Jeff’s Stir Fry

Jeff’s Stir Fry

 

Ingredients

  • 1 lb frozen stir fry vegetable or California style vegetables
  • 1/4 lb chicken already cooked
  • 1 handful chopped pecans
  • 1 tsp turmeric
  • 1 TBSP butter
  • 1 TBSP honey
  • 1 TBSP soy sauce
  • 1 tsp flax seed mill
  • salt
  • pepper

 

Preparation

Heat butter in pan.  Place frozen vegetables, cooked chicken, turmeric, honey, pecans, flax seed mill, salt and pepper in pan and cover on high/medium heat.  Stir and cook till vegetables are soft then add soy sauce and remove from stove for 4 minutes and serve.

Roger & Diane: Tough and Resilient

I first met Roger and Diane at the Air Base.  They attended a class I teach there with some friends who eventually moved to Vegas.  I was extremely happy when they decided to join Boot Camp because I knew I would be gaining two super encouraging people.  I’ve watched Diane completely heal and get stronger after almost losing a leg to a horse mishap.  In addition, no one questions her toughness, she returned to Boot Camp three days after hand surgery.  Roger continues to get stronger and is tough as well never missing a day after a rupturing a Baker’s Cyst in the back of his knee and watching his calf swell to twice its size.  These two bring energy to any class they attend and this is their fitness story!

How long have you been exercising consistently?

We have always been the active type, but have been fairly consistent for the last 4 years.

What influenced your decision to get dedicated and be consistently active?

After watching family members and friends struggle with bad health, we knew we had to try to stay healthy and more mobile as we aged.   Roger has needed more cardio, while Diane has always been more weight management minded.  More recently, Diane has been steadfast in her determination to recover from her accident of a year ago.

How much stronger are you and what are the changes you’ve seen in yourself?

Diane says “I couldn’t even do a push-up when I first started, but now I challenge myself to do more and lift heavier”.  When Roger started joining Diane in her classes, he was surprised to see Diane barely breaking a sweat while he was totally exhausted.  He is strong enough now to almost keep up with her.

What is your favorite thing about Boot Camp?  What Exercise most scared you at first?

The people!  Everyone is so friendly and supportive.  Diane was very apprehensive about dead lifts, while Roger was not too sure about boxing/sparring.

Can you briefly tell me Why You continue to do Boot Camp?

We had progressed to the point that we needed a more strenuous exercise routine.  The exercises are challenging and fun, and the instructor is awesome!

What are some of your biggest barriers to staying active and how do you overcome those barriers?

Staying motivated is the biggest barrier, but having a workout partner and interesting and challenging classes keep us going.

Since becoming consistent with your exercise, what’s the biggest change you see in yourself physically and mentally?

More energy and getting stronger.

How would you classify your current eating habits?  (Great, Good, Bad, or Ugly)

Good.

Do you have a specific diet/eating strategy that you follow?

Diane counts carbs.  Roger tries to cut back on sugar, and eats whatever Diane won’t.

Do you have a favorite go to healthy meal or food?

Diane goes for breakfast, eggs and bacon.  Roger prefers steak and protein.

Do you have advice for someone contemplating starting a fitness/weight loss journey or advice for someone struggling to stay motivated?

Having a supportive and motivated partner has really been a key factor for us.  Start with setting realistic goals, be consistent and be patient. You will be surprised by the results.

These two are incredible and have an amazing relationship.  Three things we can learn from Roger and Diane.  Maintaining a strong healthy body is all the difference.  If Diane had not been in such great shape before her accident she might have lost her leg or worse.  In addition, her strength and health helped speed her recovery.  You never know when an accident may occur.  Second, it’s important to have and exercise partner that pushes you.  Diane and Roger push each other and both thrive as a result.  Last, it’s ok to have different eating habits as long as you both support each other’s goals.  I want to thank Roger and Diane for sharing their story and I hope it inspires you and your family!

Mike: Schedule Your Fitness Time, It Works!

