The Single Most Important Quality Everyone Must Have To Achieve Their Goals.

Posted on July 23, 2010 by Jeff

What is the single most important quality everyone must have to be successful when starting something new, like a weight loss or fitness program?

COMMITMENT- I know you are sitting there reading this post and saying really Jeff no kidding.  However you would be amazed at how many times I have people say to me, “ I really want to lose weight”, or “I want to put on more muscle; can you give me something that will allow me to eat the things I like and achieve my goal quickly.”

When I hear this  I think in my head, you really dont want to achieve your goal.  Why because it is a wish or a dream not something that you have made a reality yet.  Your not committed to achieving that goal.

I am here to tell you that there no supplements, no quick fixes to get you where you want to be.

Here is the secret to success, come in close to the screen, are you ready,  IT IS HARD WORK!            

Wow, isn’t that mind blowing.   Can you believe that I just gave you this unbelievable in-site?   I am a genius!

Well now that  I’m done being sarcastic, the truth is that it does take hard work, dedication, and good nutrition to achieve your weight loss and fitness goals.  It’s really that simple.  The question really is how bad do you want it and are you willing to commit to all it takes to achieve that goal.

The good news is you can do it.  You can achieve your fitness goals.  In fact anyone can do it, just commit yourself to what you want, have a plan, and go for it.  Don’t let anything stand in your way of achieving your goal.  As Jimmy V said, “don’t give up, don’t ever give up.”  He was right.  You can achieve any goal you want if you want it bad enough.  So go for it.

If you need help, that is what I am here for, just drop me a line and I will do what ever I can to help you along the way.

Till next time stay focused on your goal, have a plan to achieve it, and work toward it everyday.

Jeff

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“FITNESS SOUNDS LIKE FUN” REPRINT

Posted on January 18, 2010 by Jeff

I recently read an article in the Boston Globe written by Kevin Paul Dupont, a well respected sports reporter; and it offered another view of why fitness is so important especially in today’s society.  I thought Kevin made some super points that are worth reiterating:  “As of today, two-thirds of American adults are overweight or obese. One-third of our children share in the lethargy and affliction of avoirdupois.”  Those are staggering numbers. 

I know many of you who read my blog realize the importance of fitness and good nutrition; but as is pointed out in Kevin’s article it may be time to spread the word.  I know this is especially difficult in our current economy; but none the less it’s an important effort.  As you will read below, the surgeon general reports that over the past decade the problem of obesity did not increase, however it did not decrease.  The NFL has decided to help change that through their new program called “Play 60;” and other organizations are following suit.

I thought this article was important and so well done that I’m reprinting it for you to read.  Give it some thought, and let’s applaud the NFL and all the other organizations that are trying to help reduce obesity in our country so our kids can live longer and more productive lives than us.  It’s a worthwhile endeavor.  Get involved if you can; and help your family and friends get fit.  You’ll be glad you did and they’ll thank you for it.

Until next time, remember “Stay Fit You’ll Feel Better;” and I might add “Live Longer.”

Jeff

“Play 60.’’ Long may it play.

Kevin Paul Dupont’s “On Second Thought’’ appears on Page 2 of the Sunday Globe Sports section. He can be reached at dupont@globe.com.

© Copyright 2010 Globe Newspaper Company.

 

We’re fat, and the National Football League wants to fix us, slim us down, shape us up, make us a country that is ripped, ready, and able to fight the good fight against dense calories and expanding waistlines.  

Now fold your copy of the sports section, tuck it next to those dozen Bavarian creams, and hit the floor and give me 50. Congratulations. Provided sweat isn’t pouring off your brow and clouding your vision, you can read it here first: You are officially on the road to recovery.

Warning: The Surgeon General suggests you do not celebrate your athletic renaissance with another Bavarian cream.

The NFL, through its “Play 60’’ initiative, specifically is out to battle childhood obesity. It wants all of us to partner in the war against girth. In one corner of the colorful, engaging “Play 60’’ webpage, it tells us that “the current generation is projected not to live longer than its parents.’’ All because our kids sit around, pound pastries, guzzle sugary drinks, update their Facebook page and IM their pals till their fingers hurt or their parents’ fuse boxes blow.

That note about life expectancy really is the show-stopper on the playbill. Having been fortunate enough to live through the polio epidemic of the 1950s, and having learned about life before penicillin, artificial hearts, and cancer cures, it is numbing to think that the combination of dreadful food choices and our children’s indifference to exercise now threatens to negate the impact of 20th century medical miracles.

We’ve been so busy being healed and handed longevity by astounding medical science, we’ve forgotten that all those great advances in our health came wrapped in a precious caveat: use it or lose it.

The “Play 60’’ initiative is very simple, which is part of its beauty and hopefully its effectiveness. The NFL’s aim is to get every kid engaged in physical activity for 60 minutes per day. That’s it. The NFL will help you find something to do and help you do it. Go play. We have one or two generations now that either forgot or never knew the joy and necessity of skipping rope, tossing a football through a tire suspended by rope from a tree limb, finding a pal to play tennis – three simple real-life alternatives to the addictive world of laptop do-nothing-ness.

Uh, kids, if you’re reading (I hope I don’t have to Twitter all of you), please be advised that you are: 1. encouraged to get out there without adult supervision and 2. about to enter a highly addictive practice that creates a high that doesn’t require drugs. Exercise enough, and endorphins will flow like thick chocolate syrup from your pituitary gland, easing your pain, decreasing your appetite, and triggering euphoria. Will that Halo gaming system do that for you?

If you don’t believe me, just Google “endorphins.’’ Better yet, grab a basketball, find an open court, and just keep running and shooting until that buzz makes you think Kobe’s got nothin’. Feel free to repeat.

Those of us of a certain age were told as preschoolers to go play. For many of us, our days from then on were framed by monkey bars, pickup baseball games, street hockey, and all manner of invented games tailored to accommodate the number of kids on hand, the time of day, the heat, the cold, the wind, what field was available, how much time we had before we absolutely had to be, had to be, had to be home for dinner (then add 30 minutes).

The US Department of the NFL – really, it is far too big to be considered anything but government – is onto something really good here, and we will see plenty of the “Play 60’’ TV spots over these weeks leading up to the Super Bowl. The league has engaged a number of players, including the Patriots’ Laurence Maroney, to help spread the word about exercise, diet, and fun.

Now, will Americans take heed? US health professionals last week were guardedly encouraged to learn of data that show that our collective bellywop has plateaued over the last 10 years. The numbers say our battle of the bulge did not worsen over the last decade, but it also did not improve. As of today, two-thirds of American adults are overweight or obese. One-third of our children share in the lethargy and affliction of avoirdupois.

