If you want to get into great shape then you’ll be interested to know that 80% of your fitness results are attributed to your diet.

In our fast-paced society, eating is often done with little or no thought as to what exactly it is being ingested. Excess body fat is a direct outcome of this hurried, poor nutrition. Even if you have the best intentions with your diet, you are likely frustrated and fed up with extra pounds.

I don’t blame you for being confused about what you should eat. The media surely doesn’t help. One day the talking heads want you to give up all fats. The next day carbs are the culprit, and then acai berries become the holy grail of weight loss.

The food manufacturers increase confusion by printing misleading labels and bogus health claims.

Sometimes it seems like the whole system is set up to confuse and frustrate us into buying the latest and greatest packaged food.

The bottom line is that your physique is largely a result of what you eat, so the foods that you put into your body should be carefully selected.

It’s time to re-examine what you eat.

It all starts with reading nutritional labels. The nutritional content and ingredient list will give you everything you need to know about the quality of the food item.

I’ve outlined 5 ingredients that should raise a red flag when you turn over that package and find them listed:

Red Flagged Ingredient #1: High Fructose Corn Syrup (HFCS)
HFCS is a manmade sugar, derived predominantly from genetically modified corn. The sweet concoction has been shown to promote binges and hysterical hunger, and wrecks havoc on your blood sugar levels, promoting fat storage.

The introduction of HFCS into our food supply directly paralleled a 47% spike in Type 2 Diabetes cases as well as an 80% increase in obesity. Food manufacturers use HFCS in many mainstream products, including the following:

• Sauces (including ketchup)
• Yogurt
• Energy Bars
• Soft Drinks / Fruit Juices
• Processed baked goods
• Cereals
• Crackers
• Ice Cream
• Salad Dressing
• Most packaged snack foods

Red Flagged Ingredient #2: Hydrogenated Fat / Partially Hydrogenated Fat (Trans Fat)
Hydrogenated and partially hydrogenated fats have undergone such extensive processing that the chemical structure has changed from a “cis” shape, which the human body recognizes and utilizes, to a “trans” shape, which is foreign and destructive to human physiology.

Check each food label for the word ‘hydrogenated’ and avoid it diligently. Cutting out hydrogenated fats is a simple set towards looking and feeling your best.

Red Flagged Ingredient #3: Aspartame
Aspartame is an artificial sweetener that was denied 8 times by the FDA before being approved in 1973. Many scientists objected the approval, claiming that aspartame hadn’t been proven safe for use as a food additive.

MIT neuroscientist, Richard Wurtman, researched the effects of aspartame and concluded that it promotes cravings for foods high in calories and carbohydrates. Though aspartame is calorie-free it still causes insulin to be released, which job is to stow away sugar – when this sugar is not available, the result is often hypoglycemia and severe hunger. Not exactly a recipe for weight loss.

Red Flagged Ingredient #4: White Sugar
White sugar comes from the juice of a sugar cane plant that has undergone an intensive refining process. In this process all of the enzymes, fiber, vitamins and minerals are destroyed, rendering it nutritionally void. White sugar is also extremely high in calories, which your body loves to store away in fat cells.

Refined sugar has been linked to a weakened immune system, hyperactivity, ADD, mental and emotional disorders, dental cavities, hypoglycemia, enlargement of the liver and kidneys, and an imbalance of neurotransmitters in the brain. All that and it leads to weight gain.

Red Flagged Ingredient #5: White Flour
White flour comes from natural whole wheat that has been stripped of nutrients, vitamins and minerals. This results in a nutritionally void product that is packed with calories that release quickly into your system, creating a spike in blood sugar. As you know, this promotes fat storage and leads to hysterical hunger and cravings. You don’t need that.

Once you cut these 5 items out of your diet, you’ll be pleased with the results. Expect to lose weight, to have more energy and to feel better than you have in a long time.

If you’re serious about looking and feeling your best through purifying your diet, then focus on eating real food items. Real foods include lean meats, vegetables, whole grains, fruits, nuts and seeds.

