My Adventure with Fat Burners

Hey All,

It's Friday and the weekend is upon us and from what I hear things are looking good.

One of the most common questions I get from my clients and bootcampers is what's a good fat burner?

Well before I give you my opinion let me tell you about my encounters with the majority of fat burners out there and some that you haven't even heard of before...... I'm sure of it!

I got into bodybuilding at about 22 years old. This was after a 3 year lay off from lifting weights after high school. Well when I got into it, it was to lose about 30lbs that I had put on and I ended up losing 36lbs in a 6 month timeframe. I felt awesome needless to say but then I met him, I will leave names out of it but he was the big guy in the gym, he became somewhat of a mentor or when I look back not a great one but one none the less.

He got me into the bodybuilding and from the 36lbs I had lost in 6 months I had gained 45lbs in 3 years, now this was muscle and yes it was a natural muscle. Trust me it takes alot of food to hold onto that weight. Anyway bodybuilders have to be big but not only that they have to be super shredded.....

I call this my little adventure as the big guy at the gym suggested using fat burners. I had never tried them before but within a years time I had tried about a dozen different kinds. Yeah I know, that's alot but it wasn't because I was trying them out, I was actually searching for one that didn't make me feel like I was running around with my head but off.

I mean WOW, the very first one I tried was a yellow pill that is actually still on the market today and it rhymes with Packers and I made the mistake of taking 2 the first time around. I was up until 8am the next morning I called out of work that day and slept all day and when I woke up I felt like a train had hit me......

Every fat burner I tried after that just left me with the same feeling, a crazy high and then an extremly crazy low and if it you took it long enought say about a month like I did when you came off of it, your body just couldn't get up and going by it self it felt like you were missing something.

I mean hey don't get me wrong, you want to lose weight but do you have to feel like an addict in the process?

I even tried one called napalm death yes true story, I shopped at this little place in burlington and the guy working the counter that day recommended it to me so me being me had to try it and when I opened the bottle the pills were dark gray and there was that powder coming off of it almost like smoke. I should have stopped there and closed it up and said no way but I didn't and well same deal just another crazy high followed by a crazy low.

I did this over the course of about 5-6 years and then I all together said forget it I'm done with burners I don't care what comes out on the marker I'm not trying it.

and I didn't, for the next 5 years I treated my body with plenty of good food, good supplementation and exercise and called it a day.

Well about 6 months ago I was introduced to another product from a freind of mine and I just looked at him and said all set. I have had my share of crap and I'm all done with it.

He asked me why and I gave him the short answer and just said they all leave you feeling crazy and when you come off of them you feel like you need them. He went on to tell me about the natural ingredients and that the reason for the crazy highs and lows on the other stuff was that most of the ingredients in those were un-natural.

Well after about 20 minutes of conversation I said you know I haven't tried them in over 5 years and well maybe, just maybe this could be different. I ordered the sample pack that way if I didn't like it I wasn't out a more money. I started with half the dose since I am also a bit caffeine sensitive and well the first day went by just fine no jitters either, the next day was a workout day and took another half dose and my workout felt intesified!

I basically saying yeah ok this can't be, but what I decided to do was stick with the half dose for a month and then come off for 2 weeks to see how my body handled the off period and see if I would crash which I thought I would most certainly do.

To my surprise yeah nothing I didn't crash, it didn't even feel like I was missing anything. That was during December and January that I decided to stick with it and now well I use it more for my workouts to get a boost of energy than anything else. But it is a great weight loss product.

It was actually out of stock for almost 2 months but it's back in now.

Here some of the info on it and a great video to it as well:

Thermachrome

View the product video on that page as well for more info on how it's made.

I'm now back on the burner kick but only because of this product....

Until next time

Your Fit Coach
Mike

Limits of LiabilityAll information and tools in this blog are intended as an aid to help healthy adults lose weight and not intended as medical advice. The information presented here is not for pregnant or breast-feeding women or for any person under the age of 18. If you suffer or think you may suffer from any medical condition you should consult your doctor before starting any weight loss exercise regime. Any weight loss exercise programs or diet should be started slowly and we advise you to always consult your doctor or physician beforehand.

"The 3 Requirements of Fat Loss"

"The 3 Requirements of Fat Loss".

Requirement #1) Use Combo/Resistance training

Now this doesn't mean lifting heavy weights...it could also
mean doing difficult bodyweight exercises or even explosive exercises:

Example exercises would be, Burpees, Jump Squats, Spiderman Pushups

These exercises use more muscle groups in turn requiring more calorie expenditure…

Requirement #2) Switch from slow boring cardio to Dynamic Interval Training.

Research shows that interval training is more effective for burning
belly fat.

Interval training builds "everyday fitness" that is more practical in life.

For example, how often are you going to run a marathon? I’m guessing close to never!

But how many times do you need to climb a few flights of stairs or chase
around after one of your kids? I have a 4 year old son and believe me when I tell you that if it wasn't for my training I wouldn't be able to keep up after him.

This type of everyday activity will be easier for you if you incorporate interval training into your routine.

Requirement #3) Get away from the old school training.

If you do 2 exercises back to back that are for completely different body parts, you'll avoid
muscle fatigue and get more work done in less time.

Include total body workouts into this style of training, and incorporate many different styles of training into your routine.

This helps to avoid hitting the plateau with weight loss and also helps with muscle confusion so that they continue to grow!

Also change your workout routine at least every 4-6 weeks to keep things fresh, if you do this you’ll be more likely to stick with it for the long haul as opposed to hitting that 6 week January 1st curse that I talked about the other day……

If you want to burn more calories and add lean muscle, follow these steps for Fat Loss Success.

