I gotta tell ya, today was day 2 of our first boot camp of the year, and I am impressed.
I didn't think the last phase could be outworked, but boy was I wrong!
These new campers are doing it big.
They're working like they REALLY want it!
They're pushing, pulling, lunging, and lifting their way to a new look for '09.
They're doing it big. Meeting the challenge.
You should be too. You can.
Challenge yourself today, get out of the box!
Go heavier, do more, whatever, just take on a new challenge.
If you make contant efforts to do it big every day, you'll be in a whole new body by '10.
Sound good? I thought so.
So why are you still here?
Go make it happen!
Stay strong and keep moving forward,
-Chad
P.S. Still gots room for ya! If you want to join in the bootcamp fun, go to www.hometeamfitness.net for details about the location of my boot camp. Then e-mail info@hometeamfitness.net to get 1 week free!
Showing posts with label fat loss. Show all posts
Showing posts with label fat loss. Show all posts
Wednesday, January 14, 2009
Sunday, January 11, 2009
My 5 Faves: Fat Loss Circuit
In my recent "Fitness Answer Man" article in the Herald Mail, I described my 5 favorite fitness tools.
Well as a special bonus, I made a video of a simple fat loss circuit using these tools:
1: Kettlebell
2: Weight Vest/Bodyweight
3: Medicine Ball
4: Resistance Tubing
5:Stability Ball
Spielberg I'm not, so don't judge me on the quality of the video ;P
WWW. HOMETEAMFITNESS.NET
Well as a special bonus, I made a video of a simple fat loss circuit using these tools:
1: Kettlebell
2: Weight Vest/Bodyweight
3: Medicine Ball
4: Resistance Tubing
5:Stability Ball
Spielberg I'm not, so don't judge me on the quality of the video ;P
WWW. HOMETEAMFITNESS.NET
Wednesday, January 7, 2009
Group Support For Success
One of the most important factors for fitness success is having an iron-clad support network.
This network can be friends, a spouse, boyfriend, girlfriend, or an accountability buddy who has the same goals as you.
In fact, studies have shown that small groups have more achievement than people who go it alone.
That's why programs like Weight Watchers are so popular. It builds a small community of like minded people who can help each other along the way.
Who can you recruit to be your accountability buddy? Do you know someone that can meet you at the gym a few times a week? Or is there someone who has done what you want to do, and can coach you through the process?
The more people you can get onboard, the more successful you'll be in 2009.
Stay Strong and Keep Moving Forward,
Chad
www.hometeamfitness.net
P.S. If you want a group support system with fat blasting, calorie incinerating workouts, you need to go to camp!
My next "Fitness 360" Boot Camp begins Monday, January 12th at 6 AM at the Ballet and All That Jazz studio in Hagerstown, MD.
To register, or to get more info, go to www.hometeamfitness.net today!
This network can be friends, a spouse, boyfriend, girlfriend, or an accountability buddy who has the same goals as you.
In fact, studies have shown that small groups have more achievement than people who go it alone.
That's why programs like Weight Watchers are so popular. It builds a small community of like minded people who can help each other along the way.
Who can you recruit to be your accountability buddy? Do you know someone that can meet you at the gym a few times a week? Or is there someone who has done what you want to do, and can coach you through the process?
The more people you can get onboard, the more successful you'll be in 2009.
Stay Strong and Keep Moving Forward,
Chad
www.hometeamfitness.net
P.S. If you want a group support system with fat blasting, calorie incinerating workouts, you need to go to camp!
My next "Fitness 360" Boot Camp begins Monday, January 12th at 6 AM at the Ballet and All That Jazz studio in Hagerstown, MD.
To register, or to get more info, go to www.hometeamfitness.net today!
Friday, December 12, 2008
Quick Holiday Dessert Ideas
I know, I know, I know.
The holidays are here and temptation seems to be EVERYWHERE.
Now is NOT the time for those with a sweet tooth to fall off the wagon.
So that's why I've got two great Holiday dessert ideas for you that won't pack on the pounds.
