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



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



And we even made it to the beach!



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

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

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

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

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

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

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

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

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

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

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

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

Crank the intensity!

Curtis

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

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



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

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

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

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

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

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

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



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

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

The Top 9 Tips to Fight the Freshman 12

TIP #1- Always Use Total Body Workouts



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

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

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

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

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

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

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

TIP #3- Eat AND Hydrate All Day

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



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

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

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

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



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

You can also implement the "Carb Timing" Blueprint:

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

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

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

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

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



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

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

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

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

TIP #6- Be a Flexible Eater

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

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



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

- Daily Whole Food Multi-Vitamin for Your Gender

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

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



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

-So what's the harm? I'll tell you...a 12-ounce beer contains about 0.6 ounces of alcohol. If you consumed 5 of these, your body would be inhibited from fat burning for up to 6 hours. This is aside from the fact that your body will actually be storing fat during these 6 hours! The more you drink, the longer your body is held up in its quest for greater fat burning and lean muscle growth. As you might imagine, just a single drinking binge can set you back days if not a full week when it comes to fat loss!

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



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


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

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

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

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



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

Body Fat Enemy #1,

Curtis

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

Top Glendale Personal Trainer Fitness Bootcamp Weight Loss Workout

5 Exercise Core Ripper Interval Circuit Revisited

-Horizontal Core Knee Out Variation

-Total Body Cardio Variation

-Loaded Squat Variation

-DB Loaded Row Variation

-SL ULBE Front Loaded Variation



Body Fat Enemy #1,

Curtis

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

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

50-10 Peak Intensity Exercise Circuit

-Vertical Swing Variation

-Resistance Band Pull Variation

-Climber Cardio Variation

-Squat Variation

-Vertical Cardio Variation



Body Fat Enemy #1,

Curtis

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

5-Exercise Max Results Circuit Training

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



Get after it, people!

Curtis

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

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

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

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



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

Get after it, people!

Curtis

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

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!

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!

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

Since 2002, I have been able to help hundreds of people improve their health, burn fat, build muscle and get into the best shape of their lives. Now, make no mistake about it, a big part of this is our properly designed rapid fat loss interval training program and nutritional guidance. I have done the research for you and trust me when I say, our system flat out works. But, today I am going to share something more powerful; something that must be set in place before you can even start to think about following a fitness program.

So, here it is:

What do you think is the real secret behind my clients and their success stories? Well, if your answer was my aforementioned boot camp training and nutrition systems, then your answer is wrong. Indeed, it is one of the most time efficient and effective programs you’ll ever see, but unfortunately it’s useless if someone is unwilling to start it AND stick to it, right? So, it appears that the most important component of changing your body is finding the motivation to achieve your goals, and that’s the main focus of this article today. I want to explain the exact process wew go through when it comes to identifying who is going to succeed as a training client. It’s a “consultation” and three step goal setting process that each one of my clients undergoes before they start working with us.

Before I outline this process, let me just come clean with something. There are a lot of people who think defining real goals with a real plan is a little far fetched, almost useless. They just want the “magic bullet”. Right here, right now, no real plan, no hard work.

Unfortunately, these people just don’t get it and frankly if you are one of those people, please do us both a favor and stop reading this article and go buy another useless weight loss diet pill or some fitness magazine down at the book store, because I simply cannot do anything for you.

Take no offense, but I can only help people who want to learn and are committed to changing their life. I simply cannot help people who already think they know it all and think they are too good to take some time to figure out what the heck it is that they actually want to accomplish.

The bottom line is that the most successful people out there, and I mean not just weight loss success, I am talking business, lifestyle, etc., are shamelessly goal driven. They know exactly why they want to do something and harness that super motivation to figure out what and by when they want to go about accomplishing that. In addition, they plan and prepare for every possible roadblock they will encounter in their path to success. This is what I want to teach you how to do today, so let’s get to it!

Step One- The Why: Why do you want to do this?

