$20 Holiday Special with Sexy Back Boot Camps in Kansas City!

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$20 Holiday Special with Sexy Back Boot Camps in Kansas City!

Special ends Saturday night 11/2809 at 11:59 pm CST!!

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Winter Coats and Sexy Back Boot Camps in Kansas City

Every Saturday is a "fun" day of training at Sexy Back Boot Camps.

It was SOOOOO much fun for me to watch these ladies just totally kill it!!

This was a tough workout.

Winter time is coming so so fast!!

The average female gains 12 lbs of unwanted fat between the end of summer and New Years!!

Basically, they put on a special "winter coat" :) (not cool)

Ashley and Romy of the Presentation crew refuse to wear a "winter coat"!!

They've dropped a combined 18 pounds of fat in only four sessions at Presentation!!

How?

They are serious. They take their vitamins, follow the online nutrition plans, and train on off-days with cardio and Tabatas from the CD I handed out.

Simple. Super simple. Just follow the plan.

If you want to write your own plan and do what you have been doing prior to class... be my guest.

Make a commitment to yourself and to the other ladies of class, to come train with us and kick butt!

They kicked butt this past Saturday!!

It required cooperation between teams.

The "b" person had to finish their exercise before person "a" could stop.

Without compromising form, they were to do their exercises as fast as they could.

Totally fun for me to watch them dripping with sweat on the early 7:30 am class at GAGE.

Where were you at?

Come join us next time at GAGE on a Saturday!!

a. Squat Thrusts
b. Push-ups to bear crawl - 10 yards

a. Mountain Jumpers
b. Sandbag squats - 40 reps

a. Prone DB Push up Rows
b. Squat jumps (quick) - 60 reps

Monday's Training:

50-10's: 3 sets - vertical loading

a. Russian deadlifts with DB
b. Bent over DB Y's
c. suicides

a. Goblet squats
b. Wall sits
c. suicides

Try these out at home on our off-days or whenever you miss a class

Rapid Fat Loss Workouts for Rainy Days - Kansas City

This post is gonna be huge.

And by that I mean I have workouts for you to do at home and a home video.

These workouts are designed to maximize your time in the "gym" or wherever it is you train.

I don't know about you, but when I train, I train for a purpose.

Right now, I have many clients who are still going on vacation.

School starts today for some of you which means the kids go back to school and that leave you with more time to plan your day and focus on training.

Copy these workouts onto paper or just copy and paste them.

More importantly, be sure to have fun while doing these and have an end goal in mind when performing each exercise.

Why are you doing this and what is your purpose?

Tabatas 20-10's: Stage 2 - 16 minutes - Chest, Total Body, Legs

1) Push-ups
2) Supine floor DB flyes with hip extension
3) 1-arm DB Swings *switch arms next round
4) Front step ups or Front Lunges

Perform 2 sets, rest one minute, repeat for 4 total sets.

Tabatas 20-10's: Stage 2 - 16 minutes - Shoulders and Back

1) Single leg DB Shoulder Press
2) Bent over DB T's
3) Partner 2-arm Band Rows
4) Bent over DB Y's


Perform 2 sets, rest one minute, repeat for 4 total sets.

50-10's: Stage 2 - 16 minutes

1) Negative Push ups * Planks 1/2 way through
2) Supine floor DB flyes with hip extension * Bicycle crunches 1/2 way
3) Single leg DB squats (R)
4) Single leg DB squats (L)

Perform 4 sets total



Video At-home Workout: 20-10's

1) Squat Jumps
2) Bench Press
3) Front Power step-ups
4) Pront Ball Planks * Dynamic

Rapid Fat Loss Workouts for Rainy Days - Kansas City

Kentucky Grilled Crap

By now, I am sure you have heard all about this new Kentucky Grilled Chicken.

And while I have no doubt that this is a better option than the Church’s fried chicken alternative, it’s still nowhere near an ideal food choice.




Congratulations! You are eating “grilled” chicken with a bunch of garbage on the side. Lord knows that mac and cheese and biscuits aren’t going help you look any better naked!

KFC says the grilled chicken has significantly fewer calories and fat, plus much less sodium, than its Original Recipe fried chicken that launched the brand more than a half-century ago.

After all, just as, if not more, damaging to our waistlines are the high calorie side dishes accompanying the chicken which are filled with refined starches and sugars and unnecessary amounts of saturated fat.

For too long now the fast food industry has made a killing on misinforming consumers about what is and isn’t healthy.

KFC claimed that it recently did switch cooking oils to eliminate all trans fats from their products- a noble effort indeed.

