Mini-Ab Circuit Workout
Here is a mini-ab circuit that you can do anywhere. No weights required.
As a personal trainer I am always designing quick and intense workouts that help my clients lose the most amount of fat in the shortest amount of time.
Most people think that having a lean mid-section comes with just working them out and while this is half true the other half has to do with nutrition. Don’t forget to eat right so that you get the most out of your ab workouts.
That layer of fat above your abs is there and you won’t get rid of it just by working out. For more on eating right check out Nutrition 101.
Here is your Ab Circuit workout for a chiseled mid-section.
Start with a low plank and hold here for 10-30 seconds then without bringing your knees to the floor move into a high plank for another 10-30 seconds.
Take a 30 second break if you need to but if you don’t then go into a Low Plank to High Plank for reps about 20 reps.
Take a 30 second break if you need to but if you don’t move into an in place mountain climber for 20 reps each leg and then move into a Cross Mountain Climber for another 20 reps each leg.
Repeat workout 2x’s for a total of 3 circuits.
Click on this link to view the circuit done live by me at Ab Circuit Workout that way you can see the exercises done one by one.
That is the workout and should take you no more than 10-15 minutes to complete 3 circuits of it. You will need to rest of course during the middle of it at first but as you get stronger and have more stamina you won’t need any rest.
Remember nutrition is the key to reaching your fitness goals. Weight loss is how are bodies are defined in society.
Keep Burning Fat
Your Personal Trainer
Michael LoColle
Monday, May 11, 2009
Sunday, March 29, 2009
10 Minute Circuit Workouts for Getting Shredded Six Pack Abs
10 Minute Circuit Workouts for Getting Shredded Six Pack Abs
As we get closer to summer we all start to change the way we eat, drink, and take care of our bodies.
The truth is everyone wants to look better naked which means looking better on the beach.
If you want that ultimate Shredded Six Pack then you need to pay attention to the ab circuit workout below.
Start with the following and do them in a row then repeat.
Warm Up Ab Routine:
Static Leg Holds heals 6 Inches off the ground.
Lie flat on your back keeping your head relaxed at all times. Take your feet and put them straight out in front of you together. Your heals will be about 6 inches off the ground. The exercise is meant to work your lower abs.
Hold these for about 20-30 seconds to start of with and you will gradually work your way up to 60 seconds.
Plank:
Turn onto your stomach. Go into a pushup position where you are up on your toes. The difference here is that you will be on your forearms with your fists touching each other making a triangle with your arms.
Your body will be as stiff as a board making sure that you do not let your mid-section fall into the floor. Tighten your abs the whole time.
Hold this again for 20-30 seconds to start with working your way up to a minute.
Superman:
This one is pretty easy to explain. Lie flat on your stomach and bring your chest and thighs off the floor like superman.
Hold this again for 20-30 seconds working your way up to a minute.
Repeat this one more time.
Here is the workout you will move into after the initial warm up.
Static Leg Holds Heals 6 inches off the ground:
I love this exercise as when you incorporate it with an active ab exercise it will work wonders.
Hold these for 30 seconds then move into Leg Raises
So basically here is what it would look like.
Hold legs out for 30 seconds then do a set of 10 holding your legs together and raising them until your feet are parallel to the ceiling.
Repeat this workout 3 times.
This is a simple 10-15 minute ab routine that you can do anywhere.
Look for more ab routines coming soon
Until Next Time
WSC
As we get closer to summer we all start to change the way we eat, drink, and take care of our bodies.
The truth is everyone wants to look better naked which means looking better on the beach.
If you want that ultimate Shredded Six Pack then you need to pay attention to the ab circuit workout below.
Start with the following and do them in a row then repeat.
Warm Up Ab Routine:
Static Leg Holds heals 6 Inches off the ground.
Lie flat on your back keeping your head relaxed at all times. Take your feet and put them straight out in front of you together. Your heals will be about 6 inches off the ground. The exercise is meant to work your lower abs.
Hold these for about 20-30 seconds to start of with and you will gradually work your way up to 60 seconds.
Plank:
Turn onto your stomach. Go into a pushup position where you are up on your toes. The difference here is that you will be on your forearms with your fists touching each other making a triangle with your arms.
Your body will be as stiff as a board making sure that you do not let your mid-section fall into the floor. Tighten your abs the whole time.
Hold this again for 20-30 seconds to start with working your way up to a minute.
Superman:
This one is pretty easy to explain. Lie flat on your stomach and bring your chest and thighs off the floor like superman.
Hold this again for 20-30 seconds working your way up to a minute.
Repeat this one more time.
Here is the workout you will move into after the initial warm up.
Static Leg Holds Heals 6 inches off the ground:
I love this exercise as when you incorporate it with an active ab exercise it will work wonders.
Hold these for 30 seconds then move into Leg Raises
So basically here is what it would look like.
Hold legs out for 30 seconds then do a set of 10 holding your legs together and raising them until your feet are parallel to the ceiling.
Repeat this workout 3 times.
This is a simple 10-15 minute ab routine that you can do anywhere.
Look for more ab routines coming soon
Until Next Time
WSC
Saturday, March 28, 2009
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.....
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.....
Tuesday, February 17, 2009
Weird Reason Breakfast is Boring
Weird Reason Breakfast is Boring
This morning I was sitting in front of my computer struggling to come up with a catchy title for this. I was thinking - yet again - about stressing the importance of breakfast to you.
