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I hope you’re looking forward to LOSING weight this holiday season instead of gaining it like usual!!

Stay focused, stay fit!

ZAY

What up?!

I know I’ve been out for a minute on posting my workouts, so some of you may be wondering if I’m still even working out!
Obviously I have been, not as frequently as I would like, but I have been working out.

I’ve just been so damn busy with everything recently! Getting the boot camps up and rolling, changing some things around in the business, looking for a new daycare for the youngin, looking for a new place to live, my AC just died yesterday…….it’s always something!

But that’s what makes life interesting, right?!

So here’s the workout I busted out today.

Warm-up

The usual

Strength Workout

Incline BB bench press
4 x 6-8 reps

Full Body Circuit Workout

I just set the timer for 15 minutes on this one, and managed to make it through 3 times.

*Sledge Hammer strikes on big tire 10reps each side

*Plyo Jumps onto tire 10 reps

*Training Ring Pushups 10 reps

*Pistol Squats on tire 10 reps each leg

*Pull-ups 10 reps

*Rope exercises 30 seconds

And after that I was spent! I was sick a couple of weeks ago, so I’m still trying to build my endurance & stamina back up for some of my longer, more intense workouts, but they’re coming, don’t you worry!

Til next time,

STAY FOCUSED, STAY FIT!
ZAY

What Up?!

Just trying to get after again yesterday with an intense, strength & muscle building, fat burning full body circuit workout!!

Straight to it!

Dynamic Warm-Up

*Prisoner Squats
*Jumping Jacks
*Seal Jacks
*Tube Walking

Strength Exercises

*Power Cleans
5, 5, 5, 5 (135 lbs, 135 lbs, 185 lbs, 185 lbs)

*Flat BB Bench Press
5, 5, 3, 3 (225 lbs, 275 lbs, 275 lbs, 315 lbs)

Strength Circuit

Repeated 3 times, minimal rest between sets, 2 minutes rest between sets

*Burpee/D.B. Power Clean/Front Squat/ Shoulder Press (8 Reps)

*Training Ring Dips (10-12 reps)

*Single Leg Squats (10 reps each leg)

*Close-Grip Pullups (10 reps)

*Plank to Pushup Position (12-15 reps)

*Rope Overhead Tricep Extension (12-15 reps)

*D.B. Curls Alternating (10-12 reps)

*Seated M.B. Rotation (10-12 reps)

That’s it!!

Now get after it!!

STAY FOCUSED, STAY FIT!!

ZAY

What up?!

So I was feeling pretty good today, I actually had a break during the middle part of the day for once, so I was able to work out after having a few good meals in me and a decent amount of energy.

The video below is of the strength circuit part of the workout; I didn’t have anyone there to film the first part of the workout.
I apologize about the last minute or so of the video being sideways……my camera girl is new to using the flip cam, and I didn’t realize she had done that until after watching the video!

So here’s the killer fat shredding, strength building circuit workout I did today!

Dynamic Warm-Up

Repeated 3 stes, 10 reps each, no rest

*Prisoner Squats
*Jumping Jacks
*Seal Jacks

Strength Exercises

*Power Cleans
4x 5, 5, 5, 3 (135 lbs & 185 lbs)

*Incline B.B. Bench Press
4×5, 5, 3, 3 (225 lbs, 245 lbs, 255lbs)
Strength & Fat Burning Circuit

Repeated 3 times, minimal rest between exercises (as you’ll see in the video), 2 minutes between sets

*Sledgehammer Tire 8 reps (per side)
*Take Off Sprint Pulling Tire (Up & Back)
*Pulling Tire (Up & Back)

*Training Ring Pushups 12-15 reps

*Single Leg Squats on Bench 8 reps (per leg)

*Training Ring Rows 12-15 reps

*B.B. Push Press 6-8 reps

*1 Arm D.B. Swings 6-8 reps (per side)

And that was it!

The video below was the 2nd set through of the circuit.

No intro or anything on the video, just straight raw strength, endurance, muscle-building, fat melting action the whole time!!

So that is it for today!!

Have a great weekend!

Til next time,

STAY FOCUSED, STAY FIT!!

ZAY

What Up?!

So I was off from working out for a few days; we’ve had alot going on at St Augustine gym Every BODY Fitness and I’ve been trying to get some things going at the newest health club in Lake Asbury, My Time Fitness as well.

So I decided to get back to it with another full body weight training routine.

But first, you’ve got to check out the first few minutes of a clip of what not to look for in a personal trainer.