Until Next Time

Your Fit Coach
Mike

PS. Don't forget to check out this quick get it done video of our Danvers Boot Camp held at the Danvers YMCA on Mon, Wed, Fri mornings at 6am.



Limits of Liability All information and tools in this blog are intended as an aid to help healthy adults lose weight and not intended as medical advice. The information presented here is not for pregnant or breast-feeding women or for any person under the age of 18. If you suffer or think you may suffer from any medical condition you should consult your doctor before starting any weight loss exercise regime. Any weight loss exercise programs or diet should be started slowly and we advise you to always consult your doctor or physician beforehand.

3 Tips on Eating for Success!

3 Tips on Eating for Success!

A question was brought up today at bootcamp about how to keep track of your calories. Well first off it shouldn’t become a challenge for you. We want this process to be as simple as possible so that you see success from it. Success is you reaching your weight loss goals!

Here is a quick calculation you can use to figure out the number of calories you need approximately each day.

1. Take your Goal Weight (the weight you want to be at not current) and multiply that by 10. You find your goals weight. For example, you currently weigh 160 but you want to be 140. 140 X 10 = 1400. 1400 is the number of calories you need to eat each day if you want to lose those 20lbs.

2. Let’s take it a step further. How many calories do I need in each meal? Take 1400 and divide by 6 and you will find the number of calories you need to eat in each meal. In this example it is: 233. You will each about 6 times per day and if you eat 5 times per day then you need to divide 1400 by 5.

3. Here is a sample day as to what it might look like:

Breakfast

1 egg/2 egg white omelet w/ spinach
Oatmeal
Blackberries

Snack

Cottage cheese w/ carrot sticks
Pear

Lunch

Fish or a lean protein like Chicken or Lean Beef
Yam
Asparagus
Orange

Snack

Prograde Workout Drink

Dinner

Lean beef or chicken
Chickpeas
Green beans
Apple

Snack

Cottage cheese & strawberries

1) Your nutrition program doesn't need to be crazy.

Don’t get crazy or obsessed when starting a new eating plan.
Simple changes each day go a lot farther than you might think.

Start with eating more fruits and vegetables. Have about 8-9 servings a day.
Don’t try and go with a diet that is low-carb since these always fail to be the long term eating plan of choice.

2) By By Junk Food!

Look I know that we all have our vices and mine is Chocolate probably like many of yours. But do you really need all that junk food, chips, cookies, candy, Etc….. I didn’t think so, think of your sweets as a treat and I don’t mean an everyday treat. If you have been good 90% of the week then reward yourself.

Yes It’s That Easy!

Until Next Time

Your Fit Coach
Mike



Limits of LiabilityAll information and tools in this blog are intended as an aid to help healthy adults lose weight and not intended as medical advice. The information presented here is not for pregnant or breast-feeding women or for any person under the age of 18. If you suffer or think you may suffer from any medical condition you should consult your doctor before starting any weight loss exercise regime. Any weight loss exercise programs or diet should be started slowly and we advise you to always consult your doctor or physician beforehand.

Muscle Gain and Body Fat Loss

Muscle Gain and Body Fat Loss

A lot of people really don’t associate the two together. The question that I get a lot though is can I do both at the same time. The answer is…..well I am not going to totally answer it just yet.

You see depending on who you talked to your going to get different answers. Some say yes it’s possible, other’s say no it’s not possible. WHY?

Well I need to first break this question down.

Fat loss = Fewer calories taken in/more calories burned/higher interval cardio output.

Muscle Gain = More calories taken in/less calories burned/less interval cardio output.

Now those above are on opposite ends of the scale. So how can you burn fat and build muscle, the answer is simply by combining the two training styles into your weekly routine and adjusting your calorie intake for the given day based on what you are doing that day.

Now I think that the reason that this question has many different answers is simple: Most people when thinking about gaining muscle revert back to the old school thought process of guys putting on muscle and size for sports or just to look super big.

When thought about fat loss the old school thought process is to do more cardio, running, treadmill, boring at least for me…. And to take in less calories

Well, these days, people want slim sexy arms, combined with a trim stomach and lean thighs. Basically they want both!

If you want to do one more than the other then yes you will have to pick which side you want to be on, and adjust your calorie intake for that and expect that you will either gain more muscle or burn more fat the choice is yours and nutrition has everything to do with that choice.

Ladies this statement is especially for you: You want to have muscle on your body, since muscle burns more calories while not active. On average and this is just an average and does differ from person to person depending on a lot of factor’s but that’s a subject for a different post.

1 LB of muscle burns an average of 50 calories meaning that this will help you reach your fat loss goals that much quicker. So next time you see men lifting weight don’t be scared, give it a shot and start building some muscle to help in your quest for fat loss.

So is it possible to do both at the same time? Yes….You can build muscle while losing fat. Just like you can build muscle without gaining weight. Or gain weight without gaining fat.

You can lose fat, gain muscle but not see a reduction in weight. WHY? Your body reshapes itself and that’s where it’s important to take measurements every 3 months or so.

It all depends on your calorie intake. Leave all the other old school thought process of doing one more than the other to the bodybuilders as they are the ones that go through those cycles more than the person who is just looking to get healthy and get back into shape.

Concern yourself with eating healthy, doing a variety of training and you will have both!

Until Next Time

Your Fit Coach

Mike

P.S.

Check out my workout from yesterday with legs, lots of circuits with the same exercises. My legs are beat today!