But upon further review, this does not look to be the case…

Here are the ingredients directly from their website:

KFC ® Grilled Chicken

Fresh Chicken Marinated with: Salt, Sodium Phosphate, and Monosodium Glutamate Seasoned with: Maltodextrin, Salt, Bleached Wheat lour, Partially Hydrogenated Soybean and Cottonseed Oil, Monosodium Glutamate, Spices, Palm Oil, Natural Flavor, Garlic Powder, Soy Sauce (Soybean, Wheat, Salt), Chicken Fat, Chicken Broth, Autolyzed Yeast, Beef Powder, Rendered Beef Fat, Extractives of Turmeric, Dehydrated Carrot, Onion Powder, and mot more than 2% Each of Calcium Silicate and Silicon Dioxide Added as Anticaking Agents.

Contains Wheat and Soy

I don’t know about you, but this certainly doesn’t sound like a nutritional powerhouse. First of all, “Partially Hydrogenated Soybean and Cottonseed Oil” is not good for you and is a form of trans fat.

Trans fats are synthetic fats that are essentially foreign agents in our bodies. There is truly no room for them in a healthy diet.

Plus, a great rule of thumb is that the fewer ingredients in a food item the better it is for you, ideally less than 5 ingredients being a good marker. Well, if you count the ingredients in this “health” food, there are well over 20!

Fast food and convenience store marketing campaigns make it very hard for us trainers to do our jobs.

When a company says:

“Our _____ (name of product) is good for you because it’s low in fat or fat-free”

OR

“Our _____ (name of product) is good for you because it’s got no sugar”

OR

“Our _____ (name of product) is the perfect snack because it’s only 100 calories.”

In general, here are some great user-friendly guidelines to cut through all of the BS these money-hungry B!+ches are sending our way:

Beware of “Fat-Free or Low Fat” Foods:

These food choices are often high in sugar or contain added sugar to make up for taste lost which wreak havoc on your energy levels and prevent fat loss.

Look Out for “Sugar-Free” Products:

These food choices are typically made with artificial ingredients and sweeteners and/or are sometimes higher in fat to make up for taste lost and/or often contains sugar-alcohols that tear up your digestive system.

Stay Away From “100 Calorie” Items:

These low calorie bags contain ZERO nutritional value with little to no protein and are low in fiber and natural, healthy fats. Plus, these weight-gainers by another name do not fill you up between meals.

Probably the most infamous “healthy” marketing campaign is 100-CALORIE SNACK PACKS.



Which is better for you body: 100 calories of carrots or 100 calories of mini-muffins?
GET IT?

I know personally I could easily eat 10 of these packs without getting stuffed- I guess that would be a 1,000-CALORIE SNACK PACK ;)

Unfortunately, we live in a calorie-conscious society, and marketers truly take piggyback on this.

But you don’t need to be a freakin’ idiot like the rest of them.

Educate yourself.

Educate your friends.

Educate your family.

Remember, the market determines the direction companies will go. If we choose not to put this garbage in our bellies anymore, they will make less of it!

Twork it out!

Kri

PS- I just know you have got something to say about this hot button issue. Please make a comment to this blog post about what pisses you off the most about this KFC Grilled Chicken, or any other fast food marketing campaign for that matter!

The Top 4 Training Tips of All-Time To Look Sexy

When you train smart and train hard, you'll eventually reach your goals...whether that be in business, life, or fitness.

I was talking to a client one day about packages and training and nutrition and a ton of other things. She didn't seem to get it. But she said to me, "Kri, have you heard of the K.I.S.S. principle?"

I said "Yeah. You're right."

So what is the K.I.S.S. principle?

Definition: K.I.S.S. principle - Keep It Simple Stupid

So, I want to share some tips with you today that pretty much sums up what all of us need to do to get lean and stay lean for life.

It doesn't get any simpler than this… but simple works!

TOP 2 EXERCISE TIPS



* Total Body Workouts Are The Best: This means doing a five-exercise circuit (designed to work your upper body, lower body, and core) at least three times per week with a day of rest between workouts. Alternate between 50 seconds of work and 10 seconds of rest for each a double-leg (e.g. squat), push (e.g. push-up), single-leg (e.g. lunge), pull (e.g. row), and core (e.g. plank) exercise. Perform up to 4 rounds without rest for a killer 20-minute total body workout.