First, is Grilled Banana Splits. Here's the simple ingredients you'll need:
4 ripe bananas
2 Tbsp chocolate chips
1/2 cup non-fat, frozen vanilla yogurt
4 tsp chopped walnuts
Here are the easy-to-follow directions:
1- Preheat oven to 400 degrees
2- Place each banana on its side on a piece of foil. Cut a slit lengthwise across the top. Leave the skin attached.
3- Push 1/2 Tbsp chocolate chips into the slit of each banana.
4- Wrap the bananas with the foil, leaving the top open. Grill or bake about 15 minutes or until the chocolate melts.
5- Loosen the foil and press the bananas open a little.
6- Top each banana with 2Tbsp of the frozen yogurt and sprinkle with 1tsp walnuts.That's it for a nutritious and delicious treat!
Second, if you like your life even easier, and you're a big fan of Dark Chocolate, you are going to LOVE Prograde Cravers.
I seriously cannot even begin to tell you how delicious they taste.
You have to watch this video to see for yourself. You'll see fitness professionals like myself tasting Prograde Cravers for the very first time.
Yes, fitness pros that have tasted every bar on the planet are amazed at how good they taste.
Trust me, you have to see this: http://hometeamfitness.getprograde.com/cravers
Make It Happen Everyday,
Chad
PS - Seriously, Cravers make the PERFECT holiday dessert. They are less than 200 calories and are made from organic dark chocolate. http://hometeamfitness.getprograde.com/cravers
The holidays are here and temptation seems to be EVERYWHERE.
Now is NOT the time for those with a sweet tooth to fall off the wagon.
So that's why I've got two great Holiday dessert ideas for you that won't pack on the pounds.
First, is Grilled Banana Splits. Here's the simple ingredients you'll need:
4 ripe bananas
2 Tbsp chocolate chips
1/2 cup non-fat, frozen vanilla yogurt
4 tsp chopped walnuts
Here are the easy-to-follow directions:
1- Preheat oven to 400 degrees
2- Place each banana on its side on a piece of foil. Cut a slit lengthwise across the top. Leave the skin attached.
3- Push 1/2 Tbsp chocolate chips into the slit of each banana.
4- Wrap the bananas with the foil, leaving the top open. Grill or bake about 15 minutes or until the chocolate melts.
5- Loosen the foil and press the bananas open a little.
6- Top each banana with 2Tbsp of the frozen yogurt and sprinkle with 1tsp walnuts.That's it for a nutritious and delicious treat!
Second, if you like your life even easier, and you're a big fan of Dark Chocolate, you are going to LOVE Prograde Cravers.
I seriously cannot even begin to tell you how delicious they taste.
You have to watch this video to see for yourself. You'll see fitness professionals like myself tasting Prograde Cravers for the very first time.
Yes, fitness pros that have tasted every bar on the planet are amazed at how good they taste.
Trust me, you have to see this: http://hometeamfitness.getprograde.com/cravers
Make It Happen Everyday,
Chad
PS - Seriously, Cravers make the PERFECT holiday dessert. They are less than 200 calories and are made from organic dark chocolate. http://hometeamfitness.getprograde.com/cravers
Wednesday, November 26, 2008
Play Your Way Fit
Something I'm noticing that's really cool in my boot camp is people like to play.
We started doing more game based fitness drills, and my campers are getting into it.
We did a game at the end of camp the other day with a 2lbs handled medicine ball that we had fun with and really challenged their fitness and power endurance.
They all took turns throwing this ball in one of 4 ways that I showed them down a soccer field, then ran after it.
After the ball stopped moving, the next person would throw it. So on and so on for 10 minutes. They were surprised how tiring it was.
Sometimes you have to just play.
Don't get bogged down in exercise science, and just PLAY!
Talk to you tomorrow,
-Chad
We started doing more game based fitness drills, and my campers are getting into it.
We did a game at the end of camp the other day with a 2lbs handled medicine ball that we had fun with and really challenged their fitness and power endurance.
They all took turns throwing this ball in one of 4 ways that I showed them down a soccer field, then ran after it.
After the ball stopped moving, the next person would throw it. So on and so on for 10 minutes. They were surprised how tiring it was.
