The Ultimate Hard Body Exercise

It’s all about being fit, feeling strong and leading a healthy, authentic life!

What exercise will get you there the fastest?

My personal opinion is the bicep curl that brings the fork to your lips

BUT, if I had to choose only ONE physical exercise to do the rest of my life?

It would be a Squat or a Lunge.

If you’ve spent any time with me personal training or in our Strategic Boot Camp program, or our newly begun Lean Out Lakeland, you have experienced this exercise in every workout session in some form or another with me.

I have three quotes I use a lot:

“The Squat is King!”

“Squats and Lunges are a girl’s (and guy’s) best friend.

“The squat and deadlift are the only two exercises you need to build a beautiful body.”

And I mean it.

These exercises use more muscle groups under a heavy load than any other weight bearing exercise known to man,

This, in turn, affects your hormones (growth, testosterone, etc.) in a great way that helps you lose fat and build muscle.

Many university research studies have been done that show the inclusion of squats into a training program increases upper body muscularity and strength even though those joint movements were not specifically targeted when performing the squat.

Pretty amazing.

Squats are the basis of building a lean and strong body. Get away from the long, boring cardio session and add some into your workouts for 2 weeks. You will see a major difference in your physique.

Squats can simply be done with your body weight if you’re a beginner. In fact, I suggest you support yourself by holding onto a wall or a rail to support your weight as you lower yourself slowly to a position that remains comfortable, reaching back with your rear as if you were going to sit in a chair. You may even choose to lower yourself into a chair to begin your squat training.

My suggestion is that you utilize any free-weight object such as a dumbbell, kettlebell, sandbag, milk jug, suitcase, or even your family pet. It’s important that your body follow a natural biomechanically correct path.

Avoid the machines. Make your body function the way it was designed. You’ll end up working harder and getting better results.

Go for it!

Tags: healthy eating, Lakeland Boot Camp, Lakeland Personal Trainer, lunge, Nutrition, Squat, ultimate hard body exercise
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Greens, Greens and More Greens Plus a Blow Your Mind Bosu Workout!

I hope all of you are following our meal plan template to the “T”!

That’s what it’s for…a sure fire way to do what you say you want to do:

“Lose at least 10 pounds.”

Just follow the plan…all you have to do is make sure the food is in your home and then eat them!

You know, you should NEVER have any waste of the veggies you buy every week. If you haven’t tried the “go to” menu quick veggie soup, give it a try! It’s a really easy way to use up those veggies. And, if you haven’t put this together yet, you could drink that soup ANY time you want during the day and not sabotage your weight loss efforts. It’s only veggies and broth. Free foods

The goal I have for you this week is to load your life with greens! I hope I’ve been getting this across to you all, but want to take a few minutes to focus on why.

Clearly science says the following through numerous studies:

Following the plan will help you:

“Achieve optimal weight, eliminate chronic health problems, dramatically
reduce disease risk, regain energy you may have lost years ago, and enjoy a
newfound positive attitude and outlook on life! ”

Now who doesn’t want all of that…and just by changing your eating habits to include more veggies!

At the end of our 8 weeks together, you will find the following daily regimen quite easy to incorporate, but you STILL have to plan for it. It won’t happen on it’s own.

1. 2 lbs. of vegetables, 50-70 percent raw, half of them above-ground greens
2. 3-5 raw fruits
3. 1/2 -1 cup whole grains (cooked and/or sprouted)
4. 1/2- 1 cup legumes (cooked and/or sprouted)
5. 3-6 Tbsp. of fats found in vegetables, nuts, seeds, and the highest-quality
oils that are antioxidant- and lignin-rich, with omega fats (3, 6, and 9)
and essential fatty acids
6. Moderate amounts of lean, free range or organic protein sources.

This list is simple and straight forward. But here’s the adventure: You get the opportunity to learn to make these lifestyle changes in the company of MANY other delightful personalities. It’s more than a lifestyle change towards optimal health; it is a move to an adventure for your taste buds!

You’re going to have an opportunity to adopt a whole new repertoire of main dishes, snacks, salads, breakfasts and even smoothies. You will also learn to develop a new set of skills that will
enhance your family’s wellness.

Start eating those salads and green smoothies! Get your 2 pounds of veggies in today!

Tomorrow’s workout will be based on the Bosu’! Nothing like a little balance training!