* The Power of High Intensity Interval Training: Interval training is scientifically proven to burn nine times more body fat than ordinary exercise and elevates metabolism for up to 48 hours following your workout. Perform cardio intervals on non-strength training days three times per week. Selecting your cardio exercise of choice, alternate between 20 seconds of work and 10 seconds of rest and repeat this 30 second interval eight times for four total minutes followed by a one-minute rest. Repeat for up to 20 total minutes. This routine works best on a stair machine (eg. Stairmaster) or for body weight cardio exercise that you can do at home like running in place or jumping jacks.

Top 2 Diet Tips



* Eat Early and Often: Eat immediately upon waking and then every two to four hours to starve fat and feed muscle. By continuously fueling your fat burning furnace, and eating some animal protein (meat, eggs, cheese, etc.) at every feeding, you'll also keep your metabolism revved up throughout the day and prevent overeating.

* Think Fiber First When Consuming Carbs: Eat an unlimited amount of fibrous, green veggies to fill your belly both during and between meals. For optimal fat-burning, try to limit fruit and other carbohydrate consumption to within 1-2 hours post-workout when your body best tolerates starches and sugars.

Live by these 2 training and nutrition rules and you will have a body to be proud of... I guarantee it.



Twork it out,

Kri

PS- Please leave a comment and tell me what you think. Also, please forward this blog post to anybody that you know who can benefit from it!

Sexy Back Boot Camps St. Patrick's Day Westport Run

This past weekend was a milestone for some.

The run was a huge accomplishment for us all. It was my first St. Patty's Day run and it was so much fun! But it's not my last.

We had a total of 10 runners, 9 from our classes and 1 friend. Ages ranged from 23 - 67 years.

Everybody finished under an hour. They were all great times considering most of them had never done anything like this ever before.

Some jogged the whole thing but most did a combination of walking and jogging.

People sometimes say how they can't run because they're not runners.

That's actually false because the human body was designed for running.

The lack of movement and sedentary lifestyle potentially caused most of the general population to have bad knees or bad backs or hurt ankles.

Most of this can be combated by moving more and doing more.

We all choose our lifestyles.

These clients in the pictures have chosen to join Sexy Back Boot Camps, come together as a group, and do what most people are not.

They are choosing to "live". They are doing things they never thought they'd never be able to do.

Top 5 Workout Tips To Look Better Naked On Your Wedding Night

Planning Planning Planning. What’s that quote? I said it last week. Oh yeah...

“Failure to plan, is planning to fail”.

Deadlines go great with this. We have deadlines at work and deadlines in life. A wedding is something that requires tons and tons of planning from the bride to be and her party. It’s amazing what happens to women as soon as they set a wedding date- they are ready and willing to do whatever it takes to get in their dream dress and inspire awe in all those who attend the most important day of their life.



But a bride still needs an exercise blueprint in order to get the job done. We need to build muscle in all of the right places (with the main focus on the shoulders and arms) and burn fat in all the right places (think hips, thighs, and belly fat). The following training guidelines have produced both body and life-changing results for our many students around the world. Typical results are losses of 2-3 pounds of nasty, unwanted body fat per week and a reduction in at least 1 clothing size per month. Remember- the focus must be on improving overall health, body composition, and performance, NOT weight loss!

The Sexy Bride Mentality:

TRAIN to Boost Metabolism and Lose Fat (NOT Weight)

Training Tip#1- Get Strong to Get Lean:

- Strength training strengthens muscle and bone leading to increases in lean body mass that increases RMR (resting metabolic rate), the number of calories your body requires to function on a daily basis regardless of activity. In other words, strength training will ramp up your metabolism so that you will be burning more stubborn fat 24-7-365. Talk about a good ROI (return on investment)!

- Most people who strength train, perform straight sets of the same exercise with super long rest periods in excess of 3-4 minutes. Instead, cut your workout time in half or more AND accelerate fat burning by performing alternating sets of non-competing exercises with short rest periods between sets. For example, perform an upper body exercise, then a lower body exercise, and then a core exercise. This will allow for full recovery for each exercise since you are resting your upper body while performing lower body and core exercises and visa versa. Furthermore, short rest periods allow for both the completion of more total work at each training session and also create the optimal hormonal environment for fat loss.

- For best results, perform 3 total body strength workouts per week with at least 1 day of rest between workouts. See below for a Sample Total Body Circuit Strength Workout:

50-10 Interval Five Exercise Total Body Circuit- You will alternate between 50 seconds of work and 10 s of rest for each exercise in the following five-exercise circuit. Perform this 5-minute circuit up to four times for a 20-minute total body workout. Be sure to switch between the 2 exercise options within each category for best results:

Exercise# Exercise Name
1 Walking Lunges
2 Bent Knee Push Ups
3 Bodyweight Squats or DB Squats
4 Bent-over DB Rows
5 Front OR Side Planks



Training Tip#2- Interval Training Burns 9x More Fat Than Ordinary Cardio Training:

- With interval training, the focus is on the intensity of exercise (quality). Intervals consist of alternating between shorts bouts of all out high-intensity effort and active recovery periods for a much quicker and focused amount of time (typically 10-20 minutes of intervals works best). This approach is scientifically proven to burn nine times more fat AND lead to faster improvements in fitness than the aerobic alternative (going slow for long).

