Fitness 'N' Oklahoma City

Archive for December, 2009

Here are a few of the designs I have thrown together. All design are from boot campers request, and I have added a few of my own.

I still have about 5 shirts to design but take a look at what you will be voting on so far. I will place a number next to the T-shirt design and if you like that design leave a comment. Only vote up to three times. Please leave your comment on the blog not face book or email. I will only tally the votes from the comments below. The top three T’s will be made.

Disclaimer: Some shirts may offend  (More shirts to come so you may want to hold off on using all your votes at once.

(CLICK ON ANY OF THE IMAGES TO ENLARGE)

FRONT BACK

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Can you believe 2009 is almost over.  As I talked with one of my boot campers this week we were discussing fitness trends for 2010. As I look ahead to 2010 I see some emerging trends that will be picking up steam and some that are going to be dying.

1. More emphasis on strength training: strength training is getting closer everyday to being accepted as the most effective exercise mode for losing body fat.  TV shows like the Biggest Loser (my wife fave) are introducing many people to the understanding, that weight training isn’t what is causing people to look “bulky and hulk-ish,” but rather the extra fat that is on top of the muscle.

2. Long distance running will continue becoming less popular for weight loss purposes: there are millions of American’s who are torturing themselves by running long distances in hopes of losing their muffin tops and reducing the size of their thighs. More people are going to realize that this isn’t a very effective way of losing body fat.

3. Running races will continue to boom: this might sound contradictory to the one above, but the allure and challenge that running a marathon, or a 10K brings is very powerful.  The desire to beat your last 5K run is a challenge many want to accomplish.  Running races provide a start and end and give instant feedback about how well you did.

4. Triathlons will continue to gain popularity: triathlon participation has exploded the past decade and will continue to gain momentum. The idea of cross training with 3 different activities is attractable to many people and the challenge that is brings to the person is very exciting and addicting. I think triathlons are great, especially the short distance races, but caution those who just swim, bike, and run for their exercise. You need to be doing some total body strength training, core training, and do a lot of work moving side to side and backwards to make sure your body doesn’t get overuse injuries.

5. Time efficient workouts: our lives aren’t going to be slowing down anytime soon, and we will have less time to devote to working out. 30-45 minute workouts will become the norm and people will realize that 60-90 min workouts are the thing of the past and aren’t necessary to get results.

6. Convenience is key: programs that are quick and easy to use and follow will gain popularity. Right now P90X is the hottest selling fitness product and it is a follow along DVD series that you can do at home with a set of dumbbells and a pull up bar.

7.  Exertainment: videos games like the Wii Fit will continue to be popular and new games and toys will be made that make working out fun and entertaining.  I still haven’t seen many of these new technologies actually get people working out very hard, but something like the Wii Fit is definitely better than sitting on the couch playing video games!

8.  Well designed group fitness programs: small and larger group training will continue to increase since the economy is making it difficult to pay $400-$800/month on a personal trainer.  The participants will get the knowledge and expertise of the trainer, but also the support and accountability from the group.  Side note: many gym group fitness programs DON’T fall under this category by my standards.  If someone is going to a class and just following the workout that the instructor is doing from the stage, then I feel like it falls short.  Each person in a class needs to be building friendships, be held accountable for their actions, have constant interaction with the trainer, be taught proper nutrition, and be able to have access to the trainer who is instructing.  This is why my Oklahoma City Boot Camp program is so popular and why many have a health club membership at the same time as being part of my Fun Bootcamp.

9.  Millions of more people will get suckered in to buying the latest and greatest ab gadget, and fat loss supplement. In 2010  millions and millions of more people will post on craigslist trying to sell these gimmicky products after they have been sitting around for the past year :

10.  Buy local or grow your own: As the truth becomes more widespread about where our food is coming from and how toxic and dangerous it is to our bodies, more people will “go green” and support their local farmers.  As grassroot documentaries like Food Inc (a must watch DVD!) gain popularity we will realize that we are voting with our paychecks each time we go to the grocery store.  If everyone decided they weren’t going to by Tyson chicken because of the awful conditions the animals are in, and the poor quality of the food, and instead by the free range chickens at the local farmers market or at the local dairy and beef farm, Tyson would either go out of business or adapt to the demands of the buyers.

10.  Kids fitness: With the obesity rate in children skyrocketing and adult onset diabetes now found in many children, there is going to be a huge emphasis on helping kids eat better and move more… but as I always talk about in this blog, it starts with YOU buying the right foods for the house, and being the example of healthy living through exercise and eating right.

11.  Project-X: with 2010 upon us I will be setting Project-X in motion.

Again as always having a blast bringing you my latest thoughts and inspirations hope you enjoyed my last post for 2010.

Sara and I are about to hit the road. But before we leave I just wanted to say Happy Holidays to you and your family from Sara and I.

I posted the Holiday workout from this morning, it isn’t the best ever but had to rush it a little so please enjoy. Also I am posting the actual workout below the video so you can have your friends and family do it.

Trainer B.