Altho this is pretty freakin’ funny!

Dynamic Warm-up
3 sets, 10 reps each

*Prisoner Squats
*Jumping Jacks
*Seal Jacks
*Pushups w/ rotation

Muscle Building Circuit Routine

3 sets; minimal rest between exercises, two minutes rest between sets

*B.B. Squats 225 lbs. (12 reps) I “tweaked” my knee last week, so I was in a lot of pain, so that’s why I only used 225.

*Flat B.B. Bench Press 225 lbs. (10-12 reps)

*Bulgarian Split Squats 40 lbs each hand (10 reps each leg)

*1-Arm D.B. rows 80 lbs. (10 reps each hand)

*1-Arm D.B. Swings 60 lbs. (8 reps each side)

*Rope Triceps Pushdowns 21s

*Cable Curls 21s

And that was all I had for today. I’m still trying to my stamina back up from having most of last week off.

Til next time,

Stay focused, stay fit!
ZAY

Ok,

I’ve posted an email below that I got from a friend of mine. He is getting ready for his upcoming wedding this summer, and he has been busting it working out, losing fat, building muscle. He looks great! Looks like a totally different person than he was a year ago.
He’s always asking me questions about how to step up his training, take it to the next level, or avoid plateauing.

I’ve posted the exact email below, as well as my response to him, b/c this goes to show how even “personal trainers” can mis-inform people, and I think a lot of folks are still caught up on the low-carb thing, even though that fad passed about four years ago.

Friend’s email
“Hey bro,

What do you think of the Keto diet? I had a trainer at the gym recommend it to me. So, I of course did some research and it sounds legit. Amp, the trainer, keeps saying “you gotta get your body to burn fat for energy, and not carbs.” This diet sounds like the way to do that. I have concluded that I am an endomorph, and from my understanding, that means I have a degree of insulin resistance. I am thinking of giving this a shot but wanted to get your opinion. I have included one of the articles I read on it.

Zay’s Friend

[I've omitted the links to the articles, b/c the people that write on this particular site are idiots, and I would never want to direct you there.]

As for cardio, I began it again this week. On off days I am going to go first thing in the morning and do 15-20 minutes of HIIT and then lift in the evenings. On working days I will mix up whether I lift or do cardio when I get off.”

My Response

OK,

First off, that “trainer” is an idiot. You can tell him I said so, and give him my phone number if he wants to learn something about nutrition and the way the body actually works. (I don’t get information reading muscular development & muscle & fitness, so I’m probably a little advanced for his education level). If he wants to argue with me, then don’t give him my number.

Secondly, do keto diets (low-carb) diets work? Simple answer: Yes.

Should you go on one? No. Unless you are preparing for some kind of competition, i.e. bodybuilding, where you are trying to lose a certain amount of weight/bodyfat, dehydrate your body and are fully prepared to regain all the weight that you’ve lost on said diet once you start eating normally again.

A little lesson in metaphor on what carbs actually do in and for the body. Carbohydrates are your body’s primary fuel source. Think about them like logs for a fire. If you are doing cardio, high intensity interval cardio (as you should always be doing) or doing resistance training, your body will use any & all available carbohydrates as an energy source. This is not a bad thing. In order to get the fire (your metabolism) to burn hotter, you have to add logs, right? You can’t take logs out of a fire and expect it to get bigger and burn hotter.

Same thing with your body. You should be eating slow-digesting, unrefined, unprocessed carbs as much as possible, and things with little to no sugar in your diet. What having these types of carbs in your diet will do is make your body have to digest longer throughout the day between each meal. You burn calories digesting food, so the longer your body is digesting something the better, b/c that means you’re burning more calories.

Let me back up. If you’re not eating something at least every three hours regularly already, don’t even bother messing with any thing else. That should be your primary focus. Just switching from three meals per day to 5 or 6 meals per day will jack your metabolism up enough to get you through any plateau you may be at.

Anyways, if you’re eating those types of carbs in each meal, or most meals, you’re body is going to have to work that much more all day long, burning calories as it goes. Then, when you’re ready for activity, i.e. weight lifting or interval cardio, your body has an ample fuel source to allow you to perform those workouts intensely.

I shouldn’t be so harsh on that trainer, he’s just coming from a fundamentally flawed perspective, probably from reading to many muscular development magazines. See, some people like your boy think that the primary goal of exercising and doing cardio is to burn fat!

Bullshit!!!!!!!

The primary goal of cardio and working out is to build muscle tissue and burn as many calories in the process, regardless of what type of calories your body uses!

