Jan. 15 Newsletter

Your Fast-Track to a Flat Tummy & Tight Abs
The New Year is still young, and if you’ve decided to make this your year for losing the weight and tightening your abs, you’re in luck.

Getting a flat midsection really boils down to two things: 1) Getting rid of the fatty layer that is covering your abdominal muscles; and 2) Tightening and toning your abdominal muscles.

The following 7 Tight Abs Tips are your Fast-Track ticket to getting a flat, attractive midsection this year.

Tight Abs Tip #1: Perform challenging strength training abdominal exercises at least three times each week. Your abs are like any other muscle in your body—they need to be consistently challenged in order to become stronger and tighter.

Tight Abs Tip #2:
Stop eating junk. Processed foods, refined sugar and high fructose corn syrup do NOT belong in your diet if, especially if you want tight abs. Cutting these items from your diet will allow your body to maintain stable blood sugar levels, alleviating your body’s need to store excess sugar away in fat cells.

The fat stores created by excess sugar intake most often accumulate around your waist, covering up your abdominal muscles. Cut these items from your diet and replace them with real whole foods such as lean meats, vegetables, whole grains, nuts and fruits.

Tight Abs Tip #3:
Stop doing long and slow cardio workouts. Instead, use HIIT (High Intensity Interval Training) for your cardio workouts. HIIT training uses intense bursts of cardio peppered throughout your workout. This is a sure-fire way to rev up your metabolism and to get your fat stores to shrink.

Tight Abs Tip #4: Use resistance with your abdominal exercises. Crunches are great, but your body quickly becomes accustomed to the motion, rendering it less effective. Hold a medicine ball or dumbbell at your chest as you perform your crunches—this will force your abs to work harder, and will achieve better results.

Tight Abs Tip #5: Don’t be fooled. The market is flooded with ‘lose weight’ products and products that claim to flatten your stomach. Never waste your time or money on:

  1. So-called packaged health food that comes with weight loss claims. If it’s processed in a package with a bunch of chemical additives then it will not help you achieve flat abs.
  2. Abdominal exercise gimmicks as sold on late night infomercials – all you really need is your own body weight, an exercise ball and dumbbells or a medicine ball.
  3. So-called weight loss supplements. The magic pill for flat abs doesn’t exist, so you’d be wasting your health and money on a bogus product.

Tight Abs Tip #6: Target your lower abs. It’s easy to neglect the lower abs, but they are an important part of the equation. Incorporate the V-Up into your exercise routine:

Starting Position: Sit on the edge of an exercise bench; lean back to a 45 degree angle. Extend your legs out until they are level with the floor.

Movement:
Exhale and bring your knees and upper body close together, while contracting your abdominals. Inhale as you slowly release your legs, returning them to the starting position.

Tight Abs Tips #7: Challenge your core often. Don’t limit your abdominal exercise to the gym, incorporate core strengthening during daily life and throughout each workout. A strong core is the foundation for flat, tight abs.

There you have it! Seven tips that, when diligently applied, will help you shed the fat and tighten your abs.

But, keep in mind that your results will be seriously hindered if you do the same exercise routine over and over. Your abs need a progressive challenge in order to transform. This means new exercises, different resistance and increased challenge.

Call or email today to get started on a program that will challenge you, motivate you and transform your body.

Availability is limited — act now and achieve a slimmer you once and for all this year.

Instant Ab Flattener

How would you like to improve the look of your stomach in a matter of seconds? Simple. Don’t slouch. When you slouch, with shoulders rounded forward, your stomach pooches out. Instead, push your shoulders back, chest up, and pull your abdominals in. And just like that you look slimmer, and by keeping your abs pulled in you are strengthening your core.

Moroccan Stew

This stew is perfect for a cold winter day. It is packed with antioxidant-rich vegetables and fragrant spices. Serve this stew over a scoop of cooked quinoa or whole grain brown rice. Yield: 6 servings

Here’s what you need:

  • 1 1/2 cups plus 3 tablespoons water or vegetable stock, divided
  • 1 large size yellow onion, finely chopped
  • 2 large size red bell peppers, seeded and chopped
  • 2 or 3 garlic cloves, minced
  • 1 teaspoon agave nectar or pure maple syrup
  • 1 teaspoon ground coriander
  • 1/2 teaspoon ground cinnamon
  • 1/2 teaspoon ground cumin
  • 1 teaspoon grated or minced fresh ginger
  • 1/2 teaspoon saffron
  • 2 medium size sweet potatoes or garnet or jewel yams, peeled and cut into 1/2 inch cubes
  • 1 can (15oz) diced tomatoes, undrained
  • 1 can (15oz) chickpeas drained and rinsed
  • Salt and pepper to taste
  1. Heat 3 tablespoons water in a soup pot over medium heat. Add onion, peppers and garlic, and cook for 5 minutes. If the water begins to evaporate, add a little more.
  2. Stir in the agave nectar, coriander, cinnamon, cumin, ginger and saffron and cook for 1 minute, stirring constantly. Add sweet potatoes, and stir to coat. Stir in tomatoes, remaining 1 1/2 cups water and chickpeas. Bring to a boil, then reduce heat to low.
  3. Simmer until sweet potatoes are tender, about 30 minutes. Season with salt and pepper, then serve over quinoa or brown rice.