For every three families (example: two parents, two kids) parked in front of a TV set watching the “Play 60’’ spots, on average four of the adults and two of the kids need to think twice about what and how much they’re going to eat and drink during the game, how they’re going to spend the rest of the day when their viewing ends. If the “Play 60’’ spots do the trick, the kids will turn an idle hour into a game of pitch and toss. If not, they’ll polish off the pile of cheese-covered nachos, resume their IMing, and surf the net, never considering the joy it might be to surf the ocean.

Yes, we are fat, something that Presidents Dwight D. Eisenhower and John F. Kennedy both attempted to get their arms around with government-funded athletic initiatives, Ike’s dating to 1956 with the President’s Council on Youth Fitness. Obviously, tragically, we did not listen to the Oval Office’s concerns about our rotund nation. Now the NFL, ironically a league with scores of linemen who could use considerable slimming, is inviting us to explore a joy that some of us never knew, some of us forgot.

“Play 60.’’ Long may it play.

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NEW YEARS FITNESS PLAN!

Posted on January 7, 2010 by Jeff

Wow can you believe its 2010?  Where did 2009 go?

First off I want to wish all of you a Happy, Healthy and Fit New Year.  Is 2010 the year you’re finally going to get in shape; and lose those unwanted pounds, tone up that body for the fast approaching summer, or gain the fitness level you need to be the best you can be in your favorite sport?  It is!  Great, how are you going to make it happen?  Do you have a plan?

FITNESS CLIP ART - DUMB BELLS

Let me offer a couple of suggestions to get you off to a good start.

 

  • First decide what it is you want to accomplish.  Do you want to lose 20 pounds, do you want to tone up, or do you want to improve your stamina so you can walk 36 holes and still feel strong.  Once you’ve decided set a time frame for accomplishing your goal, and make it reasonable.  Don’t choose a goal that you’ve tried before and never achieved.  Set up fresh goals with reasonable time frames for accomplishing them.

 

  • Write your goals down.  This makes them real, not just an idea.  Write the time frame down for accomplishing this goal too.

 

  • Put together a game plan for achieving your goals, and make it reasonable.  Write the game plan down in detail.  Know each step you will be taking to your successful conclusion.  “Eat the elephant bite by bite.”  Make each step small and attainable.  You’ll be surprised how far you can go by reaching small attainable goals.  Don’t be afraid to have backup plans for achieving your goal in case one of your steps doesn’t happen.  You can do this.

 

  • Once your plan is put together go get a partner.  Working with someone else makes you accountable to not only yourself but also you partner.  It’s difficult to achieve any goal by yourself.  It’s much easier with a motivating partner.FITNESS CLOCK CARTOON

 

  • Don’t expect to achieve your goal over night.  Achieving your fitness goal is a little like a farmer planting a field.  First the farmer tills the soil, then he plants the seed, and then he waters.  Finally he waits for the seeds to sprout and grow.  That’s exactly what you will be doing during your fitness journey.  You will be planting fitness seeds to bring you to your fitness goal.  Don’t expect instant success.  Rome wasn’t built in a day, it takes time.  Nothing worthwhile comes quickly.

 

  • Reward yourself when you hit milestones.  No journey is worth the effort without a reward along the way.  For example you lose 10 pounds and are now able to wear jeans that are a size smaller, don’t be afraid to buy yourself the jeans.  Just remember what it took to get there, and be proud of the effort; and think of how great you’ll feel when you achieve your ultimate goal.

 

That’s my plan for achieving you fitness goals.  Believe me it works, just ask my clients; and you can be successful too.   Remember set reasonable goals, to be achieved in a reasonable timeframe, write goals down, get a partner, reward yourself when you achieve a goal, and don’t expect miracles overnight.  If you follow this plan I know you’ll be successful. 

FITNESS GOAL PICTURE 1

Please keep me posted on your success or contact me with any question you may have.  It’s my goal to help as many of you get fit and then help others get fit, as possible.  Let’s make 2010 the beginning of the fit decade.  We can do it. 

 

Good luck, and “Remember Stay Fit You’ll Feel Better.”

 

Jeff

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How Can I Stay Fit During the Holidays?

Posted on December 16, 2009 by Jeff

Staying fit during the holidays is tough.  Do you know that typically Americans gain between and 5 and 8 pounds during the “holiday season?”  Some people gain more than that.  So what are we to do?  We all have hectic holiday schedules filled with parties, dinners, and holiday get togethers that we just don’t want to miss.  So what do we do?  Here are a few thoughts.

Plan

Put together a daily schedule for when you are going to workout.  For most people first thing in the day is best.  Why, because as the day goes on things happen that take us away from our plan.  By the time we reach the end of the day we suddenly realize we took care of everything except ourselves.  So plan ahead. 

You can also plan your meals ahead, especially before a party or family dinner.  Eat right prior to those events and you can cheat when that party or dinner arrives.  That goes for after the holiday season as well.

Eat

How do you eat less at a party or get together?  Eat before you go.  Eat those foods you know are good for you prior to your engagement.  When you get there choose carefully what to eat if you can; but regardless you won’t be as hungry and as a result won’t eat as much of the wrong things.  Try to eat the right things when you’re there.  Stay away from the Egg Nog for example and opt for the something lighter to drink.

Walk

Walking is a great way to jump start your metabolism.  You say you don’t have time, I say you do.  When you’re out, don’t park close to the door.  Park farther away in the parking lot, and walk to the door.  Do the same at work, or shopping.  Those extra steps add up and will help you ward off those extra holiday pounds.

There you have it just a few ideas to help you during the holidays.  Do you have any ideas or great ways to keep those holiday pounds off?  Share your ideas with us below, we’d all love to learn them.

Until next time, “Stay Fit You’ll Feel Better.”

Jeff

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Does Fruit Make You Fat

Posted on November 10, 2009 by Jeff

ORANGES

Does Fruit Make You Fat?

 

 

I would love to know who came up with the idea that eating fruit makes you fat.

I think the idea of becoming fat as a result of eating fruits it so ridiculous, however I hear trainers all the time telling their clients not to eat fruit because it will cause them to gain weight.  Great now we have fitness professionals grouping fruit with cheese burgers and french fries!  I want to know how so many people have become brain washed to think like this, is it the  magazines or what?  It’s amazing to me.

Well I guess that I may be in the minority with this one; but I know that you can eat as much fruit as you want without getting fat.  I have worked with thousands of people, maybe more; and I cant remember anyone ever getting fat because of the fruit that they were eating.  Even though many trainers out there tell there clients to limit or remove fruit from their diets, I’m telling you fresh fruit is good for you.