Sometimes you have to just play.
Don't get bogged down in exercise science, and just PLAY!
Talk to you tomorrow,
-Chad
Monday, November 24, 2008
How To Use Your Thanksgiving Turkey To Create Healthy, Fat Blasting Meals
It’s about that time of year again, when that big old bird comes out of the oven for Thanksgiving. People tend to associate Thanksgiving dinner with sinful excess and horrible holiday weight gain. Now you can blame stuffing, mashed potatoes with loads of butter and gravy, and pumpkin pie for that, but leave the sexy turkey out of it! After all, turkey is packed with lean protein that simultaneously elevates metabolism and promotes fat burning and lean muscle growth. It is also a lean protein, meaning there is very little fat in it, as long as you remove the skin.
Protein is the sole macronutrient responsible for building and repairing your body’s tissue stores (fat and carbs simply provide energy). More specifically, regular protein intake is vital in accelerating the repair of muscle damage from high-intensity activities like strength training and cardio interval training. In addition, adequate protein intake every two to four hours is essential in maintaining your current levels of lean muscle mass. This is important because the more muscle you have the larger your metabolic engine, thus the more calories (and fat) you burn on a daily basis since muscle tissue requires lot of energy to sustain itself. Protein is also the least likely macronutrient to be stored as body fat and the mere act of digesting protein requires more than double the energy to digest than carbohydrate and dietary fat. So, if there is any food choice that you can truly get away with overeating this holiday season, it will be turkey.
Another key benefit to eating turkey is that it is easy to prepare in bulk and thus will save you much needed time in meal planning and preparation during the busy holiday season. You can roast a big old turkey and then have tons of meal options for days. Just think of what you can do with all those Thanksgiving leftovers! To inspire your turkey consumption efforts we’ve put together some awesome better body recipes that you can create with turkey as your lean protein foundation. Enjoy!
Turkey Salad
Ingredients:
- 6-8 oz. Turkey Breast chopped into small cubes
- 1⁄4 red bell pepper
- 1⁄4 green bell pepper
- 1⁄4 red onion
- 2 Tbsp canola or olive oil mayo
Directions:
Mix all ingredients together and enjoy over a bed of greens.
Makes one male serving and two female servings.
Turkey Cranberry Cream Cheese Roll-up
Ingredients:
- 6-8 oz. Sliced Turkey
- 1 Tbsp Fat Free Cream Cheese
- 1 Tbsp Dried Cranberries 1⁄2 Clove of Roasted Garlic Salt and Pepper to taste
- 2 Whole Grain Tortillas
Directions:
Soak cranberries in water for 20 minutes or microwave until soft if you are short on time. Mash the 1⁄2 clove of garlic. Mix cranberries, garlic, and cream cheese. Add salt and pepper to taste. Spread the mixture into the inside of the tortilla(s). Add turkey breast. Fold up sides, roll up, and enjoy!
Makes one male serving and two female servings.
Turkey Medallions With Cranberry Glaze
Turkey Medallions:
- 6-8 oz. Turkey
- Non-stick spray Turkey Seasoning
Cut Turkey Breasts into small medallions, sprinkle lightly with seasoning. Reheat in a pan sprayed with non-stick oil on medium heat until lightly browned on both sides. Drip Cranberry glaze (below) over the medallions.
Cranberry Glaze:
- 1 Cups Dry white wine
- Turkey or chicken stock, as needed
- 1 1⁄2 Cups Dried cranberries
- 1⁄4 Cup of Pine nuts, toasted
- Pinch of Salt
Add 1⁄2 cup of white wine and 1⁄2 cup of turkey stock to pan. Add other 1⁄2 cup of turkey stock, cranberries, pine nuts and pinch of salt. Cook over medium heat until reduced in volume by half, about 4 cups.
Makes one male serving and two female servings.
