For a few weeks now I've been eating a very low fat diet because of some gallbladder issues I was having (That's here on my blog: Honey, I Shrunk My Butt). I've been struggling with what I should be doing with my diet, I just couldn't wrap my mind around the topic for some reason. I started getting overwhelmed with all the terms.. no-fat, low-fat, trans fat, good fat, bad fat.. fat fat fat. So instead of worrying about it, I basically cut out as much fat as I could, even the "good fat." Then a discussion came up in the Rock Star Boot Camp Fit & Healthy Group on Facebook {JOIN NOW!} that reminded me that I NEED good fat. In order to be successful in weight loss and health, your body needs fat. It's a little hard to swallow because in our society it's hammered into our heads that fat is bad. So I did some asking around and searching on the interwebs. What is good fat and what is bad fat?
I found this article called Choosing Healthy Fat (<--- read that, it has SO much great information!) and I really liked how the author sums up the no fat/low fat debate in my head:
"A walk down the grocery aisle will confirm our obsession with
low-fat foods. We’re bombarded with supposedly guilt-free options: baked
potato chips, fat-free ice cream, low-fat candies, cookies, and cakes.
But while our low-fat options have exploded, so have obesity rates.
Clearly, low-fat foods and diets haven’t delivered on their trim,
healthy promises.
Despite what you may have been told, fat isn’t
always the bad guy in the waistline wars. Bad fats, such as saturated
fats and trans fats, are guilty of the unhealthy things all
fats have been blamed for—weight gain, clogged arteries, and so forth.
But good fats such as the monounsaturated fats, polyunsaturated fats,
and omega-3s have the opposite effect.
As a matter of fact, healthy fats play a huge role
in helping you manage your moods, stay on top of your mental game,
fight fatigue, and even control your weight.
The answer isn’t cutting out the fat—it’s learning to
make healthy choices and to replace bad fats with good ones that
promote health and well-being."
Myth: All fats are equal—and equally bad for you. Fact: Saturated fats and trans
fats are bad for you because they raise your cholesterol and increase
your risk for heart disease. But monounsaturated fats and
polyunsaturated fats are good for you, lowering cholesterol and reducing
your risk of heart disease. Myth: Lowering the amount of fat you eat is what matters the most. Fact: The mix of fats that you
eat, rather than the total amount in your diet, is what matters most
when it comes to your cholesterol and health. The key is to eat more
good fats and less bad fats. Myth: Fat-free means healthy. Fact: A “fat-free” label doesn’t
mean you can eat all you want without consequences to your waistline.
Many fat-free foods are high in sugar, refined carbohydrates, and
calories. Myth: Eating a low-fat diet is the key to weight loss. Fact: The obesity rates for
Americans have doubled in the last 20 years, coinciding with the
low-fat revolution. Cutting calories is the key to weight loss, and
since fats are filling, they can help curb overeating. Myth: All body fat is the same. Fact: Where you carry your fat
matters. The health risks are greater if you tend to carry your weight
around your abdomen, as opposed to your hips and thighs. A lot of belly
fat is stored deep below the skin surrounding the abdominal organs and
liver, and is closely linked to insulin resistance and diabetes.
After reading this article in it's entirety and then once again, and also reading another from Livestrong.com on how to calculate how much fat I should be getting, I have a much better understanding of the topic. Now begins the journey of putting my knowledge into action to see results. Remember the Cartwright Fun Run a few weeks ago? Luke Air Force Base was there to volunteer along with many others. The base paper covered the event and take pictures and the article has been published. How exciting to see another perspective on the event! Check it out here at the base paper The Luke Air Force Base Thunderbolt.
A group of campers in the Rock Star Boot Camp Fit & Healthy Group on Facebook have just started a 5 week refocus health program; it's called "Restart, Refocus, Recommit." It started Wednesday May 30th, only yesterday so you can still jump in if you want! Check out the flier below and if it's something you're interested in, make sure to join the Facebook group for support! Click on the image below to make it bigger!
Want More??
Rock
Star Boot Camp is the official boot camp of the Phoenix Mercury! This
is an exciting new partnership and we are proud to be associated with
such an amazing sport and group of athletes. Watch for us at all the
home games, on the Phoenix Mercury website, on TV and hosting several
on-court events. We're also launching a Biggest Transformation Contest
in conjunction with the Phoenix Mercury. More details will follow, but
needless to say, it's a fabulous time to be a Rock Star!