Limits of LiabilityAll information and tools in this blog are intended as an aid to help healthy adults lose weight and not intended as medical advice. The information presented here is not for pregnant or breast-feeding women or for any person under the age of 18. If you suffer or think you may suffer from any medical condition you should consult your doctor before starting any weight loss exercise regime. Any weight loss exercise programs or diet should be started slowly and we advise you to always consult your doctor or physician beforehand.

5 Quick Tips to Staying Healthy During Cold andFlu Season!

Quick Tips to Staying Healthy During Cold and Flu Season!

I am writing this today since well yup I got sick. I am not happy about it and the last time I was sick was about 2 years ago. That's right. Could you imagine going 2 years without being sick well if you can't you have to read below.

Drink Plenty of Vitamin C or take the tablet form

Which ever one you choose it doesn't matter but it is a must to helping your immune system.
So what's a good amount to take?

The FDA states that an amount of 60mg is sufficient.

Well here is what I take. 1000mg a day but that's just me.

Keep in mind the following:

Taking excessive amounts of vitamin C (more than about 1000 mg per day) may cause nausea, stomach cramps, diarrhea, and possibly kidney stones. Discuss the use of vitamin supplements with your doctor.

Keep Hydrated:

This one is so simple that I believe I have included it in many of my articles and blog posts.There have been studies tying headaches to not having enough water in your body.

Now here is what we have been told for years. Drink 8 eight ounce glasses of water a day. Now let's think about this one for a minute.

If you weigh more shouldn't you drink more? If you workout more and stay very active don't you need more?

I think you get the picture. Get plenty of water every day.

Eat Healthy:

If you keep to a consistent healthy meal plan every day then you are more likely to stay healthy.
I'm not saying that you can't treat yourself but that doesn't mean eating like crap everyday.

Plenty of veggies, fruits, protein, good fats, and solid carbs for energy.

Keep stress out of your life at all cost.

By remaining stress free your body is more likely to stay healthy and not be brought down by bacteria waiting to get it's hands on someone who is stressed by life.

Try getting back to the simple things in life like listening to your favorite music, get a hobby if you don't have one, take a walk on the beach.

Just make sure to give back to yourself since you spend about 99% of your time giving back to everyone else.

Well how can you stay stress free. Read the next and last tip.

Exercise:

Studies have shown that exercise helps to aid your mind and body when it confronts stressful situations.

Workout at least 3 times per week and you will find yourself having more energy, a better body and a bit more of a stress free life.

I live by these tips.....

Michael Phelps, Bongs and 6 Pack Abs

Michael Phelps, Bongs and 6 Pack Abs

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. 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 you’re self 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 you need the proper nutrition. Period!

Look, if you're not eating enough fruits and vegetables you need a Whole Foods based multi like www.warriorstrengthcoach.getprograde.com/vgf 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 Prograde Workout - http://www.warriorstrengthcoach.getprograde.com/workout 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.

Until Next Time

WSC

PS - If you're serious about your training and want the best nutritional products, then use what I use - Prograde Nutrition www.warriorstrengthcoach.getprograde.com

Change and Action

Change and Action

I am going to talk a bit about making a change and taking action in you’re life to better you’re health through fitness and proper nutrition.

Now this is not a political discussion so what ever you’re beliefs are this has nothing to do with them. It’s about Change and Taking Action.

Last week was a historic week with the inauguration of the first black president in history. We have come a long way in this country. We have changed our thought process. We made history.

President Obama clearly stated that this country needs a change and what did he do on the first day of his Presidency? He made change. Regardless if you agree or disagree with this man he made change by taking action.

So what’s this have to do with fitness and nutrition? Change and Action are required if you want to achieve you’re fitness goals.

In today’s society we have a real problem. America is over weight and I’m not sure that we really realize the true nature of the issue.

So what are we doing to cure obesity in America?

We are the number one country in the world with this problem.

Most people don’t realize that their over weight until it’s too late.

Now it’s at this point that they want to change and help themselves but it’s also at this point that they might feel that they are too far gone to help themselves.

Its effects every part of you’re life, Looks, health, Self Confidence.

So who is the one responsible for curing this epidemic?

The answer is easy. YOU

Yes you. You are the one that needs too take action.

Action is the cure for this issue in our country.

Without taking action you will still be sitting on that couch eating down to the bottom of that bag of chips.

Action only results from wanting to make a change.

The time is now and you can’t wait any longer or this countries issue only gets worse.

I know I might be being a bit hard right now but I feel that people are not taking the problem seriously until you watch the news and see this 800lb man that is stuck in their apartment for the last 5 years because they are not able to get up and fend for themselves.

You might be saying that well he has a thyroid problem or it’s something medical.

Listen that man got that way simply by eating more food than his body required simple.

The time is now and you have to take ACTION!

Until Next Time

WSC

Limits of LiabilityAll information and tools in this blog are intended as an aid to help healthy adults lose weight and not intended as medical advice. The information presented here is not for pregnant or breast-feeding women or for any person under the age of 18. If you suffer or think you may suffer from any medical condition you should consult your doctor before starting any weight loss exercise regime. Any weight loss exercise programs or diet should be started slowly and we advise you to always consult your doctor or physician beforehand.

Win the Battle against Fat Cells

Win the Battle Against Fat Cells

As a fitness expert, you know I'll never promise you a pill is going to be the answer to that "jiggle in your wiggle." If you want six pack abs you're going to have to work for them.

BUT...

There is some very promising research out there in regards to a dietary supplement you've probably been hearing a lot about.

Yes, I'm talking about Essential Fatty Acids. You probably have heard them called something like Fish Oil pills.

How's this for good news?!