This is where it’s time to get real. In almost every initial client consult, when I ask why they have contacted me today, here is the typical blanket response that I first hear:

“Well, I guess I want to get healthy and lose some weight.”

That is good start, but if you think that’s all, you’d be mistaken. There has got to be more to this. Sure, I know they want to lose weight and be healthy, I mean who doesn’t, but really WHY do they want to do this? I mean, what is it that’s going to get them up at 5 am to get their morning workouts in or take a couple of hours on Sunday to plan and prepare their meals for the upcoming week? It sure isn’t “being healthy” because for some reason this just isn’t a very powerful motivator for most people (though it should be).

Let’s face it: everybody wants to look better naked. Stop giggling, you know it’s true and frankly that’s okay. Because whether you admit it or not, the desire to improve one’s appearance is the most powerful motivator on the planet. You want to feel strong, empowered, sexy AND attractive, if not for a significant other, then for ourselves…but probably a combination of both.

So, after a little more digging, I find out the real reason why they want to do this; I want to pinpoint their past or pain and then establish their current and future ambitions. Some people want to be able to mow the lawn in the summer with their shirt off and not feel self-conscious. Others want to get back into their favorite pair of pants that they haven’t been able to get one leg into for the last five years. Others want tighten up their skin, and “see” muscle definition. Then there are those who want to look and feel more attractive to ignite some passion back into their relationships or improve their physical image for work or career. And of course, my personal favorite is preparing for big events that have built in deadlines. Maybe you want to get as lean and tight as possible for you new bathing suit, sitting on the beach during your big Hawaiian vacation. Maybe you or a family member is getting married and you want to “wow” everyone with your new body. Whatever it is, there IS a motivation behind putting in all the sweat equity that comes with our boot camp training. This is the stuff that gets people hyped up and ready to commit to making some real changes.

So, the first thing you have to figure out is your personal WHY. To make this even simpler for you, just answer this question: what are your physical dreams? Once you establish this, everything else is easy.

Be sure to leave a comment here telling me about YOUR "why"...

PS- Stay tuned for steps II and III later in the week...

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.

You’ve done the “new sweater” thing or they really don’t need anything.

Time is running out of time...are you still stuck when it comes to finding the perfect gift this holiday season?

Why not give the perfect “Gift of Fitness”? Here are some cool ideas that will help keep your family and friends healthy, fit and fat free for 2009:

1.) A Foam Roller

If you’re like most, you are super busy now days. When you aren’t running errands, you’re hunched over a desk, slumped in front of the TV, chasing down the kids…or you’re doing something else.

So who has time for proper and safe stretching every day?

That’s when you grab for the foam roller. It’s an amazing little self-massage tool that will immediately help you loosen tight muscles, improve movement and reduce the chance for injury. It’s perfect for a quick 5 minute post-workout routine to start the muscle healing process from that intense interval training you do (or should be doing to lose body fat). Plus, the roller kneads and lengthens your muscles to alleviate nagging aches in your upper body, back, legs, hips, arms and shoulders.

You can find a pretty good quality foam roller here.

2.) Resistance Bands

By far, the most convenient and affordable training equipment option for most fitness enthusiasts, beginners or experienced athletes.

Portability for awesome workouts and versatility for fun workout variety…enough said, right? If you’re a busy parent, grab one and get a quick routine right in your own home. If you’re needing more or less resistance, bands are available in different sizes. What could be easier?

Take a look at what I consider to be the best quality and longest lasting bands in the business…right here.

3.) Gift Card to Sporting Goods Supply Store (Fitness Equipment/Apparel Items)

This is an easy one. Swing into Sports Authority, Sports Chalet, etc and pick up a gift card in most any denomination. This is awesome, because now the recipient gets to choose the right color, right size and the right item. Perfect!

4.) Gift Card to Health Food Store (Whole Foods, Trader Joes, Sprouts, etc.)