By doing a simple Google search you'll find that the most popular New Year's resolutions revolve around a health related topic. Stop eating junk food, eat more veggies, start exercising or exercise more, lose x-pounds quit smoking, go hiking... you get the picture. How many of these resolutions are actually successful? Not many. That's why year after year the same promise is made, "THIS year, I'm really going to lose weight, THIS time I'll stick to my exercise program." Are you guilty of this? I am. A resolution is nothing more than a goal you want to reach. Most failed goals are those not planned out or given serious thought toward the execution on attaining such goal. So year after year, we pledge to do better starting January 1st.
Lets end the vicious cycle of failure and make this YOUR year. What is it that you want? It can be anything. Complete the Spartan Race, tighten and tone up your muscles, lose 5/20/50 lbs, move toward cleaner eating? Whatever it may be, there is a way to make it happen. Plan, prepare, set mini-goals. There will always be a bad day, you might slip up on your program, miss a day of exercise... eat a juicy cheeseburger. But that doesn't mean you get to give up. Many times we'll be so extreme in what we allow ourselves to have, and when we succumb to our human nature and make a mistake, our willingness to continue to work towards the goal goes right down the toilet (along with that delicious cheesy burger you just scarfed down too quickly).
What will make us all successful, no matter what we're trying to accomplish, is to accept that there will hiccups along the way. Pledge to do your best one day at a time, and you're almost guaranteed to succeed.
Resolutions are usually permanent... You're not going to quit smoking just to start back up the next year, most people don't plan to lose 5 pounds just to gain it back on purpose. So look at these changes as a positive new beginning to a new life. The new you. Each day think of how you can make your life better, healthier, and take a step in that direction.
Above are my own reflections and opinions based off of personal experience and some research of the interwebs. I'm no life coach though, so take what I say at your own risk!
2012 is the year of NO EXCUSES. Rock Stars don't give up. Show up at boot camp and Curtis will help with the rest. YOU are the only one that can make your life better. What do you plan to do differently this year? What resolutions have you made that you've kept and are proud of? Any tips? Leave your comment below, don't be shy!
Each week we are going to feature a camper's testimonial here on the blog. We want to hear whatever it is you have to say, and the campers want to read it, so SHARE! It can be funny, sad, happy... full of success AND failures, tips that help you get fit, RECIPES!, we want it all. Email erika.staten@gmail.com to be featured. Our first submission and all future stories will be posted under the Featured Testimonial segment in the side bar here on the blog. Just look to the right of this screen and you'll see it. Please take a minute to read Jen's story, she was so kind to share it with us!
............*reading Jen's story*.............. Wasn't that refreshing? Look forward to weekly installments of the new Rock Star Blog! If you have any questions, comments, tip, ANYTHING, please leave it in the comments below or email erika.staten@gmail.com
So I chose to make this a 21 Day Challenge based on significant research that has proven that it takes on average 21 days for humans to create a habit (or break a habit...I like to think positive...you get the idea).
21 days has always been like a magic number for me...if I can do it for 21 days, I know I can get my mind and body on track to make it a part of my lifestyle - not some quick fix. It's also going to be more successful in the big picture, rather than drastic, overnight changes. Will it be an easy 3 weeks at camp? Nope...can't promise that. But I can promise that if you work with intensity, keep your focus and keep your mind and heart open - awesome changes will come your way!
You NEED to set yourself up for success - not disappointment or failure. This is a huge mantra behind the cutting-edge program design we use at Rock Star Boot Camp.
Register ASAP for the 21-Day Pre-Summer Fat Blast Boot Camp starting June 7 and continuing for 3 weeks...space is EXTREMELY limited since most of our members have a boot camp membership and are guaranteed their spot!
Here’s how to register…
Just be one of the first to click this link to register while there are spots still open: http://www.rockstarbootcamp.net/register.html and we’ll get you dialed in and ready for June 7th! Or email me or call 480-981-6877 with any questions.