*University of Georgia researchers have found something pretty amazing about Essential Fatty Acid supplements containing DHA. Get this: The actually helps STOP the conversion of pre-fat cells into fat cells by causing them to die out before they can mature.

Once a pre-fat cell becomes a fat cell, well, there's no turning back. You've got that fat cell for life. Imagine, actually decreasing the accumulation of fat by taking an Essential Fatty Acid supplement containing DHA!

Now let me do my best infomercial voice for you...

But wait, there's more!

Seriously, that's not the only benefit of Essential Fatty Acid supplements containing DHA.

According to studies** done at the University of South Australia people that combined exercise with Essential Fatty Acid supplements containing DHA saw greater fat loss than the test group that only exercised and did not take the supplement.

How can you not be excited by these research studies??

Now, personally, I don't like Fish Oil pills because they cause you to burp like crazy. If you've ever taken them you know exactly what I mean. And they aren't always the highest quality.

After all the other fish oil and gel caps I started using EFA Icon from Prograde Nutrition because they use Krill Oil. It's been found to be a superior source of Essential Fatty Acids containing DHA. Plus, with EFA Icon there are NO fish burps. And I haven't even mentioned all the amazing health benefits from this dietary supplement.

If you're looking to accelerate your fat loss results than I really recommend you go with Prograde Nutrition's EFA Icon.

You can get it here: http://warriorstrengthcoach.getprograde.com/icon

To rapid fat loss,


PS - Remember, EFA Icon is NOT a miracle solution. You will need sound nutrition and exercise. BUT the research is there. It's definitely a supplement with powerful fat loss properties. http://warriorstrengthcoach.getprograde.com/icon


Limits of LiabilityAll information and tools in this blog are intended as an aid to help healthy adults lose weight and not intended as medical advice. The information presented here is not for pregnant or breast-feeding women or for any person under the age of 18. If you suffer or think you may suffer from any medical condition you should consult your doctor before starting any weight loss exercise regime. Any weight loss exercise programs or diet should be started slowly and we advise you to always consult your doctor or physician beforehand.

The Effect of Alcohol on Exercise

Alcohol and Exercise

Alright I assume that everyone has seen the 64 calories beer commercial by now. You know the one with the man who looks at his watch then runs off to change into his gym gear and meet up with his wife and then they go for a run all the while both of them looking like they have been working out for years. He is muscular and she is fit. Then they have them in their regular out on the town clothes entering a bar and getting a beer that has 64 calories in it.

This commercial shows you what you want to see. They give it to you on a silver platter. Basically it states that you can have a great physique and still go boozing.

So here is the question that everyone is always asking me. How much can they drink and not have it affect their weight loss or muscle building goals?

I heard that the extra carbs in beer make me stronger. I have heard this one way too many time. But I stick with the light beers.

I love all of these I call blind excuses. You know what it takes for weight loss and muscle growth to occur but you choose to ignore it or turn a blind eye to it.

So let's get down to it. What does alcohol do to your muscle gains and fat loss goals? Basically there was one study that showed that alcohol actually increased endurance and strength output. It only worked for about 20 or so minutes and then everything came crashing down.

Simply alcohol is a poison and it will start to affect your endurance, muscular strength, recovery capabilities, aerobic capacity, ability to metabolize fat and muscle growth. Alcohol as you know can also affect your nervous system and brain. Yes people, that’s, the fuzzy feeling you get.

When alcohol gets into the muscle cells, it will cause damage. Inflammation of the muscle cells is common among alcohol users. Over the long term, some of these damaged cells can die resulting in less functional muscle contractions. Alcohol will also leave you with more muscle soreness after exercise making recuperation periods longer.

Alcohol has many affects on your heart and circulatory system. You might see a reduction in your endurance level when you drink. Your heat loss increases, and because alcohol stimulates your blood vessels to dilate. This heat loss can cause your muscles to get cold which will make you slower and you will become weaker during contractions.

Alcohol causes a release of insulin that will increase the metabolism of glycogen, thereby making fat loss even harder to achieve. Alcohol does not have any nutritional value, but it does have seven calories per gram so drinking too much can lead to weight gain which is a no brainer. Hence, the, beer gut on you’re man, ladies.

So if you go out with your buddies and drink then do so in moderation and never consume alcohol right before exercise as you will impair your balance, coordination and judgment. If you've taken the time to make the effort to improve your physical conditioning and your overall health, why would you take all those steps backwards and impede you improvements by drinking too much alcohol?

Take it easy next time and slow down. Not so many.

Until Next Time

WSC

Limits of LiabilityAll information and tools in this blog are intended as an aid to help healthy adults lose weight and not intended as medical advice. The information presented here is not for pregnant or breast-feeding women or for any person under the age of 18. If you suffer or think you may suffer from any medical condition you should consult your doctor before starting any weight loss exercise regime. Any weight loss exercise programs or diet should be started slowly and we advise you to always consult your doctor or physician beforehand.

5 Quick Tips on Eating Out So that You Still Loose Weight

Eating Out and Maintaining Weight Loss



Yes it’s true you can still eat out and still loose weight. Now there are guidelines you should follow and I spent some time listing out the ones that are quick and easy to implement right away when eating out.

Order a salad with chicken or meat. Yah I know it sounds boring but you and I both know that when ordering another entrée that you will get all the added extras that yes taste great but hinder your weight loss progress.

Ask for dressings and extras on the side so that you can add as little as you need and not have the restaurant decide how much of the bad stuff you get.

If you want an entrée that just seems too much for you see if you’re friend or significant other will split it with you that way you still get what you want but not more than that.