The real secret for you to maintain a consistent fitness routine is putting it in your schedule and treat it like any other meeting you won’t miss.  To be consistent you must make it a part of your day like brushing your teeth or eating.  Today I want to introduce you to a great guy who did just that and it’s made a huge difference in Mike’s fitness and weight loss pursuit.  Take a quick read; this is Mike’s fitness story!

How long have you been exercising consistently?

10 months

What influenced your decision to get dedicated and be consistently active?

I saw the success that my wife was having and she pushed me to go and try it out.

How much weight/inches/jean sizes have you lost and what are the changes you’ve seen in yourself?

Since my highest weight, I have lost about 50 pounds.  I can also notice a huge difference in strength

What is your favorite thing about Boot Camp?  What Exercise most scared you at first?

My favorite thing about boot camp is the motivation and everyday is a different exercise.  The exercise that scared me at first was shadow boxing on Fridays.

Can you briefly tell me why you continue to do Boot Camp?

I continue to come to boot camp because I continue to see progress to overall better health.

What are some of your biggest barriers to staying active and how do you overcome those barriers?

My biggest barrier to staying active is finding the time in the day.  I overcome this by purposely not scheduling anything for the time that I go to boot camp. 

Since becoming consistent with your exercise, what’s the biggest change you see in yourself physically and mentally?

The biggest change that I see would be becoming stronger physically and mentally being willing to push myself harder on certain exercises.

How would you classify your current eating habits?

I just try and watch what I eat and don’t overindulge.

Do you have a specific diet/eating strategy that you follow?

I try to eat a larger breakfast, smaller lunch, and something healthy at night.

Do you have a favorite go to healthy meal or food?

Grilled Chicken Salad

Do you have advice for someone contemplating starting a fitness/weight loss journey or advice for someone struggling to stay motivated?

Don’t be scared!  Everyone at boot camp is friendly and is willing to help out.

I want to thank Mike for sharing his story with us today and want to hammer home a few great points Mike made in his story.  First, like I said at the top if you want to be successful at getting fit or losing weight you must schedule your fitness time and not let anything interfere.  You must make it a priority.  Second, don’t let fear prevent you from attending Boot Camp or any other fitness program that will help you get results.  Everyone’s pursuing the same goal and would love to help you and see you succeed.  The real key to weight loss is your diet.  You must pay attention to everything you eat to include serving sizes.  If you’re serious about losing weight and keeping it off nothing is off the table (count your carbs) but you must be careful to watch serving sizes and not over indulge.  You can do this just like Mike, take action and get started TODAY!

Jodi: Strength is Confidence

Consistency is the key to being successful with any endeavor.  Your health is no exception.  If you want great health you must consistently work on habits that build great health.  Today I want you to meet one of the most consistent, hard working and determined ladies I know.  Jodi has consistently attended Boot Camp for 2 years and in that time she had gotten stronger, dropped inches and improved her health.  This is Jodi’s fitness story!

How long have you been exercising consistently?

My TWO year anniversary at Expect Results fitness is this month!!  I have also always been a walker. I love a good, brisk walk.

What influenced your decision to get dedicated and be consistently active?

I really wanted to get stronger.  I wanted to strengthen my upper body and core. I was almost 50 when I joined ERF, and was beginning to feel my age. I just didn’t feel as confident and steady as I used to.  I want to be sure I stay fit and strong as I grow older.

How much weight/inches/jean sizes have you lost, how much stronger are you and what are the changes you’ve seen in yourself?

At first I dropped about 10 pounds, and a few inches.  However, I have added some of the pounds back. I know some of it is muscle, but some is that unwanted weight. I battle the carbs in my diet.  My strength has improved so much! I am lifting more than I ever thought I could. My clothes fit so much better.  And what a boost of confidence I have gained!

What is your favorite thing about Boot Camp?  What Exercise most scared you at first?

