up, you'll have the strength and lean muscle to impress everyone around you with your new-found ability!

Push-Ups: One of the "Big Three"

Right next to squats and pull-ups, a push-up is one of the greatest total body exercises of all time.

We all know that push-ups work your chest, triceps, and front shoulders. However, they also place a great demand on your core strength, motor skills and stability. After all, your spinal stabilizers (AKA: transverse abdominis and spinal erectors) need to be able and maintain that critical straight-line position throughout the duration of your push-ups for optimal safety and performance. In addition, push ups engage your scapular muscles (shoulder blades) in a way that most pushing exercises do not, thus providing some much needed mid and upper back work that most workouts usually lack. In fact, once you are maintaining proper positioning, you'll pretty much engage every muscle along the front side of your body. You would even be wise to squeeze your booty muscles to support your lower back, thus giving the ol' gluteus maximus some extra work.

Here's the real benefit: you can perform a quickie push-up workout anytime, anywhere. No equipment needed!

Anatomy of an Award Winning Push-up

Though nearly everyone on the planet has tried a push-up at some time in his or her life, the vast majority of folks have never performed a "full range of motion" floor body weight push-up with perfect form and technique…whew, that was a mouthful!

If you are one of those people, don't worry. You might even have flashbacks to gym class nightmares of being yelled at to do more push ups (even if you were never TAUGHT how to do it right).

That was the old. This is the new and I can help.

Below is a complete list of coaching cues I use in performing a perfect push-up:

- Be Sure To: bring your elbows to your sides and pull your shoulders blades down and back: It’s critical to keep your elbows close to your ribcage while performing push-ups. Letting your elbows “sprawl” away from your torso puts your rotator cuff at a much greater risk for injury. In addition, since most of us are so upper trap dominant, we tend to shrug our shoulders during push-ups. Don't shrug. This scapular elevation can lead to clicking and grinding of the shoulder (known as shoulder impingement syndrome). To avoid these pitfalls, visualize trying to hug your elbows to your ribcage while cracking a nut between your shoulder blades during all push-ups.

- Be Sure To: suck in your gut and clench up your core: As mentioned earlier, the push-up is a great abs and core exercise that requires muscular endurance for your deep spinal stabilizers. By "pulling your navel to your spine" and bracing your abs as if you we about to be kicked in the gut, you will best activate those key core muscles while performing push-ups.

- Be Sure To: tense your thighs and squeeze your glutes: The straighter your legs during the push-up the more stable you will be. Don' t stick your rear in the air, keep it down in a straight plank position. So again, tense your thighs and butt muscles - this helps relax overactive hip flexors, thus alleviating (and preventing) unneeded strain on the lower back.

- Be Sure To: check your breathing: In general, seek to focus on inhaling during the lowering portion of the push-up and then forcefully exhaling during the lifting portion of the push-up. By filling your belly with air during the lowering portion of the push-up your make it easier to stabilize your spine, meaning that your core remains locked in thus allowing for a smooth and seamless transition from the down position to the up position.

- Be Sure To: spread your fingers: Many people complain of wrist pain while they do push-ups. Have no worries. This usually stems from a combination of a lack of mobility at the wrist joint and a lack of flexibility of the forearm flexors and extensors. Plus, many people simply have weak wrists from a lack of weight-bearing exercises in their daily routine. Think about it- we do not do as much as we used to do with our hands and are rarely in a position where our wrists our supporting our entire body weight (besides when doing push-ups).

One way to take pressure off of your wrists during push-ups is to focus on spreading your fingers as far apart as possible.

This expands the surface area and thus dissipates some of the excess strain on the wrists.

Furthermore, doing fist push-ups or push-ups with your hands on a dumbbell (or push-up handles) tends to significantly alleviate if not eliminate any unwanted wrist issues. This neutral grip allows you get all of the benefits of push-ups so that your wrists do not continue to be the biggest limiting factor for your push-up goals. In addition, the neutral grip also makes it easier to keep your helps tucked to your sides and shoulders down and back for optimal shoulder safety.

- Be Sure To: be flat as a diving board: Throughout the entire movement, the key is to maintain a straight line from the heels through the shoulders. You must not let your hips sag as this will put undue strain on your lower back in the form of hyperextension. Also, you should avoid raising or “piking” your hips and gluteus maximus, because this not only takes a way much needed core work, but also results in a rounding of the upper back that potentially results in unwanted shoulder issues (impingement, rotator cuff strains, etc.). Ouch!

The Official Push-Up Boot Camp Blueprint

Step #1 - Find your current "Push-up Total"

Assuming a regular floor push-up position, perform as many reps as possible (AMRAP) with perfect form and technique in 60 seconds. Be sure to place a small object like a tennis ball on the floor under your chest. Your goal is to simply make contact (not slam) with this object to count as a full "rep". Record your rep total and then take no longer than a 1 minute rest for recovery.

After exactly 1 minute of rest, repeat by performing one more set of AMRAP in 60 seconds and then record your second set total.

Add both your set one and set two totals and then divide by two.

This is your current push-up total.

Step #2 - Follow the custom push-up blueprint based on your current push-up total:

The following program will systematically take you from level I to level IV six weeks at a time (not including a week of rest between levels). It is important to note that you must be following the appropriate fat loss training (total body strength circuits and cardio interval training) and nutrition plan to lose unwanted body fat that is weighing you down and literally halting your push-up totals.

Also, be sure to change up the selected push-up variation at each and every strength workout to best prevent training plateaus. Here’s an example of how to switch things up for one week of training:

Day 1 - Close-Grip Push-up Variation (to emphasize the triceps and front shoulders to improve push-up lockout)

Day 2 - Loaded or Band-Resisted Push-up Variation (to improve strength and thus make it easier to perform body weight only push-ups)

Day 3 - Stability Ball Push-up Variation- Hands Ball (to build trunk and scapular strength stability to prevent injury and maximize force output)

Remember, the better you get at every push-up variation the better you will get at "regular" push-ups. Once you achieve a current push-up total of 30 reps or more, you will notice the focus now will be on getting stronger by mastering the next level of strength: elusive 1-arm push-up. Keep in mind, improving maximum strength automatically improves your muscular endurance, though it doesn’t work the same the other way around.

IMPORTANT: Please note that you should only follow this program if you have healthy shoulders.

In addition, since you will be performing extra pushing movements, it is critical to add in some scapular retraction and depression work to prevent unwanted strength imbalances. Please note the addition of a certain amount of reps of Body Weight Prisoner or Y Squats following each set of push-ups for your “Extra Push-up Work” to achieve this end. The Body Weight Prisoner or Y Squat was selected because it simultaneously works your upper back and opens up your chest while working your lower body to boost metabolism. Plus, it’s an exercise you can do anywhere. Lastly, the “Extra Push-up Work” is best performed throughout the day to be fresh and allow for full recovery.

Current Push-up You Can Perform Now: 0-1

Push-up Workout Protocol - Level 1:

Main Workout: Perform max reps or a max hold for time for a different push-up variation at each of 3 strength workouts per week with ideally a day of rest between workouts

Extra Push-up Support Work: Follow each set of push-ups with 10 reps of Body Weight Prisoner or Y Squats

Week 1 - 5 sets of 2 reps of 5-second negatives
Week 2 - 5 sets of 3 reps of 6-second negatives
Week 3 - 5 sets of 4 reps of 7-second negatives
Week 4 - 5 sets of 5 reps of 8-second negatives
Week 5 - 5 sets of 5 reps of 9-second negatives
Week 6 - 5 sets of 5 reps of 10-second negatives

Current Push-up You Can Perform Now: 2-5

Push-up Workout Protocol - Level II:

Main Strength Workout: Perform max reps or a max hold for time for a different push-up variation at each of 3 strength workouts per week with ideally a day of rest between workouts

Extra Push-up Work: Follow each set of push-ups with 20 reps of Body Weight Prisoner or Y Squats

Week 1 - 5 sets of 1 rep
Week 2 - 5 sets of 2 reps
Week 3 - 5 sets of 3 reps
Week 4 - 5 sets of 4 reps
Week 5 - 5 sets of 5 reps
Week 6 - 5 sets of 6 reps

Current Push-up You Can Perform Now: 6-12

Push-up Workout Protocol - Level III:

Main Strength Workout: Perform max reps or a max hold for time for a different push-up variation at each of 3 strength workouts per week with ideally a day of rest between workouts

Extra Push-up Work: Follow each set of push-ups with 40 reps of Body Weight Prisoner or Y Squats

Week 1 - 5 sets of 5 reps
Week 2 - 5 sets of 6 reps
Week 3 - 5 sets of 7 reps
Week 4 - 5 sets of 8 reps
Week 5 - 5 sets of 9 reps
Week 6 - 5 sets of 10 reps

Current Push-up You Can Perform Now: 13-20

Push-up Workout Protocol - Level IV

Main Strength Workout: Perform max reps or a max hold for time for a different push-up variation at each of 3 strength workouts per week with ideally a day of rest between workouts

Extra Push-up Work: Follow each set of push-ups with 50 reps of Body Weight Prisoner or Y Squats

Week 1 - 5 sets of 10 reps
Week 2 - 5 sets of 12 reps
Week 3 - 5 sets of 14 reps
Week 4 - 5 sets of 16 reps
Week 5 - 5 sets of 18 reps
Week 6 - 5 sets of 20 reps

Current Push-up You Can Perform Now: 21-30

Push-up Workout Protocol - Level V:

Main Strength Workout: Perform max reps or a max hold for time for a different push-up variation at each of 3 strength workouts per week with ideally a day of rest between workouts

Extra Push-up Work: Follow each set of push-ups with 60 reps of Body Weight Prisoner or Y Squats

Week 1 - 5 sets of 20 reps
Week 2 - 5 sets of 22 reps
Week 3 - 5 sets of 24 reps
Week 4 - 5 sets of 26 reps
Week 5 - 5 sets of 28 reps
Week 6 - 5 sets of 30 reps

Current Push-up You Can Perform Now: 31+

Push-up Workout Protocol - Level V:

Main Strength Workout: Perform max reps or a max hold for time for a different push-up variation at each of 3 strength workouts per week with ideally a day of rest between workouts

Extra Push-up Work: Perform 5 sets per day of a 1-arm push-ups variation with the following weekly progressions Monday through Friday (weekends off). Progress from stage 1 to stage 3 in choosing the appropriate 1-arm push-up variation:

Week 1 - 5 sets of 1 rep
Week 2 - 5 sets of 2 reps
Week 3 - 5 sets of 3 reps
Week 4 - 5 sets of 4 reps
Week 5 - 5 sets of 5 reps
Week 6 - 5 sets of 6 reps

Advanced Stage 1 - Modified 1-Arm Push-ups on Knees/Inclined

Advanced Stage 2 - Regular 1-Arm Push-ups 5-secondNegatives

Advanced Stage 3 - Regular 1-Arm Push-ups

Extra Push-up Work II: Follow each set of push-ups with 60 reps of Body Weight Prisoner or Y Squats

Step#3- Re-Test Your Current Push-up Total

At the end of each 6-week training block, take 5 full days of rest before re-testing your new push-up total exactly as previously outlined in step one. Record your new push-up total and then take the rest of the week off for recovery before moving on to the next level of push-up boot camp.