Remember to read the whole menu. We are only human and usually we will get the first good thing we see. Take the time to read the menu and find something with more veggies than potato’s.

Don’t be afraid to ask the waiter what the food is made with. Is that made with cream? Does that have butter? If you ask and find out that the case is yes it’s made with those extra’s see if the chef can skip it.

Remember this is you’re body and no one or place should decide what you fuel you’re body with so take the time to research the food you eat and you’ll find that you can still eat out and maintain the weight loss.

Until Next Time

WSC

Limits of LiabilityAll information and tools in this blog are intended as an aid to help healthy adults lose weight and not intended as medical advice. The information presented here is not for pregnant or breast-feeding women or for any person under the age of 18. If you suffer or think you may suffer from any medical condition you should consult your doctor before starting any weight loss exercise regime. Any weight loss exercise programs or diet should be started slowly and we advise you to always consult your doctor or physician beforehand.

Healthy Snack Options for Rapid Fat Loss

As a fitness expert people always ask me, "What snacks can I eat that will help me lose 'this'?" When they say "this" they are pointing to some part of their body that has a bit too much fat for their liking.

Now I think some people are waiting for me to say, "Oh, don't worry, you can eat cookies, chips and candy all you want. Everyone has been lying to you. They actually make you thinner!"

Seriously, people really do want me to tell them what they WANT to hear.

But, fortunately, some people are serious when they ask that question. They really do want to know some healthy snack options for rapid fat loss.

So here's what I tell them:

Raw almonds, walnuts or pecans, (not the roasted variety and don't even think about the ones with sugar sprinkled on them!)

Fruit or veggies cut up into sticks (Stay away from dipping them into things you know you shouldn't)

Hard boiled eggs
Low-fat cottage cheese
Hummus
All natural Peanut Butter
Cashews

All of these are great options. There are so many more as well. Basically hear it is you already know what you shouldn’t eat. So when you ask that question of what’s snacks can I eat that will help me with my weight loss? Don’t expect me to say that bag of chips over there or that chocolate bar.

You know right from wrong so stop looking for that ad that says cookies will help you loose weight.

Until Next Time

WSC

P.S. If you want a another idea for a quick snack check out

www.warriorstrengthcoach.getprograde.com/cravers

Limits of LiabilityAll information and tools in this blog are intended as an aid to help healthy adults lose weight and not intended as medical advice. The information presented here is not for pregnant or breast-feeding women or for any person under the age of 18. If you suffer or think you may suffer from any medical condition you should consult your doctor before starting any weight loss exercise regime. Any weight loss exercise programs or diet should be started slowly and we advise you to always consult your doctor or physician beforehand.

Bad News Bowl of Veggies

Bad News Bowl of Veggies

It's just about impossible to gain weight just by eating veggies. I mean seriously, you'd have to eat a LOT of 'em.

BUT...

Salads are a different story all together. Why is it that every time people want to get rid of their belly fat they break out the salad bowls and start eating like a rabbit?

Thing is, MOST salads people eat are loaded with fat and calories. It's as if people think bacon, cheese and ranch dressing suddenly have amazing fat burning properties when they're on top of a couple of carrots and broccoli.

Look, you probably don't really want to know how much damage you did the last time you ate "healthy" and went to the salad bar for lunch.

But what's done is done. Here are the tips you need to remember the next time you order one. They are from the Head of R & D at Prograde Nutrition, registered dietitian Jayson Hunter:

1) Ask for the dressing on the side and dip the tongs of your fork in the dressing and THEN pick up some salad. It gives you just enough, flavor and keeps your calorie intake under control.

2) Choose a salad that has grilled protein in it such as chicken or fish. Remember, it should be GRILLED and not fried.

3) Sorry, leave off the cheese and bacon bits. You know why ;-)

That’s it pretty simple right?

Until Next Time

WSC

Limits of LiabilityAll information and tools in this blog are intended as an aid to help healthy adults lose weight and not intended as medical advice. The information presented here is not for pregnant or breast-feeding women or for any person under the age of 18. If you suffer or think you may suffer from any medical condition you should consult your doctor before starting any weight loss exercise regime. Any weight loss exercise programs or diet should be started slowly and we advise you to always consult your doctor or physician beforehand.

Dumbest 'Slimming' Snack Advice Ever

Dumbest 'Slimming' Snack Advice Ever

It's no wonder people are so overweight. It's no wonder people don't have the flat stomach they crave.

With TV commercials as misleading as they are it's really no shock whatsoever.

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

A while back they were 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're smarter than that. You know darn well that a rice puff thingy is going to fill you up and stop you from stuffing your face.

For one thing, you need to expect these situations 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://warriorstrengthcoach.getprograde.com/cravers

Cravers are only 180 calories and they are made with 100% organic dark chocolate. They are completely delicious and they are the perfect snack for busy people on the go.

They even come in three flavors.

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



Until Next Time…

WSC

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.
- 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 is http://www.warriorstrengthcoach.getprograde.com/

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



Limits of LiabilityAll information and tools in this blog are intended as an aid to help healthy adults lose weight and not intended as medical advice. The information presented here is not for pregnant or breast-feeding women or for any person under the age of 18. If you suffer or think you may suffer from any medical condition you should consult your doctor before starting any weight loss exercise regime. Any weight loss exercise programs or diet should be started slowly and we advise you to always consult your doctor or physician beforehand.

30 Minutes of Fat Burning Activity

30 minutes of Activity is all you need.....

Here's a very simple rule of thumb when trying to burn more calories.

Calories in Vs Calories out...

