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...

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

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?

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!

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

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

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.

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.

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

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!

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 important as proper interval-based training is to fat loss, you can’t ignore the power of proper nutrition. Here are 3 quick tips to get you started…

1 ~ Chow down! (Eating, good…Skipping meals, bad)

You need to eat to keep your metabolism peaking at its highest point. Don’t skip breakfast. Include healthy snacks. Prepare a plan for your other meals. Eating every 4 hours or so will keep you feeling full, will help avoid binging and boost your energy levels.

If your body suffers from not having proper nutrients or your calorie count falls way under an average of 1200 calories (and yes, I’ve seen ridiculous “diets” out there on right now that recommend eating just 500 calories a DAY), you are sabotaging your fat loss efforts, not helping.

Easiest way to say it? Metabolism slows, fat stays.

2 ~ Chown down on supportive food choices!

Duh…that was obvious, but as you can tell from the video below about a recent encounter I had at Costco with a “healthy chocolate” food demo…things can get confusing out there.

Take a walk through a typical grocery store and you’ll see tons of food labels that try to get you to believe it’s good for you.

Listen, and this is vital…just because something is touted as fat free, no trans fat, whole grain, sugar free, etc…does NOT mean it’s good for you!

Why not?

Because MOST of these products have loads of processed chemicals, fillers, man-made artificial junk, dangerous toxics and the list goes on.

As a general rule of thumb, stick with plenty of unprocessed lean proteins (meats, eggs, fish, nuts, beans, dairy) with lots of fresh fruit and veggies.

Think “Little House on the Prairie” days…they grew, harvested, picked and hunted their food…no fancy factories, no extraordinarily processed foods…nutrition was much simpler back then, and so should your food choices.

Take look at what I mean by artificial sweetener-filled products that are supposed to be “healthy”:



3 ~ Scrap the Crap

Yes, avoid sugary beverages (a no brainer).

Yes, diet soda can make you fat (the artificial sweeteners cause real sugar cravings which lead to binge eating/drinking with loads of calories).

Put things to the test…look directly at the ingredient list, not just the cool package the food comes in.

Trust me, food manufacturers know the buzz words you want to see on the front label…all the “fat free” mumbo jumbo, etc.

If you can’t pronounce the word or the ingredient list is a mile long…that can't be a good sign.

Bon appetite!

President Obama is now leading our great nation...and with
such a busy schedule, he will likely be the most traveled man in all the land.

You might find yourself taking trips, traveling, or just really busy as well.

With limited time and no equipment, here's a 9 Minute Fat Burner Workout for you (or even President O) to do..let's get into it!



Wouldn't you just love to see the Prez bustin' out some spiderman pushups? ;)

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!

Join us for FREE boot camp workout that will have you burning fat, gaining lean muscle and benefiting local food banks all at the same time!

What: Arizona Fitness Boot Camp’s “Can The Fat” Charity Workout

Where: Paseo Highlands Park, 3435 W. Pinnacle Peak Rd., Phoenix, AZ 85027 (just west of the I-17 on Pinnacle Peak/35th Avenue) (We will gather near basketball court)

When: Saturday, Jan. 24 from 9:00am-9:30am. Please arrive by 8:45 for proper warm-up and instruction.

Expect: Interval-based fat loss and strength training circuits using bodyweight exercises only.

Cost: FREE with donation of at least one canned food item to benefit local food banks.

What to Bring: Exercise Mat, Water and Lots of Energy. For best results, please be sure to have a small breakfast 1 hour prior to workout. Don't forget your canned food donations!

Bonus #1: Each person who donates 10 or more canned food items will be entered into a drawing for a FREE 1 MONTH MEMBERSHIP to Arizona Fitness Boot Camp!

Bonus #2: ALL participants will receive a FREE 2 WEEK MEMBERSHIP to Arizona Fitness Boot Camp!


Visit www.ArizonaFitnessBootCamp.com to learn more about our unique fitness program.

More Ways You Can Help This Special Event:

1. If you can’t attend the workout, you can still help by stopping by and dropping your canned goods starting at 8:30am.

2. Spread the word! Let everyone know about this event. Encourage them to participate, donate or just come out and watch everyone get some great exercise.

Did you know that a mere 12% of people achieve their
New Year's resolutions of losing weight, getting fit and eating right?

That means about 9 out of 10 people won't be losing any weight, getting fit or eating better. They'll just be back making the same resolutions for next year.

What if you could change all that and guarantee yourself success?

What would transforming your body (and lifestyle) mean to you?

When you transform yourself, you do much more than lose weight and trim off a bunch of inches….
- You become more confident.
- Your self-image improves.
- You gain control over your body and your eating behaviors.
- You realize that you are much stronger than you previously thought.
- You find out that you have the power to inspire and motivate others!

That's why this could be the most important thing you do
for yourself all year…

Announcing the “6 Week Total Body Transformation Contest” with Our Rapid Fire Results Workout System!

