This is a bonus post I wanted to throw up in addition to our earlier workout related post that went up this morning...since nutrition is 80++% responsible for optimal ab fat loss, it's worth the time.

There are all sorts of crappy supplements on the market you don't need. Some of the stuff is flat out useless. Some of the stuff is good, but the actual product and brand is lousy.

And then, there are some products that are just flat out amazing for you.

Bottom line: The health benefits associated with a quality Krill Oil supplement are just too powerful to ignore. I don't know if I can be any more blunt about it.

Besides the fact Krill Oil doesn't cause "fish burps" like fish oil capsules do, its just one of the best sources of Essential Fatty Acids.

Krill Oil can also:

Help protect your heart

Improve your memory

Strengthen your immune system

Minimize the damage caused by free radicals

Reduce joint pain and PMS symptoms

Aid the fat loss process

I'm telling you, it really is one heck of a powerful supplement. And the only brand I recommend is the brand I personally trust is - Prograde Nutrition.

Their EFA Icon is the best Krill Oil product on the market, as far as I'm concerned.

Crank the intensity!

Curtis

PS - Again, believe me when I say that there are all sorts of lousy supplements on the market. But a solid Krill Oil product is NOT one of them. It's an extremely powerful nutritional product with extraordinary benefits. For the best quality Krill Oil get Prograde Nutrition's EFA Icon

PPS - Prograde also includes the research studies on Krill Oil. Just click on one of the links above to check those out. You'll find them at the bottom of the page.

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



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

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



Here is the exact nutrition label from Prograde Workout:



Click below for more info on this hot little supplement:

Prograde Workout for Pre/Post Exercise Nutrition

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

Prograde Cravers

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

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

Dessert? Yes!

Snack? Yes!

Reward for a killer boot camp workout? Absolutely yes!

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

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



And the exact nutrition facts on the 3 different flavors:



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


Craver Info

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

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

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

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

Your Body Fat Enemy #1,

Curtis

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

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

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

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

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

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

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

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

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

Keep healthy,

Curtis

It's no wonder people have gained so much weight.

With TV commercials as misleading, people get confused – a lot of times, it’s just not their fault.

You're inundated with crummy information and myths every time you turn on the TV.

Cookies for breakfast? High fructose corn syrup “ok” because it’s “made from corn”.

Yeah, those are real commercials out there right now. I know, I know - don't get me started on that...well, OK - just a couple words ;) :

Are you joking? A while back they were even running a commercial for some silly Rice Puff product. It was in an office setting and someone had brought in cupcakes for everyone to enjoy.

One woman looked worried she was going to ruin her "diet" because of the temptation and decided to "fill up" on a Rice Puff product.

Come on. You have got to be smarter than that. You know darn well that a rice puff thingy is not going to fill you up and stop you from stuffing your face with cupcakes.

For one thing, you need to expect these junk food offers to arise. Whether you want six pack abs or just want to get to a perfectly healthy weight, you have to have a plan for temptation.

Second, that means you need to plan meals so you aren't completely starving when someone brings cupcakes to your office or something.

You know you need to eat small, frequent and nutritious meals if you really want to achieve fat loss.

Third, if you are looking for a great tasting healthy snack that fulfills your love of chocolate then look no further.

Prograde Cravers are just what the fitness pro ordered.

( Check them out here: http://curtis.getprograde.com/cravers )

Cravers are only 180 calories and they are made with 100% organic dark chocolate. They are completely delicious and just like our fast fat burning workouts, they are perfect for busy people on the go.

They even come in three flavors. Personally, I love the chocolate/peanut butter ones :).

Anyway, don't buy the hype on TV. You know better than that.

Keep healthy,

Curtis

PS - It ends this Thursday! Remember, Prograde Nutrition is currently having a BIG 10.9% off everything January Celebration Sale to celebrate the New Year and the fact they are now shipping to the UK, Ireland, Australia and New Zealand.

Yes, that's 10.9 as in January of 2009 ;-)
Here are some other details I want to make sure you know about:
- Again, you receive 10.9% off all Prograde products.
- Offer expires Thursday, January 15th at 11:59pm EST.

- Yes, that 10.9% off will be applicable to SmartShip orders. But it only applies to that first purchase. Not ongoing.