Another easy one. Everyone has to buy groceries, so why help them make healthier food choices? Of course, nutritionally supportive food is critical to any healthy lifestyle and this is a great place to start.

5.) Spa/Massage Therapist Gift Card

Most of us are super busy and so tense from the hustle of day to day life, we sometimes forget to stop take a break…and feel the healing power of a massage! Although we already talked about the amazing benefits a foam roller will provide, but nothing replaces a day in the hands of a trained masseuse.

6.) Supplements That Actually Work: Quality Protein, Fish Oil, Multi-Vitamins

There are so many “wonder” products for nutrition, it is downright confusing…so let’s narrow it down to few key ones that provide proven benefits.

Quality protein powder can provide a quick fix on the go, a nutritionally balance supplement to any healthy diet, especially after a high intensity interval workout.

Here’s a new favorite of mine, right here.

Fish oil (or more accurately described as an EFA ‘essential fatty acid’ supplement) is paramount to giving your body the proper amount of omega 3’s to maximize your overall health, fitness ability and body healing and recovery. Another thing, you should also look for “krill oil”, which has been shown to provide the most effective dosing of EFAs.

A high quality multi-vitamin provides the right balance of nutrients a lot of us typically lack. Since nobody’s dietary intake is PERFECT, we can all benefit from a good vitamin. Here’s the catch…you need to make sure it is made from whole foods, not synthetic material and be certain it is made specifically for your gender.

I fully support the higher quality of VGF+25 and EFA Icon, which are some of the hottest selling and “legitimate” fitness supplements available. Take a look for yourself right here.

7.) Sport Specific Gifts

Simple stuff here…you have a baseball player on your list. They might really love a new bat or set of batting gloves. Football fan who loves the New York Jets? A new Brett Favre jersey might be the ticket. Steeler’s fan (like me) on your list? ;) A snazzy new t-shirt might just be the winning idea. Even something as inexpensive as a team keychain can be a very cool gift.

8.) Fitness Book or Sport Magazine Subscription

Men’s Health/Women’s Health are great magazines…and the fitness book list is virtually endless. Pick a topic, pick a sport, pick an activity, pick a player…there are a ton of books available. Hit your local bookstore or online sites like AMAZON.

9.) A Gift Card to a Fitness Boot Camp

This is the biggest no-brainer of them all. Boot camps are by far the most exciting, fun and motivating workout environment for beginners to avid fitness enthusiasts. Because boot camp workouts allow participants to excel at their own pace under the guidance of a personal trainer in a group setting, this is an excellent investment for anyone looking to jump start their training or try something new.

Plus, look for camps to be confident enough in their programs to offer free trials or money back guarantee for all newcomers. If the program is a good fit, you’re likely to continue the program and see great results.

So join a camp with a friend or family member, or simply pick up the tab for a loved one. It’s a heck of a lot cheaper than hiring a trainer for 1-on-1 sessions, and the it’s a lot more fun too.

If you live in north Phoenix or Scottsdale, you can check out our unique boot camp program by visiting http://www.ArizonaFitnessBootCamp.com. It’ll change the way you look at effective exercise and have you feeling slimmer and stronger in 2009, guaranteed!

Happy shopping everyone! :)

Have an amazing holiday and happy New Year!

Dinners, desserts, parties, meetings, errands…the season is full of hustle and bustle. Staying true to a healthy eating plan will be a huge challenge for most, so here are some tried and true methods to keep the holiday weight gain at bay.

1.) Do NOT Fast in Preparation for a Big Meal or Holiday Feast

Fasting in preparation for a free meal will not only lead to overeating, but worse: overeating foods that are extremely high in sugar, fat, or both! Your body is a survival mechanism. If it hasn’t had food in a while, it anticipates a food shortage and your metabolism will start to slow down. This means that the next time that you eat your body will use as much of the incoming food as possible to store as body fat (survival energy) in anticipation that it won’t see food again for another long period of time. (Little does your body know you plan on attending another holiday dinner feast the following night too). So do yourself and your body a favor by eating every two to four hours as you normally should to prevent yourself from becoming a ravenous, fat-storing machine this holiday season!