MUSCLE BURNS FAT. PERIOD.

Not cardio, not weightlifting, not caffeine or ephedrine, not anything else save for the possible exception of growth hormone (need more scientific studies to definitely prove) can directly burn fat in your body.

That’s it!

So with that in mind, what should be your main goal? To build, maintain & fuel muscle tissue, right? One of the best selling e-books of all time says everything you need to know in the title of the book: “Burn the fat, feed the muscle.”

The calories you burn and the muscle you are breaking down while in the gym don’t mean shit compared to what you do to rebuild and fuel those muscles. Muscle tissue burns fat all day, every day so that it can survive.

Focus on this, and think about everything else from this perspective from reading from here on out. Your main two goals are ALWAYS, whether in the gym or walking around daily life are:
1) Build, maintain and fuel muscle tissue
2) Burn as many calories as possible

So with our corrected perspective, let’s look at what happens to your body on a low-carb diet. That’s all a “keto” diet is. When you’re body is deprived of carbohydrates it goes into what is called a ketogenic state.

I’m drawing on all of this from years of reading and researching (scientific shit like journal articles, lit reviews and real certifications, not Men’s Health, Muscle & Fitness & an I.S.S.A certification) as well as my own personal experiences and those of my clients.

OK. First, your workouts.
Your muscular and cardiovascular systems need carbohydrates to work properly, efficiently and intensely. Throw out the carbs, throw out intense workouts, b/c that’s what’s going to happen. “But you’re body will be burning fat, though! Woo-Hoo!”
Nope, sorry slick, it won’t.

When you do long, slow boring cardio at an extremely low pace for 30 minutes to an hour, and there are not carbohyrdates available in your system, the body can use fat as a fuel source. The only problem is, you burn so few calories, it doesn’t fucking matter! And you don’t burn any additional calories after the cardio session either.What’s the goal?! Burn as many CALORIES as possible. So throw that kind of bodybuilder cardio crap out the window; don’t even bother with it unless you have a broken leg.

High intensity interval cardio actually goes into the same category that resistance training does in regards to what your body does during and after the workout, so I’ll speak about them as the same thing.

When you workout and your body does not have carbohydrates available as fuel (as in a low-carb diet), your body CAN NOT UTILIZE FAT AS AN ALTERNATE FUEL.

What it does do, however, is break muscle protein down into amino acids and converts them into a “type” of carbohydrate through a process called, actually you don’t care, sorry, to the point! Two problems with this: one, the “type” of carb that it creates sucks as a fuel source. It’s like putting kerosene in your car’s gas tank; it will work, but not nearly as efficiently or like it’s supposed to. Two, it doesn’t “break down muscle tissue” like you do when you’re doing resistance training, it destroys it. Like, it’s gone, you wasted the time you spent getting it. This is contradictory to our main goal, which is to build, maintain and fuel muscle, right?
Ever hear or read any bodybuilders complaining about “losing too much muscle” while prepping for a show? That’s why. They really are losing muscle.

Two, your everyday life.
Your energy level is gonna hit the shits. You’re going to be aggravated constantly, in a pissy mood with everyone, you’re going to be constantly tired, and you’re going to be hungry. Additionally, with all of the muscle you’ll be losing from your workouts, combined with & because of your lack of carbs, your testosterone level is going to drop and your estrogen level will increase. Sounds exciting, right?

Yeah, decreased sex drive, decreased ambition, slower metabolism, and mood swings like a bitch sounds like the way to go for me.
Trust me on this one, low-carbing makes your everyday life suck, not to mention you hate going to the gym too b/c your workouts suck so bad b/c you have no energy, and you still look like shit.

So there’s the problem with keto or low-carb diets. Will you lose weight & bodyfat? Yes for a little while, but it is counterproductive to what your main goals are, and I guarantee you will gain back (and usually plus some) all of the weight you lose while on the diet. I promise.

So what’s the answer?

1) Eat every 2 1/2 to 3 hours, for 5 to 6 small meals per day
2) Train intensely during your resistance training workouts, whether doing full body circutis or doing bodypart super-sets, tri-sets and giant sets. Never stop to talk & bullshit during a workout.
3) High intensity interval training cardio. If you don’t feel like you just went 13 rounds with Rocky Balboa after cardio, you didn’t hit it hard enough.

