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

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

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

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



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

Thanks!

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

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