Turkey Shepherds Pie
Ingredients:
- 2 cups cubed cooked turkey
- 3⁄4 cup turkey gravy
- 1 small can whole kernel corn
- drained 1 cup of chicken stock
- 1 cup of water
- 3 cups steamed cauliflower
- 2 cups celery, chopped 2 carrots
- chopped 1 onion chopped 2 cloves garlic
- minced 1 bell pepper, any color
- chopped Salt and pepper
Directions:
Preheat the oven to 325 degrees. First you must make the gravy. Take the garlic, 1 cup of celery, carrots, onion, bell pepper, chicken stock, water, vegetables, salt and pepper to taste. Add to a pot, boil until vegetables are soft and blend in a blender or food processor.
Next, you will take the steamed cauliflower and mash it, or place it in a food processor until the consistency is like that of mashed potatoes.
Next, in a baking dish, layer the turkey, gravy, corn, remaining celery and mashed cauliflower. Bake, uncovered at 325 degrees for 45-50 minutes.
Makes 2 male servings and one female serving.
Turkey Florentine
Ingredients:
- 1 (10 ounce) package frozen chopped spinach
- 2 tablespoons smart butter
- 1 cup cooked whole grain fettuccine
- 2 cups diced, cooked turkey
- 1 cup turkey or chicken stock 1
- (8 ounce) package fat free sour cream and onion dip
- 1⁄2 teaspoon onion salt
- 2 tablespoons grated Parmesan cheese
- Non-stick cooking spray
Directions:
Cook spinach according to package directions; drain. Stir in smart butter. Place noodles in a non-stick sprayed baking dish; top with spinach. Combine turkey, stock, onion dip and onion salt and spoon over spinach. Sprinkle with Parmesan. Bake, uncovered, at 325 degrees F for 25 minutes or until bubbly.
Turkey Green Bean Casserole
Ingredients:
- 1 bag of frozen green beans
- 6-8 oz. of cubed cooked turkey breast
- 1 can of organic cream of mushroom soup
- 2 cups Kraft all natural fat free cheese
- Salt and Pepper to taste
Directions:
Preheat oven to 350 degrees. Mix all ingredients into a casserole dish and bake for about 30 minutes or until completely hot. Makes one male serving and two female servings.
Make it happen!
BTW Registration for the December "holiday edition" boot camp will begin in one week! Email me for details: fitnessanswerman@live.com!
Chad Smith, NASM-CPT
Herald Mail's "Fitness Answer Man"
www.hometeamfitness.net COMING SOON!
Protein is the sole macronutrient responsible for building and repairing your body’s tissue stores (fat and carbs simply provide energy). More specifically, regular protein intake is vital in accelerating the repair of muscle damage from high-intensity activities like strength training and cardio interval training. In addition, adequate protein intake every two to four hours is essential in maintaining your current levels of lean muscle mass. This is important because the more muscle you have the larger your metabolic engine, thus the more calories (and fat) you burn on a daily basis since muscle tissue requires lot of energy to sustain itself. Protein is also the least likely macronutrient to be stored as body fat and the mere act of digesting protein requires more than double the energy to digest than carbohydrate and dietary fat. So, if there is any food choice that you can truly get away with overeating this holiday season, it will be turkey.
Another key benefit to eating turkey is that it is easy to prepare in bulk and thus will save you much needed time in meal planning and preparation during the busy holiday season. You can roast a big old turkey and then have tons of meal options for days. Just think of what you can do with all those Thanksgiving leftovers! To inspire your turkey consumption efforts we’ve put together some awesome better body recipes that you can create with turkey as your lean protein foundation. Enjoy!
Turkey Salad
Ingredients:
- 6-8 oz. Turkey Breast chopped into small cubes
- 1⁄4 red bell pepper
- 1⁄4 green bell pepper
- 1⁄4 red onion
- 2 Tbsp canola or olive oil mayo
Directions:
Mix all ingredients together and enjoy over a bed of greens.
Makes one male serving and two female servings.
Turkey Cranberry Cream Cheese Roll-up
Ingredients:
- 6-8 oz. Sliced Turkey
- 1 Tbsp Fat Free Cream Cheese
- 1 Tbsp Dried Cranberries 1⁄2 Clove of Roasted Garlic Salt and Pepper to taste
- 2 Whole Grain Tortillas
Directions:
Soak cranberries in water for 20 minutes or microwave until soft if you are short on time. Mash the 1⁄2 clove of garlic. Mix cranberries, garlic, and cream cheese. Add salt and pepper to taste. Spread the mixture into the inside of the tortilla(s). Add turkey breast. Fold up sides, roll up, and enjoy!