See, numbers 2 and 3 help you accomplish your #2 goal, which is to burn as many calories as possible during workouts & throughout the day. (So does #1, but that’s pretty obvious, so I’m just gonna focus on 2 & 3).
EPOC (Exercise post-oxygen Consumption) is a measure of how elevated your metabolism (the calories you’re burning) is after a workout. Studies have shown that with both high intensity interval training cardio and intense resistance training, EPOC will stay elevated for up to 48 hours after a workout session. This is why folks that I train don’t have to workout 6 to 7 days per week like clients of trainers who train their clients like bodybuilders.
Their metabolism (calorie burning) is elevated over a normal level for up to four days after our workouts!

With doing long, slow, boring cardio, EPOC does not increase at all. Ever. The calories you burn during that time are all the calories you burn, and then your metabolism returns to normal.
Resistance training when you are carb depleted inhibits you from being able to train intensely enough to raise your EPOC enough to make the difference you are looking for.

Regarding your body type.
Will you be able to lose bodyfat while eating 500 grams of carbohydrates per day like an ectomorph? Yes, but you’d have to be having some severely kick-ass workouts regularly to do it. This isn’t practical, as it increases fatigue, decreases rest & recovery time, and increases risk for injury.
It’s a little more practical to keep your carbohydrates in a moderate range (as long as they’re healthy, clean carbs), like in the 150 to 300 grams per day range.
Insulin resistant? Not likely. But you can go and get tested by an endocrinologist or an internal medicine DR to find out for sure.

One other super-common myth that your trainer boy has probably said or will say in response to some of the stuff I’ve told you. “You can’t lose fat & build muscle tissue at the same time.”
Here’s a little secret: That’s not true. But, that would be another hour long email, and I’ve got shit to do!

In conclusion, I would not recommend low-carbing unless you decide you want to be a bodybuilder. Period.
Just eat clean, eat frequently, and kick the shit out of yourself during workouts, and you’ll lose bodyfat, I promise.

Oh yeah, and if you are planning on doing high intensity interval training cardio in the mornings, make sure you eat some carbs before you go do it. Remember, your body can’t burn fat doing that type of cardio, so it’s gonna drain your blood sugar level first before it starts breaking down the muscle protein, and that will make you light-headed and nauseated, not a good combo when doing that type of cardio.

ZAY”

Hopefully I’ve shed some raw light on keto or low-carb diets for you.

Stay focused, stay fit

Isaiah

Face it- we all want a flat, sexy midsection. But for many of us no amount of crunches or sit-ups seems to get the job done. I can’t tell you how many times people have asked me the following questions:

“I do hundreds of crunches and sit-ups a day and I still have a flabby midsection. Why can’t I see my abs?”

Well, before I reveal your six-pack abs blueprint, let’s first get rid of some very important myths about how to get six-pack abs:

Myth#1- Weight loss is the key to seeing your abs

WRONG!

The key to seeing your abs is fat loss, not weight loss. Let me further explain: your body consists of fat mass and lean body mass (water, muscle, bone, organs, etc.). You want to minimize your fat mass and maximize your lean body mass to build a sexy metabolism: one that starves fat and builds muscle like clockwork. By improving body composition you will put yourself in the best position to rock that coveted six-pack.

So if you lose 17 lbs on the scale at the expense of losing some lean muscle mass in the process you will end up slowing your metabolism, decreasing performance, and losing that good looking muscle tone. But if you lose 17 lbs on the scale and you manage to keep or gain lean muscle mass you will increase performance, see more visible definition throughout your body, and lose primarily body fat.

The scale has far too many variables to account for that lead to frequent fluctuations such as hydration levels, sodium intake, and for women the menstrual cycle. I firmly believe one should NOT keep a scale at their home- it is such an anchor, particularly for women. Get off the scale and get over the numbers. The true goal is fat loss, not weight loss. Focus on clothing size reduction, digital before and after pictures, and of course the mirror for the most accurate progress tracking. Ask any of my clients, and they will tell you how much I preach this. The scale is absolutely pointless when it comes to helping you change your dress size and the way your body looks.

Myth#2- Do lots of abs work to preferentially burn off stomach fat

WRONG!

Spot reduction doesn’t work. You can’t just work the muscles of a certain area of your body and expect to have the fat in that region go away. Think about it: almost everyone does crunches but proportionately very few people perform total body workouts. So, with all of these crunches, we’d expect to see nothing but people with flat tummies and fat depots everywhere else on their body (arms, legs, etc.). But think of how many people you know and see on a regular basis whom have more than a few inches to lose in their midsection. See what I mean- spot reduction doesn’t work!