- The coupon code you enter at checkout is:

012009

- The website is http://curtis.getprograde.com
- If you want to check out Prograde Cravers right away go here: http://curtis.getprograde.com/cravers

I just got this notice in my e-mail this morning and had to put it up for you to see ASAP...to see the Step 1 New Year Resolutions Post...scroll down this page just a little bit :)

As you probably already know, Prograde Nutrition was started by a couple of fitness pros to be a resource for ethical trainers, such as myself. They created a company that I can have complete faith in recommending to you.

I think a lot of people in my industry were laughing behind their backs hoping they would fail. Well, not only have they silenced their critics, their products are so in demand they are now shipping to the UK, Ireland, Australia and New Zealand!

Plus, they will soon be able to ship to just about anywhere in the world.

Yes, the products are THAT good and they are that much in demand.

So to celebrate their new shipping destinations, and just to ring in the New Year, they are having a 10.9% off everything sale.

Yes, that's 10.9 as in January of 2009 ;-)

Here are some other details I want to make sure you know about:

- Again, you receive 10.9% off all Prograde products.
- It will run from Thursday, January 8th until Thursday, January 15th at 11:59pm EST.
- Yes, that 10.9% off will be applicable to SmartShip orders. But it only applies to that first purchase. Not ongoing.

- The coupon code you enter at checkout is:

012009

- The website you need to click is HERE.
Oh, and you should definitely check out the Organic Chocolate Cravers - those are my favorite Prograde products. Forget the drive-thru, THIS is a terrific "on-the-go" snack :)

Yours in health,

Curtis

PS- Remember, this Celebration Sale ends next Thursday, so be sure to order right away and take advantage of these BIG savings.

TIME SENSITIVE MESSAGE:

You can't really miss it on the Internet these days. Seems like everywhere you look there's another company promoting the nutritious Acai Berry as a weight loss miracle.

And that's why I thought it was critical to write you today. I want to make sure you know my opinion on the subject.

First, you know better than to believe you're going to pop some pills - ANY pills - and have the pounds and inches melt off like magic. If you've been listening to me for any length of time you know true fat loss comes from a variety of factors, including exercise and proper nutrition.

Second, any fitness expert worth their fees will tell you that any diet that promotes you eat any one food all day long and then eat a sensible dinner, well, don't bother. Yes, you will lose some weight short-term, but as soon as you go back to your old eating habits - and you know you will - you know exactly what happens.

Third, the Acai Berry contains VERY powerful antioxidants and it is getting a lot of good press for that very reason. Yes, antioxidants as in the extraordinary nutrients that help fight the free radicals associated with aging, cancer risk and other degenerative diseases.

And while on the subject, I wanted to fill you in on something that has recently come to light. Did you know that coffee berries (the berry that covers the coffee bean) is one of the most powerful antioxidants on the planet? It's something researchers have discovered in recent years.

What's really cool is my friends at Prograde Nutrition have just created an amazing Whole Foods based Anti-Aging formula called Prograde Longevity that includes both Acai Berry and Coffee Berry. Oh, and it also utilizes Green Tea, Pomegranate, Wolf Berry and Biovin Grape (Red Wine extract.)

Just to give you an idea of how powerful this formula is, well, you'd have to eat an entire POUND of raspberries to get the same ORAC value. And in case you're not familiar with the term, ORAC stands for Oxygen Radical Absorbance Capacity.

The best part is their having a Thanksgiving Week sale to celebrate the launch of Prograde Longevity. From now until Friday you can get 11% off Longevity or any of their other exclusive products they offer.

You can check out Prograde Longevity for yourself HERE.

FYI: If link above doesn't work, here is the full version:
http://curtis.getprograde.com/longevity

Just be sure to enter this coupon code in when you checkout: (yes, it's all lower case)

thanks

Oh, and just so you know, you can't find Prograde products in stores anywhere. They're so exclusive they only let fitness experts work with their company to help them get the word out.

Happy Thanksgiving, Everyone!

Curtis Hoekstra
Arizona Fitness Boot Camp

PS - Remember, Prograde's 11% off Thanksgiving Week Sale ends this Friday at Midnight EST, so be sure to get over to their new, redesigned website before then to stock up now.