- The Tabata study compared the effects of four minutes of high-intensity interval training (20 seconds on, 10 seconds off) with 45-60 minutes of low to moderate intensity cardio. The interval training group burned just as much fat as the endurance group and also had greater improvement in both anaerobic (think sprinters) and aerobic (think distance runners) fitness… in only four minutes!

- For best results, perform 3 cardio interval training workouts per week on non-strength training days. Below is a sample Cardio Interval Training Workout:

20-10 Tabatas- You will alternate between 20 seconds of work and 10s of rest. You will perform this 30-second set up to 8x for 4 total minutes followed by a 1-minute rest and transition. Perform this 5-minute sequence up to 4x for 20 total minutes. You can perform this workout on your cardio machine of choice (elliptical, stairmaster, running, etc.) or by alternating between body weight cardio exercises like stationary running, jumping jacks, squat thrusts, mountain climbers, etc. for the ultimate in-home workout!

Training Tip#3- Use Hard-headed Fat Cardio to Accelerate Results:

- Aerobic training does have its uses in conjunction with a strength training and cardio interval training base. Aerobic training is of low to moderate intensity in nature and burns a larger proportion of fat per effort than sugar. On the other hand, strength training and high-intensity interval training rapidly eats up your body’s sugar stores thus forcing your body to use fat for fuel in the recovery from exercise.

- By performing some low to moderate intensity cardio following your strength and/or cardio interval training workouts you can accelerate the fat loss process. More specifically, 5 minutes following high-intensity exercise your body dumps stored triglycerides (fat) into your bloodstream, making it the perfect time to do some aerobic training to eat up that fat before it gets re-stored.

- We like to call this hard-headed fat cardio and we prescribe a maximum of 10-20 minutes of steady state cardio (where you go as fast as you can without stopping) 5 minutes following strength and cardio interval workouts. This really helps accelerate the fat burning process, specifically for those trouble spot areas like the abs, hips, and thighs!

Training Tip#4- Use Total Body Exercises to Build Stunning Arms:

- You don’t have to be a genius to know that most brides are really focused on working their arms and shoulders since these areas of the body are often highly exposed in wedding dresses. But, doing a bunch of single-joint, isolation exercises like curls and triceps extensions is not going to get the job done. Spot reduction is a myth- no number of triceps kickbacks will ever put a dent into the “turkey-arm phenomenon” many women deal with.

- Instead, you should focus on performing compound, multi-joint movements that work as many muscles in your body as possible (including your arms and shoulders) for best results. Not only do compound exercises allow you to use heavier loads which stimulate maximal lean muscle gain (think push-ups over triceps extensions), but they also burn the most calories and create the optimal hormonal environment for burning the fat covering those sexy, toned muscles!

- To take it to the next level, use total body exercises exclusively in your workouts. Whole body movements that work your upper body, lower body, and core at the same time will allow you to get lean all over in addition to ensuring that you are working your upper body during every moment so that you are ARM-ed and ready for the big day. For example, instead of doing presses, do squat to presses. Be sure to check out “THE OFFICIAL SEXY BACK BRIDE WORKOUT” for some sample workouts using the aforementioned total body exercises- they are SWEET!

Training Tip#5- Twork It Out, Then Recover:

- Though this may be the least sexy tip of all, I truly believe it is the most important. Recovery from exercise is where all of the beneficial changes from high-intensity training occur. Don’t forget, a tough workout actually causes small micro-tears in your muscles that stimulates growth and repair. If all you do is work hard and break your body down this can lead to overtraining issues that may results in you limping down the aisle on the big day- not good!

- Do yourself a favor and invest in your own personal massage therapist in the form of a foam roller. It’s cheap and easy to use. Simply spend at least 5 minutes pre and post-working performing 5-10 rolls on the most tender and sore areas of your body, with a specific emphasis on your hips and thighs and your upper/mid back area.

- This corrective self-massage both lengthens your muscles and improves tissue quality, preventing nagging aches and pains in your joints that can leave you on injured reserve in your get sexy bride quest. Furthermore, self-massage brings blood flow and nutrients to your muscles, which accelerate recovery and reduce soreness from high-intensity exercise.