I love walking in and having a planned workout.  And it doesn’t matter what class I attend, I love the people.  ERF is such a great place to work out.  Dead lift probably intimidated me the most, but now it challenges me the most. I think I started at 75 pounds, and now I am lifting 145 at most.

Can you briefly tell me why you continue to do Boot Camp?

I have great support and encouragement at the gym, and I am having success and seeing results.

What are some of your biggest barriers to staying active and how do you overcome those barriers?

I think the biggest barrier was just getting started, but now it is a great habit. I cannot stand to miss!!!

Since becoming consistent with your exercise, what’s the biggest change you see in yourself physically and mentally?

I have definitely improved my overall strength. I feel so much better physically and mentally.

I feel better in my clothes.  And again, I have had a great boost in my confidence.

How would you classify your current eating habits?  (Great, Good, Bad, or Ugly)

I think my eating habits are good. I do enjoy eating a variety of foods, including occasional desserts (sometimes often). But at least I am working out and trying to monitor my diet.

Do you have a specific diet/eating strategy that you follow?

I try to eat more proteins, vegetables and fruits and practice portion control.  I try to limit my breads and sugar.

Do you have a favorite go to healthy meal or food?

Baked chicken and roasted vegetables.

Do you have advice for someone contemplating starting a fitness/weight loss journey or advice for someone struggling to stay motivated?

Find something you enjoy, stick with it, and find a buddy to join you. Join ERF, and go as much as you can!

I want to thank Jodi for sharing her story and insight with us.  Three things I want all of you to make sure and take away from her story.  Improving physical strength improves confidence.  If you’re a lady and have never lifted weights I encourage you to give it a try.  You will not believe the confidence you gain both physically and mentally form being physically strong.  Number two, the biggest problem for many people contemplating starting and diet and exercise program is getting started.  Don’t procrastinate; the time for change is now!  Stop reading right now and do 20 squats!  See you’ve started now get consistent.  Number three, find a friend that needs your support and help each other.  It’s easier to obtain a goal as a team.  Grab a friend or three and be accountability for each other.  You can do this and we would love to help!

Jennifer: The Scale Doesn’t Tell The Whole Story!

Physical set backs are one of the top things that derail fat loss goals.  This tenacious lady would not let a sprained foot early on in her fitness journey stop her progress.  She would strap on her boot and come to boot camp modifying anything that she couldn’t physically do because of her foot.  Due to her never quit attitude and her commitment to diet she has quickly seen some incredible results.  This is Jennifer’s story!

How long have you been exercising consistently?

Approximately 3.5 months

What influenced your decision to get dedicated and be consistently active?

To feel better, feel more confident and to increase energy so I can keep up with my teenagers.

How much weight/inches/jean sizes have you lost?

I have lost two jean sizes since starting boot camp.

What are the changes you’ve seen in yourself?

I barely made it through my first week and now I can do 2 classes a day.  I am definitely more confident and happier.

What is your favorite thing about Boot Camp?

My favorite thing about boot camp is the people!  I love the energy and not knowing what we are doing each day.

What Exercise most scared you at first?

The row scared me the most, I thought I might fall. 

Can you briefly tell me why you continue to do Boot Camp?

I continue doing Boot Camp because it’s like come to see family every day. 

What are some of your biggest barriers to staying active and how do you overcome those barriers?

I would say time and my proximity to the gym.  I’ve overcome this by making it a part of my day both on my way to work and on my way home.

Since becoming consistent with your exercise, what’s the biggest change you see in yourself physically and mentally?

Mentally, I am more focused and able to handle stress better.  Physically, I am stronger, have more endurance and can make it through the day without being sleepy.

How would you classify your current eating habits?

Great!  I truly love the Keto diet/lifestyle.

Do you have a specific diet/eating strategy that you follow?

Keto

Do you have a favorite go to healthy meal or food?

Sugar free iced white mocha and low carb pancakes.

Do you have advice for someone contemplating starting a fitness/weight loss journey or advice for someone struggling to stay motivated?