See, your body loses fat in a genetically pre-determined way when there is the appropriate caloric deficit AND hormonal environment created by proper eating and training. So your best bet is to focus on burning as many calories during your workouts as possible by engaging your whole body each and every training session (not just your abs). Compound, multi-joint movements like squats, push-ups, lunges, etc. (or better yet, total body exercises like squat to presses) burn a lot more calories than isolation movements like crunches and sit-ups. So be sure to focus on these movements first and then if you have time, you can do some extra core work if it makes you feel like you’re “working” your abs. Just look around and see how often boot camp or personal training clients are using the ab machines or doing sit-ups/crunches: NEVER! Think with all of our years of experience, expertise and education their may be something to that?

Myth#3- Crunches and Sit-ups are the best exercises for your abs

WRONG!

The scientific term for your six-pack muscles are your rectus abdominis. For years now, we have been conditioned to think that the best way to work your rectus abdominis is by doing endless crunches and sit-ups since these trunk flexion exercises make the muscles you want to see in the mirror “burn.” However, the true function of the rectus abdominis is to prevent hyperextension, not to flex forward over and over again. Anytime you brace your abs (think slight crunch before you get punched in the gut) and pull your navel into your spine you effectively stabilize your spine into a safe, neutral position. And the moment you relax your abs and lose that braced abs position, your back will begin to hyperextend putting you at greater risk for injury.

So, we focus on stabilization exercises in all three planes of movement (saggital- front to back, frontal- side to side, and transverse- rotational) by using pillar exercise variations (also know as planks). Besides training the true “anti-extension” function of your superficial ab muscles, these bridging/stabilization exercises also activate the key transverse abdominus muscles, or your deep abdominal stabilizers, that wrap around your spine and support your internal organs. Strengthening these inner ab muscles is the key to optimal posture and performance in addition to injury prevention, yet another benefit to performing pillars over primitive crunches and sit-ups that often cause unwanted neck and back pain.

Myth#4- Do lots of long-duration cardio to burn the fat covering your abs

WRONG!

I know I’ve hit this nail on the head a lot, but again, I know what I’m talking about, even though most of our members keep refusing to listen, thus refusing to lose fat and get into the shape they want to. Both scientific research and real world case studies show that aerobic training for fat loss alone doesn’t work. Total body resistance training is the true foundation of any solid fat loss plan. In addition, interval training, where you alternate between bouts of maximum effort and active recovery, is scientifically proven to burn nine times more fat than ordinary exercise. Please note that you can perform both resistance interval training and cardio interval training to combine the best of both worlds. More on this to come!

Without further adieu…

The Anti-Crunch Six-Pack Abs Blueprint:

Step#1- Lose the fat that is covering your abs so that you can see them

A.) Eat to lose fat and elevate metabolism

- Drink at least 2-4 cups of water immediately upon waking and then drink at least 1-2 cups of water every 2 hours you are awake. Drink 1-2 cups of water for every 15 minutes of vigorous activity.

- Eat immediately upon waking and then every 2-4 hours after that for a total of 6-8 feedings per day (3 meals, 3 snacks- half the size of your meals, workout nutrition)

- Focus on a wide range of organic lean proteins, natural fats, and fruit and veggies

Sample One-Day Menu:

Breakfast- Scrambled Eggs, Greens, and Turkey Sausage or Bacon

Mid-Morning Snack- Mixed Nuts and Fruit/Veggie of Choice

Lunch- Chicken, Salmon, or Shrimp Caesar Salad

Mid-Afternoon Snack- Cheese and Fruit/Veggie of Choice

Dinner- Turkey or Beef Meatballs and Spaghetti Squash

Pre-Bed Snack- Protein and Flax Shake

- Take a daily multi-vitamin for your gender and an essential fatty acid (EFA) supplement

- Use The Carb Reduction Blueprint: Use the following step by step process in the exact order listed to breakthrough any plateaus in your six-pack abs quest

Step#1- Replace all white carbs with 100% whole grain carbs and all refined sugars with natural sugars

Step#2- Limit all whole grain starch and natural sugar consumption to within 1-2 hours post-workout or immediately upon waking for breakfast

Step#3- Replace all starches and sugars with fruits and veggies

Step#4- Replace all fruits with green veggies

Step#5- Use strategic carb and calorie cycling to take your body to next level (my clients and I have had great success with this but it is beyond the scope of this article)

B.) Train to lose fat and elevate metabolism

- Monday, Wednesday, and Friday- Perform Total Body Circuit Strength Training

Sample Total Body Circuit Strength Workout- 20 Minutes (not including five minute warm-up and cool-down)