Can you believe it? Thanksgiving is almost here…AGAIN! I love to go to Mom’s house and watch football while waiting for the big bird to come out the oven. Oh, the appetizers, mashed potatoes, corn, stuffing…people tend to relate this massive meal with sinful excess and horrible food comas (yes, we’re all guilty of slumping into the easy chair after we stuff our faces, resulting in the “I’m so bloated” feeling).

Now you can blame the stuffing, all the buttered-up mashed potatoes and gravy, maybe the pumpkin pie for all the extra calories and waistline invasion, but leave that terrific turkey out of it!

After all, turkey is packed with lean protein that simultaneously elevates metabolism and promotes fat burning and lean muscle growth. It is also a lean protein, meaning there is very little fat in it, as long as you remove the skin.

Protein is the PRIMARY macro nutrient responsible for building, repairing and revitalizing your muscles (fat and carbs simply provide your body’s energy source).

More specifically, regular, quality protein intake is vital in accelerating the repair of muscle damage from high-intensity activities like strength training and cardio interval training (as you see in our boot camp program). In addition, adequate protein intake every two to four hours is essential in maintaining your current levels of lean muscle mass. This is important because the more muscle you have the larger your metabolic engine, thus the more calories (and fat) you burn on a daily basis since muscle tissue requires lot of energy to sustain itself. Protein is also the least likely macro nutrient to be stored as body fat and the mere act of digesting protein requires more than double the energy to digest than carbohydrate and dietary fat.

So, what does all this mean? If there is ONE food choice that you can truly get away with overeating this holiday season, it will be turkey.

Another key benefit to eating turkey is that it is easy to prepare in bulk and thus will save you much needed time in meal planning and preparation during the busy holiday season. You can roast a big old turkey and then have tons of meal options for days.

Just think of what you can do with all those Thanksgiving leftovers! (I love grabbing a few strands of cold turkey breast from the leftovers in the fridge, delicious!)

To inspire your turkey consumption efforts I’ve got some awesome Rapid Fire fat blasting recipes that you can create with turkey as your lean protein foundation. Enjoy!

Turkey Salad

Ingredients:

- 6-8 oz. Turkey Breast chopped into small cubes

- 1⁄4 red bell pepper

- 1⁄4 green bell pepper

- 1⁄4 red onion

- 2 Tbsp canola or olive oil mayo

Directions:

Mix all ingredients together and enjoy over a bed of greens.

Makes one male serving and two female servings.

Turkey Cranberry Cream Cheese Roll-up

Ingredients:

- 6-8 oz. Sliced Turkey

- 1 Tbsp Fat Free Cream Cheese

- 1 Tbsp Dried Cranberries 1⁄2 Clove of Roasted Garlic Salt and Pepper to taste

- 2 Whole Grain Tortillas

Directions:

Soak cranberries in water for 20 minutes or microwave until soft if you are short on time. Mash the 1⁄2 clove of garlic. Mix cranberries, garlic, and cream cheese. Add salt and pepper to taste. Spread the mixture into the inside of the tortilla(s). Add turkey breast. Fold up sides, roll up, and enjoy!

Makes one male serving and two female servings.

Turkey Medallions With Cranberry Glaze

Turkey Medallions:

- 6-8 oz. Turkey

- Non-stick spray Turkey Seasoning

Cut Turkey Breasts into small medallions, sprinkle lightly with seasoning. Reheat in a pan sprayed with non-stick oil on medium heat until lightly browned on both sides. Drip Cranberry glaze (below) over the medallions.

Cranberry Glaze:

- 1 Cups Dry white wine

- Turkey or chicken stock, as needed

- 1 1⁄2 Cups Dried cranberries

- 1⁄4 Cup of Pine nuts, toasted

- Pinch of Salt

Add 1⁄2 cup of white wine and 1⁄2 cup of turkey stock to pan. Add other 1⁄2 cup of turkey stock, cranberries, pine nuts and pinch of salt. Cook over medium heat until reduced in volume by half, about 4 cups.

Makes one male serving and two female servings.

Turkey Shepherds Pie

Ingredients:

- 2 cups cubed cooked turkey

- 3⁄4 cup turkey gravy

- 1 small can whole kernel corn

- drained 1 cup of chicken stock

- 1 cup of water

- 3 cups steamed cauliflower

- 2 cups celery, chopped 2 carrots

- chopped 1 onion chopped 2 cloves garlic

- minced 1 bell pepper, any color

- chopped Salt and pepper

Directions:

Preheat the oven to 325 degrees. First you must make the gravy. Take the garlic, 1 cup of celery, carrots, onion, bell pepper, chicken stock, water, vegetables, salt and pepper to taste. Add to a pot, boil until vegetables are soft and blend in a blender or food processor.

