Being that it's consistently blistering hot outside, I think it's safe to say that many of you are thinking about the same thing... ice... cold...watttteeerrr...ahhhh, refreshing. I drink lots and lots of water daily but am I getting enough? Some days, I'm not. The other day I woke up with a screaming headache, zero energy (after a good 8 hours of sleep), foggy brain, and my eyes seemed like they were shaking because my vision was blurry. Have you ever been startled awake and you're jumpy, anxious, confused... as if there was an earthquake while you were dead asleep and you don't quite know what's going on yet? That's how I felt for most of the day. It wasn't until later in the evening that I thought "hmm maybe I'm dehydrated?" Well that would make sense because it was 4pm and I'd only had a few cups of water, if I'm being generous. I felt like my brain was shutting down so I needed to do something quick. I grabbed 3 bottles of water and chugged. It only took about 30 minutes for me to start feeling somewhat better. What was I thinking? It's 8000 degrees outside! The FEW cups of water I drank I'd probably already sweat out, not to mention my negative oz deficit from my coffee. Smart, I know. I wont make that mistake again that's for sure.

So how much water do you actually need?

Everyone's water need is different. It depends on how much you weigh, your activity level, where you live, and your overall health. I'm sure you've heard "drink eight 8-ounce cups per day" right? Well yes, that's fine... if you're 130 lbs. The 8x8 rule is easy to remember so that's what many people shoot for. I've read many articles that recommend a simple formula that is personalized to every one's individual need for water maintenance. Maintenance. That means at the minimum, this is how much water your body needs to maintain optimal organ function, not including what you need to add with heavy exercise or other exerting activities. So what is it already? Easy. Take your body weight and divide that in half. The number you get is the minimum amount of water YOU need to drink just for your body to work properly. So for example (and because I like to look at numbers because I'm math geeky) if you weigh 125lbs ÷ 2 = 62.5oz of water. See that is just about 8oz of water a day, but wouldn't you think a much larger person would need much more? Lets look at another one... 225lbs÷2=112.5oz of water. One person needs only 8 cups, while the other needs close to double at 14. Just for optimal function.

What if you exercise...outdoors...in Phoenix? While it's hard to recommend a one size fits all solution because everyone exerts a different amount of energy and sweat and need different amounts of fluid to replenish, here is a little chart with some basic guidelines. I say though, after drinking your minimum and you feel like you need more while you're getting your butt kicked at boot camp, go for it. Drink up, buttercup!
* if you weigh your self before you workout, use the same scale afterwards.

You might ask yourself, "How can I possibly DRINK that much water?" Good news is you don't have to actually drink it. Because that could get boring. Keep in mind that you can drink your water with fruit, as green tea (some research says that caffeinated beverages count against your daily intake because it is a diuretic and causes you to lose fluid, some says otherwise...so take it with a grain of salt), coffee (again...diuretic), and don't forget that ice in your water counts towards the total. It's a little harder to measure, but you don't need to be exact. One of my favorite ways to get my water is FOOD.

Which foods have a lot of water?

Watermelon contains 92% water, 8% natural sugar, and essential electrolytes. Watermelon is rich in Vitamin C, beta carotene, and lycopene which will give the body protection from UV light.

Grapefruit contains only 30 calories and is comprised of 91% water. Phytonutrients, called limonoids found in grapefruits, can be detoxifying and may inhibit tumor formation of cancers.


Avocado is comprised of not only healthy monounsaturated fats but also 81% water by weight! Results from a 2010 NHANES study show that the absorption of two key carotenoids, lycopene and beta-carotene, where increased by 200 to 400 percent when fresh avocado was added to meals. This is important to athletes in an effort to decrease recovery time.

Cucumbers have a 96% water content and a good balance of electrolytes. The mineral silica found in cucumber is essential for healthy, lubricated connective tissue, which includes muscles, tendons, ligaments, cartilage, and bone.

How does drinking enough water help with weight loss?