Would you like to expedite your fitness and weight loss results? Call or email today to get started on a fitness program that will quickly transform your body.

Remember, while nutrition is vitally important for weight loss, true results are achieved through a combination of both nutrition and challenging, progressive exercise.

Coach Blair

When have you known me to have you restrict yourself in times of fun.

Even if your your team did not make it this year, I am sure you will still want to hang with friends eat, drink, and be merry!

While I won’t be eating like a pig this year, I still plan on enjoying myself.

Take a look at some recipes and tips that will keep your Super Bowl snacks low in fat and calories yet rich in taste.

These party eating tips will help you in any party situation that you may be attending or even hosting yourself.

Following these social gathering eating strategies may prevent you from gaining the 7-13 pounds a year most people do.

If you don’t believe me, go on Facebook and take a look at your friends now and think about how they looked several years ago.  I rest my case.

Here are some great appetizers:

• Fruit Salad (kiwi, green and purple grapes, strawberries -this will help with your sugar fix)
• Veggie Bowl (broccoli, carrots, etc with a dip on the side vinagrette dressing is tastiest and low fat & calories)
• Sweet Potato Fries – you can add some brown sugar
• Lean Deli Meats -chicken and turkey
• Skinless Wings- bake do not fry or you can simmer in a sauce
• Baked or Natural Whole grain tortilla chips with Fresh Guacamole
• Thin crust wholegrain veggie pizza
• Burgers -use lean beef sirloin

Here are some great desserts you can try:

• PROgrade Cravers (100% organic chocolate snacks bars)
• Low fat Ice Cream or Soy Ice Cream
• Low Fat Cheesecake -my favorite
• Protein Cookies if you bake these use protein powder instead of flour

Try these must eat Super Bowl Recipes.  Leave a comment and let me know what you think.

Guacamole

Instructions

1) Cut avocado in large chunks and mash coarsely in large bowl with a fork.

Add remaining ingredients and blend gently – leaving some small chunks is fine.

Taste and adjust seasoning with more pepper sauce, salt and pepper if desired.

Cranberry Barbecued Chicken Wings

• 18 chicken wings
• 1 can jellied cranberry sauce
• 1 1/2 tsp packed brown sugar
• 1 tsp prepared mustard
• 1 tsp worcestershire sauce

Preperation:

These recipes should get you on the right path to enjoying your food without guilt.

How Bad Do You Want It?

Blair

http://www.amblerbootcamps.com

I don’t know if you are one to make New Year’s Resolutions or not, but either way you’re probably thinking about how you can become fitter, healthier and happier than you are right now.

These 27 Fitness and Fat Loss Tips will get you on the right track for this New Year:

1. Visualize the accomplishment of your goals each and every day. Experience the taste of success and feel that sweet satisfaction.
2. Push the intensity of your workouts. Don’t kill time, burn calories by maintaining a challenging intensity.
3. Use smaller plates at home. This effortlessly reduces calorie intake and promotes weight loss.
4. Build accountability into your workouts so that you resist the temptation to take days off. The best way to ensure accountability is to work with a personal trainer either one-on-one or in a group training setting.
5. Believe in yourself. Know with conviction that you CAN accomplish your goals.
6. Drink water throughout your day. Do this by carrying a water bottle and opting for water rather than calorie-filled beverages. This simple action is extremely beneficial.
7. Maintain your metabolism by eating a healthy snack or meal every three hours. This food should be unprocessed, low in fat and high in fiber.
8. Don’t be afraid to ask for help.
9. Incorporate High Intensity Interval Training into your cardio workouts by performing bursts of high intensity rather than exercising at a single steady pace.
10. It’s not about will-power, it’s about want-power. You have to want it.
11. Do not eat processed foods. These items are high in empty calories and contain a plethora of chemicals that are harmful to your health.
12. Stop talking about losing weight. Start doing it.
13. If you have to eat out, always opt for low carb.  Protein and veggies are perfect here.
14. Be wary of products that are labeled as ‘health food’. Always read the nutrition labels.
15. Find a workout partner who is in better shape than you, or better yet work with a personal trainer to guarantee dramatic results.
16. Make a habit out of reading nutrition labels. Avoid items that are high in fat and carbohydrates.
17. Destroy negative self talk.
18. Avoid the trap of high-calorie beverages after your workouts.
19. Be consistent with your workouts. Exercise three to four times each week.
20. Expect more of yourself.
21. High fructose corn syrup should not be in your diet. It is high in calories and will quickly derail your weight loss efforts.
22. Challenge your body with each workout. Use different weights, do different exercises and break through plateaus.
23. Eat lots of whole plant foods. Vegetables, fruits and whole grains are filled with fiber and antioxidants, vital for your good health.
24. Do your cardiovascular exercise after weight training to ensure more fat burn. Your stored sugars will be depleted during the weight training then your body will rely on fat stores to get you through the cardio workout.
25. Set specific, measurable goals.
26. Start each day with a healthy breakfast. This important meal should be a balance of carbohydrates, protein and fat to get your metabolism going strong.
27. You deserve better…go get it.