Now here is the where I think that most trainers get things confused, if you are someone trying to lose weight go ahead and eat as much fruit as you can, if you are someone who really enjoys fruits.  However here is where the communication problem starts, so listen up fitness professional, you must stay away from fruit juices and fruit drinks.  There you have it I have let “the cat out of the bag.”  Why should you stay away from most processed  juices?  Simply because the are generally filled with sugar and in most cases don’t contain any real fruit!

APPLE JUICE

As an example, lets take a look at a fruit drink  that’s about 100 – 120 calories per cup and compare it to fresh fruit.  Here is the crazy thing the drink has the same amount of calories as a banana or very large apple.  I don’t know about you; but I know that I will be way more satisfied with a piece of fruit and than just drinking a glass of juice and it’s better for me.   Can you start to see the sillyness that we are dealing with.

So go ahead get crazy and have an apple or banana, those strawberries or blue berries… because fruit does not make you fat.APPLE

BANANAS

                             

 

 

 

 

I am sorry for the sarcastic nature of this post; but most of the commonly expressed ” truths” about health and fitness are not really the truths at all.   As you know I’m passionate about health and fitness; and I just want to be sure you always get the true story about what is good and not good for you.

Till next time Remeber ” Stay Fit You’ll Feel Better.”

 

Jeff

 Remeber the New Dream Body Program  is filling up fast so if you want this year to be different than all the rest than contact me to reserve your spot, hurry just about a dozen spots left.  www.sports-fitness-solutions.com

 

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1 Step At A Time For Fat Loss

Posted on November 6, 2009 by Jeff

1 Step at a Time for Fat Loss

The other night I was flipping through the stations and came across the show “The Biggest Loser”, so I watched a bit.  As I watched I wondered how these contestants looked months after the show is over. Well I started to search the Internet for them and though I was not surprised, many of the contestants who had lost a lot of weight now have gained it back.  This long term result was not a surprise, because these former contestants would have had to continue their extreme workouts, and that’s generally not going to happen.   I do not think that extreme workouts are correct any ways. Unfortunately I believe that most of the contestants are being set up to fail in the long run.Einstein Funny Photo

So you ask then “Mr. Know it all”, what is the best way?  1 Step at a time.

In my research I found a study by Dr. James Hill, from the Center of Human Nutrition in Denver, Colorado, which found that folks who eat breakfast are better able to keep off the weight that they lost than those who skip this meal.  According to Dr. Hill, “small reductions in conscious energy intake and increases in physical activity can reduce excessive weight gain.”

Seriously now, you didn’t gain all that weight overnight. You’re not going to lose it overnight. So just focus on making 1 small change at a time – and the simplest / best place to start making changes are in your diet.

Here is you your assignment for this weekend, take 30 minutes to plan your shopping list and meals for the  week. Then go to the grocery store, come home, and immediately prepare as many of those meals as possible.

Cook a bunch of chicken breasts at once. Wash and cut up fresh vegetables to have on hand for snacks and to prepare filling side dishes. Every day next week, take a baby step and eat one additional serving of fruits or vegetables.

Make those small diet changes and ease your way into a workout program. By doing this consistently, just imagine how healthy and lean you can be just 90 days from now.

If you have a hard time reaching the goals you set for yourself, you’re not alone. But www.sports-fitness-solutions.com is here to help. I can help you make your dreams come true in 2010 and beyond.  With my “New Dream Body Coaching Program” I will give you weekly motivation, easy-to-follow training programs, a done for you nutrition program, and – if you need it – a kick in the pants to keep you on the program.  Learn the details here.

Go to www.sports-fitness-solutions.com and click on the contact us tab and tell me that you are interested, I am only accepting 30 clients then the doors are closed. I only have 22 spots still available.

As always, “Stay Fit You’ll Feel Better!”

Jeff

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The Fat Loss Mindset

Posted on November 3, 2009 by Jeff

The Fat loss Mindset is something that you can achieve, but if you do not have the right mindset then you may fail before you even start.  So check out what I have to say about the right Fat loss mindset.

Well there you have it, now there is really no reason for not having the Fat loss Mindset to succeed. I want you to achieve your optimal body, the one that you never thought that you could have. But I am here to tell you that not only you can have the body that you have always hoped for, but I am offering 30 clients the opportunity to reach this dream body in the shortest time possible.

Now all you have to do is contact me and sign-up!

Stay Fit You’ll Feel Better

Jeff

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Why You Skip Your Exercise & The 3 Best Ways To Fix It

Posted on October 30, 2009 by Jeff

There are 2 main reasons why people Fail To Exercise, the reasons are lack of time and lack of motivation.  If you ask me, I think it’s say they don’t have time to exercise because it is most acceptable to those who are listening to them.  However I think  the real truth  is that they just don’t like exercising.

Well if you are one of those who are missing (HATING) your workouts, checkout the 3 Best ways to be motivated and stay consistent with your training program.

1. Play the right music.  Whether your  bootcamp trainer or strength coach brings it or you make your own workout mix, havingEXERCISING WITH MUSIC PHOTO  up beat jams will definitely help you get to your workout and get you flying through it.

2. Work out with someone or better yet in a group.  One of my favorites and most successful options is bootcamps.   I love my bootcamp sessions, they are hard, effective and there is alot of accountability.  Accountability not only from me, but from the other bootcamp members.  Your workout partners are gettingBOOTCAMP PHOTO - MEN AND WOMEN up early and they expect you to do the same, it is a great sense of togetherness.  Get yourself a high energy bootcamp trainer, a group of friends and watch the pounds melt off .

3. Make it a Game.  Basically always push yourself to do better than your last workout.  If you select a weight and complete 8 reps, then next time try to complete just one more rep.  Never be satisfied with reaching what you did last time, that’s not going to get the type of results that you want or desire.

Here’s the key to having great workouts, do things that you enjoy, try to make it fun.  If you can do that then you will have great results; because you will work hard and you will be consistent with your workouts.

Yes it is possible to have the body of your dreams, it just takes alot of hard work and YOU CAN DO IT!

Remember Stay Fit You’ll Feel Better

Jeff

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The 15 Minute Fat Melting Workout

Posted on October 27, 2009 by Jeff

So why just a 15 Minute Fat Melting Workout, you ask?

Well I have a great answer, because these days I am living the life of someone who has almost no time to spare .  My wife and I just had our third baby a little girl (Jazlyn), so that means we have three children all under the age of three.  There is never a dull moment in my house.  So I do not always have time to exercise ,or I should say some times things are so hectic that I do not have time to spend an hour in the gym.  However, I still have to workout so I just have to find a way to fit exercising  in.  Well that is what I have for you today, how can I do an effective and quick workout.