Simple, right?

Burn more calories than you put into your body.

To do this you must have a great nutrition plan in place and you must also be active.

So here's what I did today.

Sledding. YUP did it again.

I used the same workout that I used last weekend but this time upped the intensity.

I put my son on my shoulders and walked up the hill each time.

Talk about putting your body through torture.

That was my activity today.

What was you’re activity today?

Even if you don't find yourself getting out of the house you can do simple workouts even while watching TV.

I have listed a routine below that takes about 20 to 30 minutes that you can use anytime.

Start with Static holds.

These are great for abs and overall muscle development.

1. 1 set of Leg holds. Get on your back and keep your head back. Put your legs out in front of you together and bring your heals 6 inches off the ground now hold it there for as long as you can. Great ab work. Repeat this 4x's

2. 1 set of leg raises. 15 reps. If you can't do all 15 at the same time then take small breaks until you work up to 15 reps. Stay in the same position as above but instead of holding these you will keep your legs straight out in front of you and raise them up in the air. Basically folding yourself like a jack knife.

3. 2 Set of pushups 10 reps a piece. For a tougher workout spread your hands out a bit further. These are Fly push ups. Again if you can't do all the pushups at the same time work your way up to them.

4. 2 Sets of Squats. 10 reps a piece. Put a chair out and use this as a guide. This is if you feel like you will fall backwards.

If you find yourself feeling good after the first time around with this workout then repeat it once or twice more for an even bigger burn.

This workout works the whole body, keeps you active and most important doesn't take long to do at all. No weights involved.

Give it a shot and let me know how it works out for you.

Until Next Time

WSC

Limits of LiabilityAll information and tools in this blog are intended as an aid to help healthy adults lose weight and not intended as medical advice. The information presented here is not for pregnant or breast-feeding women or for any person under the age of 18. If you suffer or think you may suffer from any medical condition you should consult your doctor before starting any weight loss exercise regime. Any weight loss exercise programs or diet should be started slowly and we advise you to always consult your doctor or physician beforehand.

Weird News From Friends at Prograde

Weird News From Friends at Prograde


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 is http://www.warriorstrengthcoach.getprograde.com/



Until Next Time


WSC

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


Limits of LiabilityAll information and tools in this blog are intended as an aid to help healthy adults lose weight and not intended as medical advice. The information presented here is not for pregnant or breast-feeding women or for any person under the age of 18. If you suffer or think you may suffer from any medical condition you should consult your doctor before starting any weight loss exercise regime. Any weight loss exercise programs or diet should be started slowly and we advise you to always consult your doctor or physician beforehand.

Fat Fighting Kung Fu Pills

So another new year is upon us.


Untold numbers of people are "resolving" to win the battle of the bulge this year.Some people are actually laying out a solid plan based on exercise and nutrition. Others are going to go on yet another fad diet.


Even worse, lots and lots of soon to be disheartened folks will be turning to the latest miracle pill they've seen on TV or the Internet.


It's sad really.


The marketing for these pills gets cranked up to full blast now that it's January. These far less than reputable companies know how desperate people are. And they certainly know how much greater that desperation becomes in January.


Look, you and I know better. We know that the only way you're going to Kung Fu that fat off your belly, butt, hips and thighs is to eat right and exercise.


Know what else is sad?


Once people come to grips with the fact they've been ripped off over and over by these "miracle" diet pill companies, oftentimes they'll refuse to listen to reason about nutritional products that have actual benefits.


For instance, did you know that Essential Fatty Acid products help promote fat loss through the stabilization of blood sugar levels? And that they may also help regulate mood, improve heart health and decrease joint pain?If people are looking for a pill to take - one that is actually based on research - they should strongly consider adding an Essential Fatty Acids product to their diet.

Now I know that I am not one for supplements but I took some time during the later part of 2008 to research the supplements that do work and are not a waste of my money. I do not like wasting money on supplements that do not work.


I found a company that puts together good quality products. I am not going to promote a product unless I feel comfortable with it.

Here is one that I found though that does work.


It's Prograde's EFA Icon (you can read more about it here:


http://warriorstrengthcoach.getprograde.com/icon


Again, I know you're to smart to fall for the gimmicks, but if you know of anyone trying a diet pill this January, please tell them to get real. They'll be better off for it.



Until Next Time

WSC

Limits of Liability
All information and tools in this blog are intended as an aid to help healthy adults lose weight and not intended as medical advice. The information presented here is not for pregnant or breast-feeding women or for any person under the age of 18. If you suffer or think you may suffer from any medical condition you should consult your doctor before starting any weight loss exercise regime. Any weight loss exercise programs or diet should be started slowly and we advise you to always consult your doctor or physician beforehand.

Acai Berry Scam / Disturbing fact you might not like

Disturbing Fact You Might Not Like

Fitness pros get a bad rap at times. Hey, sometimes it's well deserved.

It's unfortunate, but there are still way too many "meat head" trainers who are more interested in looking at themselves in a mirror than they are in their own clients. But we also take heat at times for being too interested in looks and appearance than health and wellness.

Well, I'm going to fill you in on a little secret. We've tried to market our businesses by educating people about the health benefits of proper nutrition and exercise. We'd love for people to care more about their health than how they look. Unfortunately, and this holds true for the vast majority of people, they only care about their health once they've lost it.

Think about that for a little bit. I can tell you right now the unscrupulous marketers online are making a FORTUNE promoting these Acai Berry pills right now. They are able to do that because they are promoting it as weight loss and not the real benefit of Acai Berry.

