Want weight loss? Stop the excuses

We all have them:  "I have no time", "I work too much", "I can't get up early", "I don't know what to do", "my diet sucks" ....blah blah blah.  Well, a fitness colleague of mine is doing something really crazy with regard to banishing a lot of these excuses from our minds and our mouths.

 You've heard me speak of him before when he helped several thousand people lose weight as part of his free "Mid Year Resolutions" program last summer.  My friend Jeremy Nelms is at it again!  Read on to see what he's going to do and how you can benefit from it.........

Jeremy owns a personal training studio in Palm Beach Gardens, Florida, and he is moving into his studio for the next 60 days where he will sleep on an air mattress, work 12 hour days, sleep only 7 hours a night and prepare his meals from a very minimal make-shift kitchen there at his studio.  He'll work out only 45 minutes per day, up to six days a week and he'll log his weight loss progress over the 60 days.  He's doing it to show us all that a lot of the reasons we give for not reaching our fitness goals are really just excuses.  

So, what's in it for you?  Some free stuff, that's what!  He's going to give away a free 4-week fat loss workout program, AND a nutrition DVD just for visiting his blog!  He'll also be logging his food and exercise every day, so if you return to  his blog often over the next 60 days, you can learn just what he's doing (and eating) to lose weight successfully.

He moved into his studio last night and he just uploaded a video today (in his underwear, no less!) to kick off the program.  You've gotta see it to believe it!

Log on here:  www.NoExcusesFatLoss.com/blog

Jeremy called me a couple of weeks ago to run this idea by me and ask me if I thought he was crazy. Well,  yeah, I think he's kind of crazy, but it's a it's a GREAT idea!  Jeremy is just one of those cool guys who will go to GREAT lengths to get people motivated (even if he has to strip down to his undies to do it).  

So, head over to www.No.ExcusesFatLoss.com/blog and grab some great FREE workout and nutrition information for yourself.  

Now you've got TWO trainers on either end of the U.S. committed to your success!

Becky

Build strong legs--and burn some SERIOUS calories

I hope everyone is set for a great weekend!  We should have wonderful weather, so please make a point to get outside and enjoy a great "extra" workout before our next boot camp workout.  This weekend's homework workout will not only give you an excellent cardio workout, it is going to improve the strength of your legs.  

I've invited a few "visitors" to my blog post today.  They're considering joining up for the Almaden boot camp, the Los Gatos boot camp or the "Fit and Fabulous" FitCamp in Willow Glen.  Welcome to my blog!  This is where you'll find additional fitness facts and info, additional workouts, and a place for all lifeSport Fitness boot campers to "congregate".  Please scroll down and try the "homework" workout along with my current boot campers.  I hope to see you in a November camp!  We're a fun group of people--give us a try!

For folks in my Los Gatos boot camp, remember that we have our Freaky Fat Loss workout on Thursday, October 30th.  You must bring a 6-12 pound pumpkin (uncarved, please!) to class, as it will be your workout buddy for the entire class :-).  Don't miss this class!  There might even be some treats......................

For the "Fit and Fabulous" ladies at the Willow Glen boot camp, please make sure you have ordered your bands.  You'll need them on the first day of camp. If you haven't ordered them,  click here   and order a light, medium and heavy "economy tube".  You'll get your door straps for free with your purchase.

Finally, registration closes for all November boot camps on Thursday, October 30th.  If you have not already done so, click HERE to register.  

Oh, and don't forget my November referral bonus!  The camper referring the most friends to a November camp will not only get a 20% discount on December camp tuition, but also a FREE ONE YEAR subscription to an online meal planning and nutrition program!  Woo Hoo!

Okay, on to your weekend workout.  

After a 3-5 minute workout, please do the following:

Walk fast or run for 3 minutes

Perform walking lunges for 1 minute

Walk fast  or run for 3 minutes

Perform body weight squats for one minute (advanced folks, make 'em jump squats)

Walk fast or run for 3 minutes

Perform jumping jacks for 1 minute

Repeat this sequence two times for a 24 minute workout, or 3 times for a killer 36 minute workout.

Remember to stretch and re-hydrate after you cool down.

Committed to your success,

Becky

Want to lose weight? Do interval training!

Yes, my Los Gatos boot campers know the benefits of interval training:  More calories burned per session, an elevated metabolic rate for several hours after the workout, improved "fat burning" potential, and shorter workouts (yeah!).  With this in mind, I give you your weekend  homework.

As always, please make sure to do a good 5 minute (or more) warm up to prepare your body for the workout. You can do this workout at home, at the track or wherever you want. You'll need a jump rope (although you can  "fake" the jump rope portions by simply doing the 'Ali shuffle' in place).

Two minutes of jump rope

Jump squats (40 seconds on, 20 seconds recovery) Rookies:  Do regular squats

Two minutes of jump rope

FAST lateral shuffles  (40 seconds on, 20 seconds recovery)

Two minutes of jump rope

Walking lunges (40 seconds on, 20 seconds of recovery)

-30 second water break-

REPEAT

Repeat this cycle 3 times (2 times for rookies) for a killer 27 minute workout.

Please remember to cool down after this workout by walking around for about 5 minutes, and finishing up with a good stretch.  Don't forget to stretch your calves!

Leave a comment here to let me know how you did!

Congrats to one of our newest rookies, Dina, who has reported that she's already lost 3 lbs!  Way to go, Dina!

Have a fabulous weekend everyone!

Committed to your success,

Becky

Want weight loss? Sprint!

Rev your metabolism into overdrive with sprints and watch fat melt off your body!  It's a much more effective way to lose weight than dieting or long, slow cardio workouts.  Plus, your workout is over more quickly!

Folks in my Los Gatos bootcamp, please do this workout Friday, Saturday or Sunday.  

Find your nearest friendly track and do the following:

First, warm up by walking for 3-5 minutes

1. Sprint (or walk as fast as you can) for 100 yards

2.  Recover around the curve of the track

3.  Sprint (or walk as fast as you can) for 100 yards

4.  Recover around the curve

 5. Do two sets of 12 dips on the bleachers

6. Repeat steps 1-4

7. Do 2 sets of 12 push ups on the bleachers (hands on a step, feet on the walk way)

8.  Repeat steps 1-4

9,  Do 2 sets of 15 body weight squats 

10. Cool down by walking one full lap around the track

This workout should take you less than 20 minutes, but if you really go "all out" on the sprints, you'll incinerate a ton of calories, and boost your metabolism for awhile after the workout.

Although I think there's nothing inherently bad about long cardio workouts, they are,  well....long.  When you're short on time, interval sprints are ideal. If you're looking to lose fat, interval sprints need to be part of your program.

Los Gatos boot camp folks----let me know how your homework goes and leave me a comment here!!!  Maybe there will be a Prograde Craver in  your future!!

Committed to your success,

Becky