Here it is -  the key is in the effectiveness of the individual exercise selection. One of my favorite exercise is the burpee (my clients know this first hand) but I am also going to add an over head press to the movement.  This movements will be using 85% or more of your body’s muscle, while boosting  your metabolism and will produce a lean muscle growth response which will put your workout through the roof.  Now combine this exercise with another one that works the other 15% of your body and this becomes a Fat Melting Workout! 

So you should be stress free because you got your Fat Melting Workout completed and everyone else around is trying to fit 30 hours into 24, you can get on with the other important tasks.

I know you are saying that sounds great and all but tell me what the 15 Minute Fat Melting Workout is?

Alright, already remember I am sleep deprived, the baby keeps me up all night remember, just kidding.  Well here it is.

15 Minute Fat Melting Workout

 

- 15 Burpess W/ DB Overhead Presses x 15 reps

- 15 Pull-ups or Assisted pull-ups or Inverted Rows x 15 reps

Complete this either 4 times or  for 15 Minutes

That’s it you’ll all done!

The idea here is to combine the Burpees W/ Overhead press ( which works 85% of your bodies muscles) with pull-ups (which works the other 15%), you’ve got a complete full body workout that is a great combination of both lean muscle building and cardiovascular efforts.

So if you are like me right now and are very short on time, complete this workout anytime during your day.   It’s hard to say honestly  that you can’t  find 15 minutes to get a workout in.  While I do not recommend 15 minute workouts for an extended period of time, this will keep you in fit and lean until things slow down enough for you to get back to your regular training program. 

If you like this program and way of exercising, there are literally dozens more Fat-Burning, metabolism-boosting secrets that you can have access to when you train with Jeff at Sports-Fitness-Solutions.com.  By working them me, you will achieve the results that you want quicker and most importantly safer than if you were working out by yourself.  This can happen in as little as 3 months of personal training, you will be exposed to an entirely new workout concept that totally changes the way you look at exercise and transforms your body to levels that you may not think were possible.  So get started today, grab you completely customized training program that is packed with  tips and trick that will literally melt those unwanted pounds off your body!

Remember, “Stay Fit You’ll Feel Better.”

Jeff

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HOW TO BE FAT, UNHEALTHY, AND IN THE WORST SHAPE OF YOUR LIFE!

Posted on October 21, 2009 by Jeff

FAT MAN CARTOON 1

 

15 ways to become  fat,  unhealthy and in the worst shape of your life, in no time at all .

You know  I spend way too much time telling  people what they should be eating, what they should do in the weight room,  and way too much time telling people how they should be taking care of their bodies. Please dont take this as if I am being put out, I love doing it…after all, it’s what I do.  However this is the type of questions I get daily from everyone…family members, friends, and even total strangers.

Some of the people asking for advice get my message, and  do what I suggest to them.   As a result they see their bodies change, feel better and look great.    Unfortunately the majority of the people I talk to, ignore the advice and go back to their old ways.

I sit in my studio at times and  think it may be easier to tell people what not to do, rather than what they should do.   Maybe in this way they’d get what I’m saying.

So that is exactly what I am going to do, I’m going  to write 15 things that you should do if you want to get really fat, really unfit, unhealthy and just a physical mess.  I know that if I went to any local restaurant I could write more like the “top 100 things to do; but  I’ll stick to only 15 things. 

Finally before you get to the list, if some of the things on my list hit home and my list offends you, please know I am not sorry. Read it and get angry and make excuses; or you can get up, get your REAR in gear and Make some Changes, it up to you!

HOW TO BE FAT, UNHEALTHY, AND IN THE WORST SHAPE OF YOUR LIFE!

FAT LADY CARTOON

  1. Eat two meals a day  and make sure you skip breakfast totally. If you MUST eat breakfast for whatever reason, make sure you eat a lot of high sugar  and high fat foods, such as sticky buns, French Toast, and Pancakes with syrup.
  2. Make sure the two meals you eat are full of mostly sugar, and processed ingredients. If you need some help with this, eat lots of high sugary carbs that are found in packages.
  3. Do your best to be as inactive as possible each day. If you work at a desk job, stay there as much as possible.  Get rides to and from your destination and make sure you get a parking spot as close to your door as possible. .
  4. Eat very late at night, and be sue to eat only fatty foods that are filled with  high amounts of saturated fat, sugar, and white flour. Make sure you more than you should, especially before you go to bed.
  5. Drink a lot of alcohol each night. Beer, mixed drinks, whatever, just make sure it’s more than you need. Don’t ever just have a “few”…drink to excess. Always follow your alcoholic binging with the suggestions from number 4, above.
  6. Never lift weights, stretch, or in any way get your heart rate up. That means no running, walking more than necessary, and no working out at all. EVER.
  7. Do not listen to your body, when  your body hurts,  pay no attention to the pain, just push through it, and try not to do anything to make it better.  d\Do nothing to correct it.
  8. Watch a lot of TV. In fact spend all of your spare time watching TV or surfing the net. ALWAYS have some kind of fatty, high calorie snack with you while you are watching or surfing. Some great choices are; cookies, M & M’s, chips, wings, and ice cream.
  9. Drink everything except water. Make sure that all of your liquid intake, other than alcohol, are liquids that are loaded  with sugar. Sodas are your best choice here.
  10. DO NOT eat VEGGIES or Fruit. If you must eat fruit, make sure it comes in a can and is packed in syrup. If you must eat fresh fruit, make sure to dip it in chocolate, honey or some other kind of high sugar, high fat food. If you are forced to eat veggies, spread a ton of butter or cheese over them.
  11. Smoke everyday, and smoke a lot. Fill your lungs with thick smoke as much as possible. If you can do this WHILE you are drinking alcohol, even better.
  12. Stay up very late eating, and watching TV; and wake up early each morning. Make sure you are always tired and never get enough sleep
  13. Eliminate all fiber from your diet. If you eat mostly fatty processed foods, you should be good here.
  14. Never wash your hands throughout the day. This goes for after you go to the bathroom too.
  15. No vitamin or mineral supplements whatsoever. Don’t supplement your already crappy diet with anything that might help your health.

FIT PERSON IN A FAT BODY

Well now I know that some of you are sitting there think that you do some of these things on the list, and then there are others that thinking that you do most of the things on this list.  I dont really care if you do some or all, you know darn well that none of the things on the list are going to get you in better shape; and they will definetely not improve your health.  Now if you go out to eat or even go out with friends to paint the town red, that is not going to kill you.  However if any or all of the things on thislist are a regular occurance in your life, then you need to make some lifestyle changes.  Start slow but be consistent, you can do it and remember I am always here to help you through it! 