- If you don’t have access to a foam roller, you can also use a tennis or racquet ball or even a rolling pin to achieve the same effect.

- Well, those are my top 5 workout tips to help you look your best on the biggest day of your life. When it comes to exercise, keep it simple and stay the course. And remember, it’s not about weight loss- it’s about being as visually stunning as possible by losing inches in all the right places ;)

Dishing Out The Best 10 Super Bowl Tips To Cut Thousands of Calories

Super Bowl Sunday is six days away. Other than the BIG Holidays of Halloween, Thanksgiving, and Christmas, this event has become a traditional celebratory day in America which we need to start preparing our stomachs for the goodies to come. This year, you can save yourself thousands of calories by using these party food alternatives at kickoff time.

The following is a comprehensive list of both approved food choices and/or healthier substitutes for traditional party foods. Use this list to satisfy your taste buds while saving at least hundreds if not thousands of calories in the process. If you use these strategies consistently for parties and social gatherings over the course of the year, this could prevent 5-10 lbs of fat gain… easily!

Section I- Appetizers

• Naked Sandwiches (preferably bun-less, only use whole grain bun option if absolutely needed)
• Thin Crust Whole Grain Pizza
• Fruit Salad (throw low carb whipped cream on top as desired)
• Super Salad Bowl (use unlimited veggies and meats, dip dressing on the side or use low calorie substitutes)
• Sweet Potato Fries
• Tuna or Chicken Salad
• Nut Butter on Celery Sticks
• Mixed Nuts (no sugar, unroasted, low in salt)
• Cheese, Eggs, and Meat Tray
• Raw Veggies (use dip sparingly)
• Grilled/Sauteed Veggies (use extra virgin olive or coconut oil)
• Figure-Friendly Nachos (see “accessories” below for ingredients: tortillas, cheese, salsa, and guac)
• Buffalo Chicken Bites (skinless, no breading, use low calorie buffalo sauce sparingly)
• Pasta Salad (use whole grain pasta and go easy on the dressings, choosing marina based sauces over creamier versions)

Section II- Accessories

• Natural Whole Grain Tortillas
• Natural Baked Chips
• Natural Cheetohs
• Natural Lipton Green Teas (or other low calorie/carb beverages)
• Water
• Natural Salsa
• Guacamole
• Salad Dressings: Vinegars of choice (apple cider, red wine, balsamic, etc.)
• Other Low Calorie Condiments of Choice: mustard, hot sauce, horseradish, etc.



Section III- Main Courses

• Lettuce Burgers (use extra lean sirloin or bison, preferably bun-less only using whole grain bun option if absolutely needed)
• Rotisserie Chicken (choose “plain” and remove skin and dab off any grease as needed with paper towel)
• Extra Lean Kosher Hot Dogs (preferably bun-less, only use whole grain bun option if absolutely needed)
• Chili (preferably bean-less, only use if absolutely needed and feel free to swap extra lean turkey for the beef version to cut down fat intake)
• Pizza (see “appetizers” above or use whole grain/thin crust options from restaurants or frozen food isles)



Section IV- Desserts

• Edy’s Grand Light Ice Cream
• Prograde Cravers (100% organic chocolate snacks bars)
• Larabars
• Cocoa Via Bars or Packs
• Low Carb Cheesecake from Cheesecake Factory
• Protein Cookies (swap in protein powder for flour)


BONUS- Top 10 Tips to Save Thousands of Calories on Super Bowl Sunday

1.) Do not fast in preparation for a feast as it will turn your body into a famished fat-storing machine the next time you eat. The resulting low blood sugar levels that come from not eating for four hours or more make you crave junk foods high in both fat and refined sugars.

2.) Hydrate: Drink at least two to four cups of water before eating AND one to two cups every 15-30 minutes after you start eating to fill your stomach, and prevent overeating that can be triggered by dehydration.

3.) Eliminate Empty Liquid Calories: Minimize or eliminate all fruit juices, regular sodas, and alcohol. Opt for water, tea, or low calorie/carb beverages in moderation to leave more room for whole food choices that have more nutritional value and better fill you up.

4.) Go Naked: Replace all buns or breading for sandwiches with a lettuce wrap to cut calories, stabilize blood sugar, and boost fiber and micronutrient intake.

5.) Replace All White with Brown (Or Better Yet... Green!): Be sure to use the whole grain alternatives for any starch you serve at your party (e.g. chips, tortillas, breads, rice, pasta). Whole grains have more vitamins and minerals and are high in fiber which means they won’t have as negative of an impact on your blood sugar compared to its white counterparts. You can also go one step further by replacing all brown with green in the form of green veggies.

