Do you know what women want? We like to think we do. There’s a lot of great activities lined up for this event. You must RSVP as space is limited. Email me asap to reserve to your spot. Please come out and support me for this event.
How Bad Do You Want It?
Blair
Well today is the first day of Spring and you know what that mean. Yes it means FREE Rita’s Water Ice.
Why am I telling you this? Just because I whip people in to shape for a living, I’m still human.
So why can I indulge in a Rita’s water Ice without feeling any guilt? Because I know when and when not to consume sugary foods.
For starters, I’m always certain to include them in part of my 10% weekly cheat and immediately following exercise. Second, I added a scoop of protein powder to my water ice to enhance recovery.
For those of you who have read some of previous blog articles, know that you are allowed to break your diet 10% of the time. However, the rules change when starchy foods are eaten post-workout. This is the time your body is craving protein and the sugar helps upregulate it into the blood stream faster.
Even though I have my own gym, the problem I ran in to was Iwas already home and didn’t feel like going back there. Take a look below at this 27 minute workout I did in my living room so I could indulge. Enjoy!
Squats – 1 min
Pushups – 1 min
Plank – 1 min
Rest 1 min between circuits and Repeat 3 times
Water Jug Swings – 1 min each arm
Chair Dips – 1 min
Burpees – 1 min
Rest 1 min and Repeat 3 times
Just to recap, it’s okay to indulge in sugar laden foods 10% of the time. However, if you consume those foods post-workout, you add an extra insurance policy that they won’t turn to fat.
How Bad Do You Want It?
Blair
Regardless of what you think of the current administration, the media has made one thing perfectly clear: Women everywhere are BIG fans of Michelle Obama’s arms including my personal training clients at my gym in Ambler.
Now I know that past First Ladies have not worn sleeveless dresses. And you may not think it’s appropriate. You may love it. Whichever way you feel I think we can agree on one thing: The woman DOES have some sexy arms on her!
In fact, I’ve seen some reporters condemning her arms because they are flat out jealous of how good she looks.
After doing some research online it’s become clear that the First Lady makes it a priority to exercise. In fact, according to news reports she and the President get up at 5:30am three times a week to workout. Imagine that, two people as busy as they are MAKING time for fitness. Kind of puts the lame old excuse, “I’m too busy”, to rest of good, no?
Hopefully whomever is designing her fitness program is recommending she consume the proper post-workout nutrition. You see, research has shown that recovery of muscle nutrient stores can be enhanced by consuming a specified mixture of carbs and protein immediately after a workout. This greatly improves the recovery time from exercise.
What does that really mean?
It means you’ll make the most of your workout so you can get those sexy, toned arms as fast as possible. It’s also exactly why I recommend a recovery shake to all my clients at my gym.
And while I have no idea if Michelle Obama enjoys College Basketball, Prograde Nutrition is having a sale on their Prograde Workout recovery shake to celebrate “March Madness.”
Which is great news for you because this delicious shake will help you accelerate your lean tissue growth and fat burning. And that means the fastest way possible to sexy arms!
Here are all the details:
– Again, because it’s College Basketball March Madness , the sale is 10% off all purchases of Prograde Workout
- When you checkout you will enter this coupon code to save the 10%: NCAA2009
(yes, that is UPPER case sensitive)
- The offer cannot be combined with others from Prograde Nutrition and it ends this Friday, March 20th at 11:59pm EST.
- If you choose their Smart Ship option the coupon applies to the first order only.
- Prograde Workout is NOT available in stores anywhere. You can only find them online here: Prograde Workout
Look, I’m not kidding about how much Prograde Workout will improve your exercise performance. It tastes great and it’s ready to drink in less than 60 seconds.
How Bad Do You Want It?
Blair
PS – Remember, it’s 10% off all Prograde Workout purchases this week only. The sale ends this Friday, March 20th at 11:59pm EST.
PPS – Prograde Workout is NOT available in stores anywhere. You can only find them online here: Prograde Workout
Question: What is the best and fastest way to lose 20lbs of fat?
Answer: The answer really depends on how much time a person can devote each week to the gym.
The entire fat-loss process hinges on EPOC – Excess Post Oxygen Consumption – which is simply the recovery of the metabolic rate back to pre-exercise levels which can require several minutes for light exercise and several hours for hard intervals.
Now that's a raging inferno
Think about a forest fire. You understand that it doesn’t just burn for an hour and then burn out. It must gradually burn out over time until there is no more fire. The fires peak could have been several hours ago, but there are still flames being produced for a long time afterwards.
Our goal is to keep the fire burning as long as we can. Forget about how many calories you burn during a workout, but how many additional calories you are burning every minute throughout the rest of the day. The way we train at my gym in Ambler is like a raging inferno compared to the small fires most produce when they train.
I am in a very envious position compared to most. My mentor Alwyn Cosgrove is the best in the business when it comes to fat-loss. Fortunately, I had the privilege of learning the hierarchy of fat loss first hand.
THE HIERCHY OF FAT-LOSS
1. Correct Nutrition – diet is, was, and will always remain the best tool for fat loss. You cannot out train a crappy diet so stop trying.
2. See #1 – Yes it’s that important I put it on here twice.
3. Metabolic Strength Training – Small circuits with short rest, the weights also must be heavy with time under tension approaching 60s
4. High Intensity Interval training – short sprints, followed by recovery
5. Aerobic Intervals- slightly longer sprints, followed by recovery
6. Steady state Cardio – putting in work at a steady pace like jogging
7. low intensity Cardio – the mythical fat burning zone
8. A qualified professional to put it all together for you.
I’m actually going to be doing a seminar on this very thing at my studio in April. If you are interested in attending, let me know.
How Bad Do You Want It?
Blair
I have been hearing far too many excuses as to why you are not achieving the results you want. I have heard everything from it’s too hard, to I need an easier diet.
Please understand in order to get the body you truly want and deserve, it’s going to take a lot of hard work and discipline. If you are not willing to put in the work, then say that but stop making “excuses”.
An excuse is nothing more than a cop-out because you do not want to buckle down and do what’s necessary to achieve your goals. The more excuses you make, the easier it is to justify your behaviors. Soon you will have convinced yourself that you really don’t need to lose any weight.
If you look like this, we'll need more than 12 weeks
We are a little less than 12 weeks away from Memorial Day weekend which some refer to as the unofficial start to Summer. Here’s what I want you to do, put on your bathing suit and take a picture of yourself. If you like what you see, great! If not, you need to get your but in gear and start making some changes today.
In 12 weeks I have seen clients drop body fat in excess of 40 lbs. Picture yourself 20-40lbs lighter in 12 weeks. How would you feel if you walked on the beach that way this Summer? This could be the year you finally reveal your six-pack abs.
Now I need you to refocus for a minute and take a look at the picture you just took because this is how you are going to look this year if you don’t get your act together soon.
No worries though, if you want help – click here.
How bad Do You Want It?
Blair
WWW.3DFitness.net