12 DAYS OF CHRISTMAS

On the first day of Christmas,
my trainer made me do
1 Atomic Push up with oblique crunch-ees

On the second day of Christmas,
my trainer made me do
2 Torso Rotation Push-ups,
And 1 Atomic Push up with oblique crunch-ees

On the third day of Christmas,
my trainer made me do
3 Suspended Pikes,
2 Torso Rotation Push-ups,
And 1 Atomic Push up with oblique crunch-ees

On the fourth day of Christmas,
my trainer made me do
4 Mountain Climbers,
3 Suspended Pikes,
2 Torso Rotation Push-ups,
And 1 Atomic Push up with oblique crunch-ees

On the fifth day of Christmas,
my trainer made me do
5 Overhead Squats,
4 Mountain Climbers,
3 Suspended Pikes,
2 Torso Rotation Push-ups,
And 1 Atomic Push up with oblique crunch-ees

On the sixth day of Christmas,
my trainer made me do
6 Jumping Lunges,
5 Overhead Squats,
4 Mountain Climbers,
3 Suspended Pikes,
2 Torso Rotation Push-ups,
And 1 Atomic Push up with oblique crunch-ees

On the seventh day of Christmas,
my trainer made me do
7 Side Plank Hip Drops,
6 Jumping Lunges,
5 Overhead Squats,
4 Mountain Climbers,
3 Suspended Pikes,
2 Torso Rotation Push-ups,
And 1 Atomic Push up with oblique crunch-ees

On the eighth day of Christmas,
my trainer made me do
8 One arm Burpees,
7 Side Plank Hip Drops,
6 Jumping Lunges,
5 Overhead Squats,
4 Mountain Climbers,
3 Suspended Pikes,
2 Torso Rotation Push-ups,
And 1 Atomic Push up with oblique crunch-ees

On the ninth day of Christmas,
my trainer made me do
9 Sit Up Presses,
8 One arm Burpees,
7 Side Plank Hip Drops,
6 Jumping Lunges,
5 Overhead Squats,
4 Mountain Climbers,
3 Suspended Pikes,
2 Torso Rotation Push-ups,
And 1 Atomic Push up with oblique crunch-ees

On the tenth day of Christmas,
my trainer made me do
10 Sprints and back,
9 Sit Up Presses,
8 One arm Burpees,
7 Side Plank Hip Drops,
6 Jumping Lunges,
5 Overhead Squats,
4 Mountain Climbers,
3 Suspended Pikes,
2 Torso Rotation Push-ups,
And 1 Atomic Push up with oblique crunch-ees

On the eleventh day of Christmas,
my trainer made me do
11 Paper Plate Body Saws,
10 Sprints and back,
9 Sit Up Presses,
8 One arm Burpees,
7 Side Plank Hip Drops,
6 Jumping Lunges,
5 Overhead Squats,
4 Mountain Climbers,
3 Suspended Pikes,
2 Torso Rotation Push-ups,
And 1 Atomic Push up with oblique crunch-ees

On the twelfth day of Christmas,
my trainer made me do
12 Low Rows with Over Head Tricep extensions,
11 Paper Plate Body Saws,
10 Sprints and back,
9 Sit Up Presses,
8 One arm Burpees,
7 Side Plank Hip Drops,
6 Jumping Lunges,
5 Overhead Squats,
4 Mountain Climbers,
3 Suspended Pikes,
2 Torso Rotation Push-ups,
And 1 Atomic Push up with oblique crunch-ees

So when it comes to fat-loss it can get overwhelming with all of the information floating around.  But let’s not forget that losing fat is simply a matter of creating a negative energy balance.

Simplified version, if we burn more calories than we take in on a daily basis, we’ll lose weight. No rocket-science here just all weight loss concepts revealed. Yet, most people are so worried about what types of carbs to avoid, which cardio machine to use, how many reps and sets work best for weight training, if their Nike Shox match their Under Armour shorts or if they should rock the hat instead (okay maybe that’s just me)

Our community is constantly searching for the quick fix, the  next best diet, the greatest fat burning workouts, fat burning supplements, advice from fitness experts, opinions from everyday people on fat loss forums that couldn’t tell their a*s from a hole in the ground.

To tell you the truth, there are literally THOUSANDS of ways to successfully burn fat and lose weight. Some are better than others, but nonetheless, there are a mega-load of methods that can get the job done. What we forget is that it still comes down to burning more calories than we take in over a period of time.

STOP! Over thinking the process, and follow these simple steps to creating a calorie deficit in your body.

• While keeping everything else the same, we can create a negative energy balance by eating less food

• While keeping everything else the same, we can create a deficit by exercising more (or more intensely)

• Or we can do both more effectively

Which one of these is the best?

Depends entirely on the individual, but assuming you don’t enjoy starving yourself day in and day out…and most people are way too busy to workout 10+ hours each week…I would have to suggest both cutting your calorie intake and burning more calories through an intense workout.

Look at it this way – creating a deficit of 1,000 calories per day simply by eating less and without changing anything else, you will have in theory burned off an extra 7,000 calories in 1 week. This would only equal a whopping 2 lbs of body fat. Not very satisfying at all…and who wants to eat 1,000 LESS calories each day for an entire week – no bueno.