Makes one male serving and two female servings.
Turkey Medallions With Cranberry Glaze
Turkey Medallions:
- 6-8 oz. Turkey
- Non-stick spray Turkey Seasoning
Cut Turkey Breasts into small medallions, sprinkle lightly with seasoning. Reheat in a pan sprayed with non-stick oil on medium heat until lightly browned on both sides. Drip Cranberry glaze (below) over the medallions.
Cranberry Glaze:
- 1 Cups Dry white wine
- Turkey or chicken stock, as needed
- 1 1⁄2 Cups Dried cranberries
- 1⁄4 Cup of Pine nuts, toasted
- Pinch of Salt
Add 1⁄2 cup of white wine and 1⁄2 cup of turkey stock to pan. Add other 1⁄2 cup of turkey stock, cranberries, pine nuts and pinch of salt. Cook over medium heat until reduced in volume by half, about 4 cups.
Makes one male serving and two female servings.
Turkey Shepherds Pie
Ingredients:
- 2 cups cubed cooked turkey
- 3⁄4 cup turkey gravy
- 1 small can whole kernel corn
- drained 1 cup of chicken stock
- 1 cup of water
- 3 cups steamed cauliflower
- 2 cups celery, chopped 2 carrots
- chopped 1 onion chopped 2 cloves garlic
- minced 1 bell pepper, any color
- chopped Salt and pepper
Directions:
Preheat the oven to 325 degrees. First you must make the gravy. Take the garlic, 1 cup of celery, carrots, onion, bell pepper, chicken stock, water, vegetables, salt and pepper to taste. Add to a pot, boil until vegetables are soft and blend in a blender or food processor.
Next, you will take the steamed cauliflower and mash it, or place it in a food processor until the consistency is like that of mashed potatoes.
Next, in a baking dish, layer the turkey, gravy, corn, remaining celery and mashed cauliflower. Bake, uncovered at 325 degrees for 45-50 minutes.
Makes 2 male servings and one female serving.
Turkey Florentine
Ingredients:
- 1 (10 ounce) package frozen chopped spinach
- 2 tablespoons smart butter
- 1 cup cooked whole grain fettuccine
- 2 cups diced, cooked turkey
- 1 cup turkey or chicken stock 1
- (8 ounce) package fat free sour cream and onion dip
- 1⁄2 teaspoon onion salt
- 2 tablespoons grated Parmesan cheese
- Non-stick cooking spray
Directions:
Cook spinach according to package directions; drain. Stir in smart butter. Place noodles in a non-stick sprayed baking dish; top with spinach. Combine turkey, stock, onion dip and onion salt and spoon over spinach. Sprinkle with Parmesan. Bake, uncovered, at 325 degrees F for 25 minutes or until bubbly.
Turkey Green Bean Casserole
Ingredients:
- 1 bag of frozen green beans
- 6-8 oz. of cubed cooked turkey breast
- 1 can of organic cream of mushroom soup
- 2 cups Kraft all natural fat free cheese
- Salt and Pepper to taste
Directions:
Preheat oven to 350 degrees. Mix all ingredients into a casserole dish and bake for about 30 minutes or until completely hot. Makes one male serving and two female servings.
Make it happen!
BTW Registration for the December "holiday edition" boot camp will begin in one week! Email me for details: fitnessanswerman@live.com!
Chad Smith, NASM-CPT
Herald Mail's "Fitness Answer Man"
www.hometeamfitness.net COMING SOON!
Tuesday, November 18, 2008
The Best Exercises for Rapid Fat Loss and Lean Muscle Gain
As a former 98 pound weakling and a current real world fat loss expert who has helped hundreds of people lose hundreds of pounds of fat, I know a thing or two about exercise selection. Because of this I am constantly asked what the best exercises are to lose fat AND gain muscle fast.