Here are the Boot Camp locations and times: Phoenix (101/35th Ave): 5:30-6:10am (mornings) and 6:3o-7:10pm (evenings) Desert Ridge (101/Tatum): 5:30-6:10am (mornings) and 6:3o-7:10pm (evenings)
*Note: The 6:30pm camp at Desert Ridge has only a couple spots left as of this email...so hurry!
So one question I ask you...where will you be on June 25th?
Fitter, leaner, swimsuit confident?
Or stuck in the same old workout and weight loss "rut?" You decide.
We are here to help you succeed, so let's get to work!
Father’s Day is an awesome day to celebrate…a time to honor dads who try so hard to be role models and who have worked so hard so we could have so much.
But there is also a darker side to this story…many dads (30+, 40+, 50+ years old) are now in the worst physical shape of their lives. Sad, but true.
A lot of fathers are suffering from a dangerous condition called “Metabolic Syndrome X”.
One of the main indicators of someone who has this metabolic disorder is “abdominal obesity” (as pictured here). The really scary part is that far too many are in this exact shape.
One of the main indicators of someone who has metabolic disorder is abdominal obesity, as clearly demonstrated in the picture above. The scary part is that many of our father’s look just like this!
So WHAT exactly am I talking about? Please read below for a description of Metabolic Syndrome from www.MedicineNet.com:
What is metabolic syndrome?
An association between certain metabolic disorders and cardiovascular disease has been known since the 1940s. In the 1980s this association became more clearly defined and the term metabolic syndrome (also known as syndrome X or the dysmetabolic syndrome) was coined to designate a cluster of metabolic risk factors that come together in a single individual. In more current times, the term metabolic syndrome is found throughout medical literature and in the lay press as well. There are slight differences in the criteria of diagnosis – depending on which authority is quoted. Regardless, the concept of a clustering of risks factors leading to cardiovascular disease is well accepted.
The main features of metabolic syndrome include insulin resistance, hypertension (high blood pressure), cholesterol abnormalities, and an increased risk for clotting.
Patients are most often overweight or obese.
Insulin resistance refers to the diminished ability of cells to respond to the action of insulin in promoting the transport of the sugar glucose, from blood into muscles and other tissues. Because of the central role that insulin resistance plays in the metabolic syndrome, a separate article is devoted to insulin resistance.
How is metabolic syndrome defined?
The definition of metabolic syndrome depends on which group of experts is doing the defining. Based on the guidelines from the 2001 National Cholesterol Education Program Adult Treatment Panel (ATP III), any three of the following traits in the same individual meet the criteria for the metabolic syndrome:
1. Abdominal obesity: a waist circumference over 102 cm (40 in) in men and over 88 cm (35 inches) in women. 2. Serum triglycerides 150 mg/dl or above. 3. HDL cholesterol 40mg/dl or lower in men and 50mg/dl or lower in women. 4. Blood pressure of 130/85 or more. 5. Fasting blood glucose of 110 mg/dl or above. (Some groups say 100mg/dl)
And though Metabolic Syndrome actually affects more women than men, there is certainly no shortage of men 40 years and older who have that “deadly beer gut” that literally makes them a ticking time bomb for a slew of serious medical conditions. But there is good news amongst this frightening reality: The most common cause of metabolic disorder is of course a vicious combination of a lack of exercise and poor diet.
OK, fellow dads…here are my top 3 fitness tips to help save your life.
If not for yourself, do it for those that love you!
Life Saver Tip #1. Ease up on the brew-hahas.
For most, it’s no secret how a lot of daddy bellies end up looking more like a keg than a 6 pack…beer…and lots of it.
It is truly amazing how detrimental alcohol can be on your body composition …check it out: How Alcohol Makes You Fat
-Alcohol first passes through the esophagus as it travels to your stomach.
-From there, 20% of the alcohol is absorbed immediately by your bloodstream.
-The remaining alcohol travels to your intestines and is absorbed from there.
-The alcohol in your bloodstream then travels directly to your liver. It is here that the body breaks the alcohol down, something that is absolutely essential since alcohol is toxic to the body.
-Alcohol brakes down into acetate and acetaldehyde which IMMEDIATELY signals to your body to stop burning fat. Even worse, another waste product of alcohol, acetyl CoA, actually starts to make more body fat.