Well, you now know everything you need to know to safely and effectively perform more push-ups than most ever will. Remember, the leaner you are the better you will be at push-ups and the more push-ups you can do, the better you will look and feel.

Seek and destroy body fat,

-Curtis

Top Phoenix Boot Camp Personal Trainers Reveals How To Help College Freshmen Avoid Gaining Weight

2009-04-23T12:49:00.014-07:00

We’re rolling through springtime, and the heat of May is on the horizon.
Spring is here and the warm summer weather is crankin’ up…aren’t you lovin’ it? ;)

Since May is on the horizon, you know that high school seniors are getting amped up
for graduation…but also means that most are in the old familiar “senioritis” slump…ah yes – I remember it well: blowing off homework, skipping a few classes, staying out late, etc…

But, what they (and their parents) should be most concerned about is fighting the scary trend of gaining 12+ lbs their freshman year in college.

Let’s stop this dangerous weight gain before it starts!

Seriously, they might soon start calling it the FRESHMAN 50 if someone doesn’t step in right NOW and educate our youngsters about proper training and sound nutrition.

I remember packing on the pounds from all the extra partying (shhh…don’t tell my parents), so I know firsthand how important this info is and I really wish someone shared it with me before I graduated high school.

Even if you don’t have any immediate graduates around, chances are you know someone who does…this is vital and I encourage you to pass this email/blog post along to friends or family who so have seniors about to graduate.

Before I share my top 9 tips to fight this trend, let’s first identify why this is important, beyond the obvious health benefits:

1.) This Is Not Guesswork, This Is Reality: Studies have repeatedly shown that healthier, more attractive people are more employable and earn higher wages. Albeit wrong to discriminate based on physical appearance, if you want a fighting chance of getting and keeping a job, you simply cannot overlook your personal appearance and presentation.

2.) Sculpt a Recession-Proof Body: Whenever the economy is struggling and companies are forced to tighten up their budgets, they’ll “trim the fat” from their employee base (both literally and figuratively). If it comes down to two people with equal skills, the leaner, healthier employee will always win…yes, again, I know this isn’t the way it should be, but let’s be real about the way society typically works.

Alright, enough chit chat…let’s get down to it!

The Top 9 Tips to Fight the Freshman 12

TIP #1- Always Use Total Body Workouts

Start by performing five body weight exercises designed to work your upper body, lower body, and core within the same workout at least three times per week.

For example, you can toggle between 50 seconds of work and 10 seconds of transition and rest for each a double-leg (e.g. squat), push (e.g. push-up), single-leg (e.g. lunge), pull (e.g. row), and core (e.g. plank/bridge) exercise.

Perform up to 4 rounds without rest for an awesome 20-minute total body shaping workout that you can do almost anywhere.

TIP #2- Understand (and Use) the Power of Interval Training

FACT: Interval training (cardio and strength) is scientifically proven to burn nine times more body fat than ordinary exercise and elevates metabolism for up to 24-48 hours following your workout.

You would be well off to perform cardio intervals on non-strength training days three times per week. Selecting your cardio exercise of choice, alternate between 20 seconds of work and 10 seconds of rest and repeat this 30 second interval eight times for four total minutes followed by a one-minute rest. Repeat for up to 20 total minutes.

-You can use a variety of things to accomplish a body weight cardio session…a stationary bike, sprinting, jumping jacks or even jumping rope.

TIP #3- Eat AND Hydrate All Day

- Have breakfast immediately upon waking and then every two to four hours to starve the fat and build muscle. Include 2-4 cups of water and keep 1-2 cups coming every couple of hours…even more if you are training or just an active person.

- By continuously fueling your fat burning metabolic furnace, and eating some sort of complete animal protein (meat, eggs, cheese, etc.) at every feeding, you'll also keep your metabolism stoked throughout the day and prevent all too common binge eating.

- Consume 3 servings of green tea per day. The power of this little gem is undeniable. Drink it hot or pour it over ice. Either way…just do it.

TIP #4- It's All About The Timing: Think Fiber When it Comes to Carbs

- Use an unlimited amount of fibrous, cruciferous green veggies to fill your belly both during and between meals and to provide the majority of your "carb" intake. (Avoid or limit corn, peas, carrots, beets, and potatoes).

- for optimal total body fat-burning, try to limit fruit and other carbohydrate consumption to within 1-2 hours post-workout when your body best tolerates starches and sugars.

You can also implement the "Carb Timing" Blueprint:

Step #1- Replace all white carbs with 100% whole grain carbs and all refined sugars with natural sugars

Step #2- Position your intake of all whole grain starch and natural sugar consumption to within 1-2 hours post-workout or immediately upon waking for breakfast.

Step #3- Replace all processed starches and refined sugars with fruits and veggies

Step #4- Replace all fruits with green veggies. (This is an advanced step and not meant for long term usage).

TIP #5- Use Pillar Exercises for a Flat Belly and 6 Pack Abs

-By implementing total body workouts with sound nutrition is the key to burning the fat covering your abdominal muscles. Endless crunches on the ab machine at the gym is useless for fat loss. Spot reduction is a MYTH.

- Pillar stabilization movements are key to developing rock hard abs, preventing injuries, and improving posture. Forget sit ups, ab belt gizmos, tons of crunches…make better use of your time and energy.

- The pillar collectively consists of your shoulders, hips, and core. It is your body’s powerhouse, foundational to all movement.

-For maximum benefits, you must seek to maintain a tight pillar position during all movements by actively sucking your belly button to your spine, squeezing your glutes, and maintaining a diving board line from the heels through the shoulders.

TIP #6- Be a Flexible Eater

-Allot yourself 1 or 2 “reward meals” per week where you can enjoy the indulgences of college life. This tip is meant to be used in MODERATION as needed!

-Be sure to plan your reward meals in advance based on your weekly schedule and be sure to earn them with nutritional compliance at all other times!

TIP #7- Take These 2 daily Supplements for the rest of your life:

- Daily Whole Food Multi-Vitamin for Your Gender

- Daily EFA/Fish Oil Supplement (Krill Oil is best)

For trusted info on product examples, visit: http://www.curtis.getprograde.com

TIP #8- If you booze, you WILL NOT Lose!

-So what's the harm? I'll tell you...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 held up in its quest for greater fat burning and lean muscle growth. As you might imagine, just a single drinking binge can set you back days if not a full week when it comes to fat loss!

- Worst-case scenario? Mixing alcohol with sugary beverages promotes even further fat gain due to the resulting insulin surge that triggers your body to hold onto the fat for as long as it can (e.g. regular beer or cocktails mixed with regular soda and/or energy drinks like Red Bull).

- What's the bottom line? To maximize fat loss and lean muscle gain… you must minimize alcohol consumption!

TIP #9- Sleep, Stretch, and Self-Massage

- Sleep: Get at least 6-7 hours (preferably 7 or 8) of restful sleep per night and take 1-2 hour naps to fill in the gaps. Establish a pre-bed routine and limit caffeine intake to early in the day.

- Stretch: Ideally perform Dynamic Stretching to mobilize and strengthen joints BEFORE your exercise and perform Static Stretching to lengthen muscles AFTER exercise.

- Self-Massage: Spend at least 30-60 seconds massaging sore and tight areas of the body before and after your workouts to regenerate your muscle and connective tissue thus preventing those nagging aches and pains in the joints and lower back muscles. A Foam Roller is the perfect tool for this.

I truly hope you either use and/or share these 9 simple strategies to secure a future filled with health, happiness, and longevity.

Body Fat Enemy #1,

Curtis

PS: Please forward this info to anyone you know who can benefit from it as well! :)

Top Glendale Personal Trainer Fitness Bootcamp Weight Loss Workout

2009-04-23T10:27:00.003-07:00

Top Glendale Personal Trainer Fitness Bootcamp Weight Loss Workout

5 Exercise Core Ripper Interval Circuit Revisited

-Horizontal Core Knee Out Variation

-Total Body Cardio Variation

-Loaded Squat Variation

-DB Loaded Row Variation

-SL ULBE Front Loaded Variation

Body Fat Enemy #1,

Curtis

PS: For your FREE 2-Week Trial to the most brutally effective boot camp workouts on the planet, please call 480-981-6877.

Phoenix Boot Camp Rapid Fat Loss Workout of the Day

2009-04-23T09:37:00.006-07:00

Phoenix, Arizona Fitness Boot Camp Rapid Fat Loss Workout of the Day

50-10 Peak Intensity Exercise Circuit

-Vertical Swing Variation

-Resistance Band Pull Variation

-Climber Cardio Variation

-Squat Variation

-Vertical Cardio Variation

Body Fat Enemy #1,

Curtis

Phoenix Personal Trainer Fitness Bootcamp Weight Loss Workout of the Week

2009-04-13T09:58:00.003-07:00

Phoenix - Arizona Fitness Boot Camp Weight Loss Workout of the Week

5-Exercise Max Results Circuit Training

1-Lunging Variation
2-Front Pillar Variation
3-SLH Variation
4-Loaded Squat Variation
5-Unstable Press Variation

Get after it, people!