Good health is a choice, it’s worth the effort.  Remember “Stay Fit You’ll Feel Better.”

Jeff

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Fast Results For Woman Looking To Burn Stubborn Body Fat

Posted on October 13, 2009 by Jeff

I recently read an article written by a friend of mine who is a personal fitness trainer, regarding “fat loss”.  I thought it was right on target, and I asked her if I could publish it on my blog.  She agreed, so I hope you enjoy it.

Remember, “Stay Fit You’ll Feel Better.”

Jeff

stick figure exercise photo

Fast Results For Woman Looking To Burn Stubborn Body Fat

By: Marlo Garcia

Most women ask and ponder the question how I can lose excess body fat and FAST! First of all unfortunately FAST is a matter of how much you are willing to push your limits and get uncomfortable; maybe your workouts are spot on but how’s your diet? Maybe your diet is lean and mean but how’s your training intensity?   As active women we tend to be more sophisticated about weight loss, exercise programs and phony ads that claim to be the next best weight loss tool, diet, exercise etc.  You’ve seen the infomercials and yea you’re not falling for that one.  As a woman however I understand the struggle to shed that excess fat and how exactly do we turn that fat burning switch ON? Well you’re in luck I have a tested and true, plain and simple solution for you that can help you achieve a fit, lean looking body and get the most results for the time you spend training.

Current breakthroughs in sports medicine are saying the same thing that old breakthroughs say about this topic; INTENSITY, INTENSITY, INTENSITY! That’s right ladies most woman do not train hard enough in turn burning less calories in the gym or through there program then they think.  Our goal, if we are going for fat loss, is doing some good old interval training (short bouts of intense exercise interrupted by rest) this increases the release of fat from cells and uses the fat to fuel that intense work.  Added benefit: high intensity training has been shown to even decrease your appetite versus slow or low intensity workouts.

Here are just a few exercises you can do just about anywhere to get you in the Fat Burning Zone:woman jumping rope photo

-Jump Rope- 30 -60 seconds, rest 30sec, repeat 3x

-Jumping Jacks- 30-60 seconds, rest 30sec, repeat 3x

lung photo

-Jumping Lunges (my favorite) – complete a set of as many as you can!

-Jump Squats- 12 squats using explosive power on the jump, rest 30sec, repeat until your legs are screaming (about 4 sets)

push up photo

-Push ups-30 seconds as many as you can & yes on your toes

-Ice Skaters (lateral movement) use your legs here, get low and push off the ground quickly side to side-30sec, rest 30sec, repeat 3-4x

Modify the intensity of your training depending on your medical history, past injuries or anything that might affect the intensity at which you train.  Ladies we know our bodies but do you know the great things your capable of?  Push the limits, challenge yourself, look for new and intense ways to train, hire a trainer if you need the motivation (it helps) or get gritty and hit it harder next time you decide to use that valuable time in the gym.  Remember this in exercise quality is more important than quantity.

Keep the passion!

~Marlo

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YOU CAN EAT HEALTHY WHEN YOU ARE IN A RUSH!!

Posted on October 8, 2009 by Jeff

pita sandwich

All of us have had hectic weeks and I’m no exception.  I’m often asked, “How can I eat healthy when I’m in a rush?”  Well this week my wife and I had our third child and as any of you with kids know, this is a hectic time; and one where it’s easy to forget to eat or easy to not eat properly.  So I’ll answer the question by telling you what I did for dinner last night. 

The key is to plan ahead.  Most of us know when we’re going to have that busy day or week.  If you plan your meals ahead it takes a lot of the stress out of eating.  Last night for example, I had a client in the late afternoon, and I wanted to see my wife as soon as I was done.  My client and I had a great workout; and when we were done I immediately went home showered and made a great healthy Chicken Pita Sandwich, with some slice fresh fruit and veggies on the side, along with a cool green tea as a beverage. 

(Below find my sandwich recipe.)

I made the dressing the night before and as a result I prepared the sandwiches, fruit and veggies in about 15 minutes.  My kids and I ate and were out of the house in 30 minutes.  Not bad, we ate healthy and it took no time at all.

So the next time you know you’re going to have a hectic schedule, plan ahead and prepare a simple and healthy meal.  There are plenty of great recipes available on the internet; or if you’re having trouble finding ones you like, email me and I’ll be happy to send you a few from our latest recipe book.

Until next time, remember to “Stay Fit You’ll Feel Better.”

 

Jeff

 

Chicken Pitas
Served with fresh fruit and fresh veggies.

Servings: 4
• 1/2 cup plain fat free yogurt
• 1/4 cup finely chopped cucumber
• 1/2 teaspoon dried dill weed
• 1/4 teaspoon dried mint, crushed
• 4 large pita bread rounds
• 4 lettuce leaves
• 6 ounces thinly sliced fully cooked deli chicken breast
• 1 small tomato, thinly sliced
• 1/3 cup crumbled reduced fat feta cheese

For dressing: In a small mixing bowl stir together yogurt, cucumber, dillweed, and mint. Set aside.
For Sandwich: Place a pita bread round on a plate. Top with lettuce, chicken, tomato, and feta cheese. Spoon dressing on top. Roll up the pita bread. Secure with wooden toothpicks. Serve immediately.

Per Serving: 333 Calories
4g Fat    20g Protein
50g Carbohydrate
3gDietary Fiber    23mg Cholesterol
1686mg Sodium

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The 5 Biggest Fat Loss Myths

Posted on September 29, 2009 by Jeff

Some tips are helpful for weight loss, but these 5 are the Biggest Fat Loss Myths I have ever heard.  Take a look at what some fat loss people are advocating in their popular dieting tips (myths)’ and I will reveal the truth about these so called Fat loss tips (myths).

 Myth: Not eating breakfast and other meals will leads to weight loss.

Truth: Inconsistent eating habits disrupt normal metabolic functions. When you don’t eat for a long period (that’s   hours, not days) your body thinks it’s starving, so it goes into starvation mode and begins to slow down to conserve energy for future use. The outcome of the myth is that you become a fat storing machine. The truth is in order to lose weight and keep it off; you need to become a fat burning machine. It’s extremely important to start your day with a good healthy breakfast followed by eating frequently (possibly 5 to 6 times a day or every 2 to 3 hours) through out the day.   By employing this technique you will have a better chance of keeping your metabolism fired up.