If you’re boozin’, you AIN’T losin’! What Does this Mean?
-Your body can only effectively process 0.5 to 1 ounce of alcohol per hour
-How much damage? A 12-ounce beer contains about 0.6 ounces of alcohol. If you consumed 5 of these, your body would be inhibited from fat burning for up to 6 hours. This is aside from the fact that your body will actually be storing fat during these 6 hours!
The more you drink, the longer your body is inhibited from burning fat in addition to a greater fat build up from excess acetyl CoA.
As you can see, just one day of over the top drinking can set you back days (probably more like a week) when it comes to fat loss!
-What’s the worst-case scenario? Mixing alcohol with sugary beverages promotes even further fat gain due to the resulting insulin surge that triggers fat storage (e.g. regular beer or cocktails mixed with soda, juice or “energy drinks” like Red Bull)
The Bottom Line?
If you want to be lean and keep your fat burning furnace stoked to the max, you must minimize ALCOHOL consumption!
If you just gotta drink:
a.) Choose wine or hard liquor and “light” beer b.) Limit alcohol consumption to 1-2 days per week with a 1-2 drink per day max References: Campbell and Volek, “TNT Diet: Targeted Nutrition Tactics”
Life Saver Tip 2.) Spend less time working on the “Mirror Muscles”.
Most dads I see in the gym just want to imitate the meatheads they read about in the latest fitness magazine, emphasizing the mirror muscles…”big chest, big biceps, big chest, big biceps” as they spend a good majority of their workout focusing on these areas.
Look, I think I know why most guys won’t spend the same amount of time working their legs…unless they wear a speedo to the neighborhood pool party (please, fellas – don’t), legs are not the first thing on display.
Do not underestimate the power of strong, muscular legs…they are the key to torching your gut. After all, the majority of your body’s muscle mass, and thus metabolism, is contained within your lower body.
Not giving proper attention to your lower body is like going to a gun fight without a gun, and here’s why:
a.) Training your whole body (legs included) not only helps you burn more calories each workout, it also maximally depletes your body’s glycogen stores (the sugar in your muscles) to allow for more total body fat burning
b.) The more lean muscle mass you have in your lower body the more calories your body will be burning 24-7-365 outside of your workouts
c.) Whenever you work your legs you generate the largest increases in natural anabolic hormone levels which translates into more total body muscle and less ugly, unwanted body fat
So in other words, if you want better abs, you better start working those legs in total body fashion! This can be easily accomplished with 3 full body workouts per week that train your upper body, lower body, and core within the same workout.
Life Saver TIP 3.) The “no pain-no gain” mentality will beat your body into serious submission.
The “no pain, no gain” mantra is quite possible the most misunderstood battle cry inside the gym.
“Pain” is a good thing as long as it’s the right “type of pain”, as explained here: When a workout BURNS YOUR MUSCLES and you working them to fatigue, that’s a good pain.
This means you are now pushing past your comfort zone to inspire change, working with intensity to torch calories and build muscle, and burning sugar so your body can burn fat for hours and hours after your workout.
When a workout HURTS YOUR JOINTS that’s a bad pain- it means you are quickly wearing down the structural integrity of your joints and will soon be unable to do anything without pain or stiffness. This is most often caused by a combination of using too heavy of loads, poor exercise form and technique, strength imbalances, and lack of mobility and/or flexibility- more reason to seek professional fitness guidance!
So there you have it. Nothing is more disheartening than watching dads who don’t train for longevity…and in turn, are not able to fully play (or keep up) with their kids or grand kids, or even participate in everyday recreational activities with their buddies.
Do yourself, your family and friends a huge favor stop training like such a meathead when it comes to working out.
Take good care of yourself and I wish you the best of luck!
PS: I love you Dad!
(photo below is my little boy Lincoln with my dad, Curtis Sr. …yes, I am Curtis Jr. ;))
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So you are at home with the kids, but you still want to get a good, total body fat-burning interval workout in.
What do you do?
Try this 4 minute 20-10 interval sequence with "weighted" push ups and "loaded" squats. :)
Don’t get me started on how horrible “partially hydrgonented…anything” is for your body…
Yup – gonna have to pass on this one too ;)
Leave me a comment here on the blog – what so-called “health” foods have you stopped eating lately?