Curtis

PS: For a FREE 2-Week Trial to experience the best personal training in Arizona at the most effective rapid fat loss bootcamp in Phoenix, please call us today @ 480-981-6877.

Premier Co-Ed Fitness Boot Camp in Arizona Debuts "AB-Domination" Weight Loss Workout of the Day

2009-04-13T09:31:00.006-07:00

We got down to some serious huffin' and puffin' on this one - not
to mention creating some rock hard abs in the process! ;)

50-10 5 Exercise AB-Domination Workout of the Day 4-6-09

1-Mountain Climber Variation
2-Squat/Press Variation
3-Dynamic Pillar Variation
4-Upper Body Torso Twist Variation
5-Horizontal Leg Raise Variation

PS: Listen for a few groans comin' in at the :36 mark... ;)

Get after it, people!

Curtis

PS: For a FREE 2-Week Trial to experience the best personal training in Arizona at the best bootcamp in Phoenix, please call us today @ 480-981-6877.

Phoenix Boot Camp Personal Trainer Shares Top 6 Weekend Fitness Tips & Answers Question of the Week

2009-04-03T11:03:00.009-07:00

Happy Friday -- the weekend is here - let's make it a fantastic one!

I'll answer the Question of the Week...but first - a little bonus post for ya.

Here's some weekend tips to keep you strong and sexy:

1.) Keep a water bottle with you. This will serve as a good reminder to continue drinking water and will help you stay hydrated, prevent you from becoming too hungry, as well. Ditch the diet soda, Gatorade or 'vitamin' water...simple ol' h2o will do the trick.

2.) Set some "weekend specific" goals that you'd like to accomplish, such as three cardio sessions for at least 20 minutes each. Preferably, include interval cardio for max effects in shortest time.

3.) If you plan on being on the go, put together some healthy snacks in convenient places, such as the glove compartment of your car or your purse. Cut up vegetables and put them in zip lock bags. You might also put some peanut butter, cottage cheese, or humus in small containers as well.

4.) Load up on vegetables first (no - fried or draped in dressing veggies are NOT included on this list, sorry) At almost every social gathering there are vegetable trays and other veggie options. Grab some and think fiber first.

5.) Find someone to hold you accountable on Mondays.

You are more likely to resist temptation and stay focused
if you know you have to report to your “accountability partner”.

6.) Sometimes we like to have "cheat meals" on the weekend, and that's cool, but don't allow yourself to get carried away. Enjoy, but be ready to get right back on track.

###

OK, so here's the Question of the Week:

Since the summer swimsuit season is pretty much ready to launch, have you decided on what you want with regards to your weight loss?

I meet so many folks who are under a fitness deadline, so to speak…weddings, reunions, trips, vacations are looming so the pressure to look their very best can build…but so many are confused on exactly how long it’s going to take for them to see results from their efforts.

I recently spoke with one of our boot campers and the question was simple and direct:

“What is the safest weight loss
possible within one week?”

Here’s the answer: with a properly designed training program that is balanced with the right amount of strength and cardio workouts, along with focusing on wiser food choices, AND being faithful to this healthier lifestyle for at least 3 weeks…you can expect to peel off an average of 2 pounds of unwanted body fat each and every week.

Since I help my campers get lean and strong with helping transform their bodies the right way…notice what I said: I referenced losing “fat” not just losing “weight”.

There is a difference. You see, being skinny and weak is no way to go through life either.

Anyone can easily strip away calories, starve themselves, exercise for hours and hours on end and lose “weight”. Some even jump on the latest diet plan or take dangerous “miracle” pills to drop the lbs.

Is this a good (healthy and long lasting) plan?

Me thinks not!

This warped plan of fat attack can result in disappointing long term effects, less energy, soft and weak muscles and eventually frustration… because no one is really able to sustain such ridiculous demands on their body (and time).

Guess what happens then? Yup, the old unhealthy routine kicks back in and the 3 little numbers on the scale start to climb back up.

So what is a better (and more efficient) plan?

Be realistic with your deadlines, make better food choices and start training your body with more efficiency…all of which are outlined in our complete boot camp training system.

So there you go...have a fantastic weekend – now get out there and get some sun – it’s beautiful!

PS: Remember, if you haven’t activated your free trial – get on it now – and for current boot camp members, don't forget you can earn free boot camp by referring your friends and family - starting today!

Keep healthy,

Curtis
Arizona Fitness Boot Camp
480-981-6877

Phoenix Boot Camp Personal Trainer Reveals 2 Top “Must Do” Exercise and Nutrition Tips

2009-03-31T16:46:00.005-07:00

With a zillion diets and even more workout plans than you can shake a dumbbell at, it is no wonder that so many well meaning folks get confused when it comes to getting in shape and burning off the belly flab…fast.

Today, I want to share 4 comprehensive keys with you that pretty much sums up what all of us need to do to get lean and stay lean for life.

It doesn't get any simpler than this…simple is good, simple works!

TOP 2 WORKOUT TIPS

* Be Efficient, Be Effective with total body workouts: Forget "leg day". Forget "chest and triceps day". This approach is outdated and not nearly as productive as using full body training for fat loss and fitness. This could mean doing a five-exercise circuit (designed to work your entire frame) at least three times per week. Within each session, you will alternate between 50 seconds of peak intensity effort and 10 seconds of rest for each a double-leg (ie: squat), push (ie: push-up), single-leg (ie: lunge), pull (ie: row), and core (ie: plank) exercise. Perform up to 4 continuous rounds without rest for a 20-minute total body fat slammer workout.

* Use the Power of Intervals: It is a scientifically proven fact: interval training is will burn nine times more body fat than ordinary exercise and elevates metabolism for up to 48 hours following your workout. Perform cardio intervals on non-strength training days three times per week. Selecting your cardio exercise of choice, alternate between 20 seconds of work and 10 seconds of rest and repeat this 30 second interval eight times for four total minutes followed by a one-minute rest. Repeat for up to 20 total minutes. This routine works best with a body weight cardio exercise like running in place, jumping jacks or jumping rope.

TOP 2 DIET TIPS

* Get up, eat early and frequently: Don’t wait around and skip the chance to jumpstart your metabolism with the proper fuel for your lean, mean sexy machine. Eat immediately upon waking and then every few hours to starve body fat (burn) and feed muscle (build). By continuously stoking your metabolic furnace, and eating some high quality animal protein (meat, eggs, cheese, etc.) at every feeding, you'll also keep your metabolism cranked up all day and prevent binge eating later in the day. (Yea, I know…that “late-night” snacking sounds familiar, I was once guilty!)

* All Carbs are NOT created equal: Eat an unlimited amount of fibrous, nutrient dense green veggies to fill your belly both during and between meals. To ramp up fat burning performance, try to limit fruit and other carbohydrate consumption to within 1-2 hours post-workout when your body is looking to soak up those particular starches and sugars.

Implement these easy to follow guidelines today and you’ll start building a newer, leaner beach-ready body you can be proud of…I'll bet my organic omega-3 eggs on it!

5 Minute Circuit Breaker for Fat Loss and 6 Pack Abs

2009-03-25T07:58:00.006-07:00

First off, I hope everyone is having a terrific and healthy March…the weather is awesome, but one thing is for sure:

Summer (aka ‘swim suit & bikini season’) is approaching fast. Are you ready?

One of the best ways to get your mid-section looking strong and sexy is by doing high intensity workouts using full body exercises. One of our favorite camp traditions is to include a “finisher” to our already smokin’ workout…something to really ramp up fat loss to start showin’ off the abs.

Oh, and here’s a secret...in our camp workouts, you will NEVER...EVER do a traditional sit-up. Pretty cool, huh? ;)

Check out 3 of the best “ab” exercises that aren’t typically known as “ab” exercises at all…see what I mean here:

Alrighty...let's expose 2 of the biggest "ab exercise" myths on the planet:

Myth #1: Doing ab exercises will make you get six pack abs.

WRONG!

Fact: This is a complete misnomer and one that’s been around forever, and yet...walk into any commercial gym, and what do you see? Misguided folks plugging away at the crunch machine in hopes of revealing the magic 6 in the mid-section.

Let's cut to the point. The most important thing to do, is to GET RID of the fat surrounding your belly. That will reveal the Holy Grail of Abs.

Bottom line: No amount of crunches or sit ups are going to get you to burn fat around the belly. And since there is no such thing as spot reduction, the best way to get rid of belly fat is by doing high intensity exercises that helps boost your metabolism and burn fat throughout the day. Got it? Good. Now check out #2.

Myth #2: Side bends/oblique twists will thin and trim your waist.

WRONG!

Fact: If you are stuck on the crunch or ab/oblique twisty machine thing at the gym...stop it - for fat loss and revealing your slim and trim abs, this is a waste of time.

You want to spend a little extra time training your abs for strength and endurance, go right ahead.

But focusing on this for fat loss? Forgettaboutit.

Bottom Line: The only way to a lean out and thin your waist is by scorching the fat around your belly.

###

Oh, by the way...we are about the launch the next phase of boot camp, and the deadline to secure a Free 2-Week Trial is looming...so if you are ready to start
your body transformation...get off your tail and shoot me an email (curtis@arizonafitnessbootcamp.com or call 480-981-6877 to save a free spot today!

The Official Strong & Sexy Bride Workouts

2009-03-19T11:49:00.003-07:00

A 20-minute, no gym required, fat-burning workout guaranteed to help you look and feel totally amazing on the most important day of your life!

The date is set; your dress is ready…now it's time to transform into the strongest and sexiest bride on the planet. This program is specifically designed to help you do exactly that.