6.) Focus on eating lean proteins and fruits and veggies first. Use these in unlimited amounts as needed to fill you up and best prevent the typical party “killshot” of high carb and high fat meals (e.g. thick crust pizza with extra full-fat cheese).

7.) Never eat directly out of the bag or community bowl. Use smaller plates to put your food on while limiting yourself to a pre-set plate total (e.g. three-four plate maximum during a three-hour football game).

8.) Replace Gold With Green: Opt for guacamole over cheese for your salads and chips. Guacamole is not only low in saturated fat and high in heart healthy monounsaturated fats but it also has a ton of fiber that will help fill you up fast and prevent overeating. Though cheese is a true super food in moderation, it is very easy to overeat especially when mixed with refined carb sources like white chips and pizza.

9.) Replace Flour with Protein Powder: Few people know that protein powder makes a great cooking or baking substitute for flour (e.g. protein cookies). By adding protein and reducing carb intake you will boost metabolism.

10.) 20 Chews: Eat slowly and require a certain number of chews before you swallow to allow your brain enough time to get the “I’m full” signal (e.g. 20 pre-swallow chews).

Top Fitness Trends of 2009

I can't believe it's already the middle of December. Let's briefly look back at 2008 and let's see what happened. The fitness industry has tried but sadly has failed on changing enough lives to reverse the obesity epidemic that will hit us in 2009 and into 2010. More specifically, the sickening fact that American adults keep getting fatter, more lethargic, and less healthy has mirrored the unabated deterioration in the health and fitness of our youth population. However, on a positive note, I feel that 2009 will be host to several growing fitness trends that will provide the long-term answers to solve this ever-growing problem:

Fitness Trend#1- Fitness Boot Camps Will Rise, One-On-One Personal Training Will Fall

You've heard about Wall Street. You've seen big companies get "Bailed Out". We are living in the biggest economic recession since The Great Depression. With the disappearance of the middle class and an economy that will most likely get worse before it gets better, the average American simply does not have the disposable income for typical personal training rates that run about $60 per hour.

However, with every problem emerges a solution; fitness boot camps are just that. Boot camps are probably the hottest thing in the fitness game right now. The group training business model creates the ultimate win-win for trainers and clients making the one-on-one alternative obsolete. Fitness trainers get to better leverage their time and maximize profits by working with an unlimited number of clients per hour. Fitness clients are able to better access personal training services in a unique and dynamic team environment that provides better social support and accountability for only a third of the cost of typical one-on-one training rates.

Fitness boot camps are popping up all over the country, and for good reason. If you are trying to lose weight in 2009, do yourself a favor by saving your hard-earned money to get better results by joining a local fitness boot camp.

Fitness Trend#2- Interval Training Destroys Aerobic Training For Improved Fat Loss And Fitness 100% Of The Time

High-Intensity Interval Training is rapidly gaining popularity as the best form of improving both fitness and fat loss. Thankfully, 2009 will see more people doing sprints and less people doing marathons to lose weight. However, make no mistake about it, lots of people are still going to do hours of snail-paced cardio to burn fat.

Aerobic or endurance training is essentially going at a slow, low intensity pace for a long period of time (typically at least 30-60 minutes). In other words, the focus of endurance training is on the total volume of exercise (not quality). Think about all those speed limpers you see every New Year foolishly running for hours pounding the pavement or treadmill to get rid of that winter blubber. Sadly, this results in minimal fat loss and lots of overtraining injuries (e.g. pulled calves and hamstring, hip flexors...).

With interval training, the focus is on the intensity of exercise (quality). Intervals consist of alternating between shorts bouts of all out high-intensity effort and active recovery periods for a much quicker and focused amount of time (typically 10-20 minutes of intervals works best). This approach is scientifically proven to burn nine times more fat AND lead to faster improvements in fitness than the aerobic alternative.

Two landmark scientific studies come to mind here:

The Tabata study compared the effects of four minutes of high-intensity interval training with 45-60 minutes of low to moderate intensity cardio. The interval training group burned just as much fat as the endurance group and also had greater improvement in both anaerobic (think sprinters) and aerobic (think distance runners) fitness… in only four minutes!

The Gibala study compared the effects of 20 minutes of interval training (30 second sprint followed by four minutes of rest) with 90-120 minutes of endurance training in the “heartrate zone.” The conclusions of the study were that both methods of training lead to the same improvements in oxygen utilization (or aerobic fitness). In other words, intervals accomplished what endurance training did from a fitness standpoint in only a sixth of the time!

