Make time to sneak in some exercise
By · CommentsDon’t have time to workout some days? Make time and sneak it in. Set a goal to do some exercise every time you have a break or at a certain time interval (every hour or hour and a half). Or if you’re watching TV, then every commercial.
There is time. You just have to be disciplined to find it or make it.
Work in an office or at a desk? Every hour or so, stand up and do some bodyweight squats or other exercise for 30s - 60s. Or if you work at home or have a flexible schedule? Knock out some bodyweight exercises every hour for one minute a minute or so.
You can do squats, pushups, lunges, planks or situps or even go walk a few flights of stairs.
Sometimes at the Fire Academy when we’re in the classroom all day, me and a few firefighters will knock out a set of pushups at every break. By the end of the day, that’s an extra 100-200 pushups completed as opposed to just going to the vending machine for something terrible. And it didn’t really cost us any extra time.
I promise all these little times will add up. Not only will it help give you a boost of energy but can also boost your metabolism and burn some extra calories. Plus you’ll make healthier choices since fitness is on your mind. Make time and sneak it in.
Survival Mode?
By · CommentsYeah my blog has seemed like it’s dying. Sorry. Life’s been crazy and I’ve been in survival mode since starting the Academy. Lots of ideas but no time. 7 more weeks to go at the Academy and then things should pick back up. I promise. Thanks for hanging in there…
Three Mother’s Day Fat Fighting Tips
By · CommentsThis Sunday is Mother’s Day, so I thought I’d share with you some really simple tips that do a great job of fighting fat. But before I even get to them I want to let you know that while moms have a real tough job, it’s not nearly as hard to burn off the belly fat.
In fact, just a few simple changes in lifestyle can make a dramatic difference in your belly, butt, hips and thighs. So be sure to put these tips to good use:
Mother’s Day Fat Fighting Tip #1 - Avoid soft drinks, juices and any other liquids loaded with sugar. All these drinks are very high in useless calories. A 12 oz. can of cola typically packs 150 calories worth of sugar! Drink a couple of those a day and you’re packing on the belly fat!
Mother’s Day Fat Figthing Tip #2 - Record what you eat and drink. Most moms - and people in general - are shocked at the amount of food and calories that they are REALLY consuming when they track it. And be honest, many times when people do this exercise they “forget” to write down the foods they nibble on here and there. It ALL adds up.
Mother’s Day Fat Fighting Tip #3 - Eat 5 to 10 servings of fruits and veggies each day. This will help you meet your micronutrient needs for the day. And that is critical to your body’s ability to burn fat off your belly, butt, hips and thighs.
Now, if you’re having trouble eating all your fruits and veggies I’ve got some good news for you. My good friends at Prograde Nutrition are having a Mother’s Day sale on their powerful Women’s VGF 25+. You can save 15% on this awesome product made from 25 veggies, greens and fruits. All the details are below.
Happy Mother’s Day!
PS - Here are all the details on Prograde Nutrition’s 15% off Women’s VGF 25+ Mother’s Day sale:
When you checkout you will enter this coupon code to save the 15%: mom2009- If you choose the Smart Ship option the 15% off applies only to the first purchase.
- Shipping will take 3-5 days domestically, so while I HIGHLY recommend you jump all over this sale, don’t purchase these as a gift expecting them to be there for Mother’s Day itself. Buy them as a healthy gift for yourself or others.
- The offer cannot be combined with others from Prograde and it ends TOMORROW, Friday, May 8th at 11:59pm EST.
- Women’s VGF 25+ is NOT available in stores anywhere. You can only find them online here: http://bodybybuck.getprograde.com/vgfwomen
The fresher the food, the better…
By · CommentsOne goal with eating is to try to stop eating so many processed foods. If it comes in a box (from the grocery store) it’s most likely processed. The fresher the food, the better.
Try to stick to the outside aisles as much as possible in the grocery store. Think about it the things that are located here: mainly fruits and veggies, meat, eggs, dairy, soy milk, etc. are on the outside. Walking the inner aisles is too much temptation for you so stay away. Remember your body needs good fuel and the fresher the food, the better so make wise choices!
Fast Food Fat Loss Failure
By · CommentsBack in the nineties Fast Food companies tried to change. They tried coming out with lighter and lower fat versions of their sandwiches and tacos and everything else. Know what happened?
The “healthier” versions on their menus failed miserably. And I mean miserably. They were all pulled and replaced by newer options that were bigger, fattier and more calorie laden than ever before.
Seriously, they stopped pulling punches and did what any smart business should: They gave people what they wanted. And in the case of Fast Food companies that meant adding as much mayo, bacon, cheese and beef as they possibly could. That’s when we started seeing the Triple Burgers and Mega Burgers and tacos wrapped in melted cheese stuck to yet another taco.And people were more than happy to gobble them all right up.