Consistency and commitment are the keys.  Think of it as a lifestyle and don’t worry about the scale it doesn’t tell the whole story.  Don’t be fearful, try everything and modify as needed.

I want to thank Jennifer for sharing her story with us and want to point out a few things that might provide others with motivation.  First, Jennifer mentioned that she has currently lost 2 jean sizes and said not to worry about the scale.  If you’re working hard in the weight room your scale weight will not decrease the way you want it to but you will be improving the health of your metabolism and you will lose inches and jean sizes.  Second, she mentioned several times about the people being one of her favorite things about boot camp.  A strong support system that motivates, encourages and holds you accountable are important to success.  Find that encouraging support system.  Last, one of the best things you can do for your mental health is get active and get strong.  Current research tells us that the stronger you become physically the more confident you become.  Improve your physical strength to increase your mental strength, the two go hand in hand.  You have what it takes to meet any goal you want to set.  The real key is being like Jennifer and not let anything get in the way of you taking action every day!

Scott: Best Shape I’ve Been In 25 Years!

Today I want to introduce you to a great gentleman who loves to fly.  Scott is a retired Air National Guard pilot who instructs our young up and coming American heroes in the simulators at Little Rock AFB.  Scott is one of our most consistent Boot Campers along with his lovely wife Teresa.  He consistently pushes himself to get stronger and in return is turning back father time.  This is Scott’s fitness story!

How long have you been exercising consistently?

10 months.

What influenced your decision to get dedicated and be consistently active?

To feel better about myself, lose weight and encouragement from my wife.

How much weight/inches/jean sizes have you lost?

Gone from size 38 to 34.

How much stronger are you?

I’m a lot stronger.

What is your favorite thing about Boot Camp?

Consistency and encouragement.

What Exercise most scared you at first?

Crunches.

Can you briefly tell me why you continue to do Boot Camp?

I am encouraged by my progress and want to stay healthy. 

What are some of your biggest barriers to staying active and how do you overcome those barriers?

I get distracted with other things. I make it a priority to exercise and am encouraged by my wife. 

Since becoming consistent with your exercise, what’s the biggest change you see in yourself physically and mentally?

My blood pressure has gone from around 140/85 to 115/70.  I’ve lost 25 pounds and feel much better about myself.  Best shape I’ve been in 25 years!

How would you classify your current eating habits?

Good. 

Do you have a specific diet/eating strategy that you follow?

Advocare products and cut way down on carbs and have increased protein. 

Do you have a favorite go to healthy meal or food?

I love chicken any way you serve it. 

Do you have advice for someone contemplating starting a fitness/weight loss journey or advice for someone struggling to stay motivated?

Get started now! Don’t wait. Shop wisely for food and build good habits.  

I want to thank Scott for sharing his fitness story with all of us.  I have a couple of things I want you to take away from his story.  First, he talks about the support and encouragement he gets from his wife.  This goes back to the importance of a strong support system, it may be your wife, sister or best friend but a strong support system is essential to success.  Second, he talks about success in things other than weight loss.  Scott mentions his clothes size and his blood pressure improving.  Fitness success can come in many forms.  Last, Scott talks about shopping wisely and building good habits.  The most important thing you can do is educate yourself about food and make the best choice possible no matter where you eat.  Whether it’s McDonalds or at home you always have the ability to make better choices that moves you closer to your goal.  Learn to count carbs and make great food choices every day.  Once again I want to thank Scott for sharing and encourage him to keep up the good work!

 

Cathy: I Never Thought I Could Be This Strong!

Today I want to introduce you to one of the friendliest ladies you’ll ever meet.  Cathy started attending Boot Camp almost one year ago today and has lost pounds, inches and gotten stronger.  She is never intimidated by anything and is always ready for a new challenge.  Cathy attends the lunch time class most days and is an encouragement to everyone.  This is Cathy’s fitness story!

How long have you been exercising consistently?

It will be 1 year on August 18th.

What influenced your decision to get dedicated and be consistently active?

Multiple friends invited me and I knew I needed to do something now that I’m in my 50s.