Come ready to work!

Bring a green smoothie!

You will be receiving your first “challenge” in our competition tomorrow. Hope you’ll be able to get it done!

Enjoying the journey,

Tags: boot camp, bootcamp, circuit training, Lakeland Boot Camp, Lakeland Personal Trainer, Nutrition, Strategic Boot Camp, Strategic Wellness
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How to Eat!

Do you know how to eat?

Sounds like a no-brainer…

But really…do you?

There is so much information floating around by the diet/weight loss industry that most of us are just plain confused.  I have come to hate the word “diet”.  It suggests a short term band-aid for a lifelong problem.

(more…)

Tags: diet, lifestyle, low glycemic, Nutrition, Nutrition!
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Strategic Boot Camps!

It’s Here!  Strategic Wellness and Gold’s Gym have collaborated to bring you a revolutionary approach to Wellness!  Unlike fad diets or lose-weight-quick schemes, Strategic Boot Camps prides itself on taking the entirety of your wellness into account.  It goes beyond boot-camp strenuous workouts and teaching you what to eat.  It demystifies exercise and nutritional science and teaches you WHY you should exercise an eat in specific ways.  Our desire is to consolidate all of the components that you need for health and wellness into one powerful, affordable, time-efficient “program”.  Here’s a taste of what we have planned:

1.  Cardio-vascular training:  We will teach you how to meet your goals in only 30 minutes 3 days/week.
And, as a bonus to you, if you choose to accept the challenge, we have joined forces with Fit Niche and are providing you a coach to bring you from the “Couch to a 5K” or a 1/2 marathon (walk/run method) by March.  Yes…YOU can do it!

2.  We will treat you to an intense but do-able weight training program 3 days a week utilizing the Rapid Fat Burning method of High Intensity Training that will help you build your lean muscle tissue while losing that ugly, unhealthy body fat.

3.  Ever get confused by all of the information out there regarding dieting and healthy eating?  We have taken all of the confusing and contradicting information out there and have created a plan that will change your MIND and then your actions by looking at food differently.

Become empowered by learning what, how much and when to feed your body the foods that you need to hold off age-related diseases and cancer.  Treat your body and skin to anti-aging nutrients just through your every day food choices.  We’ve done the research.  You can reap the benefits of the power of food.  Forget dieting…learn to live a lifestyle that you will continue for the rest of your life.

4.   Join us for a nutritional seminar and corresponding shopping trip to help you get started cooking and eating your new healthy way.

5.  Learn to set goals.  Begin to identify the obstacles to meeting your goals and find new ways of looking at the same old issues you have dealt with for years.

6.  Join a private forum of folks just like you that are forging a new lifestyle for themselves and their families…share experiences and recipes…obstacles and ideas.

Isn’t it time to do something about your health?

This is your year!  Let’s join forces and begin meeting those New Year’s Resoutions before January even gets here!

Here is the proposed schedule for the 2009 year.  You will notice the camps run between 3-5 weeks in length.  This is to take into account the school calendar and holidays.  We also insist on one week’s rest between camps to promote yet another facet of wellness:  Rest.

Dates:
Phase 1: January 12th – February 6th (4 weeks on / 1 week off)
Phase 2: February 16th – March 20th (5 weeks on / 2 weeks off)
Phase 3: April 6th – May 1st (4 weeks on / no break)
Phase 4: May 4th – May 22nd (3 weeks on / 2 weeks off)
Phase 5: June 8th – June 26th (3 weeks on / 1 week off)
Phase 6: July 6th – July 31st (4 weeks on / no break)
Phase 7: August 3rd – August 31st (4 week on / 2 weeks off)
Phase 8: September 14th – October 9th (4 weeks on / 1 week off)
Phase 9: October 19th – November 20th (5 weeks on / 1 week off)
Phase 10: November 30th – December 18th (3 weeks on / 3 weeks off)

Days:

• All TEAMS train on Monday, Wednesday, Friday

Times:

• Sunrise TEAM: 5:30 am-6:30 am
• Morning TEAM: 8:30 am – 9:30 am
• Evening TEAM: 6:00 pm – 7:00 pm

Call 863-838-7645 to enlist!

Tags: boot camp, boot camps, Fat Loss, FL, HIIT, Lakeland, Nutrition, Serious Results, Workouts
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