Slim down to create lean, strong abs with slender shoulders. Sculpt toned arms for your dream walk down the aisle and as an added bonus, this will have you bikini-ready for the honeymoon too!

You will perform 3 total body workouts per week alternating
between Workout A and Workout B and taking at least 1 day of rest
between workouts (e.g. perform on Monday, Wednesday, and
Friday). The beauty behind these whole body workouts is that they
use total body exercises that work your arms, legs, and abs at the
same time. The result? Maximum fat loss and lean muscle growth so
that you both lose inches in AND add definition to all of the right
places.

To ramp up even greater fat loss, I've included a bonus cardio finisher. No treadmill needed…just your body weight and 4 minutes of high intensity intervals to scorch off 9x more fat than drudging away with a long, slow cardio session.

Time to get Strong and Sexy for your big day!

Workout A

5-Minute Total Body Warm-up: Perform 10 total reps in a slow, controlled tempo for each exercise in the exact order listed in the prescribed circuit

50-10 Interval Five Exercise Total Body Circuit- 20 Minutes: You will alternate between 50 seconds of work and 10 seconds of rest for each exercise in the following five-exercise circuit. Perform this 5-minute circuit up to four times for a 20-minute total body fat burning workout.

Exercise #1: Dumbbell Curl + Squat to Press
Exercise #2: Single Leg Hip Extension Hold + Dumbbell Chest Press Combo
Exercise #3: Dumbbell Swings
Exercise #4: Single Leg Wall Sit + Dumbbell Curl to Narrow Press Combo
Exercise #5: Dumbbell Push Up Rows

*Please note it is highly recommended to use a pair of sturdy hex dumbbells, ones that will not roll once placed on the floor. Most women will begin with 8-15 pound dumbbells, starting with a manageable weight and work your way with perfect form, control and technique.

BONUS: Cardio Interval 4 Minute Finisher
You will alternate between 20 seconds of work and 10 seconds of rest by performing the body weight cardio exercise listed below. You will repeat this 30-second set up to 8x for 4 total minutes.

Body Weight Cardio Exercise: Stationary Sprinting (with or without a Resistance Band)
Resistance Bands found here: http://www.resistancebandtraining.com/html/store.html

For a complete video demo of all of these exercises, please click the link below (or
copy and paste it into your browser):

http://www.youtube.com/watch?v=TeryKoRlDE0

Workout B

5-Minute Warm-up: Perform 10 total reps in a slow, controlled tempo for each exercise in the exact order listed in the prescribed circuit

50-10 Interval Five Exercise Total Body Circuit- 20 Minutes: You will alternate between 50 seconds of work and 10 seconds of rest for each exercise in the following five-exercise circuit. Perform this 5-minute circuit up to four times for a 20-minute total body fat burning workout.

Exercise #1: 1-Arm DB Sumo Deadlift + Curl to Press
Exercise #2: DB Squat Thrust + Push-up
Exercise #3: DB Alternating Lunges + Curl to Press
Exercise #4: DB Alternating Single-Leg RDL + Row
Exercise #5: DB T-Push Ups

*Please note it is highly recommended to use a pair of sturdy hex dumbbells, ones that will not roll once placed on the floor. Most women will begin with 8-15 pound dumbbells, starting with a manageable weight and work your way with perfect form, control and technique.

BONUS: Cardio Interval 4 Minute Finisher
You will alternate between 20 seconds of work and 10 seconds of rest by performing the body weight cardio exercise listed below. You will repeat this 30-second set up to 8x for 4 total minutes.

Body Weight Cardio Exercise: Ice Skater Jumps

For a complete video demo of all of these exercises, please click the link below (or
copy and paste it into your browser):

http://www.youtube.com/watch?v=P7zy1BiNwzY

Scottsdale Boot Camp Trainer Reveals the 5 Most Essential Diet Tips for the Bride to Be

2009-03-19T11:44:00.000-07:00

In addition to the right blend and intensity of workouts, a bride-to-be cannot ignore a proper nutrition blueprint in order to get the job done. It’s undeniable that this key element is 80+% responsible for sculpting a leaner, stronger and sexier physique. The following nutrition guidelines will help you do exactly that. Don’t be surprised to see losses of 2+ pounds of ugly, unwanted body fat per week and a reduction in at least 1 clothing size per month. But remember to keep the focus where it should be and that is improving overall health, body composition, and performance, NOT just weight loss!

The Strong and Sexy Bride Mentality:

EAT to Fuel Your Metabolism and Lose Fat (NOT Weight)

Nutrition Tip #1: Drink Up!

Drink at least 2-4 cups of water immediately upon waking and then drink at least 1-2 cups of water every 2 hours you are awake. A dehydrated bride (or anyone for that matter) cannot effectively lose body fat!

Drink at least 1-2 cups of water for every 15 minutes of vigorous activity to maintain optimal performance and to prevent dehydration during your workouts.

Consume at least 3 servings of antioxidant-rich hot green tea per day to boost your immune system and accelerate recovery from vigorous exercise. Sorry, this does NOT mean drinking bottled or processed tea. Loose leaf or tea bags only.

Nutrition Tip #2: Start Eating Earlier and More Often:

Eat immediately upon waking and then again every 2-4 hours after that for a total of 6-8 feedings per day. This is a staple for any solid fat loss nutrition plan because it allows your body to starve the fat and feed the muscle, optimizes performance, and prevents your body’s starvation signals from going off, which are true indicators that will dramatically decrease the body’s ability to shed the blubber.

The dietary breakdown is 3 total meals per day consumed at breakfast, lunch, and dinner time, 3 total snacks/day consumed between meals and before bed, and workout nutrition in the form of a protein or amino acid supplement consumed around your training sessions. Snacks are typically about half the caloric value of meals.

Nutrition Tip #3: Always Focus on Essentials For Life:

Consume a wide range of organic lean proteins of animal origin at each feeding, usually a typical fist-size helping will suffice. Protein is not only the only macronutrient responsible for building and repairing that lean, sexy muscle but it also allows your body to best starve its unwanted fat stores. In addition, the sheer consumption of protein elevates metabolism and burns calories through the thermic effect of feeding since protein is requires your body to use way more energy (calories) to digest, as opposed to fat or carb grams.

Consume a wide range natural fats at each feeding (olive oil, coconut oil, beef, salmon, whole eggs, avocado, mixed nuts, flax, full-fat cheese, etc.). Sufficient dietary fat intake is critical to beneficial hormone production, which allows for optimal fat loss. Furthermore, your body cannot optimally burn stored body fat without a sufficient amount of healthy dietary fat.

Consume a wide range of fruits and veggies at each feeding (with a special emphasis on green veggies). A great rule of thumb when it comes to produce is to consume at least one green item AND as many other colors as possible at each and every meal to get the most health benefits.

Here is a Sample 1 Day Menu:

Breakfast at 6am: Scrambled Omega-3 Eggs, Greens, and Turkey Sausage or Bacon
Mid-Morning Snack at 9 am: Mixed Raw Nuts and Fruit/Veggies of Choice
Lunch- Noon: Chicken, Salmon, or Shrimp Caesar Salad
Mid-Afternoon Snack at 3 pm: Full-Fat Cheese and Fruit/Veggies of Choice
Dinner at 6 pm: Turkey or Beef Meatballs and Spaghetti Squash
Pre-Bed Snack at 8 pm: Strong & Sexy Power Bowl:
Mix of Full-Fat Cottage Cheese, Protein Powder, Flax Meal, and Raw Nut Butter

Nutrition Tip #4: If Nothing Else, You NEED These 2 Supplements:

- Take a daily whole food based multi-vitamin for your gender. Ensuring adequate intake of vitamins and minerals is essential for your body to function optimally, especially for people who struggles to get at least 8-12 servings of fruits and veggies per day.

- Take a high quality essential fatty acid (EFA) or fish oil supplement. Omega-3 fats found in fish oil are scientifically proven to increase metabolism and generate increased fat burning, besides having a host of other benefits like preventing cancer, reducing inflammation and joint pain, enhancing skin and hair quality, etc.

Nutrition Tip #5: Think Fiber First When It Comes To Carb Choices:

- It is critical to focus on carbohydrate quality FIRST and then quantity SECOND. In terms of quality, all carbohydrates (outside of dairy) that you eat should contain AT LEAST 3 g of fiber per serving and offer LESS THAN 10 g of sugar per serving. In terms of quantity, we have found most females achieve the best fat-burning effects by limiting their total daily carb intake to 50 g or less, NOT including their unlimited daily fibrous carb intake from green veggies (fruit can be used in moderation) nor the trace carbs from protein and fat foods.

- To ramp up fat loss, use the following Carb Adjustment Blueprint as outlined below (in the exact order) listed to breakthrough any plateaus in your quest to get into that dress:

Step#1- Replace all white carbs with 100% whole grain carbs and all refined sugars with natural sugars found in food choices with ONE ingredient (e.g. fruit, honey, etc.). This will results in much more even blood sugar levels in your body, the key to maintaining high energy levels and burning fat.

Step#2- Limit all 100% whole grain starch and natural sugar consumption to within 1-2 hours post-workout or immediately upon waking for breakfast. Your body best handles these types of carbs at these times without excessive risk of this energy being stored as fat.

Step#3- Replace all starches and sugars with fruits and veggies. Fruits and veggies are the most nutrient dense carbs loaded with tons of vitamins, minerals, antioxidants, and tummy-filling fiber, making them the staple of any good fat loss meal plan.

Step#4- Replace all fruits with green veggies (or any other veggies BESIDES corn, peas, carrots, and potatoes) to weed out any remaining unwanted sugar (fructose, fruit sugar) that will prevent your body from maximally using stored body fat for fuel. Green veggies like broccoli, spinach, dark leafy lettuce, green beans, asparagus, etc. have the most figure friendly benefits of any carbohydrate on the planet. Try for organic versions of said items. These can also be consumed in an unlimited amount throughout the day to keep you full and satisfied.