How much weight/jean sizes have you lost and how much stronger are you?   What are the changes you’ve seen in yourself?

I’ve lost 40 lbs and 2 jean sizes.  In addition, I’m much stronger than I’ve ever been in my life and more confident and outgoing.

What is your favorite thing about Boot Camp?  What Exercise most scared you at first?

I enjoy the feeling the exercise gives.  Meeting new challenges.  Surprising myself with what I’m able to do.  Lunges!!

Can you briefly tell me why you continue to do Boot Camp?

It gets me out of the house and active and having a good friend to do it with makes it much easier.

What are some of your biggest barriers to staying active and how do you overcome those barriers?

My eye spasm issues, but the understanding of my friends and your staff have made it more manageable. 

Since becoming consistent with your exercise, what’s the biggest change you see in yourself physically and mentally?

Physically much stronger and able to do things I never thought I could.  The weight loss has been life changing plus I have more energy and confidence.

How would you classify your current eating habits?

I eat much healthier than before I began.

Do you have a specific diet/eating strategy that you follow?

Cutting carbs and sugars and eating high quality protein.

Do you have advice for someone contemplating starting a fitness/weight loss journey or advice for someone struggling to stay motivated?

Take it one day at a time and find a buddy that will call you every day to keep you motivated and share your struggles with.

I want to personally thank Cathy for sharing her story and want to touch on a few things we can all take away from Cathy.  Number one, having a workout buddy can never be ignored.  If you and a friend are serious about losing weight and getting fit, doing it together is the real secret to success.  NOTHING helps you more than having a workout/accountability buddy!  Number two; always be willing to take on new things.  Never let anything scare you or keep you from confronting the challenge in front of you.  Cathy is always willing to try anything and always does it with a great attitude which brings me to point number three.  Most people experiencing the physical problems Cathy has experienced over the past 6 months would have thrown up their hands and quit.  Some days Cathy struggles to keep her eyes open enough to see what she’s doing due to her eye spasms.  Cathy is an over comer and doesn’t allow anything to slow her down or stop her progression.  If you have been telling yourself that you CAN’T get fit or lose weight because of this or that, STOP letting YOUR excuses win and become and over comer TODAY!

Momentum: Jump Start Your Fat Loss Journey With the Two-Week Challenge!

Have you ever watched a football game where both teams are competing touchdown for touchdown, then suddenly one team creates a turnover and everything changes?  The team who creates the turnover gains momentum and soon a 7-point deficit turns into a 21-point lead and a lopsided victory.  Momentum is the game changer whether in football or weight loss.  Get momentum going and everything gets easier.  If you are new to the weight loss journey or thinking of starting today I want to provide you with a TWO-WEEK CHALLENGE that will help you build momentum and get started on your weight loss journey.

Reduce Carb Intake

Reduce your carb intake for two weeks. Learn to count net carbs and lower your total net carb intake below 100 grams per day.  Reducing carb intake is the key component of fat loss.  Measure your waist and hips and check your progress.  It starts the ball rolling!

Strength Train

Start a consistent strength training program for two weeks. Increasing muscle mass improves metabolism and helps you burn more fat while resting.  Nothing increases overall metabolism and provides a longer fat burn like strength training.  Be consistent 3-5 days per week!

Eat More Vegetables

Eat 2-3 cups of vegetables a day for two weeks. Broccoli, cauliflower, zucchini, squash, spinach, and any other food classified as a vegetable.  For those of you who are just starting the changes to your diet, I’m not worried about types of vegetables.  Just eat vegetables every day for two weeks!

In addition, put cheese on everything.  Do everything you can to add fat to your diet.

Run/Walk Intervals

Start an interval run/walk program for two weeks. The key to an interval program is to work hard for 30 seconds to 1 minute, with a 1-2-minute recovery between the work intervals.  Complete 4 of these work/rest intervals if you’re just starting and increase one per week until you reach 8-10.  Do this 2-3 times per week. Doing 4-5 intervals per day will make a difference in two weeks!