-Starts Monday, January 26 through Thursday, March 12, 2009 (just in time to get into shape before Spring Break)
-3 challenging, and time-efficient 30 minute workouts per week (not long, boring ineffective workouts)
-Weekly nutrition plans (which includes no dangerous weight loss pills or useless fad diets)
-Exclusive 24/7 personal trainer e-mail support to answer all your fitness and nutrition questions
-Offer good at Phoenix and Scottsdale boot camp locations
-Our website/blog viewers will vote on who they think has made the biggest transformation
-Prizes will include FREE MEMBERSHIPS to Arizona Fitness Boot Camp, Old Navy Gift Cards (because you won’t fit in your old clothes), private training sessions, and Fridge Makeovers…but most of all, your biggest prize will be a healthier, stronger YOU!
-Entry is just $225 per person for the 6 week contest

So are you going to wait another year to make real changes in your health and fitness?

Get started and invest in yourself today!

Get over to our Registration Page to secure your spot in this life changing challenge!

It’s January, and although we don’t see much snow in the Phoenix area, northern Arizona is a winter wonderland this time of year. This has everyone heading to the ski slopes, and while the winters can a fun time, it can be a dangerous time for your body, especially if you have to shovel out from under a blanket of the cool white stuff.

So if you are heading up to the high country or have family and friends in other snowy parts of the country, you might want to check out some my “safe-shoveling” secrets. Even for those who live in a climate that doesn’t usually see snow, you need to listen up. Why? Did you see Las Vegas snow storm in December? Snow in Vegas? Yup, it shut down the airport and took everyone by surprise. Just be prepared no matter where you live and you’ll be all the better for it!

So let’s get into it:

1.) Perform a Proper 5-Minute Warm-up Before Shoveling

Just as very few people properly warm-up before intense exercises, so do many people fail to get their bodies ready for the rigors of shoveling snow. Let’s face it, snow, especially when it’s wet, is a real workout to start moving around. So goes with physical exercise, if your body is not properly warmed up and prepared for action, you could be setting yourself up for immediate or long time injury. Plain and simple.

I have created a great shoveling specific five-minute warm-up to get your body ready to rock. There is a special emphasis on opening up the hips and chest to save your back and shoulders, the two most commonly injured areas of broken down snow shovelers:

Perform each exercise in the following warm-up circuit at a slow, controlled tempo for 50 seconds with a 10 second rest and transition between exercises. Do this warm-up indoors to better increase core temperature and total body blood flow:

Exercise#1- Stationary High Knee Run
Exercise#2- Jumping Claps (modified jumping jacks with arms moving across chest level, palms facing)
Exercise#3- Alternating Forward Lunge, Overhead Reach, and Twist
Exercise#4- Alternating Lateral Lunge with Opposite Hand to Toe Touch
Exercise#5- Prisoner Squats (hands behind head with finger interlocked)

2.) Shift and Split Your Stance When Shoveling

Back pain is probably the biggest complaint for avid shovelers. In most cases, a sore or tight back stems from restriction at the hips (see the warm-up above to best remedy this). More specifically, using a parallel stance puts your lower back at a greater risk of injury due to the greater likelihood of excessive flexion of the lumbar spine that often leads to back spasms in the short run and herniated discs in the long run. However, the simple switch to shoveling with a split stance, where one leg is forward and the other leg is back, will not only help prevent this hyper flexion while bending over and moving snow, but will also actively stretch and open up those tight hips at the same time. Be sure to keep things in balance by doing an even number of shovel strokes with both legs forward by alternating every 10 reps or so.

3.) Point Your Toes In Same Direction of Shoveling

This is actually part 2 of the last tip. Even when you shift your feet your stance, you can be setting yourself up for injury whenever you perform a rotating back extension (e.g. a shovel toss to your rear). So, to further bolster your body, be sure to always shovel snow in the direction that your toes point to minimize too much torso rotation that can often wrench your back, cause immediate pain and/or pinched nerves.

4.) Shovel EQUALLY to BOTH Sides

Another big mistake people make is that they always shovel to their strong sides causing further unbalanced strength and flexibility issues that can put your body at greater risk for injury. I hear people in our boot camp say “this side seems stronger than the other”. That’s muscle imbalance. So, while splitting your stance, pointing your toes in the shoveling direction, you should make regular shifts to each side. I’m talking equal snow tosses, here. Do 10 shovel tosses to your left with your left leg forward and then do 10 shovel tosses to your right with your right leg forward.

5.) Move to Phoenix

This is my personal favorite, and no, I’m not joking. I grew up in Grand Forks, North Dakota. Trust me, I know snow. In fact, I delivered newspapers for 2 full winters as a young boy, so again, I know snow. It’s not all that fun dragging 20 pounds of periodicals through waist deep snow drifts in zero degree weather. In 1986, our family decided enough was enough and that we had our fill of the bone-chilling snow and moved to Phoenix, and I haven’t seen a snow drift since…except for on TV.

But seriously folks, take a little time and do a proper warm up, use the proper techniques and keep yourself (and your back) safe when movin’ and grovin’ in the snow!

Step Two- The What and When: What do you want to achieve and when do you want to achieve it by?

So we already figured out the obvious: you want to look better, be desirable and feel healthy! So, now we need to establish what objective goal(s) need to be accomplished in order to realize this personal dream.