That's it….the top 5 keys to fitness nutrition success to help you look and feel the best on the biggest day of your life. And remember, it’s not about weight loss - it’s about changing your body composition, being as healthy, strong, and sexy as possible by shedding inches in all the right places!

Phoenix Boot Camp Personal Trainer Uncovers Top 5 Workout Fitness Tips for the Upcoming Bride

2009-03-18T22:38:00.001-07:00

Working with many clients over the years, I have found one of the most important pieces to getting them fantastic results is incorporating a deadline, setting a firm date for which you must have achieved your fitness goals. There is no better example of this than with a new bride to be. Now that the question has been “popped”, the ring is on, the date is set and dress is bought. Things are getting serious and it’s amazing what happens to women when it finally hits them – the most important day of their life is coming. They’re now ready and willing to do whatever it takes to feel strong, look sexy, fit into their dream wedding dress and inspire the “wow” factor in all those who witness the most important day of their life.

But a bride still needs an effective and most importantly, efficient exercise blueprint in order to get the best results in the shortest amount of time. We need to sculpt muscle in all of the right places (with a particular emphasis on the upper body, shoulders and arms) and burn fat in all the right places (think hips, thighs, and muffin tops). The following training guidelines will help you do exactly that. Don’t be surprised to see losses of 2+ pounds of ugly, unwanted body fat per week and a reduction in at least 1 clothing size per month. But remember to keep the focus where it should be and that is improving overall health, body composition, and performance, NOT just weight loss!

The Strong and Sexy Bride Mentality:

You MUST Train to Elevate Metabolism and Lose Fat (NOT Weight)

Exercise Tip #1 - Get Strong and You Will Get Lean:

- Fact: Strength training strengthens muscle and bone leading to increases in lean body mass that increases RMR (resting metabolic rate), the number of calories your body requires to function on a daily basis regardless of activity. In other words, strength training will crank up your metabolism so that you will be burning more stubborn fat every minute of every day/365. Now that’s efficiency!

- Fact: Most people who strength train will typically perform straight sets of the same exercise with super long rest periods in excess of 2-3 minutes. (Think the outdated protocols of doing “3 sets of 10”). Rather, cut your workout time in half or more AND accelerate fat burning by performing alternating sets of non-competing exercises with short rest periods between sets. For example, perform an upper body exercise, then a lower body exercise, and then a core exercise in a timed interval circuit fashion. This will allow for full recovery for each exercise since you are resting your upper body while performing lower body and core exercises and so on. Furthermore, shorter rest periods allow for both the completion of more total work during every workout and also create perfect hormonal storm for optimal fat loss.

- Fact: For best results, perform 3 total body strength workouts per week with at least 1 day of rest between workouts. See below for a Sample Total Body Circuit Strength Workout:

50-10 Interval Five Exercise Total Body Strength Circuit- You will alternate between 50 seconds of work and 10 s of rest for each exercise in the following five-exercise circuit. Perform this 5-minute circuit up to four times for a 20-minute total body workout. Be sure to switch between the 2 exercise options within each category for best results:

Exercise 1: Squats OR Deadlifts
Exercise 2: Push-ups OR Dips
Exercise 3: Lunges OR Single-Leg Hip Extensions
Exercise 4: Rows OR Pull-ups/Curls
Exercise 5: Front OR Side Pillars/Planks

Exercise Tip #2 - Intervals Burn 9x More Fat Than Slow, Ordinary Cardio:

- Fact: With interval training, the focus is on the intensity of quality driven-exercise (correct form, technique). Intervals consist of alternating between shorts bouts of all out high-intensity effort and active recovery periods for a much quicker and focused amount of time (typically 10-20 minutes of intervals will work best and be most efficient). This approach is scientifically proven to burn nine times more fat AND lead to faster improvements in fitness than the aerobic alternative (going slower for longer periods of time…think boring, slow cardio).

- Fact: The Japanese “Tabata” study compared the effects of four minutes of high-intensity interval training (20 seconds on, 10 seconds off) with 45-60 minutes of low to moderate intensity cardio. The interval training group burned just as much fat as the endurance group and also had greater improvement in both anaerobic (think sprinters) and aerobic (think distance runners) fitness… in only four minutes! So what’ll it be: 4 minutes or 45 minutes?

- For best results, perform 3 cardio interval training workouts per week on non-strength training days. Below is a sample Cardio Interval Training Workout:

20-10 Tabatas- You will alternate between 20 seconds of work and 10s of rest. You will perform this 30-second set up to 8x for 4 total minutes followed by a 1-minute rest and transition. Perform this 5-minute sequence up to 4x for 20 total minutes. You can perform this workout on your cardio machine of choice (spin bike, etc.) or by alternating between body weight cardio exercises like stationary sprinting, jumping jacks, squat thrusts, mountain climbers, etc. for the ultimate in-home workout!

Exercise Tip #3 - Use Blubber Burning Cardio to Speed Up Results:

- Fact: Steady state (or low to moderate intensity cardio – think: light jogging) aerobic training does have its uses in conjunction with a strength training and cardio interval training base. Aerobic training is of low to moderate intensity in nature and burns a larger proportion of fat per effort than sugar. On the other hand, strength training and high-intensity interval training rapidly eats up your body’s sugar stores thus forcing your body to use fat for fuel in the recovery from exercise.

- Fact: By performing some low to moderate intensity cardio following your strength and/or cardio interval training workouts you can accelerate the fat loss process. More specifically, 5 minutes following high-intensity exercise your body dumps stored triglycerides (fat) into your bloodstream, making it the perfect time to do some aerobic training to eat up that fat before it gets sent back up for storage in your tummy, arms, abs, etc.

- Let’s call this extra steady-state session “blubber burning cardio” and we’ll recommend a maximum of 20 minutes for this. Steady-state speed can be described as going as fast as you can without stopping…and you could probably hold a mild conversation during this level of exertion. This extra work can really accelerate the fat burning process, specifically for those trouble spot areas like the abs, hips, and thighs!

Exercise Tip #4 - Use Total Body Exercises to Sculpt An Amazing Upper Body:

- You don’t have to be a rocket scientist to figure out most brides are concerned about their upper body, shoulder and arms when it comes to their wedding gowns, since so much of this area is typically exposed. But, doing a bunch of single-joint, isolation exercises like bicep curls or triceps extensions is not going to do the trick. Spot reduction is a myth - no number of triceps kickbacks will ever banish the “jiggle-arm syndrome” many women struggle to rid themselves of.

- Rather, you should focus on performing compound, multi-joint movements that work as many muscles in your body as possible (including your arms and shoulders) for best results. Not only do compound exercises allow you to use heavier loads which stimulate maximal lean muscle gain (think push ups over triceps extensions), but they also burn mucho calories and create the optimal hormonal blend for burning the fat covering those strong, toned muscles!

- To take it to the next level, use total body exercises exclusively in your workouts. Whole body movements that work your upper body, lower body, and core at the same time will allow you to get lean all over in addition to ensuring that you are working your upper body during every moment so that you are ARM-ed and ready for the big day. For example, instead of just doing shoulder presses, do a squat to shoulder press move. Be sure to check out “The Official Strong and Sexy Bride Workout” for some sample workouts using the aforementioned total body exercises- they will rock your world!

Exercise Tip #5 - Recovery is Paramount:

Though this may be the most obvious tip of all, it is of paramount important. Recovery from exercise is where all of the beneficial changes from high-intensity training occur. Don’t forget, a tough workout actually causes small micro-tears in your muscles that stimulate growth and repair. If all you do is work hard and break your body down this can lead to overtraining issues that may result in you hobbling down the aisle on the big day - not a sexy look!

Invest in yourself with a personal massage therapist - in the form of a foam roller, that is. It’s cheap and easy to use. Go to any local sporting goods store or go online. Simply spend at least 5 minutes post-workout performing 5-10 rolls on the most tender and sore areas of your body, with a specific emphasis on your hips and thighs and your upper/mid back area. Pay even closer attention to your outer thighs. At first, this may cause a little discomfort, but like any strong massage, don’t worry…it’s a good hurt!

This corrective self-massage both lengthens your muscles and improves tissue quality, preventing nagging aches and pains in your joints that can leave you on injured reserve in your strong and sexy bride quest. Furthermore, self-massage brings blood flow and nutrients to your muscles which accelerate recovery and reduce soreness from high-intensity exercise.

By the way, if you don’t have access to a foam roller, you can also use a tennis ball or even a rolling pin to achieve relatively the same effect.

There you have it…the top 5 keys to fitness workout success to help you look and feel the best on the biggest day of your life. And remember, it’s not about weight loss - it’s about being as healthy, strong, sexy and stunning as possible by losing inches in all the right places!

If you LIKE going to gym...do NOT read this!

2009-02-24T12:12:00.006-07:00

I remember a time when I was a "gym rat"…no doubt about it.

The routine was pretty obvious…spend time loading up my backpack, drive 20 minutes, go to the locker room, change clothes, walk around, check things out, get on the treadmill and "warm up", spend about 90 minutes running around from machine to machine then jumping back on the treadmill for my "cardio" then drive the 20 minutes back home.

All in all…a nice little 2.5 hour chunk out of my day. But, hey, I was single, no kids…had a whole lot of time on my hands. My...how time has changed!

I thought going to the gym was the only way to get a good workout. When I met my wife 5 years ago, she tried to convince me to think outside the gym, but I couldn't imagine feeling good about a workout, if I didn't get it at the gym.

Today I find myself more motivated than ever, approaching the very best shape of my life, from both a business and fitness standpoint. And, here's the kicker…I haven’t worked out in a regular indoor setting for about 18 months.

In fact, I workout exclusively at the park, following the EXACT workout blueprint my boot campers follow. My equipment? Bodyweight, dumbbells, jump ropes and maybe an occasional resistance band. That's it. Stuff that is budget friendly, easy to transport and always ready to go for a quick interval workout.