Drink More Water

Drink 48 oz. of water per day for 2 weeks. Eliminate soda and sweet tea and concentrate on drinking water.  Carry a bottle with you all the time and drink up.  Make sure you add some type of no/low carb electrolyte drink mix to your intake, and yes that counts as part of your 48 oz.

Take the Challenge

Take the two-week challenge and get the momentum rolling in your favor.  Once you start losing fat and see the changes in your body.  More changes become easier and before you know it, a NEW YOU are staring back in the mirror.  Two weeks, 14 days and start the momentum!

Vanessa: Once Exercise Becomes a Habit It’s Easy!

There is more than one way to get fit and not every style fits everyone.  Today I want to introduce you to a Wonder Woman named Vanessa.  If you spend any time with Vanessa you can tell she is leader who leads with action and not words.  Vanessa’s pretty quiet but when the workouts begin she attacks them with focus and intensity.  She’s been working out for years on her own which takes dedication and commitment and has added Fitness Boot Camp to her regimen for a little socialization.  This is Vanessa’s story!

How long have you been exercising consistently?

I have been exercising for about 13 years.  I started out buying just about every workout video there is.  I got all kinds of exercise equipment and worked out at home.  I would get up at 4:30 every morning so I could work out before work. 

What influenced your decision to get dedicated and be consistently active?

I wanted to get healthy and that was the way to do it. 

How much weight/inches/jean sizes have you lost or/and how much stronger are you?  What are the changes you’ve seen in yourself?

 I have gained muscle and I can do things now that I couldn’t do before.   I have so much more energy too. 

What is your favorite thing about Boot Camp?  What Exercise most scared you at first?

What I love about boot camp is being around a group of people with the same goals.  It helps motivate me to continue to push forward.  Battle ropes, boy, I hated battle ropes!  Now, they are just a challenge that I was able to overcome. 

Can you briefly tell me why You continue to do Boot Camp?

I continue boot camp because it allows me a set time of the day to recharge and not think about anything else.  It allows me to focus on me and being fit. 

What are some of your biggest barriers to staying active and how do you overcome those barriers?

I got married last year and we stay on the run constantly.  It’s easy to let our busy schedule override staying active.  Boot camp helps with that a lot because I can work out during my lunch break.  If I miss boot camp at lunch because of my work schedule, it’s easy to make an excuse not to work out when I get home.  I’ve recently started overcoming that barrier by working out in my office when I can’t make it to boot camp.    

Since becoming consistent with your exercise, what’s the biggest change you see in yourself physically and mentally?

The biggest change physically is I’ve gotten more toned and gained more muscle.  The change mentally would be that inner voice telling me to push.  She can be pretty tough sometimes.   

How would you classify your current eating habits?

I would say good.  I manage to do okay at breakfast and lunch during the week.  Its supper and meals on the weekends that is more difficult.  My husband and I have different eating habits.  It makes it difficult preparing meals for two people.  I’m hoping I’ll win him over to the healthy eating side one of these days. 

Do you have a specific diet/eating strategy that you follow?

When I’m doing better on my eating, I choose clean eating strategy.  No processed foods. 

Do you have a favorite go to healthy meal or food?

Spinach salad with goat cheese, berries and almonds.

Do you have advice for someone contemplating starting a fitness/weight loss journey or advice for someone struggling to stay motivated?

Do it.  Don’t make excuses.  Just do it.  Once you get started and it becomes a habit it gets easier.  You’ll have set backs, but don’t let that stop you.  Get back up and start again. 

