For many this may include losing some weight so I am putting together a 90 (12 week) challenge for new members as well as current ones. I have named it, “Lose 201 in 12 in 2012.” If losing some weight is the goal then here is you chance. The aim is to have all participants set a goal to lose 20 pounds over the 12 week time frame. Of course if you lose more that is great!

Everyone that does hit the 20 pound weight loss goal you will be entered into a drawing for six months of FREE bootcamp! So there is a carrot dangling before you:)

The program will run from January 11th through April 4th and include the following:

-Unlimited Bootcamp training

-Weekly weigh ins

-Before/After picture (if wanted)

-Nutrition guides

-Six month FREE bootcamp (if you win!)

The cost of the program is totally FREE to current bootcampers and is $149/month for new people (saves $50/month). Call 910-617-2907 to reserve a spot and have a chance to lose and win at the same time!

To aid in the nutrition component I am offering 3 different ways for you to track your intake.

Meal Plan Templates (based on bodyweight)-We will determine which template you use at first weigh in. Follow the meal plan as is or substitute “like” foods for those you don’t like. For instance, if a meal plan calls for chicken and you like beef or fish just substitute the same portion size for the chicken.

Food Log and Calorie Counting-You may prefer to log your food into a food log. I have included a food log sheet and a food checklist. The foods each have a calorie amount associated with them. So you can just pick foods from the list according to portion size and put that into the food log.

Shock and Awe Cheat Sheets-This is the easiest way to build meals. Just figure your protein needs based on bodyweight. Divide your daily needs by 4 or 5 depending on how many meals you will eat each day. Add a ton of veggies to each meal. Only eat starches after you exercise. Use the food lists to choose your meals. Be sure to add a little fat to each meal as well (could be nuts or olive oil on veggies etc.).

No matter which way you do it you have to control the amount of food going in your mouth! You can’t outrun a bad diet, so commit to staying committed to your plan. You will be allowed a cheat day each week, but limit yourself to one day only.

Looking forward to seeing you guys kick some booty!

Monty

PS-If you are living at a distance, don’t won’t to come to bootcamp or just want a done for you nutrition component for this program I highly recommend you combining the 20 in 12 program with Visalus Nutrition’s 90 Challenge. You can check out the DONE FOR YOU NUTRITION PROGRAM HERE!

PPS-If you haven’t registered yet Call Me NOW to reserve a spot, 910-617-2907!

Click here to view the embedded video.

I am going to cover lots about nutrition, particulary how to put meals together to maximize metabolism and energy. This will include what I eat regularly as well as information about supplements, meal plans and recipes. There are lots of other topics but these were ones that were mentioned the most. I am also going to provide workouts in video format so that when you can’t make a class you can pick a “bootcamp to go” workout and get sweaty wherever you are!

Look out for tomorrow’s newsletter for some cool articles about…..4 Ways to burn more fat, motivation and a cool guilt free dessert recipe.

Now for today’s topic, mindset/psychology. 

In any area of our lives the difference between success and failure is how we think. What our perception or perspective in a given situation is.

Now I don’t know about you but when something goes wrong in my life. When circumstances don’t measure up or pan out the way I think they should, I sometimes get a bad attitude and it totally steals my focus. One little thing can totally derail my mission.

The good news is that I have a choice of how I will think, what I will think about and how I will respond when things go wrong. I can choose to see how badly things are going or I can look at the situation, learn and overcome and go on to great success.

If I sit and dwell on the negative without considering how to solve the problem I will be in a funk and will fail.

It really just boils down to perspective anyway because most things we consider to be a cataclysmic are minor, especially compared to what others may be dealing with.

Someone sent me a really funny illustration of getting the right perspective. I hope you like it and please be sure to leave a comment on your thoughts.

Why Parents Drink

A father passing by his son’s bedroom was
astonished to see that his bed was nicely made
and everything was picked up. Then he saw
an
Envelope, propped up prominently on the
pillow that was addressed to
‘Dad.’

With the worst premonition
he opened the envelope with
trembling hands and read the
letter.

Dear
Dad:

It is with great regret and
sorrow that I’m writing you. I had to elope with
my new girlfriend because I wanted to avoid a
scene with Mom and you.

I have been
finding real passion with Stacy and she is so
nice.

But I knew you would not
approve of her because of all her piercing,
tattoos, tight motorcycle clothes and the fact
that she is much older than I am. But it’ s not
only the passion…Dad she’s
pregnant.

Stacy said that we will
be very happy.

She owns a trailer
in the woods and has a stack of firewood for the
whole winter. We share a dream of having many
more children.

Stacy has opened my
eyes to the fact that marijuana doesn’t really
hurt anyone.
We’ll be growing it for
ourselves and trading it with the other people
that live nearby for cocaine and
ecstasy.