It’s pretty silly when I sit back and remember my "gym days". The old saying is true - I wish I knew then what I know now! My physical health and well being have dramatically improved, and I couldn't be happier.

Two things are most noticeable since I stopped the "gym only" workouts:

1. I save an ENORMOUS amount of time…something none of us can ever get back.

2. My workouts are fast, effective and distraction-free. No watching TV while I pound my knees into oblivion on the treadmill or trying to read a magazine will spinning on the elliptical. What a complete waste of time! See #1.

Now, I don’t mean to hurt your feelings if you are like my former "gym rat" self - that's cool - keep doing whatever floats your boat.. Hey, I was there - I know how it is.

So putting pen to paper, here are my top 9 reasons NOT to go to the gym:

1.) The Sheep Mentality

It’s really sort of sad and frustrating, if you will. Everybody is doing the same thing and just copying what the next person is doing Because, hey, if someone else is doing it, it must be right. Most have flawed form, incorrect workout structure and are even performing dangerous things that many folks have no business trying…ever. Seen someone load up 300+ pounds on a "leg press" machine?

How do I know? I used to be guilty of it. How dumb.

Mostly, people are just going off of what they read in hyped up fitness magazines and late night infomercials. Albeit good intentions, not a good plan to walk into a gym and do what everyone else is doing.

You've seen the "queens of cardio" spinning hours away on the bike, treadmill or elliptical. Watching Oprah. Reading books. It's almost like clockwork…the same girls doing the same thing on the same machine, day in and day out - getting nowhere- real fast.

So how about this? Jump in for some resistance training and cut those cardio sessions down to 20 minutes of intense interval training to burn that stubborn hip, thigh, and belly fat that is keeping your dress size up and sexiness down. Yes, you must put down the cute little pink dumbbells and use a weight that truly challenges you.

There are also those bulked up gym dudes who spend 2 hours working their "vanity muscles"…ie. chest, abs and biceps. They take 5 minute breaks between sets, while trying to bench press the weight of a small car. Here's the problem: these are the same oversized lunkheads who couldn't perform 50 seconds of continuous, perfect form full-range body weight push ups to save their life.

2.) Wasted Time Waiting for Equipment

Back in the day, I used to get so mad if someone was using "my machine". Dang it, my whole workout would suffer because some dude would try to "work in". If you workout at a gym, you know exactly what I mean. Sometimes you'd have to wait, stall, share the machine or equipment, then wait some more…what a waste of time! In addition, you're in "cool down" mode while you wait then have to activate cold muscles when you finally get your turn. Not fun. But the worst part is yet to come…since most folks who work out want to rapidly burn fat, this up and down routine is totally counterproductive to proper exercise protocol in an effort to lose the belly flab.

3.) Sickness, Disease, Germs…Oh My

Seriously, think of all the hands and body parts that touch all the things your hands and body parts come in contact with at a gym…uggh!

Beyond catching the common cold, there are some other real serious things that have been spreading at gyms like wildfire like the recent merca staph infection epidemic. Gyms can be just filthy!

4.) Annoying People

For most people going to the gym isn’t about getting results, it’s about socializing. Guys trying to impress the girls…a lot of times, it's just a meat market with no real purpose.

But it only gets more annoying…when you are performing a unique and intense workout, it's inevitable that someone is going to try to ask you about it or want advice. Sorry, I'm there on a serious mission, not explain the details of what I'm doing. That's exclusively reserved for my boot camp clients.

5.) Expensive (and Unused) Memberships

$40, $75, $100+ a month to simply rent access to a bunch of machines? No expert personal training included. No effective workout design or guidance. No nutritional support or meal plans. Are you serious?! Plus take a look at the long term contracts, "initiation fees", etc. What a sham!
In addition, did you know that roughly 87% of gym memberships go unused on a regular basis?

6.) Useless Equipment

Simply stated, machines don’t allow your body to train that way it was designed to move and function and can cause nagging pain or injury.

If you want to be lean, tight, and muscular, all you need is your body weight, a set of dumbbells, maybe a resistance band or possibly a few other free weight options like kettlebells to get the job done.

The only reason you should ever sit on machine is if you are pregnant or your doctor has specifically instructed you to do so. Period.

7.) Lack of Open Training Space

This one’s pretty simple. Idiot gym owners focus on keeping up the fads and trends, filling the whole place up with a bunch of overpriced, bulky contraptions. None of which the average person has any business using if they want real results fast. See #6. The last time I did walking lunges in a club, I ended up having to pause and dodge 4 people…that is frustrating, to say the least.

8.) Crippling Dependence

I mentioned this earlier - gyms end up forcing you to create a dependence on them. Again, I was a one of them, I was your typical "gym rat". If you are used to using treadmills or machines, you feel lost when you're not "in the gym" or traveling with access to the same equipment. In most cases, people figure “I’ll just take some time off until I get back home since I don’t have any access to a gym around here.” Hogwash.

9.) Bad Trainers

For those that didn't know, I was a 1-on-1 gym trainer for many years. I've worked along side many of trainers who were simply part-time kids working their way through college with no real interest in getting you fast results and keeping you safe in the process.

When you hire a typical 1-on-1 personal trainer at the local gym, they have but one goal in mind. They are trying to get you in and out. They don’t care if your reach your goals nor do they have any vested interest in your success, as long as they hit their sales quota.

So there you have it...did I miss anything? Be sure to leave me a few comments about things you HATE about going to a crowded meat market...errr, I mean gym.

- All the best,

Curtis
Arizona Fitness Boot Camp
480-981-6877
curtis@arizonafitnessbootcamp.com

Scottsdale Boot Camp Personal Trainer Releases President’s Day Time-Saving Workout

2009-02-16T04:16:00.003-07:00

This President’s Day is another defining moment in American history. Whether you voted for him or not, the recent election of President Barack Obama has brought about significant change. Though we’ll have to let President Obama’s accomplishments in office dictate to what degree the change will actually be, it’s true that the new president is a leader with confidence….something he will surely need in the face of a fragile economy or the many other challenges facing our world.

For the most powerful man in the free world, it has got to be the most demanding job, both physically and mentally exhausting.

Although Obama is reported to continue his one hour a day workout regimen, there are going to be plenty of occasions where world duty will call and his workout time will have to be cut short. Like many Americans, his intentions may be good but the reality of spending hours in the gym is not possible.

So, to be the most efficient with the limited time you do have, I want to offer my expertise to cut your workout time by more than half, but still offer all the benefits without having to spend hours plugging away in the weight room. This will enable you to stay on track, even with the most hectic of schedules.

Let’s take it one step further and simplify the system by allowing for body weight exercises, using nothing more than one set of dumbbells. In addition, we’ll set it up so you can pick the most appropriate workout…ranging from just 5 minutes to 20 minutes.

President’s Day Time-Saving Workout

- Perform all strength workouts on Mondays, Wednesdays, and Fridays
- Perform all cardio workouts on Tuesdays, Thursday, and Saturdays

If a super busy person like Obama (or you) had just 20 minutes to workout:

Strength Workout- Continuous Work: Perform two different 10-minute work zones. For work zone one, perform max rounds of 10 reps of an upper body pushing exercise (push-ups, dips, presses, etc.) and 20 reps of a double-leg lower body exercise (squats, deadlifts, hip extensions, etc.) for time. For work zone two, perform max rounds of 10 reps of an upper body pulling exercise (pull-ups, rows, curls, etc.) and 10 reps/leg of a single-leg lower body exercise (lunges, step-ups, single-leg hip extensions, etc.) for time.

Cardio Workout- Tabata Intervals: Select one body weight cardio exercise (stationary running, jumping jacks, jumping rope, squat thrusts, alternating split jumps, ice skater jumps, etc.) OR one total body exercise (squat to presses, deadlift + curls, lunge + curl to press, swings, etc.) and perform 20 seconds on, 10 seconds off for four straight minutes, followed by a one-minute rest. Repeat this five-minute sequence three more times with the same exercise or with the exercise(s) of your choice.

For a shorter 10-minute fat burner workout: Cut each workout in half

For a quickie 5-minute booster workout: Cut each workout in quarters

Whether you have a hectic schedule as a busy parent, CEO, or even as the President of the United States, you’ll find this killer fitness plan actually works with, not against, your on-the-go schedule. So if the new President can still find time to stay in shape, I know you can do it too.

Now get after it!

- Curtis

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

Quickie Core Training

2009-02-12T14:09:00.003-07:00

Here's a short, 4 minute core training routine you can use today...

Keep in mind the first exercise, Cross Body Climbers can be swapped out for something
easier...regular climbers or even a front pillar hold.

Also, if you are planning on activating a free trial for Phase 2 of 2009 boot camp workouts (that start this Monday, Feb. 16)...this is your final chance! Registration CLOSES at 5pm Friday, Feb. 13.

Thanks!

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

The Couples Valentine’s Day Sweatfest - Interval Tabata Twosome Training

2009-02-09T15:09:00.002-07:00

Chocolate (hopefully the DARK variety ;) ), romance and love abound…it’s almost Valentine’s Day!

Sounds pretty good…but let’s twist things around a bit and throw in some partner style workout fun. You can get a quick workout with your significant other, burn a ton of calories and get a jump start on better fitness for both of you…just follow this easy interval format below.

When you use “partner training” approach, you both reap the massive health benefits:

1.) Encouragement and Accountability (No Excuses)

2.) No Special Equipment Needed (Bodyweight Only)

3.) Endless Exercise Variety (No Boredom)

4.) Friendly Competition Can Get You Better Results (More Sexyness!)

5.) It’s Fun!

So grab your Valentine and crank this one out!