If you workout consistently you have a fitness story whether you have 100 lbs to lose or 0.  I want to thank Vanessa for sharing her story!  In addition, a couple things we can all take away.  Number one, whether you use workout videos, run or do boot camp the type of workout doesn’t matter.  It’s all about being consistent with the style that best fits YOU!  Number two, having fitness time allows you to focus on YOU.  Too many people neglect themselves until they are in poor health both physically and mentally.  Fitness time allows you to enhance both.  Number three, when you are in a family that has different eating styles the best thing you can do is fix meals that both will eat.  The easiest way to win someone over to healthy eating is preparing healthy choices mixed with the things they like to eat.  It may take a little time, but they will eventually try the healthy choices and find they’re not as bad as they think.  We’ve done this for years at my house and it allows everyone to eat what they like without straining relationships.  Once again I want to thank Vanessa for sharing and I hope her story inspires you to find your way to fitness.

A Little Extra Work: How to Improve Trouble Area’s

I know many of you have heard me say this but it’s true.  Forget about your scale weight and concentrate on losing inches and gaining muscle.  Muscle fuels metabolism and helps turn you into a fat burning machine.  If your unhappy with a part of your body instead of focusing on a number on a scale, focus on increasing muscle at or around that area.  For instance, many of you are unhappy with their chicken wings that jiggle.  The only thing that’s going to fix the jiggle is building muscle in the triceps and biceps.  Some folks are unhappy with their derriere.  Stop worrying about the size and concentrate on the lift.  If things are headed north you’re in good shape, just avoid the saggy south.  Finally, many of you want to eliminate your gut, this must be attacked from all three sides.  With that said let’s give you some additional work to hit those trouble areas.

Getting Rid of the Arm Jiggle

Toning arms and getting rid of the jiggles is probably one of the easiest things to do if your disciplined enough to be consistent with the training.  Add this to your training 2-3 days per week.

Exercise                                    Weight          Sets                       Reps

Close Grip Bench Press             Mod              3-4                          20

Row                              Feet Close to Wall      3-4                          10-15

Triceps Extensions              Heavy/Mod        5-6                          10-20

Dumbbell Biceps Curls        Heavy/Mod         5-6                          10-20

Getting Rid of the Other Jiggle

Keeping things firm on the backend requires the same discipline just different exercises.  Many of these we already do at Boot Camp but you may need to add an exercise, a few more sets or reps to your training 2-3 days per week.

*If you don’t want your legs to grow but want the backside firm use less or no weight and more reps.

Exercise                                  Weight               Sets                       Reps

Squats                                   Heavy/Mod          4-6                          10-20

Lunges                                  Mod/Body            4-6                          10-15

Band Walks                            Heavy                  4-6                          10-15

Bulgarian Squats               Mod/BodyWt            3-4                          10-15

Pelvic/Hip Bridge            Mod/Body Wt              4-6                          15-20

Removing the Keg to See the 6 Pack

The gut is a different animal.  You can do the perfect ab routine and your abs are going to look tight, but you won’t see them if they are covered with a layer or two of fat.  Great looking abs require a low carb/high fat diet, total body strength training and 10-20 minutes of high intensity cardio 3-5 days per week.  Improving your abs require the whole diet/fitness approach.

Exercise                                  Weight                Sets                       Reps

Low Carb/High Fat Diet  Less than 50g Carbs  3 meals                 Everyday

Bench Press/Push-ups         Mod/Heavy              4-6                          8-12

Shoulder Press                      Mod/Heavy               4-6                          8-12

Row                                       Mod/Heavy                4-6                          8-12

Lat Pull/Pull-ups                 Mod/Heavy                 4-6                          8-12

Squats                                   Mod/Heavy                 4-6                          10-20

Lunges                                  Mod/Heavy                 4-6                          10-20

Starfish Crunch                                                       4-6                          20-30

Circle Crunch                                    4-6                          10-15 each direction

Knee to Elbow Plank                                               4-6                          10-20

Run/Walk fast for 20-30 sec then run/walk slow for 1 minute.  Repeat this for 15-20 minutes 3-5 days per week.

The Little Things

Much of this will look the same as boot camp but a little extra work in trouble area’s will help you reach your goals.  Whether it’s a little extra arm work, a few extra lunges or squats, some additional road/track work or really counting and lowering those carbs, it’s all about doing the little things every day that makes the difference over time.