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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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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