The Couples Valentine’s Day Sweatfest - Interval Tabata Twosome Training

You will use only your bodyweight for this 20-minute total fat blaster session. For each exercise at each outlined station below you will alternate between 20 s of work and 10 s of rest. You will repeat this 30-second sequence eight times for four total minutes followed by a one-minute rest and transition before moving on to the next station listed:

Station#1- Duo Push Up & Row Combo

Duo Push-ups: Hold your partner’s feet from a standing position as they do as many push-ups as they can, then switch roles

Duo Rows: Hold your partner’s hands from a standing position as they do as many body weight rows as they can, then switch roles

Station #2- Duo Resisted Stationary Lunges- Static or Dynamic

Duo Lunges: Drop into a full lunge position and hold as your partner applies downward force on your shoulders for you to fight against as you come back to starting position, then switch roles (can also be done with resistance in static holds)

Station #3- Duo Resisted Pillar Circuit

Duo Pillars: Get into a pillar position and hold as your partner applies downward force with hands on your core midsection, then switch roles (alternate between front and L/R Side Pillars)

Station #4- Partner Resisted Squats- Static or Dynamic

Duo Squats: Drop into a deep squat position and hold as your partner applies downward force on your shoulders for you to fight against, then switch roles (can also be done with manual resistance in full range reps)

Some say that sweat-driven pheromones are some of nature’s most powerful aphrodisiacs…you agree? ;)

Enjoy!

Till next time...

Curtis

Chocolate IS for Lovers! - Special Announcement

2009-02-09T10:42:00.004-07:00

Hey everyone...I wanted to share something sweet (literally) with you this week for V-Day.

If you love healthy and yummy dark chocolate, this is your chance to try some Craver on-the-go snacks.

You've got to try these things. The taste is out of this world good.

They are touted as the best tasting healthy snack on the planet for good reason - they taste THAT good.

And I really love this part...they have no preservatives, are only 180 calories and they come in three delicious flavors: peanut butter, almond butter and spirulina. (I am partial to the peanut butter, myself...and YES, these have been cleared for safety by the FDA).

The even better news is they are on sale all this week for Valentine's Day.

Here's everything you need to know:

- Again, because it's Valentine's Day, the sale is 14% off all purchases of Prograde Cravers

- When you checkout you will enter this coupon code to save the 14%: vday0909

- Shipping will take 3-5 days, so while I HIGHLY recommend you jump all over this sale, don't purchase these as a gift expecting them to be their for Valentine's Day itself. Buy them as a healthy gift for yourself or others.

- The offer cannot be combined with others from Prograde and it ends this Saturday, February 14th at 11:59pm EST.

- Prograde Cravers are NOT available in stores anywhere. You can only find them online here: Prograde Cravers

Look, I'm not kidding about how great they taste. They are the EXACT opposite of the bars you are used to that taste like cardboard and chemicals. In fact, if you go to Prograde Cravers and watch the video of a real life taste test, well, I know you will be blown away.

It's all about the love! ;)

Curtis

PS - Remember, it's 14% off all Prograde Cravers purchases this week only. The sale ends this Saturday, February 14th at 11:59pm EST.

Michael Phelps, Bongs and 6 Pack Abs

2009-02-06T12:30:00.003-07:00

So by now you've probably heard that Olympic champion Michael Phelps has gotten himself into a little bit of hot (bong) water. I felt I couldn't let this opportunity slip by without sharing some lessons from his mishap.

First, we all have to remember that we're role models. Somebody somewhere is looking up to us for guidance. It's a shame Michael Phelps screwed up, but he did. What's done is done. I know it reminded me that as a fitness pro, I MUST lead by example.

Second, again, he screwed up. And while I'm not one to give people a million chances, I do believe in second chances. And forgiveness. Which, when it comes to melting fat and getting fit, is VERY important.

I can tell you from experience working with hundreds of people with similar goals to yours, you WILL screw up somewhere along the way. The key to success is to forgive yourself and move forward. The people who truly fail are the ones that just give up the first time they make a mistake.

Third, this has nothing to do with what Michael Phelps has recently done, but it's another great reminder. If you want a lean, hard body and 6 pack abs, you're going to need to WORK. Regardless of his recent actions Michael Phelps is an Olympic Champ because he worked his rear end off. Don't fool yourself into thinking achieving your fitness goals is going to be a piece of cake.

Fourth, much was made during the Olympics of Michael Phelps and the massive amounts of calories he was consuming. If YOU want to get into peak condition then you need proper nutrition, not a bazillion garbage calories from every source on earth.

Look, if you're not eating enough fruits and vegetables you need a Whole Foods based multi-vit like Prograde Nutrition's VGF 25+

If you aren't optimizing your workouts by refueling with the correct blend of carbs to protein (based on the research) then you need to start using something like this post-workout drink like I do.

Anyway, when you see a news story like this one involving Michael Phelps, always remember to look for the positive lessons you can learn.

Keep healthy,

Curtis

Fast Fat Loss Meals

2009-02-04T12:20:00.003-07:00

There is a reason few people reach their goals and make their dreams come true.

Know what that reason is?

It's because they actually HAVE goals written down. The vast majority of people on this planet do not.

And not only do people that achieve goals actually set goals, they also create a a plan to make sure they make things happen.

So where does that leave you?

Do you keep telling yourself you are going to "lose some weight?" Or do you have specific goals and a plan to reach them?

Do you have a plan for what you're going to eat each day so you're not tempted to fill up on fast food? Do you have a deadline for when you're going to reach your goal?

Here's another one: you KNOW you need to be eating breakfast every day. Do you have nutritious food in the house you PLAN on eating each morning?

If not have you looked into taking advantage of a delicious meal replacement shake like Prograde Lean?

This is YOUR life. Whether you want your body to look better naked, you want to improve your health, you want to have more energy, or whatever your goal is, you MUST have written goals and a plan to achieve them.

Till next time everyone...

Curtis

PS - Fail to plan, plan to fail. Life is easy when you plan for it to be.

Scottsdale Fitness Camp Reveals How To Get Lean, Flat Abs Without Doing A Single Crunch

2009-02-03T10:47:00.006-07:00

I don’t care who you are…we all would love to look in the mirror and see flat, lean, sexy midsection. But truthfully, most people are going about the wrong way. Hundreds of crunches and endless hours of cardio…still they don’t get the results they want.

Sound familiar?

So here’s what I have for you today...your very own “No Crunch Abs Blueprint” workout.

But before I reveal the fat attack, let me erase the top 4 misconceptions on getting 6-pack abs:

Myth #1- “I want to lose weight so I can see my abs.”

WRONG!

The key to seeing your abs is fat loss, not weight loss. Let me explain…your body consists of fat mass and lean body mass (water, muscle, bone, organs, etc.). You want to minimize your fat mass and maximize your lean body mass to skyrocket your metabolism, which in turn will eradicate fat cells and build muscle 24/7. By changing your body composition, you will be setting yourself to reveal the 6-pack everyone craves.

For example…let’s say you lose 15 pounds.

That’s good…but hold on a moment. What if losing those 15 pounds came at the expense of losing some precious, lean muscle tissue burned away by all that long slow cardio and caloric restriction (ie: useless diets)? Guess what…when your muscle goes bye bye, so does your metabolism. Your performance goes down and you lose muscle tone. Not sexy.

But if you lose 15 lbs on the scale and you manage to keep or even increase lean muscle tissue, you will increase performance, see more visible definition throughout your body, and lose body fat.

That’s why I do NOT encourage you to get on a scale. That little evil machine has far too many variables it doesn’t understand inside your body, such as hydration levels, sodium intake, and for women, your menstrual cycle. The last time I weighed myself was at the doctor’s office…and not because I wanted to. You really shouldn’t either.

Instead of getting caught up in those 3 little numbers on a scale, focus on fat loss - not weight loss. It can be so discouraging (and misleading), especially for you women.

Next, focus on clothing size reduction (how do your clothes fit), before and after pictures (take some right away), and, of course, check yourself out in the mirror for the most accurate progress tracking.

Myth #2- “Ab exercises burn tummy fat.”

WRONG!

Spot reduction doesn’t work. I’ve said this before. You can’t just work the muscles of a certain area of your body and expect to have the fat in that region go away…it does not work like that. Put down those stupid magazines that tell you otherwise.

Think about the last time you saw people working out at the gym. You see almost everyone doing some crunches or one of those useless crunch “ab machines”. If that really worked, everyone who jumped on the “crunch bandwagon” would have flat, sexy abs. Take look around, you know that isn’t the case.

So put down those silly fitness magazines that tell you to burn belly fat by doing this ab move or buy this ab gizmo…save your money and listen to what I’m telling you now…spot reduction does NOT work!

The most surefire plan is to burn as many calories during your workouts as possible by engaging your whole body each and every training session (not just your abs). Also be sure to use compound, multi-joint movements like squats, push-ups, lunges, etc. (or better yet, total body exercises like squat to curl to presses). These movements burn a lot more calories than isolation movements like crunches and sit-ups.

Focus on these movements first and then if you have time (and desire), you can do some extra core work.

Myth #3- Crunches and sit-ups are the best exercises to trim fat and show off your abs.

WRONG!

Ok, so you want to show your “rectus abdominis” aka your “abs”. Since the dawn of fitness magazines, we have been brainwashed to believe the best way to work your rectus abdominis is by doing endless crunches and sit-ups since these exercises traditionally get you to feel “the burn”. However, the true function of the rectus abdominis is to prevent hyperextension, not to flex forward over and over again. Anytime you brace your abs (think slight crunch before you get punched in the gut) and pull your navel into your spine you effectively stabilize your spine into a safe, neutral position. And the moment you relax your abs and lose that braced abs position; your back will begin to hyperextend putting you at greater risk for injury.

So, an efficient workout would focus on “stabilization” exercises in all three planes of movement (saggital- front to back, frontal- side to side, and transverse- rotational) by using pillar exercise variations (some know these as planks). Besides training the true “anti-extension” function of your superficial ab muscles, these bridging/stabilization exercises also activate the key transverse abdominus muscles, or your deep abdominal stabilizers, that wrap around your spine and support your internal organs. Strengthening these “inner” ab muscles is the key to optimal posture, better performance and helping to prevent lower back pain or even injury.

Myth #4- Do lots of long, slow cardio in the “fat burning zone” will torch tummy blubber.

WRONG!