After writing these tips, I realized how powerful and inspiring they are. Print this list and place it somewhere that you’ll see often – this will keep you motivated and pumped up to accomplish your goals.

If your New Year’s Resolution has to do with losing weight and getting into great shape (and whose isn’t?) then guarantee your success by working with a fitness expert who can guide you to success.

I’d love to team up with you – together we will transform your body in 2010!

Call or email to get started today.

By avoiding these common blunders, you’ll put yourself on the fast
track to results. Check out the following 5 fitness mistakes and the
solutions you need to avoid danger and to get fit fast.

Mistake 1: You use the wrong weight

The goal is to challenge your muscles, not to simply go through the
motions. If your goal is to be able to complete 15 repetitions and
you do this easily, then the weight is too light. On the flip side,
if you aren’t able to perform an exercise through its full range of
motion, and find yourself cheating on form, then the weight is too
heavy.

The correct weights will feel challenging by your last few
repetitions,but won’t force you to sacrifice form which can lead to
injury.

(All the women in my gym do some form of pushups, pullups, squats
and deadlifts.)

Mistake 2: You do the same routine

You may have noticed that most people do the same exercises each
time they visit the gym. Maybe you’ve been doing the same exercise
routine as long as you can remember – if it isn’t broken then don’t
fix it, right?

The truth is that exercise routines have expiration dates, and that
is the date that they begin to lose their effectiveness. As a rule
of thumb never use the same routine for more than 4 weeks.

(We vary the exercises regularly so you never get bored and achieve
optimal results.)

Mistake 3: You don’t warm up

Most people consider warm up time to be wasted time – they’d rather
jump right into the heart of the routine. What they don’t realize is
that a good warm up will allow you to perform at a higher intensity,
which means greater results.

The point of a warm up is to increase your muscle temperature. This
increases blood flow, muscle contraction and reduces muscle
resistance.Your warm up should last 5-10 minutes.

We do a 8-10 minute warm-up that I have been told is more intense
then most people’s workout)

Mistake 4: You use bad form

Gyms are filled with people performing exercises with bad form. The
two biggest reasons are that you aren’t concentrating on the
exercise, or you’re trying to lift weight that is too heavy.
Lifting with improper form almost always results in injury.

Take the time to achieve proper form, by doing so you’ll avoid
injury and will reap the full benefit from each exercise.

(Proper fitness coaching is the key)

Mistake 5: You workout alone

People who exercise alone are less challenged, less accountable and
typically see fewer results. It makes sense, doesn’t it? Why rush to
the gym if no one is there waiting for you? Why push yourself if no
one is watching? Exercising alone is a recipe for disaster.

(Imagine 10-12 ladies meeting you at the gym everyday and holding
you accountable.  Do you think you would get the results you
desire?)