Boot Camp Workout of the Week: (5-7-09)
30/60/90 Super Circuit #1
30/60/90 DB Chest Press 60/90/30 Single Leg Hip Extensions 90/30/60 Scapular Front Pillar (Forearm OK)
ACTIVE RECOVER JOG – 1 Min
30/60/90 Super Circuit #2
30/60/90 DB Bent Over Row 60/90/30 Front Loaded Plie Squat 90/30/60 Mountain Climbers/Squat Thrust The numbers next to each exercise represents the number of seconds you are using peak intensity for each exercise in each of the 3 rounds.
This one had ME doubled over and abs crying out for mercy ;)
Boot Camp Workout of the Day 5-11-09
50-10 Legs, Lungs & More Push Up – Elevator Pillar Variation Single Leg Lunge and Press Variation Side Pillar Reach & Rotate* Squat + 2 Upright Row Variation Core Chop – SA DB Swing Variation
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:
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:
First off, I hope everyone is having a terrific and healthy March…the weather is awesome, but one thing is for sure:
Summer (aka ‘swim suit & bikini season’) is approaching fast. Are you ready?
One of the best ways to get your mid-section looking strong and sexy is by doing high intensity workouts using full body exercises. One of our favorite camp traditions is to include a “finisher” to our already smokin’ workout…something to really ramp up fat loss to start showin’ off the abs.
Oh, and here’s a secret...in our camp workouts, you will NEVER...EVER do a traditional sit-up. Pretty cool, huh? ;)
Check out 3 of the best “ab” exercises that aren’t typically known as “ab” exercises at all…see what I mean here:
Alrighty...let's expose 2 of the biggest "ab exercise" myths on the planet:
Myth #1: Doing ab exercises will make you get six pack abs.
WRONG!
Fact: This is a complete misnomer and one that’s been around forever, and yet...walk into any commercial gym, and what do you see? Misguided folks plugging away at the crunch machine in hopes of revealing the magic 6 in the mid-section.
Let's cut to the point. The most important thing to do, is to GET RID of the fat surrounding your belly. That will reveal the Holy Grail of Abs.
Bottom line: No amount of crunches or sit ups are going to get you to burn fat around the belly. And since there is no such thing as spot reduction, the best way to get rid of belly fat is by doing high intensity exercises that helps boost your metabolism and burn fat throughout the day. Got it? Good. Now check out #2.
Myth #2: Side bends/oblique twists will thin and trim your waist.
WRONG!
Fact: If you are stuck on the crunch or ab/oblique twisty machine thing at the gym...stop it - for fat loss and revealing your slim and trim abs, this is a waste of time.
You want to spend a little extra time training your abs for strength and endurance, go right ahead.
But focusing on this for fat loss? Forgettaboutit.
Bottom Line: The only way to a lean out and thin your waist is by scorching the fat around your belly.
###
Oh, by the way...we are about the launch the next phase of boot camp, and the deadline to secure a Free 2-Week Trial is looming...so if you are ready to start your body transformation...get off your tail and shoot me an email (curtis@arizonafitnessbootcamp.com or call 480-981-6877 to save a free spot today!
This President’s Day is another defining moment in American history. Whether you voted for him or not, the recent election of President Barack Obama has brought about significant change. Though we’ll have to let President Obama’s accomplishments in office dictate to what degree the change will actually be, it’s true that the new president is a leader with confidence….something he will surely need in the face of a fragile economy or the many other challenges facing our world.
For the most powerful man in the free world, it has got to be the most demanding job, both physically and mentally exhausting.
Although Obama is reported to continue his one hour a day workout regimen, there are going to be plenty of occasions where world duty will call and his workout time will have to be cut short. Like many Americans, his intentions may be good but the reality of spending hours in the gym is not possible.
So, to be the most efficient with the limited time you do have, I want to offer my expertise to cut your workout time by more than half, but still offer all the benefits without having to spend hours plugging away in the weight room. This will enable you to stay on track, even with the most hectic of schedules.
Let’s take it one step further and simplify the system by allowing for body weight exercises, using nothing more than one set of dumbbells. In addition, we’ll set it up so you can pick the most appropriate workout…ranging from just 5 minutes to 20 minutes.