Well, from a logistics standpoint and keeping things as cost effective as possible, there are three popular ways to track your “look better” progress, in order of importance from least to most important:

1.) Scale Weight: This is by far the least important goal, but it gives a number that’s worth tracking. Though body fat percentage would be a much better method of tracking progress, it is simply too inaccurate on a small scale and too costly on a large scale. The key is to taking your initial weight before you start and then not weighing more than every 2 weeks. I have found most people to do better with tracking their weight every month. There are simply too many variables for controlling your body weight and the natural fluctuations based on diet (and for women, their menstrual cycle), means the less frequently you do this the better. If the scale is just too de-motivating for you in general, then just skip this one altogether. The 3 little numbers on the scale are not that critical…the following two markers are far more important.

2.) Dress/Pant Size: This is probably the most simple and effective unused method of tracking whether or not you look better. I think it’s safe to say that if you are dropping dress and/or pant sizes that you will be looking better, right? Your best bet is to also select one dress or one pair of pants that you really want to get into since that is the true end goal in mind. I tell my clients to assess how they are fitting in their preferred dress/pant size tracker on a weekly or bi-weekly basis as clients follow our training program. Be sure to stick with this piece of clothing, so you are not confused by different manufacturers and their size variations. There’s nothing more empowering than to feel yourself fit better and better into your favorite clothing.

3.) Digital Pictures: Pictures don’t lie, that’s the bottom line. If you want the truth, what better way than pictures? This is of overriding importance. Taking a before picture is essentially you telling the whole world that you are ready to change and that you are ready to do whatever it takes to make those changes. The key is take pictures wearing exactly what you want to look your best in. Maybe the jeans you’re trying to fit into, maybe it’s a sleeveless shirt and tank top that you want to wear during the summer. And if you want to see your abs, then you best believe that you need to take pictures of your midsection to track how much more definition you get. Take a front, side, and rear view picture and be sure to note the exact conditions in which the picture was taken (lighting, distance from camera, time of day/week, etc.) to be as accurate as possible in your assessment. These “before” pictures will become your trophy shots of your past life and are an absolute must if you really are serious about getting results that count. We tell our clients to take new pictures either bi-weekly or monthly until they reach their goal(s).

Step Three- Plan and prepare for roadblocks: What are the big obstacles that will prevent you from having the success you desire? What has contributed most to past failures?

Now that we know what you want to accomplish, it’s time to plan and prepare for any obstacles that might get in your way of getting the job done based on your own personal schedule.

In general, the number one thing I hear is that people are too busy and tired and don’t have enough time to get their workouts in or make healthy, nutrition friendly meals.

Well, I don’t care how busy you think you are, there is always hidden time throughout the day and week that can be freed up if your re-prioritize. Again, think back to why you wanted to do this in the first place and then examine what’s most important to you. Make your workouts and your meal times just like work appointments, non-negotiable deadlines. Either you make the appointment or you don’t. And if you want to keep your job (or get your dream body) then you better make that appointment. One more thing for you on being busy. You don’t need any special whiz-bang fitness gimmicks. You’ve got everything you need built right in…your bodyweight. There are amazingly effective bodyweight workouts that could take only a few minutes a day to complete. Problem solved.

Another big obstacle is alcohol. People like to drink and unfortunately alcohol is about as detrimental to burning fat as it gets. Again, what’s more important to you, looking sexy or getting hammered? The choice is yours. Remember, once you achieve your goal(s), alcohol can be added back in with moderation. But understand something, low to zero alcohol consumption is needed if you want to look your best year round and that’s a fact. Don’t give me that garbage about having just one-drink-a-day. Quit sabotaging yourself and grab your water bottle.

Lastly, many people deal with boredom eating or emotional eating. Boredom eating means just that, eating to fill up dead time when you have nothing better to do. The best way to deal with this is, you guessed it, to do something! Find an active hobby to keep your mind off of eating when boredom takes over and you can easily beat this trend. Emotional eating describes the use of food to cope with stress or to reward for accomplishment. Food is not unlike drugs or alcohol in this regard, it can be very addictive. There is no quick fix for emotional eating other than avoiding trigger situations (bars, parties, etc.) and trigger foods (starches, sugars, fast food, etc.) in the short term to break bad habits.


At the end of the day, whether your roadblocks are very unique to you or fall within the realms of what I see everyday with my training clients, the key is to be honest about them and to plan and prepare for them. And that’s where social support and accountability come into play. The clients who have had the most success with us have undergone their transformation with the support of other friends or family members. This is so critical, especially since most of the poor food and drinking choices that sabotage one’s progress occur on the weekend, when most people hang out with their loved ones. If they are committed with you and your goal to get fit and look better, you can put yourself in a much better position to realize the success you desire and deserve.

So what is your what/when/plan/prepare thoughts?

Post them here and let's help get you on track for 2009!

Keep healthy,

Curtis
Arizona Fitness Boot Camp

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

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

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

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

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

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

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

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

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

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

Boot camp, baby!

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

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

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

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

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

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

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

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

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

Two fundamental scientific studies can be used to illustrate:

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

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

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

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

Not true.

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

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

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

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