2.) Do NOT Stuff Yourself Into A Food Coma

Eat until the point of satisfaction, not discomfort. Remember this: binge eating is not the habit of lean individuals. It is imperative to understand that that holiday meals are not a ticket to eat as much as you can in as little time as possible. However, listen to your body and make sure to enjoy the foods you are craving in moderation and only eat when you are hungry.

3.) Eat a High-Fiber, Protein-Rich Meal (with Water) An Hour Before a Holiday Event

A meal high in fiber and protein before feasting at the family dinner table will help prevent overeating by making you feel more full, which in turn will mean less empty calories you take in during the ensuing feast. My favorite strategy is to drink a protein shake with an added fiber and healthy fats (e.g. 2-4 Tbsp. flax meal) and 1 liter of water before such a meal. This will do wonders to keep me feeling comfortable (not starving) upon arriving to the party. Think of this as preventing a “midsection disaster”.

4.) Never Eat Junk Food for Breakfast or Before Bed

Eating a highly refined carbohydrate meal first thing in the morning will make your blood sugar levels go crazy for the rest of the day resulting in greater junk food cravings and uncontrollable hunger. On the other hand, eating a big meal before bed will result in a bunch of unused energy that will be stored as body fat and you very well may have trouble sleeping with all of that extra food volume in your stomach! Guess where all those empty calories will be stored? You guessed…you’ll have to loosen the belt a bit if you keep up that nasty habit.

5.) Avoid Eating Meals that are High in Both Fat and Carbohydrates

The absolute worst thing that you can do is to eat a meal that is high in both fat and carbs. The high amount of carbs will lead to a rapid increase in blood sugar levels and thus large increases in the potent fat-storing hormone insulin. The dramatic amount of fat grams will lead to a large increase in free fatty acids in your bloodstream. Since insulin is already present in large amounts (in the average person), in addition to there being a large amount of free fatty acids now available in your blood, the stage is set for all those free fatty acids to be gobbled up and stored by your fat cells.

This is the equivalent of becoming the next Goodyear blimp, so it is imperative to use caution at your holiday meals when it comes to combining fat (particularly saturated and trans fats) and carbs (particularly starches and refined sugars).

In general, it is best to choose one over the other. But since most people crave carbs during meal like this, it is essential to keep the fat low at this meal.

Want pasta? Instead of alfredo sauce, opt for marinara sauce with whole grain pasta.

Want pizza? Order thin crust whole grain crust and fat-free cheese. You could even make your own to ensure nutritional value.

Want mashed potatoes? Pass on the gravy and go easy on the butter.

These small changes can literally save you hundreds, even thousands of calories, and more importantly will prevent your holiday feasts from creating the optimal fat-storing environment that will set you back from achieving your health and fitness goals in the coming year.

Good luck and happy holidays!

Yes, I am well aware.

You have about million things to do for the holiday season, with only a fraction of the time you need.

This is dangerous. How?

Dangerous, because it is EASY to skip your workouts.

EASY to start making poor food choices.

It is a huge mistake to put your precious lean muscle tissue at risk. Whether you are just starting a new fitness program or you’ve been working at it all year, there is no reason to start fooling around with that valuable muscle you are now trying so hard to protect.

Why is lean muscle tissue so important? Simple. You lose muscle, you lower your resting metabolic rate, which typically accounts for about 60-75% of your total daily calorie burn. This means that everyday you will be burning less and less calories which will put you on the fast track for packing on ugly, unwanted body fat during the holidays.

So let’s look at it like this. There are a number of ways to maintain or even increase the number of calories your body will naturally burn each day, both from exercise and from your normal daily activities.

The result? Your body becomes a much stronger, lean, fat-burning machine. Use the simple strategies below to maintain and even increase your current amount of lean muscle mass, maximizing your daily calorie burn. In the end, you’ll feel a lot better than one of those “holiday food hangovers”.