President’s Day Time-Saving Workout
- Perform all strength workouts on Mondays, Wednesdays, and Fridays - Perform all cardio workouts on Tuesdays, Thursday, and Saturdays
If a super busy person like Obama (or you) had just 20 minutes to workout:
Strength Workout- Continuous Work: Perform two different 10-minute work zones. For work zone one, perform max rounds of 10 reps of an upper body pushing exercise (push-ups, dips, presses, etc.) and 20 reps of a double-leg lower body exercise (squats, deadlifts, hip extensions, etc.) for time. For work zone two, perform max rounds of 10 reps of an upper body pulling exercise (pull-ups, rows, curls, etc.) and 10 reps/leg of a single-leg lower body exercise (lunges, step-ups, single-leg hip extensions, etc.) for time.
Cardio Workout- Tabata Intervals: Select one body weight cardio exercise (stationary running, jumping jacks, jumping rope, squat thrusts, alternating split jumps, ice skater jumps, etc.) OR one total body exercise (squat to presses, deadlift + curls, lunge + curl to press, swings, etc.) and perform 20 seconds on, 10 seconds off for four straight minutes, followed by a one-minute rest. Repeat this five-minute sequence three more times with the same exercise or with the exercise(s) of your choice.
For a shorter 10-minute fat burner workout: Cut each workout in half
For a quickie 5-minute booster workout: Cut each workout in quarters
Whether you have a hectic schedule as a busy parent, CEO, or even as the President of the United States, you’ll find this killer fitness plan actually works with, not against, your on-the-go schedule. So if the new President can still find time to stay in shape, I know you can do it too.
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? ;)
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.
It's true...you can jump start your fitness, build muscle and send your body into serious "afterburn" mode torching calories continually for the next 24-48 hours.
In just 4 minutes.
You're busy. A load of things to get done. I get it.
But here's the deal...give yourself a high-intensity 4 minute interval workout, working at maximum effort for 20 seconds of exercise followed by 10 seconds rest and repeating this 30 second sequence for just 4 minutes will get you started, help you stay on track and introduce you to the most effective fat loss/strength exercise protocol...high-intensity interval training!
Special thanks to my superstar boot campers for helping make this TV appearance possible...Marty (our Canadian contingent), Stephanie, Katie (our new moms) and veterans Cory, Susie and Laurie. I couldn't do it without you; I appreciate you all very much!
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 1⁄2Cups 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.
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.
If you are ready to make REAL progress, RIGHT now…keep reading.
Growing up, I was fortunate enough to never really struggle with severe weight gain and all the challenges it can bring.However, as a fitness professional, I do know a thing or two about maintaining a healthy weight and burning fat off your body.As a real world fitness expert, I am always asked what the best exercises are for losing the most fat in the shortest amount of time…oh, and building lean muscle tissue while you're at it.
Cool. No problemo.
I’ll keep this as simple as possible. The best exercises for fat loss are also the best exercises for muscle gain and visa versa. These exercises all have one thing in common: they provide a UNIQUE challenge to your body AND involve as many muscles in your body as possible (known as compound movements).
Both the scientific research and the real world case studies have shown that total body workouts are superior for maximal fat loss and muscle gain. But let’s take this one step further… Let’s dramatically accelerate results by preferentially selecting TOTAL BODY EXERCISES within each TOTAL BODY WORKOUT! For example, squats are well known for being one of the best muscle-builders with a serious a fat-shredding effect. However, the squat goes from great to UNSTOPPABLE for changing your body for the better when you make it a combination movement by adding a row or press to each squat rep.
It’s obvious that you can reap more benefits this way since you have now involved your upper body into the king of lower body exercises. Also in that same amount of time you added in an extra exercise without making your workout longer. Remember our key here is to get the best bang for your buck in that busy schedule you have.
It’s as simple as the Dream Body Equation below:
Performing Total Body Exercises Within Each Total Body Workout:
More Muscles Involved =
More Calories Burnt + Greater Muscle-Building Stimulus =
Greater Fat Lost + Greater Muscle Gain
I must be honest in that I have a true love-hate relationship with the following movements I am about to share with you. Love because of the unparalleled fat-melting, muscle-building results they provide to help maximize my results. Hate because they are hard work, only meant for the determined.Not for the weak of heart, for sure.