The best way to avoid injury and to see results is to work with me,
your trusted source on fitness. I am passionate about seeing my
clients achieve results – without wasting time, energy and effort on
mistakes, that’s why I have decided to extend my Black Friday
Blowout Sale.  From now until December 5, you can get a full 30
days of 3DFitness Boot Camp for only $97.  Included with that you
get access to my 21 Day Rapid Fat Loss Diet that is guaranteed to
strip 5-10lbs and 1-2 dress sizes off you in  the first 21 days.

Call or email today to schedule a trial workout or go to
http://3dfitness.net to join.

Your In Health,

Coach Blair

Click here to view the embedded video.

Are you giving your fat-loss efforts your very best, or did you signal defeat before you even began?

How Bad Do You Want It?

Blair

What if you’re going out with your significant other, a sudden business lunch comes up or you just simply don’t want the food you have with you?

No worries! Just follow the guidelines I am going to give you about how to dine out without totally blowing your diet and you will be on your way to a leaner you in no time.

For example, at lunchtime, you will want to build your meal around a complete lean protein and fibrous carb (vegetable).   While dining out, be sure to keep your starchy carb to one serving.

Let’s say you decide to go to a Mexican restaurant.  You could order a wrap with chicken and plenty of veggies (ask them to go very light on the oil) with a side of black beans.

For fast food, I would recommend going to Subway and have a turkey sub with lots of veggies on whole wheat (hold the mayo but go for the mustard).   Even Wendy’s now has excellent chicken salads with a variety of veggies and some fruit slices as well.  Just be sure not to destroy a healthy meal by eating all that fat-laden dressing.

Later in the day, the rules change.  If your goal is fat loss, after about 3pm I only want you to order a lean protein and vegetables while dining out.  This is key because as it gets late, it’s a lot easier for carbohydrates to store as fat.

Anywhere you go, you will have a few good options if you so choose.   Go for the side salad instead of fries, request that your chicken or fish be grilled instead of fried.

Ask that your food be prepared with no oil or butter; request that sauces, condiments, and dressings come on the side. That way you can control how much of it you consume.   When eating salad, be sure to dip your fork in the dressing first and then in the salad.  You will save hundreds of calories here.

Here are a few more tips to ensure your success when you have plans to dine away from home.

Continue you regular eating patter during the day.   Do not  intentionally skip meals  in an attempt to save calories for later.  A better approach would be to slightly reduce your calories at each meal.

Also, if you begin feeling hungry before dinner, a trick I use is to eat 1-2 apples and drink 8-16 oz of water  to hold me  over.

You don’t want to go out to eat hungry.  You to relax, eat slowly, and enjoy the meal rather than trying devour everything in sight.

Another tip is be sure to order what you really want when eating out.   A common error is ordering what you think you should rather than what you really want.

Your goal should be to psychologically satisfy your craving so you don’t fall in to temptations later.

The most important point to remember when dining out is not to forget YOU are the paying customer and you can order your food to be prepared anyway you want.

Key points to remember:

If you’re dining out, eat a small snack beforehand so you’re not starved.

Develop a plan and stick to it.  Have someone hold you accountable, such as us.

You can go out to eat often and have a really good time, as long as you plan ahead of time.

How Bad Do You Want It?

Blair

http://www.amblerbootcamps.com

I decided in 2004 when I began training full-time and started making money, I would take a portion of a training session’s worth of income each week and invest it in my own education.  I went to Barnes and Nobles every week like clock work.  I didn’t have a lot of money at the time so my investment was mostly my time.  I committed to reading 1 book per week.  If there was a seminar or educational event in the area, I was there.  When I began to make a few dollars, I would buy a book or a DVD once or twice a month and read it and/or watch it over and over until I had enough money to by the next one.

My goal was to learn as much as I could so that I could answer any  fitness question someone asked me.  As a trainer, I was always embarrassed not to know the answer to someones question.  Because of my anal tendencies, over time, my data base of knowledge began to grow more and more.