That last paragraph sums up why people who do crash-diets almost always fail in the long run. It’s flat out too hard to be that disciplined for much longer than a day or two, let alone the months it would take to make significant body transformations.

Exercising more, without changing anything else in your day to day routine, would probably be an easier option, at least for me. But again, I could only last a few weeks before I’d get lazy or burn myself out…not to mention I hardly have time as it is. Plus, you have to workout like an absolute maniac to burn an extra 1,000 calories per day.

It should be clear by now that the best and fastest way to lose body fat – both short term and long term – is to lower the amount of calories you’re eating AND burn more calories through working out.

Theoretically, the more calories you cut through diet and the larger amount of calories you burn with exercise, the larger the energy deficit you create…and the faster you can burn body fat.

Remember this simple equation and if you’re not getting the fat loss results you want, STOP over thinking it – you’re either putting too much sh*t in your mouth, not exercising properly (this could be not working out consistently, not exercising hard enough or not following the right workout plan) or both.

Trust me you are not cursed, your genetics aren’t the reason behind your failed fat loss and you’re not doomed…it just takes an honest, no-nonsense assessment, a  few tweaks to your nutrition plan, workout routine or both…and you’ll be on your way to a tight body in no time. It really IS that simple.

Class Dismissed!

If you enjoyed this please leave a comment below.

As always if you would like to see an article about something just drop me a comment and i will get it on here.

If you are ready to get into incredible shape and get into your skinny jeans check out Oklahoma City Indoor Boot Camp here.

Here is a question I get on any given day.  “Should I eat breakfast before my workout or after?”

ANSWER: If you plan on working out shortly after waking, say within 30-45 minutes eat after your workout. If your workout is going to take place a couple hours after waking, eat something light within 30 minutes of waking.   Yep it is that easy.

But wait their is more ” What should I eat?” If you have asked me this, you know my common answer is Oatmeal but that is kind of boring so let me go over a few more things to add to the list.

We all know breakfast is important… Right? Of course we do.  I will save the reason why for another post but if you aren’t familiar with the quote “Breakfast is the most important meal of the day” you need to stop reading and Google the importance of breakfast.

And take a quick note of this….Get at least 7 grams of protein for breakfast. Your muscles need it to repair. Whether you are working out before or after  breakfast it is important for the guys and the ladies. I put a chart on the bottom to help you out.

Okay here we go.

• Fruit and Cottage Cheese Combo

Low Fat Cottage Cheese your favorite fruit and your set.

• Eggs with peppers

I personally love eggs but if you don’t, skip this one. Egg whites are your healthier choice rather than the whole egg.  Scramble with with some olive oil, cut onions, green peppers, pinch of black pepper, spritz a little lemon on and eat with a piece of whole-wheat toast.

• Whole Grain, High Fiber Cereal

Any cereal will do that is whole grain and high in fiber, I prefer Kashi Golean Crunch. Add low-fat milk or soy milk (which has 1/3 the saturated fat of 1% milk), perhaps some berries if you like.

• Oatmeal, flaxseed, blueberries & almonds

To me, this is the perfect breakfast that is why I always refer to it as my ultimate suggestion.  The only difference between steel-cut oatmeal, and the instant kind is the fiber. After microwaving the oatmeal, add ground flaxseed (flaxseed helps fight everything from heart disease and diabetes to breast cancer), frozen blueberries, and crushed almonds.  That’s four power foods, full of fiber and nutrients and protein and good fats, with only a couple of minutes of prep time. It even taste good!

• Scrambled tofu

If you didn’t like the eggs suggestion you can use tofu instead. Add some peppers, broccoli, green peppers, all cooked in olive oil. Very fast but I won’t say it is delicious. I personally cannot stand tofu or this recipe but it is perfect for non tofu haterz

• Fresh berries, yogurt, granola

Get low-fat yogurt (not non-fat, it has too much sugar) or soy yogurt, cut up your fruit add some healthy cereal and it is ready to go.

• Grapefruit with whole-wheat toast & almond butter

Sara loves this for a quick breakfast, sprinkle on a little bit of sugar to make it bearable.  The almond butter is healthier than peanut-butter, with lots of extra protein to fill.

• Fresh fruit salad

Fresh or frozen fruit sliced, diced, smashed, cut, ripped, and grated up.  Okay maybe not all mutilated but this is quick and will help keep your skin looking young well into your 80’s.

• Protein shake plus some

This is a great one for the guys. Ladies beware that too many of these throughout the day will cause you to gain weight. I use wal-mart brand protein powder (a lot cheaper than the big brand names), but any protein works well. Blend up with low-fat milk or soy milk, some frozen blueberries, and perhaps some almond butter or oatmeal. That may sound weird, but it’s actually pretty good, and pretty filling. A little ground flax seed never hurts.

• Fruit Smoothie

My wife and I make a lot of these every week. They are perfect for anytime during the day. Grab some frozen fruit, add a little low fat yogurt,  small amount of  “Simply Grapefruit” 100% pure squeezed grapefruit, soy milk. Then let blend for a couple minutes and enjoy.

Again as always having a blast bringing you my latest thoughts.

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