The time is now to jump on the interval training bandwagon. Come 2009, do yourself and your body a favor and start sprinting to look better naked.

Fitness Trend#3- Lean Protein And Fiber Are The Carbohydrate Addict’s Answer For Improved Health, Performance, and Body Composition

Americans are carb addicts. We simply can’t get enough starches and sugars in our diet, and we have the bulging midsections to prove it. One of the biggest misconceptions about diet today is that eliminated starches and sugars from your diet automatically means low carb. Better said, eliminating grains (even whole grains) and refined sugars still allows for consumption of the other carbohydrates: fruits and veggies. These nutrient-dense carbs are loaded with vitamins, minerals, antioxidants, and fiber and create more stable blood sugar levels to keep your body burning fat all day long. All of my clients who have lost the most fat have followed our guidelines of unlimited veggies all day long (besides corn, peas, carrots, beets, and potatoes). In other words, eat lots of veggie carbs, and very little of the other stuff if you want to see your abs!

The overwhelming scientific literature proving the fat burning benefits of a diet high in lean protein and fiber is finally catching the eye of mainstream consumers. Protein is the most important component of each and every meal or snack you consume. It builds and maintains muscle, allows your body to preferentially burn fat, increases metabolism through the thermic effect of feeding, and fills you up. Fiber (ideally obtained from fruits and vegetables, specifically green vegetables) helps slow digestion for a more steady supply of nutrients and sustained energy, it prevents overeating at each meal, and it helps keep you more full between meals. Thus by combining protein and fiber every two to four hours, you provide your body with the optimal one-two belly fat burning punch for a leaner, sexier you.]

Without a doubt, people will be consuming more protein and fruits and veggies next year, and their bodies will reap the rewards of this.

Well, those are the top fitness trends for 2009 according to my crystal ball. I hope the information in this article gives you the push you need to be the trendsetter for your own body and the bodies of those whom you care most about in the New Year!

Top 10 2008 Fitness Gifts for Last Minute Holiday Shoppers

1.) A Foam Roller


If you’re like most people, you spend a lot of your day nailed to a desk. And when you actually do have time to workout, all you usually can fit in is the workout itself. Really, who has time for daily stretching?

Well that’s where a foam roller comes in. It’s an awesome corrective self-massage tool that will dramatically strengthen injury prevention and improve performance. It’s ideal to use for at least five minutes pre and post-workout to promote healing of the small micro-tears in your muscles that result from high-intensity training to jumpstart the recovery process. Plus, a foam roller both kneads out and lengthens your muscle and connective tissues thus alleviating, if not eliminating, nagging aches and pains in your back, knees, hips, shoulders, and elbows. It’s like having a personal deep tissue massager in the house!

If you’re going to get a foam roller, get a good one. The cheaper options tend to wear down into a limp noodle for larger individuals after a couple of months. I get all of my foam rollers from Perform Better. My brand of choice is The EVA Premium Foam Roller (about $30), I have used it every day for the last several years and I swear by it! You can get it here
Perform Better Foam Rollers

2.) Resistance Bands


Resistance bands are by far the most simple, convenient, and affordable equipment option in the fitness industry. They supply total portability for killer workouts that can be done anywhere. If you are a busy professional who does a lot of traveling, bands are the perfect lightweight training tool to take your workouts with you on the road as they can fit in the smallest of bags without a problem. If you are a busy Mom looking to workout in the comfort of your own home, bands can make this happen too. Bands provide the perfect compliment to your body weight circuit training workouts for added variety, allow for multiple levels of resistance with practically zero transition and set-up time, are easy on the joints, and are fun to use!

In my travels, I have had the pleasure of meeting and befriending the world’s premier resistance band training expert, Dave “The Might Band Man” Schmitz. This guy is a crazy dude who creates the most innovative fat loss workouts with bands that you’ll ever see. He has his own line of resistance bands that are virtually indestructible and I use them year round to crank it at home or on the road. To get the best bands in the business check out Resistance Band Training

3.) A Gift Card to a Sporting Goods Store For Fitness Equipment and Apparel


You can’t beat a sporting goods store like Dick’s Sporting Goods to get the best fitness equipment and apparel on the market today. I always recommend going with a gift card here because everybody has their own preferences, particularly when it comes to clothing sizes and styles.

4.) A Gift Card to Whole Foods, Nature’s Pantry, or Other Premium Grocery Stores


Rather then waste money on an overpriced restaurant, why not give a week’s worth of groceries to a 100% organic grocer like Whole Foods to a friend or loved one. After all, everybody’s got to eat, but how many of us actually eat the right stuff to support our fitness goals?