Without further delay, here is the top 10 list of my favorite exercises for fat loss and lean muscle gain (in no particular order):
Exercise#1- Lunge to Curl to Overhead Press Combo
Exercise#2- Squat to Overhead Press
Exercise#3- The Alternating Dumbbell Swing
Exercise#4- Reverse Lunge plus Row to Press
Exercise#5- Push Up with Knee Ins
Exercise#6- The Alternating Dumbbell Chop
Exercise#7- High Pulls with Snatch & Press
Exercise#8- Squat with 1 Arm Dumbbell Press
Exercise#9- Rear Foot Elevated Deadlift plus Curl to Press
Exercise#10- Burpee with Double Pushup
Bonus exercise and one of my favorites - Spiderman Push Ups!
Well I hope you take my expert advice and shake up your training with these 10 deadly total body combination exercises. I guarantee you better results in less time by regularly employing these movements into your workouts. Of course it’s now up to you to take your workouts, and your body, to the next level.
In the coming days, I’ll be sharing some video examples and more great exercises for those specific trouble spot areas (e.g. legs, butt, abs, chest, arms, etc.) that might be holding you back from unleashing your hotness within! ;)
You’ve seen it done like this for years…get in the gym, get on a machine and do a bunch of exercises in a “straight set” fashion.3 sets of this, 3 sets of that…you know the routine.
In essence, what you would be doing is performing a certain number of repetitions for that exercise, do 3 sets of them, while taking a good long breather between the sets.
For the average person trying to lose body fat and get stronger, this means a tedious workout that will not produce rapid results…in other words, it’s going to take you a lot longer to get where you want to go with your fitness goals.
Here’s the breakdown…even though these straight lined sets which cushy little breaks between sets are extremely easy to comprehend for people new to fitness, they are also an extremely inefficient way to order your exercises. Stroll through your local commercial gym and take a look for yourself…you will most likely see someone doing a bench press set…take a break, get a drink of water, talk to the cute girl on the Stairmaster, then resume their bench press set.
Heck, back in the day…that would have been me! ;)
Little did I know how inefficient that “workout” was. Needless to say, this approach takes a loooooong time to complete and is hardly as effective as it could be for fat burning and muscle strength.
Try these and I promise you better results in half the time...
1.)Supersets: Alternate between two different non-competing exercises (e.g. upper body and lower body such as push-ups and squats)
2.)Trisets: Alternate between three different exercises (e.g. push, pull, and lower body such as push-ups, rows, and lunges) 3.)Circuits: Alternate between four or more different exercises.
Though supersets and trisets are excellent alternating set options, I believe circuit training is by the far the best option time and again.
The 50/10 Five Exercise Circuit is a favorite…you have a “work” portion of 50 seconds followed by 10 seconds of rest and transition to the next exercise.Complete this circuit 1 to 4 times for an amazing, quick total body fat burning workout.
Exercise#1- Double-Leg (example: squat)
Exercise#2- Push (example: pushup)
Exercise#3- Single-Leg (example: single leg lunges)
PS: There are a ton of variations you can do to accommodate any fitness level.Don’t think you can’t do something…yes, you can.There is always a variation to help you accomplish the exercise.
Here’s a workout video showing you a great circuit you can perform anytime:
I’ll be sharing some more great circuit training workouts from our “Rapid Fire Interval Fat Loss Training” boot camps in the weeks to come…stay tuned.
January 1, 2012 marked a new high and low in my personal life; my highest weight and the lowest point in my self esteem. Now, 30 days later, I am feeling much better about myself – healthier, happier, stronger and five pounds lighter—changes made possible by healthy habits and regular Rock Star Boot Camp workouts. While I still have 15 pounds to lose (and lean muscle to build), I’m looking at the challenge with more self-assurance than ever before. Thank you for my renewed confidence, positive outlook and for helping me to get on track.
Katherine
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Remember the Cartwright Fun Run a few weeks ago? Luke Air Force Base was there to volunteer along with many others. The base paper covered the event and take pictures and the article has been published. How exciting to see another perspective on the event! Check it out here at the base paper The Luke Air Force Base Thunderbolt.