1.) Perform at least one intense strength training session per week.

It has been proven that even ONE intense, well structured total body workout per week is an effective way to maintain current fitness levels when you can’t exercise during really busy times (like the holiday season). So, to best maintain your strength and lean muscle mass, shoot for at least one, concentrated strength training workout during the week to keep strong and prevent unwanted fat from catching up. If time allows, perform up to three total body strength workouts per week with three cardio interval workouts on the non strength training days for total body fat domination.

2.) Score the Magic Numbers.

No offense, but your body is a moron. In other words, it cannot differentiate between 100 lunges performed in a row versus 100 total lunges performed in a day.

When you honestly cannot find a five to 20-minute time slot to complete an effective total body workout, look for hidden chunks of time during the day to get in a certain number of daily repetitions for a certain number of exercises that work your entire body.

Got a free moment before bringing the kids to band practice?

Great, crank out 10 push-ups, 10 rows, and 20 squats.

Using this method throughout the day will lead to big numbers by the end of the day that will burn the same amount of calories in addition to creating similar muscle building effects as if you did all of the exercises at once during a single workout.

It is important to note that this “Score the Magic Numbers” routine is merely a preventative back-up option to an ideal 20-minute interval training workouts which are scientifically proven to burn nine times more fat than ordinary exercise (like the ones we use in our boot camp program).

Short rest periods between exercises create the optimal hormonal environment for rapid fire fat loss and lean muscle gains, as opposed to taking much longer rest periods between exercises. So, be sure to get score your numbers this holiday season!

“What exercises are most effective?” Glad you asked.

Make sure to pick multi-joint, compound movements that hit as much of your body’s major muscle groups in the shortest amount of time possible (e.g. squats, lunges, push-ups, rows, etc.). Use the plan below as guide to build your own “Score the Magic Numbers” workout. Adjust the repetition ranges accordingly based on your current strength levels. The only thing you need is your body weight and adjustable dumbbells and/or resistance bands. Perform this plan up to three times per week, resting a day between workouts.

Make sure to alternate between Plan A and Plan B for more variety. You can either hit your magic numbers by doing one exercise first (e.g. perform push-ups rest-pausing as needed until you get 100 total), or by simply employ circuit style training (e.g. 20 squats, 10 push-ups, 10 rows, repeat 10x throughout the day to hit your totals).

“Score the Magic Numbers” Holiday Workout Mixer

Plan A- Body weight Squats or Double Leg Hip Extensions: 100-200 total

Push-ups: 50-100 total (knee pushups ok)

DB/Band Rows: 50-100 total

Plan B- Body weight Lunges or Single-Leg Hip Extensions: 50-100/total per leg

Off Chair/Couch Dips: 50-100 total

DB/Band Curls: 50-100 total (feel free to swap pull-ups or pull-downs here if you have access to the equipment)

3.) Rage Against The Machines

Machines have made us an incredibly lazy, out of shape and overweight society. This holiday season make it a point to not use them! Now I don’t mean to say that you cannot drive to the mall during the holidays. However, when you get to the mall, don’t sit there and wait for the spot right next to the door. Park down the isle and briskly walk the rest of the way. Skip the escalator, take the stairs. Little changes with all those extra steps will add up quick and burn the calories.

4.) Get moving, get outside and get fit!

I remember growing up in North Dakota, snowdrifts, igloos and snowball fights. Running up snow covered hills with your feet sinking into the snow with every step…it’s was fun, but exhausting! Now, I know unless you are in the high country, Phoenix doesn’t get to see a whole lot of snowdrifts.But, you can still enjoy the pristine, cool outdoor air by hustling up CamelbackMountain or follow the paved trail up North Mountain. Point is…shut the TV off, grab the family, get some fresh air and have some outdoor fun!

Enjoy this time, everyone...it only comes once a year! ;)