It is the "magic pill" of the day. If you've been paying attention to the weight loss market you'll know it used to be Hoodia. Now, you might not like it, but I'm not going to be the one to lie to you. I'm not going to be the one to tell you take this little pill and watch the weight fall off. Acai Berry is a heck of an antioxidant that can help your body fight the aging process and help boost your immune system, but it's not going to flush the excess pounds off your belly, butt, hips and thighs. Sorry.

Now my friends at Prograde Nutrition I have an amazing product that includes Acai Berry as one of its main ingredients. But unlike the Grade A scumbags out there lying to you, they only promote their product for what it is, a very powerful Antioxidant formula to help boost your health.

So if your health is of interest to you then definitely check out Prograde Nutrition
Sorry if this ticks you off. I'm here to shed light on the truth for you. It's up to YOU to decide whether or not your health is more valuable to you than your appearance.

Until Next Time

WSC

Again, if you value your health and want help with the aging process I can't recommend Prograde Nutrition LONGEVITY to you enough.

Until Next Time
WSC


Limits of Liability
All information and tools in this blog are intended as an aid to help healthy adults lose weight and not intended as medical advice. The information presented here is not for pregnant or breast-feeding women or for any person under the age of 18. If you suffer or think you may suffer from any medical condition you should consult your doctor before starting any weight loss exercise regime. Any weight loss exercise programs or diet should be started slowly and we advise you to always consult your doctor or physician beforehand.

The Fitness Time Budget

The Time Budget

I’m sitting here on my couch right now while my son is watching the movie cars for the 100th time. Who I am kidding I love the movie too just maybe a bit more space out then once a day. So I began thinking about the time I spend with my son verses all the other stuff I have to get done so I wanted to address the Time Budget.

Christmas is such hectic time of the year and we all start to loose sight of the gym right around middle of November and usually don’t get back there until we make our New Years resolution to get fit and loose those extra 10lbs we gained. There is a way you can do all those extra things during this especially busy week and still manage to stay in shape.

To try and get over this time budget thing I have listed some of my ways I get over my time budget and some of the ways you can do this yourself.

Ok sorry just came back after 3 minutes of saying to my son stop, that’s enough, stop riding your scooter in the house. Just some of the things that might interrupt that time budget and well it just did for me. The most important thing you can do is not all of a sudden give up on what you are doing. Follow through and start here.

If you are always saying to yourself that you don’t have time and the reason is kids well here’s a possible solution for you and I say possible because you must be willing to change the way you do things a bit. I get my son involved when I workout. Now wait I know what you’re thinking, that he’s 3 years old and lifting a ton of weight. Wrong!

I have a pair of 1lb dumbbells that he likes to carry around because I have noticed that he likes to be like daddy or do what daddy is doing. When I’m doing pushups he will get on my back and it’s like joining in for him. When I’m doing lunges he will walk up and down with me. Now I know what you’re saying well you have a home gym and I don’t. Well I wrote an article titled Easy Home Workout Exercises so that you don’t have to leave the house to get a good workout.

I think you are starting to get the picture, if you have kids get them involved and we all have room at home to workout.

If you don’t have kids then some of us with kids might be saying that you should have more time, but hey we know that this is not always the case. I had you’re life once and work was a major priority and so was hanging out with my buddies. I get it believe me but we all want to have a life but I know that we all have the time to workout.

For those without kids you can wake a few minutes early or if you’re not the early morning person then about 30 minutes before bed you can hit the floor and do some pushups, grab a chair and put you’re feet on the chair and do some decline pushups. Off the same chair you can do some dips by putting the palms of you’re hands on the chair feet straight out on the floor together and back flush with the chair, now go down and come back up.

There are alternatives to going to the gym and they can still be effective. Here’s the point to this article, Manage you’re personal life like you would you’re work day and you’ll start to see the time just appear out of thin air. It’s always been there but I bet you are not managing your day. Take a step back and look at you’re day and ask yourself, do I have the time. I bet the answer is yes. The next question is do I want to do this? This is all about making a commitment to you’re self.

You need to reprogram you’re mind and the way you are used to doing things and start thinking outside of the box. Change this little bit and you will be well on you’re way. There is always time in you’re life to get fit and stay in shape.

Until Next Time
WSC


Limits of Liability
All information and tools in this blog are intended as an aid to help healthy adults lose weight and not intended as medical advice. The information presented here is not for pregnant or breast-feeding women or for any person under the age of 18. If you suffer or think you may suffer from any medical condition you should consult your doctor before starting any weight loss exercise regime. Any weight loss exercise programs or diet should be started slowly and we advise you to always consult your doctor or physician beforehand.

Tis the season to get FATTER!!!

Tis the season to get FATTER!!!

Here it is another year, and another what, couple more pounds to tack on. So your in you're 40's now and you are trying to figure out just how you put on all those extra pounds. You guessed it. Every year we go through the holiday season and oh what a season it is. It's all about running out to the store's to get presents for all the little kiddies and all the angry drivers on the road and the rage in the stores. Did I forget something ummmmmmm oh yeah FOOD.

We somehow have said that during the holidays it's OK to gorge on mounds of food and deserts from every corner pastry shop. I am not sure about you about but the holidays for me are about family, friends, and good times talking about old times. I could go on but this blog isn't about that, no it's about how we just don't know when to say no to all that food on the table.

Have you figured out now how a couple of pounds every year for 10-15 years gets you an added what 20-30lbs. Well there you have it the answer to the riddle.

So what do you do? How do you resist all that food and the cannollis and pastries and this and that and this and that. Sorry got lost thinking about all that food. There are a few ways to can help to curb your appetite when visiting the families over the holidays and I have listed the below.