Myth: Drinks like juice, soda, and milk don’t really count. 

Truth: Water is truly the only ZERO CALORIE drink that exists, and it’s good for you, bottoms up.See full size image Black coffee and black teas are also very low in calories; but as soon as you start adding sugar, milk, and especially those creamers, they quickly become a cupful loaded with calories. Orange juice, milk, and soda also have significant caloric values. If you are trying to lose weight, then a great place to start eliminating unwanted calories is in what we drink, so don’t  just always focus on what you eat, but also what you are drinking.

Myth: Carbohydrates make you fat.

Truth: Cutting out carbohydrates can mean missing out on vital nutrients from healthy carbohydrate foods which should be part of any well-balanced diet, especially those from fruits, vegetables and whole grains.See full size image It’s the calories that make the difference to your waistline, not the carbs. If you stop and think about it our bodies primary energy source for daily living should come from carbohydrates.   If we limit or eliminate them, the end result is going to be a feeling of fatigue.  What we should do is get most of our carbohydrate from fruits and veggies, and limit the amount of carbohydrates that we consume from starches (bread, pasta, potatoes).

Myth: Eating more protein will increase muscle growth.

Truth: Though protein is critical for keeping your body healthy and it does play an prominent role in muscle development and maintaining muscle, eating more protein than is needed will lead to storing that excess protein as FAT.   So the secret formula to build muscle is to do strength train on a consistent basis and eat a healthy diet., which is made up of protein, carbs and FATs.

Myth: You can never indulge or eat any of your favorite foods if you’re trying to lose weight.Truth: People who don’t allow themselves any of their favorite foods tend not to be very successful in weight loss in both short term and most definitely long term. Here is the truth about me in this situation, the more I think about French fries the more I want them.  By not allowing myself an opportunity to occasionally have a cheat meal, the more likely I am to fall off the wagon and eat a bunch of French fries.  Denying yourself is not the best option either, because that means I would never eat a French fry again ever in my life, what a sad thought.  No I recommend employing a cheat meal once or twice a week where you can have some of the foods that you really enjoy but cannot eat on a regular basis to achieve you fat loss goal. 

Well there you have the 5 Biggest Fat Loss Myths that I hear more often than I would like to admit.  Till next time, keep moving forward, this is a lifestyle change not a temporary fix.  For more Fat Loss information check  www.sports-fitness-solutions.com .  Till next time.

Stay Fit You’ll Feel Better.

Jeff

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How To Tone Your Belly And Thighs

Posted on September 23, 2009 by Jeff

Have you ever wanted to lose that belly fat or pooch on your belly; and thought well I need to start doing a TON of crunches to make it happen?   Have you ever  wanted to tone your thighs and been up late at night watching the infomercial for the ThighMaster and thought there’s my answer?  You thought both ideas where pretty good, right?

Well I am sorry to be the one to have to be negative, but you are wrong on both accounts.

What you should be doing is some type of short-burst or interval training, which I’ve been using as an athlete and with clients since 1996 – long before the fitness industry decided to jump on board.

In one study, Australian researchers from the University of New South Wales put three groups of women through a 15-week fat-loss exercise program. One group was a control group. Another group did three sessions of intervals per week (20 minutes per workout). And the third group did three sessions of long, slow, boring cardio (40 minutes per workout).

The study consisted of forty-five women– and it is important  to recognizethat the women in the study were not all overweight. The average for these participant  had a healthy BMI ( body mass index) of only 23.22 which is well below the 25 which would flag them as being overweight.

The findings at the end of the 15 weeks showed that only the interval-training group showed a significant weight loss; as well as a decrease in body fat and trunk fat. Not only did the interval-training group lose body and trunk fat, but they also had a significant loss of fat from their legs (thighs). Here’s what I think is the coolest thing about this, the more overweight a participant was, the better the interval-training program worked for her.  Is that cool or what!

Oh Yeah, by the way for those of you reading this who love to get on a cardio machine and go for a long slow boring cardio session, take a look at this.  In the study the boring cardio workouts did NOT result in a significant lose of body fat.  I have been saying that for about 14 years now.

So here is the answer, if you want to get rid of your belly fat or that pooch and you want to lose a few inches off those thighs: you get started on a short, 20-minute interval-training program which you should complete 3 times per week.  That’s it, it’s all you need.

If you are new to exercise but want to lose weight, start with a beginner bodyweight-training program for 2-6 weeks.  If you don’t know what to do contact me at  www.sports-fitness-solutions.com to get a bodyweight Training manual. With this manual you will also get specific step-by-step instructions on how to do intervals at any fitness level.

Remember stay Fit you’ll Feel Better

Jeff

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The Best at Home Fat-Burning Workout

Posted on September 18, 2009 by Jeff

The Best at Home Fat-Burning Workout

If you’re like me, or the rest of the world, you don’t have hours to devote to working out. Not only the amount of time that it takes but how about the outrageous fees that the local health clubs are charging today.  Well I am going to solve that problem for you right now.   If your goal is to lose fat fast and be able to do it at home, then keep reading because I am going to outline an easy-to-implement home fat loss program.

  • Start with Bodyweight Circuit (4 to 6 minutes)
    Do 10 repetitions each of exercise, like step-ups, pushups and. Keep the rest time as short as possible between each exercise.
  • Strength-Training Supersets (about 20 minutes)
    A superset, is when you complete two exercises back to back, without resting.   You should pick two exercises that are what we call “non-competing” exercises together in the supersets – for example, upper- and lower-body exercises paired together, or you might decide to use pushing and pulling exercises.    By using Non-competing supersets, you are able to get more work done than traditional supersets.  My personal favorite and the ones that I generally recommend to others are either using dumbbell or bodyweight exercises.
  • Interval Training (stoking the Fat burning Engine)
    Complete you fat- burning workout  with 10 to 20 minutes of interval training. You can use traditional cardio machines, dumbells, and/or bodyweight circuits at this time. Fast, fun, and effective.

Get in, get out, and get on with your life!

Stay Fit You’ll Feel Better!

Jeff

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A New Super Food – Quinoa

Posted on September 10, 2009 by Jeff

Quinoa

No Quinoa is not a new super food that just got discovered, however it is a new super food that I have recently discovered.  If you are like me I have a difficult time trying to pronounce Quinoa, so here it is phonetically (KEEN-WAH).  Now that we all know how to pronounce it, let’s take a look at why it is called a Super Food; and makes Quinoa so good for us!