In the meantime we will
pray that science will find a cure for AIDS
so Stacy
can get better. She deserves
it.

Don’t worry Dad. I’m 15 and I
know how to take care of
myself.

Someday I’m sure that we
will be back to visit so that you
can get
to know your
grandchildren.

Love,
Your Son Robert

PS.
Dad, none of the above is true. I’m over at
Tommy’s house. I Just wanted to remind youthat there are worse
things in life than a Report card That’s in
my center desk drawer.

Leave Your Comment Please!

Q1. What are the best shakes to use that are all natural and won’t cause digestive problems? If you are trying to save time the ready to drink versions of Muscle Milk Lite or Myoplex Advantage are good. You can also get a container of Whey protein and mix your own. I like Pure Protein, they also have good bars.

Q2. If you have a sweet tooth what are the sweet treats you can splurge on and not totally mess up? Even though they have artificial sweeteners (Splenda) there are some good sugar free puddings and jello options these days. You can also mix berries and a little bit of Splenda or other sweetener into plain Greek Yogurt. It makes a nice treat. Another option is to include a reasonable sized dessert of choice as a part of a cheat meal on the weekend. If you have sweet tooths often, the supplement L-Glutamine has been shown to decrease the urge.

Q3. Why on the meal plans do you say eat egg beaters instead of real eggs? You can eat either, egg beaters or similar products just contain all protein. There is a pure egg white product that is actually even better than egg beaters because it doesn’t have any additives.

Q4. A couple of questions regarding the Shock and Awe plan.  Can you drink wine at all? I don’t recommend it but if you are going to have a glass just have it as a part of your post exercise meal and substitute it for your starch at that meal. (this is not optimal though)

Q5. For the foods that are labeling “only after exercise” how long after you exercise are you allow to eat them? Does it have to be immediately following or can you eat one of them at lunch/dinner if you worked out in the AM? It is best to include your starches in the first meal after you exercise but you can leave it for lunch or dinner if you prefer.

Q6. Do you carry/recommend supplements as a part of your fitness programs? I haven’t carried supplements up to this point but due to the number of questions I have decided to find some good, quality supplement lines. The first one is from Prograde Nutrition, be sure to download the report about “What to Never Eat After Exercise!” Very good report! Click here for details Prograde Nutritional Supplements

BUT, before you even think about the materials you need to set a goal for where you want to be at the end of the six weeks.

Here is the quick process.

1) Set goal-State it like this. By August 29th I will weigh X pounds. By August 29th I will lose X number of inches.

2) Visualize-What you think you will look like or how you will feel at the end of that time frame.

3) Refer to your goal-Since you will write it down, refer to it daily to keep your mind focused on the end goal.

4)Share-Tell your friends or family what your goal is. They will help keep you accountable when the bread basket passes by:).

OK, goal is set so here is the stuff to help you get there. 

6 Week Challenge Guide Materials

This program is for those who sincerely want to set a goal and meet it in the next 6 weeks. I hope you will take this challenge and really zone in on a specific goal.

As a matter of fact, think of your goal now. Visualize it and get ready to achieve it.

Here are the details:

First of all this is a FREE program for current bootcamp members. Just let me know of your intention to participate in the comments section. Non-members, there is a $149 fee for the six week program. Please follow the instructions at the end of this post to make payment and reserve your spot.

Start Date: Monday, July 18th

Included: All boot camp sessions PLUS the Shock and Awe Nutrition and Meal Plan (new expanded food choices). Also, a done for you meal plan template for those who would rather follow a done for you plan. And for those who really want to be detailed you get food logs to log food and count your calories and.

Before and After pictures (if you want). Weigh ins and circumference measurements (Chest, waist, hips, thigh) will occur on Monday, July 18th, Monday, August 8th and Monday, August 29th

At the end of the 6 weeks you will look and feel great and be ready to run around crazy through another school year!:)

Are you Ready?

Bootcamp members please let me know in the comments box if you are up for it.

Non-members click the payment link below to make payment online.

Click Here to Sign Up for 6 Week Weight Loss Challenge

OR you can call 910-617-2907 to sign up over the phone.

As you know there are about a million different diet plans out there and controversy in the field of nutrition is an ongoing thing. There are more gurus and opinions than we need. But through all of that there are certain principles that remain true. Your metabolism will be on fire when you fuel your body correctly, go nuclear with the right food choices!

Some of these include:

1) Planning and Preparation-having healthy food options available takes dilgent planning, discipline and what most of us don’t seem to have enough of, TIME. Between running to the store, cooking and packaging up for future meals we just don’t have time!

2) Eat Lean Protein-consuming lean proteins like chicken, fish and lean beef with every meal. This will help control blood sugar, help you feel fuller for longer AND it actually burns more calories just to digest it. Build all of your meals around protein.