This is a warning!!! If you don't stop now, another 15 years will pass and another 30lbs will get added on. So take cover under the coffee table and hide yourself from all that temptation. AHHH, if only that would help.

Some quick tips on not gaining those extra couple of LBS...

· Make sure to have breakfast that morning as well. Don't say to yourself that I will just wait until we get there. You know that by the time you get there you could eat a horse and not the little pony kind either.

· Before getting to the fams for the feast, grab a protein shake and a hand full of peanuts to help curb you're appetite. Cashews, almonds and natural peanuts have all shown to curb the appetite. These are good fats but again don't over do it.

· Take a look around at the table filled with food. I will guarantee you that there must be a healthy protein source you could have along with a lighter type of carbohydrate.

· Stick to portion control. Instead of filling that plate full of food and calling it the volcano from hell try making a plate the size of your palm and about an inch high. That's a balanced size meal.

· Now this one is important. When you move onto the desert part of the feast. It's OK to have one but don't have a piece of this and a piece of that and keep going until you have tried 12 different types of desert.

· Drink plenty of water. Most people don't realize that when they feel hungry they might actually be thirsty and you are trying to fill your stomach with food when you're body needs water. Remember you're body is made up of almost 75% water.

· Do cardio the night before, the morning of and the day after to help you burn some of those extra calories off. It's comes down to this. How many calories you take in vs how many you burn out. Chances are you are taking in more than you are burning.

· Stick to weight training. Lifting weights burns twice as many calories as regular cardio does. Try incorporating a circuit workout into your routine. Check out my Easy Home Workout Blog for a kick butt workout.

Stick to these tips for the holidays and you will be well on you're way to not gaining those lbs.

Until Next Time
WSC


Limits of Liability
All information and tools in this blog are intended as an aid to help healthy adults lose weight and not intended as medical advice. The information presented here is not for pregnant or breast-feeding women or for any person under the age of 18. If you suffer or think you may suffer from any medical condition you should consult your doctor before starting any weight loss exercise regime. Any weight loss exercise programs or diet should be started slowly and we advise you to always consult your doctor or physician beforehand.

Exercise Tips 101

Not enough people really take the time to put into practice the proper method to exercise. So here is what I have done for you. I have put a list of 10 tips to help you get more out of your workout and these will also help you develop good habits when working out.

Remember to put these into practice starting now! Here are some exercise tips that should be followed each and every time you workout.

1. Warm up before starting any resistance training. You should not be just jumping into to it without giving your muscles a proper warm up. Take 5 to 10 minutes on the bike or treadmill. This will save you injuries and time spent out of the gym.

2. Your workouts should not last more than 1 hour if you are trying to gain muscle since your body's fuel with deplete and it will be left with nothing but muscle to feed off of for energy.

3. Opposite to #2, if you are trying to loose weight then you can spend the extra time in the gym. 45 minutes spent on weight training and another 45 to 60 minutes doing cardio.

4. Do cardio after a workout or even better than this is to do cardio first thing in the morning when you wake since there are no calories to burn but fat. This is the most effective way to loose weight.

5. Sip water during your workout. You need to stay hydrated. Don't over do it, since too much water in your stomach, could make you, well for lack of a better work, PUKE!

6. Change up your workout routine once your body has adapted to it. You need to consistently shock your body. If your routine that you are doing currently has you bored and not getting anything out of it then it's time to change it up. Instead of Bench Presses all the time go to push ups or use dumbbells.

7. Use progressive resistance. Increase the weight gradually on every successive set you do. You cannot expect to see results if you are always lifting the same weight. If you simply start with 20lbs on the first set, then move to 25lbs on the second set and then to 30lbs on the third, you would have just completed a progressive set. Pretty simple step but you need to move to the next level each time your body adjusts to what you are doing to it.

8. I am not saying this just because I am a personal trainer and looking to just sell you on my sessions but hmmmm maybe, no I am just kidding. Get a trainer. You don't have to sign up for excessive sessions but you do need to know how to workout correctly. There are many different packages you could purchase from a trainer and you don't have to sign up for 50 sessions. I see people every night working out incorrectly. This is just upping their chances of injury. Please do not be too MACHO to ask for help, that' right men I'm talking to you. Ladies, don't be shy, ask. We get paid to help you so why not take the right advice.

9. When doing cardio work use interval training. This just means that you switch up the difficulty levels during you workout. For instance, if you are on the treadmill you would warm up for about 5 minutes and then gradually move up from there. Well kick it into high gear and then back off for a couple of minutes then kick it into high gear for 5 minutes and then back off again. This will help your body increase your metabolic rate which directly affects the fat burning process.

10. If you train 3 days a week then there are a couple of ways you could hit your muscles, train upper on the first day, lower on the second and then upper again on the third day. This gives your body the proper amount of rest it needs to heal those broken muscles. The other way is to incorporate both upper and lower on each day, for instance you could focus on upper body the first day but add 1 or 2 exercises for lower. Then on the second day focus on lower body then add a couple of exercise for upper body but don't over do it.

No excuses now. Get too it and change things up and follow these simple tips and your body will be thanking you.

Until Next Time
WSC

Limits of Liability
All information and tools in this blog are intended as an aid to help healthy adults lose weight and not intended as medical advice. The information presented here is not for pregnant or breast-feeding women or for any person under the age of 18. If you suffer or think you may suffer from any medical condition you should consult your doctor before starting any weight loss exercise regime. Any weight loss exercise programs or diet should be started slowly and we advise you to always consult your doctor or physician beforehand.