Drinking water can be one of the best tools in aiding your weight loss. When you exercise, your body breaks down fat, you need to drink lots of water to flush out all the fat that is being released. FLUSH THE FAT! Drinking plenty of water can also increase your basal metabolic rate (BMR). Your body has to process the water and burns calories to do so. Studies show that drinking ice cold water burns even more calories because your body first has to bring the water up to your internal body temperature. You might be wondering just how many bathroom breaks you'll be taking if you'll be increasing your water intake drastically after reading this. The answer is A LOT. Just think though, all the upcoming frequent pit stops will be a part of your exercising program! Imagine how many sqauts you'll be doing, the cardio you'll get running to the john, stretching and hip-hinging while pulling up/down your pants, except the guys... lucky. After about 2 weeks though, you're body will most likely be used to it's new level of hydration and the pit stops will level out.

Drinking enough water helps your kidneys and liver function at optimal capacity. This is important because these organs are directly related to weight loss and more importantly fat loss. If you're not getting enough water, your kidneys can't function properly. When the kidneys don't function properly, the liver steps in to take on some of the kidney's work.

One of the liver's primary functions is to metabolize stored fat into energy. If the liver is helping the kidneys, it can't function as its optimal capacity, which results in less fat being metabolized.

So in conclusion......DRINK MORE WATER! For more guidelines, tips, advice, recipes, health and fitness chit chat, make sure to join us on Facebook in our Rock Star Boot Camp Fit & Healthy group.

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?

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

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

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! :)

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!

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!

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

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.

As a boot camp and fitness trainer, I get a lot of commonly asked questions and near the top of the list would be “What’s the best exercise to work my legs and butt?” Today I’m going to share my personal favorite butt burning, leg sculpting, lower body exercise and a some cool bonus moves you can add to enhance the effectiveness. It’s called the Rear-Foot Elevated Lunge Variation, or sometimes referred to as the “Bulgarian Split Squat”. So powerful and beneficial for toning and shaping, using this in your workouts will eliminate “jiggle thighs” syndrome forever!

First, I have to post a disclaimer. I don’t buy into the myth of “spot training” a certain body part. For instance, working your “just” your legs, or “just” your abs. Our boot camp program is designed to burn fat from your “total body”, because we train the upper body, lower body, and the all important core during every single interval-based camp workout. By training the entire body at once, we stimulate lean muscle gain and increase metabolism, that will, as a whole, burn fat from “trouble spots” or “target areas”. Complement this efficient and functional style of training with a proper diet high in lean protein, fiber, green veggies and low in unnatural fats and refined sugars and starches is a must-do if you want to see that muscle definition start to take shape. Ladies, that means sexy, lean curves and for the gentlemen, the man-boobs go away.

So, listen…you can do all the crunches or long, boring cardio that you want…but without proper full body interval-based strength training and proper nutrition, the muffin-top, belly fat and jiggly arms are going to hang around for a long time.

OK, so having said that, here’s the breakdown of the Rear-Foot Elevated Lunge. Basically we’re going to elevate the back foot on a chair, bench, box, or any other sturdy foot support, usually about 12-18 inches high. You’ll put your front leg well in front of you in order to make sure that your front knee and ankle are lined up. This is critical so that we can easily keep that knee from sticking out over your foot and causing immense (and unnecessary stress on the knee). Initiate the exercise by loading the front heel and dropping your hips as low as you can in a pain-free range of motion while staying really tall up top with a proud chest and shoulders down and back. Keep good form with no hunching or no rounding of the shoulders. Staying focused with your core tight, finish the rep by explosively driving through your front heel to return to the top of the movement. It would be advisable to start with body weight only, then progress to more advance variations like holding dumbbells, adding a curl and press or even just holding the dumbbells overhead while completing each repetition. This will really challenge your core; increase your balance and strength like none other.

See the video below for a complete demo of all of the different variations of the rear-foot elevated lunge:



Want in on a bonus to this? It will also be a fantastic stretch for your hip flexor muscles, which is an area that can hold a lot of tightness and discomfort.

So stop wasting your valuable time with useless gym machines or single joint movements that give you very little “bang for the buck”. Get up and try the most effect lower body movement on the planet today!