Nutritional Analysis: One serving equals: 141 calories, 1g fat, 29g carbohydrate, 6g fiber, and 6g protein.

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Jan. 1 Newsletter

27 Fitness and Fat Loss Tips
It’s New Year’s Day, and you have a clean slate.

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. Fat contains twice the caloric density of carbohydrates and protein, so limit the amount that you consume. Fill your diet with lean protein and carbohydrates from plants and whole grains.
  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.

The New Year’s Resolution Trap
Are you making a New Year’s Resolution today? If you do, keep this in mind: It has been reported that 92% of New Year’s Resolutions end in failure. Why? Because most people make resolutions that are simply unrealistic. They quickly get discouraged and then abandon the idea entirely.

To ensure that you accomplish your New Year’s Resolution, stick with a goal that is realistic rather than intimidating. Check out these examples:

  • Instead of resolving to lose 70 pounds by summer, commit to exercise 3-4 times each week.
  • Instead of resolving to give up all carbs, commit to bring healthy lunches to work instead of going through a fast food drive thru.
  • Instead of resolving to drop 3 sizes in 3 months, commit to losing 1 pound each week until you reach your goal weight.
  • Instead of resolving to never eat out again, commit to eating healthy all week and rewarding yourself with one meal out on the weekends.
Healthy Winter Hash

This simple recipe is the perfect meal for a chilly winter day. It is packed with tender vegetables, filled with protein and can be made with chicken or as a vegetarian dish. Serve it with a salad for a quick and healthy meal that the whole family will love.
Yield: 6 servings

Here’s what you need…

  • 2 medium yellow potatoes, peeled and diced
  • 1 medium yellow onion, diced
  • 3 large carrots, peeled and diced
  • 1 yellow bell pepper, seeded and diced
  • 1 red bell pepper, seeded and diced
  • 1 green bell pepper, seeded and diced
  • 2 cups chicken, cooked and cubed (or 1 package firm tofu, drained and cubed)
  • 1 Tablespoon olive oil
  • 1 Tablespoon fresh thyme leaves
  • 1 teaspoon salt
  • 1 teaspoon garlic powder
  • 1 can lowfat chili
  1. Preheat oven to 375 degrees.
  2. In a large bowl combine all of the vegetables and chicken. Drizzle the olive oil and mix to coat. Add the thyme, salt and garlic powder.
  3. Spread the mixture on a baking sheet, and cover well with foil. Bake for 30-40 minutes, until the vegetables are tender.
  4. Remove the foil and turn on the broiler. Broil until the vegetables are nicely browned, about 8 minutes.
  5. Top each serving with a scoop of warmed chili.

Nutritional Analysis: One serving equals: 230 calories, 4g fat, 28g carbohydrate, 6g fiber, and 20g protein.

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Claim Your FREE Bail Out Card

If you were new to Maplewood bootcamp in 2009 and bailed without completing the 4 week program I want to give you a FREE Bail Out Card.

I don’t care why you couldn’t make it or complete your camp. I do care about what you are doing right now in 2010 to reach your fitness goals.

I usually only do this for emergencies or an illness, for the Month of January you can come and make up the sessions you missed during 2009.

Remember camps are offered 7 days a week!
You have No Excuses!

Lets make 2010 your best year ever come on and join us. Space is extremely limited so act now.

Shoot me an email or give me call.

Carlos@maplewoodbootcamps.com
973-570-0200

2011 Body Transformation Offer Extended through Jan 4th!

Happy New Year to all of our Maplewood Boot Camp friends and family.

Get in shape this year with our even BIGGER and BETTER value-packed 3-month 2011 Body Transformation!

This specially priced program will offer you 3 months of UNLIMITED Boot Camp –which means you will have the option of attending boot camp 7 days a week, at any of our two locations: Memorial Park in Maplewood and South Orange Recreation Department in South Orange.

I have priced this special program at $690, which is a discount of
more than $400 off the regular price of 3 months of UNLIMITED Boot Camp (regularly $1,101).

To make this program your complete 2011 New Year’s Solution, I am
bundling it with these FREE extra bonuses (value $60):

* Yoga Mat
* Self Massaging Foam Roller
* The Game On! Diet Challenge Nutrition program

And for a limited time, I’m adding the extra incentive of an additional 20% off the already discounted price of $690.

Sign up now using the code 2k11resolutions before 11:59 pm Jan 1st JAN 4TH to claim an additional 20% discount ($138 savings) and pay only $552 for 3 months of UNLIMITED Boot Camp!

Sign up here.

Thank you for an incredible year. I’m looking forward to another AWESOME KICK A** YEAR!