So as I sat there trying to be clever I mumbled out loud, "Breakfast is boring."
And there you have it. That's exactly how I came up with this title. But do NOT take this message lightly.
You see, I know you're heard it a million times before. "You have to eat breakfast." And I know it's not a super sexy message. But do you have any idea how many people I meet as a fitness professional that, DO NOT eat breakfast?
A lot. And do you have any idea how many of those people that don't eat breakfast are overweight?
Pretty much all of them.
Look, I'm not crazy. I know you don't have much time in the morning. And I know many of you just aren't all that hungry right after you wake up.
So let's look at this another way. You get up each morning and go to work every day because you want a roof over your head and food on the table, right? Day after day after day you go to work because you want the RESULT of that effort.
Well, IF you want to burn fat, feel better and have more energy you WILL eat breakfast every morning. Period. End of discussion.
Some things are boring. Some things just have to be done to get the result you want. For those of you that want to burn fat all day long, breakfast is just one of those things.
Until Next Time
Mike
PS - Prograde Lean http://warriorstrengthcoach.getprograde.com/lean is a DELICIOUS chocolate meal replacement shake that I recommend. It's the perfect solution to breakfast.
This morning I was sitting in front of my computer struggling to come up with a catchy title for this. I was thinking - yet again - about stressing the importance of breakfast to you.
So as I sat there trying to be clever I mumbled out loud, "Breakfast is boring."
And there you have it. That's exactly how I came up with this title. But do NOT take this message lightly.
You see, I know you're heard it a million times before. "You have to eat breakfast." And I know it's not a super sexy message. But do you have any idea how many people I meet as a fitness professional that, DO NOT eat breakfast?
A lot. And do you have any idea how many of those people that don't eat breakfast are overweight?
Pretty much all of them.
Look, I'm not crazy. I know you don't have much time in the morning. And I know many of you just aren't all that hungry right after you wake up.
So let's look at this another way. You get up each morning and go to work every day because you want a roof over your head and food on the table, right? Day after day after day you go to work because you want the RESULT of that effort.
Well, IF you want to burn fat, feel better and have more energy you WILL eat breakfast every morning. Period. End of discussion.
Some things are boring. Some things just have to be done to get the result you want. For those of you that want to burn fat all day long, breakfast is just one of those things.
Until Next Time
Mike
PS - Prograde Lean http://warriorstrengthcoach.getprograde.com/lean is a DELICIOUS chocolate meal replacement shake that I recommend. It's the perfect solution to breakfast.
Thursday, February 5, 2009
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
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
Wednesday, February 4, 2009
Fast Fat Loss Plan
Fast Fat Loss Plan
There is a reason few people reach their goals and make their dreams come true.
Do you know what that reason is?
It's because they actually HAVE goals written down. The vast majority of people on this planet do not.
And not only do people that achieve goals actually set goals, they also create a plan to make sure they make things happen.
So where does that leave you?
Do you keep telling yourself you are going to "lose some weight?" Or do you have specific goals and a plan to reach them?
Do you have a plan for what you're going to eat each day so you're not tempted to fill up on fast food? Do you have a deadline for when you're going to reach your goal?
Here's another one: you KNOW you need to be eating breakfast every day. Do you have nutritious food in the house you PLAN on eating each morning?
This is YOUR life. Whether you want your body to look better naked, you want to improve your health, you want to have more energy or whatever your goal is, you, MUST have written goals and a plan to achieve them.
Until Next Time
WSC
PS - Fail to plan, plan to fail. Life is easy when you plan for it to be.
If not have you looked into taking advantage of a delicious meal replacement shake like Prograde Lean? http://warriorstrengthcoach.getprograde.com/lean
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.
There is a reason few people reach their goals and make their dreams come true.
Do you know what that reason is?
It's because they actually HAVE goals written down. The vast majority of people on this planet do not.
And not only do people that achieve goals actually set goals, they also create a plan to make sure they make things happen.
So where does that leave you?
Do you keep telling yourself you are going to "lose some weight?" Or do you have specific goals and a plan to reach them?
Do you have a plan for what you're going to eat each day so you're not tempted to fill up on fast food? Do you have a deadline for when you're going to reach your goal?
Here's another one: you KNOW you need to be eating breakfast every day. Do you have nutritious food in the house you PLAN on eating each morning?
This is YOUR life. Whether you want your body to look better naked, you want to improve your health, you want to have more energy or whatever your goal is, you, MUST have written goals and a plan to achieve them.
Until Next Time
WSC
PS - Fail to plan, plan to fail. Life is easy when you plan for it to be.
If not have you looked into taking advantage of a delicious meal replacement shake like Prograde Lean? http://warriorstrengthcoach.getprograde.com/lean
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.
Monday, January 26, 2009
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.
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.
Thursday, January 22, 2009
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.
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.
Tuesday, January 20, 2009
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.
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.
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.
Monday, January 19, 2009
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.
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.
Wednesday, January 14, 2009
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.
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.
Monday, January 12, 2009
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.
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.
Sunday, January 11, 2009
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.
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.
Thursday, January 8, 2009
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.
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.
Sunday, January 4, 2009
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.
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.
Friday, January 2, 2009
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.
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.
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