There is a ton recent research and real world examples that support the fact that aerobic training for fat loss alone simply does not work. Total body resistance training is the true foundation of any solid, long lasting fat loss plan. Period. If you hear or see anything to the contrary…hogwash!

In addition, interval training (which is what we focus our boot camp workouts on), will have you alternating between bouts of maximum effort and active recovery…which is scientifically proven to burn nine times more fat than ordinary exercise.

Please note that you can perform both interval strength training and interval cardio training to combine the best of both worlds. I’ve got more on this later…

Now the myths are debunked, excuses are over…let’s snap into reality and layout your No Crunch Abs Solution Blueprint!

The No Crunch Abs Blueprint:

Zone 1: Lose the fat that is covering your abs so that you can actually see them.

How? Eat supportively to elevate your metabolism. Take a closer look:

- Drink at least 2-4 cups of water immediately upon waking and then drink at least 1-2 cups of water every 2 hours you are awake. Drink 1-2 cups of water for every 15 minutes of vigorous activity.

- Eat immediately upon waking and then every 2-4 hours after that for a total of 6-8 feedings per day (3 meals, 3 snacks- half the size of your meals, workout nutrition)

- Focus on a wide range of organic lean proteins, natural fats, and fruit and veggies

Here is a Sample One-Day Menu:

Breakfast- Scrambled Eggs, Greens, and Turkey Sausage or Bacon, 100% Whole Grain Toast

Mid-Morning Snack- Mixed Nuts and Fruit/Veggie of Choice (Raw Almond are my favorite)

Lunch- Chicken, Salmon, or Shrimp Caesar Salad (keep the dressing light)

Mid-Afternoon Snack- Cheese and Fruit/Veggie of Choice

Dinner- Turkey or Beef Meatballs and Spaghetti Squash (keep portion size appropriate)

Pre-Bed Snack- Protein and Flax Shake

- Take a daily multi-vitamin for your gender and an essential fatty acid (EFA) supplement

Zone 2: Exercise to lose fat and elevate metabolism

How?

Perform 3 “total body interval strength training” routines a week.

Here’s a 20 minute sample (not including five minute warm-up and cool-down).

50-10 Interval Five Exercise Total Body Circuit- You will alternate between 50 seconds of maximum effort and 10 s of rest for each exercise in the following five-exercise circuit. Perform this 5-minute circuit up to four times for a 20-minute total body workout:

Exercise # : Exercise Category : Exercise Variation
1 : Double-Leg: Bilateral Hip-Dominant : Hip Extensions
2 : Push: Horizontal Push : Push-up Variation
3 : Single-Leg: Unilateral Knee-Dominant : Single-Leg Wall Sit
4 : Pull: Horizontal Pull : Body Weight Rows
5 : Core: Linear Stabilization or Trunk-Dominant : Upper Body Twist Variation

Perform up to 3 (20 minute) cardio interval training workouts on your off-days.

Here’s a 20 minute sample (not including five minute warm-up and cool-down).
30-30’s Intervals : You will alternate between 30 seconds of maximum effort and 30 s of active recovery. You will perform this 1-minute round up to 20x for 20 total minutes. You can perform this workout on your cardio mode of choice (jump rope, spin bike, running, etc.) or by alternating between the following body weight cardio exercises:

Exercise # : Body Weight Cardio Variation : Body Weight Cardio Exercise
1 : Linear Locomotion Emphasis : Stationary Running
2 : Lateral/Rotational Locomotion Emphasis : Jumping Jack Variation

Zone 3: Train your abs based on their true function: STABILIZATION

Today our boot camp workout has been awarded the most loved and most hated core workout. No crunches, no sit-ups…simply using different planes of motion to full train every muscle fiber within your core. Give it a shot…there are variations for beginners to advanced, something for everyone.

The Power Pillar Workout – Interval Style

This 20-minute total body core workout focuses entirely on increasing your pillar stabilization. The “pillar” of your body collectively consists of your shoulders, hips, and core. It is your body’s powerhouse, foundational to all movement.

For each exercise below you will alternate between 20 s of work and 10 s of rest. You will repeat this 30-second sequence eight times for four total minutes followed by a one minute active rest and transition before moving on to the next exercise listed.

For maximum benefits, you must seek to maintain a tight pillar position during all movements by actively sucking your belly button to your spine, squeezing your glutes, and keep yourself in a nice smooth “plank” position, similar to that of a diving board.

Exercise#1- Front Pillar Variation (static or dynamic)

Exercise#2- Left Side Pillar Variation (static or dynamic)

Exercise#3- Right Side Pillar Variation (static or dynamic)

Exercise#4- Back Pillar Variation (static or dynamic)

Here's a short video demo:

The end has come for traditional sit-ups, outdated crunches, boring cardio and ineffective exercise routines. Follow what I have here and you’ll be revealing your lean, sexy 6-pack before you know it!

Until next time…

Curtis

Super Bowl Halftime Body Weight Fat Burner Workout

2009-01-28T21:32:00.004-07:00

OK, so we laid out a pretty reasonable plan for the Super Bowl buffet food spread...now it's time to grab a quick halftime body weight only workout.

Check it out and let me know how it goes!

Scottsdale Personal Trainer Reveals 4 Quarters of Waist-Saving Super Bowl Sunday Recipes

2009-01-26T11:13:00.002-07:00

According to the Calorie Control Council and the Snack Food Association, the average viewer will consume 1,200 calories and 50 grams just on snacks, excluding meals and appetizers on Super Bowl Sunday.

When it comes to the big party, a solid plan needs to be in play regarding all the snacks and party foods that come along for the ride.

So aside from getting a quick interval session before kickoff or even taking an early morning hike, there are lots of ways satisfy the taste buds on the biggest football day in the world.

How about changing up the play and tweaking some of these traditional calorie bombs into something a bit more waistline friendly?

Let’s take a peek into a healthier Super Bowl party playbook:

**********

1st Quarter Appetizers

• Bun-less Sandwiches (only use whole grain bun option if absolutely needed)
• Thin Crust Whole Grain Pizza
• Fruit Salad (throw low carb whipped cream and dash of splenda/stevia on top as desired)
• Super Salad Bowl (use unlimited veggies and meats, dip dressing on the side or use low calorie substitutes)
• Sweet Potato Fries
• Tuna or Chicken Salad
• Organic Peanut Butter on Celery Sticks
• Raw Mixed Nuts (no sugar, unroasted, low in salt)
• Cheese, Eggs, and Meat Tray
• Raw Veggies (use dip sparingly)
• Grilled Veggies
• Touchdown Nachos (my personal favorite) (see “accessories” below for ingredients: tortillas, organic mozzarella cheese, salsa, and real guacamole)

2nd Quarter Accessories

• Whole Grain Tortillas
• Baked Chips
• Water
• Natural Salsa
• Guacamole
• Salad Dressings: Vinegars of choice (apple cider, red wine, balsamic, etc.)
• Other Low Calorie Condiments of Choice: mustard, hot sauce, horseradish, etc.

3rd Quarter Main Courses

• Better Burgers (use extra lean sirloin or bison, preferably bun-less only using whole grain bun option if absolutely needed)
• Rotisserie Chicken (choose “plain” and remove skin and dab off any grease as needed with paper towel)
• Extra Lean Kosher Hot Dogs (preferably bun-less, only use whole grain bun option if absolutely needed)
• Pizza (see “appetizers” above or use whole grain/thin crust options from restaurants or frozen food isles)

4th Quarter Desserts

• Protein Cookies (swap in protein powder for flour)
• Larabars
• Prograde Cravers (100% organic chocolate snacks bars)

OVERTIME BONUS - Top 10 Tips to Save Thousands of Calories on Super Bowl Sunday

1.) Get Naked: No not that kind of naked, silly! Strip away all buns or breading for sandwiches with a dark green lettuce wrap alternative to cut calories, stabilize blood sugar, and boost fiber.

2.) Hydrate: Drink at least two to four cups of water before eating AND one to two cups every 15-30 minutes after you start eating to fill your stomach and prevent overeating that can be triggers by dehydration.

3.) Dump the Empty Liquid Calories: Minimize or eliminate all fruit juices, regular sodas, and alcohol. Opt for water, green tea to leave more room for whole food choices that have more nutritional value and better fill you up.

4.) Don’t skip meals, or fast, leading up to the big game, in hopes of “saving calories”. This slows your metabolism and causes you to often over-do it when you finally get around to stuffing your face. This will do nothing good…your blood sugars will be all off and you’ll end up craving garbage food that has tons of fat and processed sugars.

5.) Skip White, Go Brown! Be sure to use the whole grain alternatives for any starch you serve at your party (e.g. chips, tortillas, breads, rice, pasta) (A lot of this can be found at Trader Joe’s or Whole Foods Market). Whole grains have more vitamins and minerals and are high in fiber which means they won’t blast your blood sugar levels like the white refined stuff surely will.

6.) Focus on eating lean proteins and fruits and veggies first. Use these in unlimited amounts as needed to fill you up and best prevent the typical party overkill of high fat meals like deep dish pizza. Grab those veggies and grilled (lean) proteins before anything else!

7.) Never eat directly out of the bag or community bowl and use smaller plates to keep track of your intake. Otherwise, you could just start eating randomly and be headed for trouble.

8.) Time for Some Green: Opt for real guacamole over cheese for your salads and chips. Guacamole is not only low in saturated fat and high in heart healthy monounsaturated fats but it also has a ton of fiber that will help fill you up fast and prevent overeating. Though cheese is a true super food in moderation, most have trouble defining “moderation”, especially when it comes to slamming a load of it with white flour corn chips or heavy pizza.

9.) Replace Flour with Protein Powder: Few people know that protein powder makes a great cooking or baking substitute for flour (e.g. protein cookies). By adding protein and reducing carb intake you will boost metabolism.

10.) Take It Easy: Slow it down and chew your food! Your mom was right…because eating slower will allow your brain to signal the “cut-off” and send in the “I’m full” signal.