In 2007 before I opened my gym, I met my mentors Alwyn and Rachel Cosgrove.  Now if you don’t know who they are, you must have been living under a rock for the last 10 years

Alwyn is the co-author of “The New Rules of Lifting for Men” and “The New Rules of Lifting for Women”.  He also writes for Men’s Health Magazine.  Rachel writes for Women’s Health Magazine and has a book called “The Fit Chick” schedule to be released in October.  They are the owners of Results Fitness gym in Santa Clarita, CA – voted one of the top 10 gyms in America 2 years in a row. Last week I had the privilege of going to Cali and spending a week with my mentors Alwyn and Rachel.

I say this not to impress you, but to impress upon you that in order to be the best, you must be willing to learn from the best.  A few ideas I learned during the week will help my clients reach their goals even faster then before.

When I opened my gym in 2008, I had a realization as a trainer, I could get anyone better results with my fitness programming and my instruction than they could get on their own.  I recognized that I’ve gotten to where I am today in my business because of my mentors programming and instruction, which is better than I could have done on my own.

“All top achievers have coaches”

- James Malinchak-

Coaches help a lot with things.  Most goal setting programs work something like this (from the book: The Secret Code Of Success)

1.  Set Goals (know what you want)

2. Take action towards your goals

3. Evaluate your progress

4.  Adjust the approach based on your evaluation

The problem with that is that’s not how it works for most people in the real world — here’s pretty much what happens:

1.  The Fog (you have no clarity – no idea of what you truly want)

2. Tread-milling (you’re busy – really busy – but you aren’t actually moving forward)

3.  Feel like a failure (as you didn’t get any closer to your goals)

4.  Try again (hoping that doing something over and over will somehow lead yo different results)

Hiring a coach helps figure out EXACTLY what you want – and provides ACTION steps to get you closer to that.

If you’ve been trying to reach your fitness goals for a while and it hasn’t been working, maybe it’s time you considered hiring yourself a coach.

For a limited time, 3DFitness is offering a 14 Day FREE Trial to our fitness boot camp.  I have a fail proof system I learned from my mentors that’s backed by my 30 day no questions asked MONEY BACK GUARANTEE.

I know a lot of gyms promise results, but at 3DFitness, we specialize at delivering RESULTS. Call around to the other local gyms and see who’s willing to put their money where their mouth is.

Click here if you want to LOOK BETTER NAKED

Blair

Kettlebells are a very cool addition to your training programs. I’ve been messing around with Kettlebells for a little over a year now – but just recently decided to get certified at Kettlebell Athletics (taught by RKC – Jason Brown and Pamela MacEleree).

I have a full set of KB’s at my gym and I use them regularly and to say I love them is an understatement.

Although Kettlebells have been around for a while, they’re just starting to become mainstream.

How do I know? Because they’ve made to the informercials…lol

What I like most about the Kettlebell is it’s versatility. I could have one Kettlebell and get a great workout in my living room or yard.

Several people have asked me – “Can you do Kettlebell Training for Fat Loss?

The answer is YES.

So I started thinking about different ways to incorporate Kettlebells in my gym into my clients workouts and that’s when I decided it’s time to start a Kettlebell Boot Camp class.

So why am I telling you all this?

Maybe you have always wanted to try out Kettlebells but didn’t have anyone to show you, or you just want to see what all the hype is about. Whatever your reasoning is, the staff at 3DFitness wants to help you out with that.

I want everyone to try out the hottest new craze in North America.

The class times are Mon, Wed and Fri, 5:00am – 5:45 and Mon, Wed, and Thurs 7pm – 7:45p and Sat, 9a – 10a

Beginners classes are Tuesdays and Thursdays @ 5am and 6pm

CLICK HERE TO SIGN UP for your FREE 14 Day Trial or call us at 215-552-8118.

This is a limited time offer so hurry.

P.S. – The first 20 people to sign up get a special bonus

Do You Want To Look Better Naked?

Blair

http://3dfitness.net

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