50-10 Interval Five Exercise Total Body Circuit- You will alternate between 50 seconds of work and 10 s of rest for each exercise in the following five-exercise circuit. Perform this 5-minute circuit up to four times for a 20-minute total body workout:

Exercise#

Exercise Category

Exercise Variation

1

Double-Leg: Bilateral Hip-Dominant

Hip Extensions

2

Push: Horizontal Push

Push-up Variation

3

Single-Leg: Unilateral Knee-Dominant

Single-Leg Wall Sit

4

Pull: Horizontal Pull

Body Weight Rows

5

Core: Linear Stabilization or Trunk-Dominant

Upper Body Twist Variation

- Tuesday, Thursday, and Saturday- Perform Cardio Interval Training

Sample Cardio Interval Training Workout- 20 Minutes (not including five minute warm-up and cool-down)

30-30’s- You will alternate between 30 seconds of maximum effort and 30 s of active recovery. You will perform this 1-minute round up to 20x for 20 total minutes. You can perform this workout on your cardio machine of choice (airdyne or spin bike, running, etc.) or by alternating between the following body weight cardio exercises for the ultimate in-home workout:

Exercise#

Body Weight Cardio Variation

Body Weight Cardio Exercise

1

Linear

Locomotion Emphasis

Stationary Running

2

Lateral/Rotational

Locomotion Emphasis

Jumping Jacks Variation

Step#2- Train your abs based on their true function: STABILIZATION

Below is one of my client’s favorite (and most hated) core workouts. It involves no crunches or sit-ups by using all pillar stabilization exercises. Once you master these killer moves and follow everything else I previously listed above, you will have a sweet pair of rock hard abs to show for it… I guarantee it!

The Power to the Pillar Workout- Tabata Style

This 20-minute total body core workout focuses entirely on pillar stabilization. The pillar collectively consists of your shoulders, hips, and core. It is your body’s powerhouse, foundational to all movement.

For each exercise below you will alternate between 20 s of work and 10 s of rest. You will repeat this 30-second sequence eight times for four total minutes followed by a one minute rest and transition before moving on to the next exercise listed.

For maximum benefits, you must seek to maintain a tight pillar position during all movements by actively pulling your navel to your spine, engaging your glutes, and maintaining a straight line from the heels through the shoulders. The following coaching cues work really well for our clients:

“Suck in your gut – give yourself a wedgie – be flat like a diving board.”

Exercise#1- Front Pillar Variation (static or dynamic)

Exercise#2- Left Side Pillar Variation (static or dynamic)

Exercise#3- Right Side Pillar Variation (static or dynamic)

Exercise#4- Back Pillar Variation (static or dynamic)

Today is the dawn of a new age in core training and it is my sincere hope that you take this killer information and run with it.

Until next time…

Stay focused, stay fit!

ZAY

Ok,

So now that Look Better NAKED Boot Camps has it’s own website and I don’t have to post stuff on my site about it, I can  get back to writing the way I want to. How do I want to write? Well, I’m glad you asked.
I believe that life is too short & your life is too busy to be pulling punches and trying to be nice about everything, especially when it comes to you weight, the way you feel about your body and your health. I give you the facts that will help you lose weight and realize the body that you want straight up, no bullshit, no holding your hand & telling you everything’s going to be ok.

If you’re not happy with the way you look, it’s your fault. Even if it’s “not your fault” that you are the way you are, it most certainly is your fault for not educating yourself and getting off your ass to do something about it.

Which brings me to today’s topic:

I’m sick & tired of hearing people’s excuses for not exercising, trying to lose weight, or maintain their weight around the holidays.

They’re always the same, and they’re all bullshit.

“Oh, there’s the family meals, and holiday parties, and all the sweets! I’ll just let myself go and eat whatever I want to, gain how much ever weight I’m going to, do more damage to my body by getting fatter, and then worry about it come January.” Great call on that one.
Look, so during November & December you’ve got three holidays, where you’ll typically have one, maybe two meals in each day that are probably horrible for you, right? And let’s say you’re super popular and have five holiday parties to attend, where you are eating crap for a couple of hours.
So eight to ten meals over a period of 45 days is an excuse to let yourself go to shit?!

Why can’t you eat normally other than those specific few hours over the holiday time period, and continue to lose weight, or at least maintain the weight you’re at?

Traveling, shopping & family events keep you from working out on your regular schedule? Figure it out, you’re smart. How many 15 and 20 minute workouts have I given on this blog? It’s possible to keep active & exercising even when you don’t have as much time as you’d like to go the the gym and hit your regular schedule.