3) Have Lots of Color-eating colorful foods means you are getting tons of healthy veggies and fruits and limiting the amount of processed and refined foods. This means you will get a lot of fiber PLUS the vitamins and minerals that you need for a fully functioning metabolism. Again, you will feel fuller and eat less.

4) Healthy Fats-fat has pretty much been turned into the most evil thing on the face of the planet but it is necessary for a totally balanced diet. The problem is getting enough of the right kinds of fats. Nuts, seeds and healthy oils like olive oil and coconut oil are great. As a note, coconut oil is actually a saturated fat but has a ton of health benefits so should be included if you like it.

5) Portion Control-everyone has this problem in some capacity. If you eat to much you won’t be healthy or happy, enough said.

These are just a few core principles that hold true when it comes to diet and nutrition. To be at your best and to maximize your health and performance WE must follow these general governing rules.

Unfortunately, it just isn’t that easy! There are so many other pressing issues in our lives that often times focusing on the right food to eat just isn’t something that happens. Whether it is a time issue, a discipline issue or a lack of knowledge issue, sometimes we just get off track.

Well, I have some good news and I am gonna fill you in about it right now. You may have heard some of your fellow bootcampers talk about Custom Fit Meals. You may have even heard me talk about it. In case you haven’t or you don’t know what it is this is it in a quick nutshell.

Custom Fit Meals is a done for you nutrition program that gives you healthy, portion controlled and tasty meals delivered to a convenient location for pick up. That means, no more planning, preparing or trying to figure out how to put together balanced meals that will help you with your weight loss.

Just so you know, I have been eating them myself and have decided to join forces with Custom Fit Meals as a pick up location. That means you can conveniently pick up your food when you come in to  work out. I am excited to add this to our program and know that it will make life easier for many and is going to make losing weight even faster! I will have more details soon but until then…..

Please indicate your interest in this program OR ask a question in the comments section

While outdoor cookouts are a great opportunity to relax and visit with friends and family, did you know that the average barbecue meal exceeds 1500 calories? That’s almost an entire day’s worth of calories in one meal! This is mainly because there are desserts, alcohol, chips etc involved. Keep these to a minimum and don’t nibble while you are preparing the meal.

That type of eating will do some serious damage to your waistline over the course of the Summer. I mean, we do a cheat day but 1500 calories at a time is pretty crazy

The good news is that grilling season doesn’t have to be fattening. In fact, with a few small changes to you’re the menu, you can turn Summer into the perfect opportunity for weight loss. Grilling is actually very healthy it is all of the side items that really throw things off.

So before you  fire up your grill and get way off track just read the following tips to grill your way lean this Summer.

Like I said before grilling is actually a very healthy way to cook meat. Of course the type of meat that you choose will make all of the difference. Burgers and hot dogs are pretty standard grilling meats, but they aren’t the healthiest and most people agree on that.

Try these lean options:
-Choose lean cuts of beef, pork or poultry

-Marinade with low fat dressing

-Make hamburgers with extra-lean ground beef

-Take the skin off chicken before grilling

-Replace beef patties with ground turkey patties

-Grill up salmon or other fish that you like

-Forego the meat and grill veggie burgers

Side dish ideas:

This is where most people run into trouble. Side dishes are typically filled with loads of fat. Creamy coleslaw and potato salads can hold as much as 15 grams of fat per serving! That will add up quick.

-Make veggie kabobs and grill them (this is mine and Steph’s favorite)

-Grill bok choy (cabbage like veggie)

-Replace the mayo in your salads with low-fat mayo or better yet leave it off

-Serve fresh salad with light vinaigrette

-Try whole-grain macaroni for your pasta salad

-Grill up corn on the cob (leave out the butter)

-Put out a veggie tray with low fat dip

Drinks are key:

A lot of people don’t realize that beverages can play a big role in Summer weight gain. Margaritas, beer,  and regular soft drinks and punch all contain lots of empty calories.

-Drink water, it is always your healthiest option (try flavored seltzer water too)

-Stick with light beer

-If you have to have a soft drink stick with diet

-Brew unsweetened ice tea and serve with lemon

Desserts can REALLY kill a grillout:

Yes, there are ways to satisfy your sweet tooth while getting lean.  Typical fattening options like ice cream, pie, cake or cookies can add hundreds or even over 1000 calories to your otherwise health meal.

-Grill mango, banana and pineapple on kabobs

-Stick with sorbet instead of ice cream

-Replace peach pie with grilled peach halves

-Choose light ice cream over regular

Remember, it’s ok to splurge every once in a while and enjoy a cheat day.  Just keep in mind that you don’t want to undo all of your hard work that you put in with your workouts by OVER indulging.

These are some pretty cool tips but leave a comment below of things you like to eat when grilling out

Listen to the video below and post your response in the comments section below.

Click here to view the embedded video.

What Are Your Thoughts? Please Let Me Know By Commenting Below.