I believe, fortunately, that we’ve come to a point where people have realized that it’s all just too much. To some extent people are waking up and realizing that they cannot afford to get sick. They cannot afford to eat garbage all the time. They are understanding it WILL catch up to them.
Kentucky Fried Chicken has been in the news lately because they are trying a new Kentucky GRILLED Chicken. Supposedly it tastes as good as their fried version. Now I don’t know if it does or doesn’t. And to be honest, I don’t much care. You see, the fact of the matter is when people go to Fast Food restaurants and order something “healthier” like grilled chicken they typically off set it by eating every french fry in sight. Or drinking a 64oz cola.
There are better choices to be made. And if you plan your day you won’t be in a position where you have to gobble a meal down at KFC, McDonald’s or Burger King.
Things like:
- Low fat cottage cheese
- Hard boiled eggs
- Fresh fruit and veggies
- Raw almonds
You could also go with Prograde Cravers or Prograde Lean. Cravers are the best tasting healthy snack bar on the planet and Lean is their delicious chocolate meal replacement shake which are both currently on sale now (see below). But hurry because it ends tomorrow night!
Look, the bottom line is simple: A little bit of planning and some smart food choices go a long way to getting that flat stomach you’re looking for.
PS - Here’s what you need to know about Prograde Nutrition’s Second Birthday Sale:
- You save 10.2% off ALL of their products. They’re all on sale this week.
- The sale ends this Friday, April 24th at 11:59pm EST.
- Just enter the coupon code below during checkout on their site:
- xxtwozz (yes, the letters are all lower case)
- If you purchase any of their Combo Packs or Smart Ship options the coupon code only applies to the FIRST purchase.
- The coupon can’t be combined with any other Prograde offers.
- Prograde Nutrition products cannot be found in stores anywhere. Only online here: bodybybuck.getprograde.com
- I cannot recommend Prograde enough. Their products are top-notch and they only create research based products backed by science.
Fact or Myth? Snacking causes weight gain.
By · CommentsThis is actually a myth. It is true that eating unhealthy snacks (junk food) all day long can definitely cause weight gain. But if done right, eating snacks throughout the day will actually keep your metabolism going strong as well as help you avoid overeating at meals. That means more calories burned and less calories consumed - a win.
So plan ahead and choose the “healthy” snacks you’re going to eat each day or week. Remember “Failing to plan is planning to fail!” If you don’t plan ahead, you’ll be at the mercy of the vending machine and candy dish which is NOT GOOD for your fat loss goals. Try to include a lean protein, fruit and/or vegetable or something not processed.
Celebrate WIth Prograde Nutrition’s Second Birthday Sale
By · CommentsGot big news for you. My friends at Prograde Nutrition are having a birthday sale to celebrate their company turning two years old.
I’ll get to the details in a second. But first, I wanted to tell you that Prograde is a company that I place my complete trust in (unlike most of the supplement industry). I know the people that run the company. And I know how good the products are (and they are accredited by the Better Business Bureau and they are a McAfee secure website).
Bottom line: Prograde does business the right way.
So if you’ve been thinking about trying any - or all - of their killer products, now is the time. Here’s what you need to know about their Second Birthday Sale:
- You save 10.2% off ALL of their products. They’re all on sale this week.
- The sale ends this Friday, April 24th at 11:59pm EST.
- Just enter the coupon code below during checkout on their site:
- xxtwozz (yes, the letters are all lower case)
- xxtwozz (yes, the letters are all lower case)
- If you purchase any of their Combo Packs or Smart Ship options the coupon code only applies to the FIRST purchase.
- The coupon can’t be combined with any other Prograde offers.
- Prograde Nutrition products cannot be found in stores anywhere. Only online here: http://bodybybuck.getprograde.com
Again, I cannot recommend Prograde enough. Their products are top-notch and they only create research based products backed by science.
PS - Remember, the sale only runs through this Friday. So get on over to http://bodybybuck.getprograde.com and load up on powerful Prograde products now and save 10.2%.
*Bootcamp Improvements
By · Comments
I’m constantly working to improve so here are some new exciting things to expect in April’s Bootcamp:
- More new equipment
- New exercises and workouts
- Detailed nutrition info including some meal plans showing exactly what to eat
- Community site for fitness information, support, and accountability (currently only offered to Bootcampers for FREE)
Interested? It’s not too late. We’re cranking back up on Monday, April 13th. You can still sign up/register HERE or check out these links for more info: April Bootcamp & Bootcamp FAQ’s.