I’m going to be out of town & away from a gym for 11 days this month. Know what I’m doing?
I’m not making excuses like most folks, that’s for damn sure. You don’t get into or stay in shape by making excuses. I’m taking a couple of Resistance Bands with me and I’m going to bust some 20 minute resistance workouts and do some interval style running while I’m gone.

I love helping people improve their lives through fitness, don’t get me wrong. It’s just an uphill battle alot of the time with all the excuses people make for not taking care of themselves.

Don’t be one of the millions of Americans that make excuses for letting themselves go to shit this holiday season, or of the half of those that say, “I’m going to get in shape in the New Year.”

Do something about it now!
Don’t make excuses!

Stay focused, stay fit
ZAY

Instead of buying something for your family member or friends that will encourage laziness, over-eating, and weight gain, why not buy them a fitness related gift?
Or you could tell other people what you’d like for Christmas!
Due to the “recession” that so many folks are choosing to participate in, I’m only giving “10 Days of Christmas” gift ideas instead of 12……I’m not in a recession and I’m sure you’re not either, but I guess I don’t want to make anyone feel bad! LoL!

Here’s my Top 10 Fitness Christmas Gifts List:

1) A Gift Card to a Fitness Boot Camp

Boot camps provide a fun and exciting team environment that guarantee better just as good, and sometimes better, than one-on-one personal training for only a third of the cost… it’s a total no-brainer.

Look for a local fitness boot camp with tons of social proof (client testimonials, especially in the form of pictures and video) to make sure they have a solid reputation and a bunch of raving fans of people just like you. Plus, any good boot camp worth its weight offers free trials and money-back guarantees to all newcomers because they are so confident their program works that you’ll more than likely continue after a test-drive, This way there is typically no risk on your part… besides getting you butt kicked, in a good way

So join a fitness boot camp with at least one other friend or family member or buy a boot camp gift card to give to your loved ones. As a boot camp instructor myself, I know firsthand that clients always get better results when they embark on a fitness journey with others.

And if you live in the local Jacksonville/St Augustine area, come work with us for the best personal training in North Florida by visiting Look Better Naked Boot Camps!
We’ll change your life and have you looking better naked this New Year, guaranteed!

2) A Foam Roller

If you’re like most people, you spend a lot of your day nailed to a desk. And when you actually do have time to workout, all you usually can fit in is the workout itself. If you are like me and most of my clients, you probably feel like you don’t have the time or energy to give to a daily stretching routine.

Well that’s where a foam roller comes in. It’s a phenomenal corrective self-massage tool that will dramatically bolster injury prevention and improve performance. It’s ideal to use for at least five minutes post-workout to promote healing of the small micro-tears in your muscles that result from high-intensity training to jump-start the recovery process. Plus, a foam roller both kneads out and lengthens your muscle and connective tissues thus alleviating, if not eliminating, nagging aches and pains in your back, knees, hips, shoulders, and elbows.

If you’re going to get a foam roller, get a good one. The cheaper options tend to wear down into a limp noodle for larger individuals after a couple of months. I get all of my foam rollers from Trainer’s Wholesale. My brand of choice is PB Elite Foam Rollers , I have used it for the last several years and I swear by it! Just click on the link below to check it out and order one for yourself or a loved one!
PB Elite Foam Rollers

3.) Resistance Bands

Resistance bands are by far the most simple, convenient, and affordable equipment option in the fitness industry. They supply total portability for killer workouts that can be done anywhere. If you are a busy professional who does a lot of traveling, bands are the perfect lightweight training tool to take your workouts with you on the road as they can fit in the smallest of bags without a problem. If you are a busy Mom looking to workout in the comfort of your own home, bands can make this happen too. Bands provide the perfect compliment to your body weight circuit training workouts for added variety, allow for multiple levels of resistance with practically zero transition and set-up time, are easy on the joints, and are fun to use!

In my travels, I have had the pleasure of meeting and befriending the world’s premier resistance band training expert, Dave “The Might Band Man” Schmitz. This guy is a total nut job who creates the most innovative fat loss workouts with bands that you’ll ever see. He has his own line of resistance bands that are virtually indestructible and I use them year round to fit in quick effective workouts at home or on the road. To get the best bands in the business check out Resistance Band Training

4.) A Gift Card to a Sporting Goods Store For Fitness Equipment and Apparel

You can’t beat a sporting goods store like Dick’s Sporting Goods to get the best fitness equipment and apparel on the market today. I always recommend going with a gift card here because everybody has their own preferences, particularly when it comes to clothing sizes and styles.