Well how about the fact that it’s 12- 18% protein.   This makes it a great choice for  someone who is a vegetarian.   Why because it is a complete protein, which means that it contains a fully balanced set of amino acids.  Another health booster is the fact that it contains lysine which is extremely important in  the growth and repair of muscle tissue, it even helps in lowering the risk of heart disease and hypertension.  A side bonus to this super food is that it is gluten free which makes it much easier to  digest and much safer for those who have stomach issues due to an intolerance to gluten.

Well it has great health benefits but how would you use it?  big bowl of quinoa

I know that you are probably asking yourself that very question so I am going to outline many different ways that you can use Quinoa in your everyday life.  First off, you can prepare Quinoa just like you would prepare rice using the same  proportions and cooking times.  You can also use it in place of rice in any of your recipes, for example you could use it as a  bed to put chicken or beef over or you could use it in a stir fry.

Have it for breakfast- for an insanely healthy nutritious boost eat it like oatmeal and put fruit, yogurt or any other healthy combination, in order to give your morning meal a protien filled jump start.

Put it in a Salad- use Quinoa like you would any bean or rice, precook it and just throw it in to the mix,  your body will enjoy it.

There is however one important thing to remember about Quinoa, it’s  taste  depends on flavorful and healthy cooking in order to really maximize it’s health benefits and taste.  When cooking with Quinoa you need to use great  ingredients like a good olive oil, fresh herbs, spices, balsamic vinegar, and some great fresh veggies.  With these combinations you can make some great tasting as well as extremely healthy meals using Quinoa as the focus.

So you now want to know where to get it?QuinoaGrains

You can get Quinoa like everything else on the internet, sites like amazon.com and other health speciality sites are sure to carry it.  Health food stores will also generally carry it in both bulk and pre-packaged options.  Now I will be the first to tell you it might take a bit of time to find it the first time you visit your  store;  it took me a couple of times to find it myself.  Just don’t give up, because it’s well worth the effort.

Till next time.

Stay Fit

Jeff

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privacy

Posted on September 8, 2009 by Jeff

Privacy Policy for www.sfsfitness.com

If you require any more information or have any questions about our privacy policy, please feel free to contact us by email at jpaluseo@aol.com.

At www.sfsfitness.com, the privacy of our visitors is of extreme importance to us. This privacy policy document outlines the types of personal information is received and collected by www.sfsfitness.com and how it is used.

Log Files
Like many other Web sites, www.sfsfitness.com makes use of log files. The information inside the log files includes internet protocol ( IP ) addresses, type of browser, Internet Service Provider ( ISP ), date/time stamp, referring/exit pages, and number of clicks to analyze trends, administer the site, track user’s movement around the site, and gather demographic information. IP addresses, and other such information are not linked to any information that is personally identifiable.

Cookies and Web Beacons
www.sfsfitness.com does not use cookies.

DoubleClick DART Cookie
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.:: Google’s use of the DART cookie enables it to serve ads to users based on their visit to www.sfsfitness.com and other sites on the Internet.
.:: Users may opt out of the use of the DART cookie by visiting the Google ad and content network privacy policy at the following URL – http://www.google.com/privacy_ads.html

Some of our advertising partners may use cookies and web beacons on our site. Our advertising partners include ….
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These third-party ad servers or ad networks use technology to the advertisements and links that appear on www.sfsfitness.com send directly to your browsers. They automatically receive your IP address when this occurs. Other technologies ( such as cookies, JavaScript, or Web Beacons ) may also be used by the third-party ad networks to measure the effectiveness of their advertisements and / or to personalize the advertising content that you see.

www.sfsfitness.com has no access to or control over these cookies that are used by third-party advertisers.

You should consult the respective privacy policies of these third-party ad servers for more detailed information on their practices as well as for instructions about how to opt-out of certain practices. www.sfsfitness.com’s privacy policy does not apply to, and we cannot control the activities of, such other advertisers or web sites.

If you wish to disable cookies, you may do so through your individual browser options. More detailed information about cookie management with specific web browsers can be found at the browsers’ respective websites.

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Interval Training Is More Effective!

Posted on September 1, 2009 by Jeff

As we all know, exercise has huge health benefits,both short term and long term.   We have been told that moderate pacedfat-loss exercise is great for fat loss, well there is a better way to achieve all of these benefits and it’s through interval training.   Interval training is more effective than moderately paced exercise according to researchers.

group-indoor-cycling_In  a study (2) researcher used moderately active women who participated a 60-minute cycling workout. The women in the study would do a 4 minute interval of high tempo pedaling followed by 2 minutes of recovery or rest, instead of pedaling the same speed the whole time. In as little  two weeks these moderately active women  significantly increased their fat-burning power by 36% (1).

In another study  (3), the researcher  found that increasing or elevating your heart rate was key to losing weight.  In this study the researcher looked at  overweight people who either  cycled or jogged for at least three hours a week  and noticed that they had the best results because

increase the intensity

increase the intensity

they exercised at a pace that increased their breathing and heart rates . If you are new to training or just not ready to do anything too strenuous yet, try to just pick up your walking pace for a short time to  elevate your heart rate just a bit. That’s a great start to getting you into better shape and decreasing the chances of putting on more of that belly fat.

Notice in both of these studies it talks about increasing the heart rate and breathing rate, no where does it say that the first time that you complete this interval, it has to be a butt kicking experience.  Now with that said, you do need to get your heart rate up a bit more than normal.  For some, like many of  my athletes and clients, yes it is very hard work; but we are in some cases only doing 3, 4 maybe 6 minutes of really hard work.  The rest of the time is spent in recovery type efforts (easy exercises allowing the heart rate to come down).  So start out slow and see how it goes and gradually increase the intensity as you become more fit.

Warning.Before doing any intense physical activity, please confirm with your doctor that it is safe for you to do this. Not everyone’s health allows for intense physical activity, particularly when doing it for the first time.

Till next time

Stay fit you’ll feel better

Jeff

(1) The prognostic value of a nomogram for exercise capacity in women.Gulati, M., Black, H. R., Shaw, L. J., Arnsdorf, M. F., Merz, C. N., Lauer, M. S., Marwick, T. H., Pandey, D. K., Wicklund, R. H., Thisted, R. A., The New England Journal of Medicine 2005 Aug 4;353(5):468-475

(2) Two weeks of high-intensity aerobic interval training increases the capacity for fat oxidation during exercise in women.Talanian, J. L. et al., Journal of Applied Physiology 2007 Apr;102(4):1439-1447

(3) Inactivity, exercise, and visceral fat. STRRIDE: a randomized, controlled study of exercise intensity and amount. Slentz, C. A., Aiken, L. B., Houmard, J. A., Bales, C. W., Johnson, J. L., Tanner, C. J., Duscha, B. D., Kraus, W. E., Journal of Applied Physiology 2005 Oct;99(4):1613-1618

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A Pro Athlete’s Training Day

Posted on August 19, 2009 by Jeff

Have you ever sat at home and wondered what a pro athlete’s training day is like?