I must admit, several years ago I thought Whole Foods was just for rich people or hippies, but man was I wrong. I shop there almost exclusively these days, particularly when buying produce to avoid foods that are typically loaded with hormones and pesticides at other regular run of the mill grocery stores. The key is to go in with a budget in mind (e.g. spend $50 bucks on protein, $20 on fruits and veggies, and $10 on miscellaneous items) only buying what you need.

5.) A Gift Card to a Massage Therapist


Most of us are crazy busy and super stressed out during the holiday season and nothing eases the tension like a good massage. This is about as can’t miss of a gift as it gets, unless you know someone who doesn’t like to be touched. It’s nice to be pampered on occasion, and though the foam roller I mentioned above can do wonders for the majority of your body, nothing can alleviate tension in your upper back, neck, and head like a good massage therapist! Beauty Brands has a HUGE discount on massages, almost 50% off for first time folks. Check it out here at Beauty Brands

6.) Supplements that Work: Protein Powders, Fish Oil, Multi-Vitamin

I have helped hundreds of people lose thousands of pounds of fat. In my journey, I have found only three supplements to be a mandatory part of the optimal fat loss program: protein powders, fish oil, and multi-vitamin supplements.

Protein powders provide great liquid workout nutrition and a convenient meat alternative for on-the-go snacking. For a protein powder, look for a brand low in sugar and carbohydrates and with a mix of both whey and casein (fast and slow absorbing proteins). I like 100% Whey Protein by Optimum available by www.musclesurf.com.


Fish oil, or more appropriately entitled an essential fatty acid (EFA) supplement, is critical to providing key omega 3’s to maximize overall health, performance, and body composition. Studies show that krill oil provides the most effective dosing of EFA’s.

A multi-vitamin provides keys vitamins and minerals that are tough to obtain unless your diet is near picture perfect. I don’t know about you, but I like to cover my bases when it comes to my health. Be sure to choose a multi-vitamin supplement that is made from whole foods rather than synthetic materials, in addition to being made specifically for your gender.

My clients and I rock with VGF+25 and EFA Icon, both included in Prograde’s Health+ Package available at Prograde Products


7.) Sport-Specific Gift


This one’s pretty basic: if you want to give a great gift to an athlete then get them something unique that compliments their sport, whether it be fitness equipment, apparel, or both.

8.) Fitness Book or Subscription to Fitness Magazine


Everybody need bedtime or bathroom reading baby! If you have just read a good fitness book that you know a friend or family member would benefit from, hook them up with their own copy. Better yet, people love magazine subscriptions. Personally, I am a big fan of Men’s Health and Women’s Health. These magazines are filled with tons of workout, nutrition, and lifestyle tips catered to each sex and I never miss an issue. I know it sounds funny that I read Women’s Health being a guy, but I work with a lot of women so I need to keep up with the lingo like skinny jeans and muffin-tops, ha ha ha!

9.) Wireless Bluetooth Stereo Headset – Motorola S9


You can find this one below $100, but man is it worth the unparalleled listening pleasure and convenience. It’s this simple: drag and drop your workout MP3’s onto the your phone’s memory card using a USB cable and then press play and rock out while you workout. There are no annoying wires to deal with and the headphones are comfortably, yet firmly locked on your head so they never fall off and you never miss a beat. You can compare prices and get one here at Motorola S9



10.) A Gift Card to a Fitness Boot Camp


Boot camps provide a fun and exciting team environment that guarantee better results than one-on-one personal training for only a third of the cost… it’s a total no-brainer.

Look for a local fitness boot camp with tons of social proof (client testimonials, especially in the form of pictures and video) to make sure they have a solid reputation and a bunch of raving fans of people just like you. Plus, any good boot camp worth its weight offers free trials and money-back guarantees to all newcomers because they are so confident their program works that you’ll more than likely continue after a test-drive, This way there is typically no risk on your part… besides getting you butt kicked, in a good way ;)

So join a fitness boot camp with at least one other friend or family member or buy a boot camp gift card to give to your loved ones. As a boot camp instructor myself, I know firsthand that clients always get better results when they embark on a fitness journey with others.

And if you live in the local Kansas City area, come work with us for the best personal training on the Eastside – Lee’s Summit and Blue Springs, by visiting www.SexyBackBootcamps.com. We’ll change your life and have you looking better naked this New Year, guaranteed!

Twork it out for the holidays and have a very safe and happy New Year!