5.) A Gift Card to Native Sun Whole Foods, Trader Joes, or Other Premium Grocery Stores

Rather then waste money on an overpriced restaurant, why not give a week’s worth of groceries to a 100% organic grocer like Native Suns to a friend or loved one. After all, everybody’s got to eat, but how many of us actually eat the right stuff to support our fitness goals?

I must admit, several years ago I thought organic foods was just for rich people or hippies, but was I wrong! (Take a note of that; I’m only wrong once every 7 1/2 years). I shop organic when I’m able to these days, particularly when buying produce to avoid foods that are typically loaded with hormones and pesticides at other regular run of the mill grocery stores. The key is to go in with a budget in mind (e.g. spend $50 bucks on protein, $20 on fruits and veggies, and $10 on miscellaneous items) only buying what you need.

6.) A Gift Card to a Massage Therapist

Most of us are crazy busy and super stressed out during the holiday season and nothing eases the tension like a good massage. This is about as can’t miss of a gift as it gets, unless you know someone who doesn’t like to be touched. It’s nice to be pampered on occasion, and though the foam roller I mentioned above can do wonders for the majority of your body, nothing can alleviate tension in your upper back, neck, and head like a good massage therapist!

7.) Supplements that Work: Protein Powders, Fish Oil, Multi-Vitamin

I have helped hundreds of people lose thousands of pounds of fat. In my journey, I have found only three supplements to be a mandatory part of the optimal fat loss program: protein powders, fish oil, and multi-vitamin supplements.

Protein powders provide great liquid workout nutrition and a convenient meat alternative for on-the-go snacking. For a protein powder, look for a brand low in sugar and carbohydrates and with a mix of both whey and casein (fast and slow absorbing proteins). I like ProGrade Lean, found at Get ProGrade.com

Fish oil, or more appropriately entitled an essential fatty acid (EFA) supplement, is critical to providing key omega 3’s to maximize overall health, performance, and body composition. Studies show that krill oil provides the most effective dosing of EFA’s.

A multi-vitamin provides keys vitamins and minerals that are tough to obtain unless your diet is near picture perfect. I don’t know about you, but I like to cover my bases when it comes to my health. Be sure to choose a multi-vitamin supplement that is made from whole foods rather than synthetic materials, in addition to being made specifically for your gender.

My clients and I rock with VGF+25 and EFA Icon, both included in Prograde’s Health+ Package available at ProGrade Combo Packs

8.) Sport-Specific Gift

This one’s pretty basic: if you want to give a great gift to an athlete then get them something unique that compliments their sport, whether it be fitness equipment, apparel, or both.

9.) Fitness Book or Subscription to Fitness Magazine

Everybody needs to read up on health & fitness information, even if it’s from crappy magazine sources that only provide parital information! If you have just read a good fitness book that you know a friend or family member would benefit from, hook them up with their own copy. Better yet, people love magazine subscriptions. Personally, I’m not a big fan of any so-called fitness magazines, because I know the whole truth about the parital truths and marketing gimicks they are trying to push, so I can’t recommend any. However, there are many fitness books out there that will give you valuable information about how to reach your personal fitness goals.
One of my favorites was written by two of the premier health & fitness professionals in the country, trainer Alwyn Cosgrove & Nutritionist Mike Roussell. Their book and program is called Warp Speed Fat Loss, and I can’t rave about it enough! Check it out at WarpSpeedFatLoss.com

10.) IPOD

This one’s a bit pricey, but man is it worth the unparalleled listening pleasure and convenience. an’t workout without my IPOD, nor can I train a boot camp session without one!

Stay focused suring the holiday season so that you can Stay Fit during the New Year!
ZAY

Good Morning!

Here’s another 20 minute, fat-blasting workout for you to try out!
Courtesy of Look Better Naked Boot Camps & instructors Kelly Luedke & Isaiah White.

20 Minute Fat-Blasting Workout!
4 rounds
40 seconds “ON,” 20 seconds “OFF”
I’d recommend giving yourself a 2 minute break after completing the first 2 rounds

*Squat-5 second hold, 5 reps

*Pushups or modified pushups with alternating rotation

*Alternating Lunges

*1-Arm resistance band row (Alternate arms each round)

*Russian Twist

Go try it out, and get to shredding some body fat!

Stay focused, stay fit!
ZAY

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