Well I am going to give you a brief insiders look at what some professional hockey players go thru in order to get ready for the up coming season (which is still about 2 months away).  What many people do not see is all the hard work and hours of time that it takes to keep these athletes in the best condition so they perform at their highest level.

You are even going to see athletes that have injuries that are still working out another part of their body so that they can continue to get better.  There is a reason why athletes make it to such I high level, they work harder than most people do. Like the TV commerial once said, “they do it the old fashion way, THEY EARN IT!” That’s what these professional athletes did this morning.

Here is just a quick look at some of the movements that they went through this morning.

 

Well there you have it, some hockey players working their tails off trying to get better for the up coming season.

Till next Time

Be Humble, Be Hungry

Jeff

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A Morning Workout Diss!

Posted on August 14, 2009 by Jeff

Well I got dissed by a guy during my moring workout, first thing in the morning.  Here is what happened, I showed up to the pool at the gym to get my swim in before training the hockey team that I am a strength coach for.  Well at the pool deck I place my water bottle, fins and paddles and went to place my bag on one of the hangers.  I turn around and there is a guy in the lane, so I said I guess that we are sharing lanes since all the rest of them are being used (a courteous).  He comes back with ah well I am a wide and I have a shoulder injury, so instead of my argueing I just decided to go the next lane, No big deal right.swimming pic

Well then a girl jumps in his land and all of a sudden he became more narrow and that shoulder must of gotten automatically better.  Durning one of our rest sets he tries to make a joke of it and I laughed, but swimmers have proper swimming lane etiquette.  I had a tough 32oo meter swim, I cant blame my tough swim on that it was really just all me!  But I will try to make it his fault, HA HA.

So again how does my training affect you or what you take from it?

Many of my clients seem to have this thought that I never have a bad day, bad workout or a bad meal.  But the reality is that I have all the same issues that my clients have.  I am human, just like everyone else, I may not like sweets but I love my french fries, so there is my weakness, we all have them.  Though I am telling everyone not to beat themselves up for having a bad workout or meal, I still struggle with it myself in my training.

Well remember stay consistent and have as much fun as you can.

Remeber Stay fit you’ll feel better

Jeff

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I put on 90 pounds

Posted on August 11, 2009 by Jeff

WOW, pretty shocking Title, you might be thinking did he really put on 90 pounds in such a short time.  Well I am not the guy who did do this.  Another personal trainer did just that he went from an underwear model to 90 pounds over weight in about six months.

He did this to better relate to his clients, so now he is experiencing everything that most of the American society is experiencing, the struggle to see if he can get it all back.  While you are watching this video take a look at how his posture changes during the weight gain.  Not only that but he is experiencing some significant health issues as well.

Many say that it is too expensive to eat healthy, but as he say that it is more expensive not to eat healty.

Take peek at the video and leave a comment on what you think.

CLICK HERE TO WATCH VIDEO

As always I hope that you enjoyed it.

Jeff

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The Return of the Fitness Dude

Posted on August 7, 2009 by Jeff

Hey everyone I am sorry that I have not been post, but the Returnof the Fitness Dude is back and I am looking forward to connecting with each of you. 

Your are probably asking yourself, dude so where have you been?

Well you are right you do deserve an explination, so here it is I was busy, just like everyone else.  I graduate from graduate school (masters in exercise science), got hired by a minor league professional hockey team, opened up another fitness business opportunity and resumed my own training program for long course triathlon.  And here is the best part in two months my wife and I are expecting our 3rh child (a girl), who we are going to name Jazlyn Faith.  I am blessed to have my family!

So what does this have to do about fitness besides that I have not been around in a bit.  Well everything, I tell you all this to show you that I am just as busy as everyone else, and sometimes I drop the ball on soemthings, like the blog.  For some it might be there fitness programs, but here is the best part dont give up and throw the towel in, jump right back up on that fitness horse and get back at it.  Dont cry over spilled milk.

Well enough of my little soap box but it is great to be back and continue to look forward to hearing form you of you.

stay fit

Jeff

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How to Reach Your Fitness Goals

Posted on July 14, 2009 by Jeff

As you can imagine, I come in contact with a great many people each day; and as a result of this contact I’ve observed that too many times people stop themselves from reaching their fitness goals.

So that you don’t fall into this group, I’ve put together a short video to  discuss the fitness mindset.  Click on the video below and be on your way to reaching your fitness goals. I hope this discussion will help you will see that your fitness goals, no matter what they maybe, are very attainable.

As we just discussed, if you commit yourself mentally you can achieve anything that you want. To reach your fitness goals may take alot of heart; but if you don’t have your mind in the right place it does not really matter how much heart you have. So get in the right mind set and start today.  Set your new fitness goals and lets start making those goals come true.  I want to help, so I want you to write in the comment section your new goals.   I want to see what everyone is doing.    I look forward to hearing from you.

Remember, Stay Fit You’ll Feel Better.

Jeff

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Fat Loss for Busy Moms & Dads

Posted on July 7, 2009 by Jeff

I hope everyone had a great 4th of July, I know I did.

It was a great holiday; but it’s time to get back to work. Here’s a great fat loss workout for those busy Moms and Dads (or those busy executives) who are always trying to fit 36 hours into a 24 hour day. Well I have put together a workout for you that will take you about 12 to 15 minutes to complete, and it will have you out of breath and sweating when you are done.   As you will see in the following video, I am sweating in the short amount of time it takes me to video tape this workout.

Check it out I think you will like it.

 


 

Workout:
Perform each movement for 30 seconds, then move directly to the next exercise, only resting long enough to set up the next movement.  It will look like this on paper:

Single leg squats 30 seconds each leg
Push ups with knee ins 30 seconds
Runners start 30 seconds each leg
Standing Rows 30 seconds
Rest 45 seconds
Perform 3 to 4 more times depending on fitness levels

I hope you enjoyed today’s blog, if you have any questions please contact me and leave a comment.   I always looking forward to hearing what me readers are thinking.

Stay Fit You’ll Feel Better

Jeff

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A Fat Loss 4th of July

Posted on July 3, 2009 by Jeff

I just wanted to remind everyone that you can stay on your fat loss program, even during the 4th of July.  It is a wonderful time for the United States,. 

So many people put off getting in shape and shedding fat during a holiday, I am here to let you know that you can have a great time and still progress in your fat loss program.

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