Next, you will take the steamed cauliflower and mash it, or place it in a food processor until the consistency is like that of mashed potatoes.

Next, in a baking dish, layer the turkey, gravy, corn, remaining celery and mashed cauliflower. Bake, uncovered at 325 degrees for 45-50 minutes.

Makes 2 male servings and one female serving.

Turkey Florentine

Ingredients:

- 1 (10 ounce) package frozen chopped spinach

- 2 tablespoons smart butter

- 1 cup cooked whole grain fettuccine

- 2 cups diced, cooked turkey

- 1 cup turkey or chicken stock 1

- (8 ounce) package fat free sour cream and onion dip

- 1⁄2 teaspoon onion salt

- 2 tablespoons grated Parmesan cheese

- Non-stick cooking spray

Directions:

Cook spinach according to package directions; drain. Stir in smart butter. Place noodles in a non-stick sprayed baking dish; top with spinach. Combine turkey, stock, onion dip and onion salt and spoon over spinach. Sprinkle with Parmesan. Bake, uncovered, at 325 degrees F for 25 minutes or until bubbly.

Turkey Green Bean Casserole

Ingredients:

- 1 bag of frozen green beans

- 6-8 oz. of cubed cooked turkey breast

- 1 can of organic cream of mushroom soup

- 2 cups Kraft all natural fat free cheese

- Salt and Pepper to taste

Directions:

Preheat oven to 350 degrees. Mix all ingredients into a casserole dish and bake for about 30 minutes or until completely hot. Makes one male serving and two female servings.

Fire it up and have a great Thanksgiving!

Curtis Hoekstra

http://www.ArizonaFitnessBootCamp.com

Just thought I would remind everyone of a healthy (even sexy) snack, something I found in the book "Eat This, Not That".

Ants on a Log (celery sticks with peanut butter and raisins)

It might be kids foods, but it has some very grown-up implications.

Here's why: Celery Every stalk of the stuff is packed with androstenone and androstenol, two pheromones that can help men attract women the way Tom Brady attracts tacklers (or ways to cheat, however you view the subject LOL)

Celery:

Every time you chew on a stalk of celery, you release these odor molecules, which helps boost your arousal, turning you on and causing your body to send off scents and signals that make you more desirable to women.

Peanut Butter (NOT Jiffy/Skippy/etc...the good kind without HYDROGENATED oils):

Research shows that men with diets high in monounsaturated fat—the kind found in nuts—have higher testosterone levels than those who don't eat enough of the healthy fat. Plus, nuts are also the best food source of arginine, an amino acid that improves bloodflow throughout your body—including below the belt.

Raisins:

Raisins are loaded with lignans, phytoestrogens that play an important role in balancing hormones for women. They’re also a potent source of antioxidants, which help encourage bloodflow to the nether regions.

Here's another little nutritional tidbit I learned...

It has to do with portion size.

And if you eat out at restaurants, there's a great chance

your portion is about double what you should be eating.

It's virtually impossible to "measure" food when you are eating out,

so here's a handy guide to help you visualize portion size.

-1 oz. meat: size of a matchbox

-3 oz. meat: size of a deck of cards
(btw, this is the recommended portion for a meal)

-8 oz. meat: size of a thin paperback book

-3 oz. fish: size of a checkbook

-1 oz. cheese: size of 4 dice

-Medium potato: size of a computer mouse

-2 Tbs. peanut butter: size of a ping pong ball

-1/2 cup pasta: size of a tennis ball

-Average bagel: size of a hockey puck

And here's my BIG tip of the day for you, my fellow boot camper...

When eating at a resturant, I try and order a kids-size meal.

I've found a kids meal is about the right size for an adult.

It's sad but true. This is why we have an obesity epidemic

among our youth. If you order a kids meal, just make sure to skip the mac 'n cheese.

Here's to a healthy meal,

Curtis Hoekstra
(623) 486-6622
Curtis@ArizonaFitnessBootCamp.com
www.ArizonaFitnessBootCamp.com