I’ll keep this as simple as possible for you. The best exercises for fat loss are also the best exercises for muscle gain and visa versa. These exercises all have one thing in common: they provide a UNIQUE challenge to your body AND involve as many muscles in your body as possible.
Both the scientific research and the real world case studies have shown that total body workouts are superior for maximal fat loss and muscle gain. But let’s take this one step further…
Let’s dramatically accelerate results by preferentially selecting TOTAL BODY EXERCISES within each TOTAL BODY WORKOUT! For example, squats are well known for being one of the best muscle-builders with a serious a fat-shredding effect. However, the squat goes from great to UNSTOPPABLE for changing your body for the better when you make it a combination movement by adding a row or press to each squat rep. It’s obvious that you can reap more benefits this way since you have now involved your upper body into the king of lower body exercises.
It’s as simple as the Look Better Naked Equation below:
Performing Total Body Exercises Within Each Total Body Workout -->
More Muscles Involved =
More Calories Burnt + Greater Muscle-Building Stimulus =
Greater Fat Lost + Greater Muscle Gain
To be honest, I have a true love-hate relationship with the following movements I am about to share with you. Love because of the unparalleled fat-melting, muscle-building results they provide to help maximize my sexy. Hate because they break me every single workout by leaving me in tears while in a pool of my own sweat. In other words, these are not for the weak of mind, body, or soul!
Without further adieu, here is the official top 10 list of my favorite exercises in the world for fat loss and lean muscle gain:
Exercise#1: Barbell Hang-Clean w/Overhead Press Combo
Exercise#2: Kettlebell Turkish Get-Up
Exercise#3: Reverse Lunge w/Medicine Ball Rotation Combo
Exercise#4: Kettlebell Swing
Exercise#5: Squat Thrust w/Jump
Exercise#6: Dumbell Lateral Lunge w/Curl to Overhead Press
Exercise#7: Barbell Bent-Over Row w/Romanian Deadlift Combo
Exercise#8: Jumping Medicine Ball Slam
Exercise#9: 3-Way Band/Tube Snapdowns
Exercise#10: Band/Pulley Squat To Rotation
I guarantee you better results in less time by regularly employing these movements into your workouts. Of course it’s now up to you to take your workouts, and your body, to the next level.
Come back here Friday as I'll be showing you how to do every one of these exercises for best results!
In later days I'll be sharing some more great exercises for those specific trouble spot areas (e.g. legs, butt, abs, chest, arms, etc.) that are holding your sexy back in the days to come ;)
Chad Smit, NASM-CPT
Herald Mail's "Fitness Answer Man"
COMING SOON! WWW.htfitmd.com
I’ll keep this as simple as possible for you. The best exercises for fat loss are also the best exercises for muscle gain and visa versa. These exercises all have one thing in common: they provide a UNIQUE challenge to your body AND involve as many muscles in your body as possible.
Both the scientific research and the real world case studies have shown that total body workouts are superior for maximal fat loss and muscle gain. But let’s take this one step further…
Let’s dramatically accelerate results by preferentially selecting TOTAL BODY EXERCISES within each TOTAL BODY WORKOUT! For example, squats are well known for being one of the best muscle-builders with a serious a fat-shredding effect. However, the squat goes from great to UNSTOPPABLE for changing your body for the better when you make it a combination movement by adding a row or press to each squat rep. It’s obvious that you can reap more benefits this way since you have now involved your upper body into the king of lower body exercises.
It’s as simple as the Look Better Naked Equation below:
Performing Total Body Exercises Within Each Total Body Workout -->
More Muscles Involved =
More Calories Burnt + Greater Muscle-Building Stimulus =
Greater Fat Lost + Greater Muscle Gain
To be honest, I have a true love-hate relationship with the following movements I am about to share with you. Love because of the unparalleled fat-melting, muscle-building results they provide to help maximize my sexy. Hate because they break me every single workout by leaving me in tears while in a pool of my own sweat. In other words, these are not for the weak of mind, body, or soul!
Without further adieu, here is the official top 10 list of my favorite exercises in the world for fat loss and lean muscle gain:
Exercise#1: Barbell Hang-Clean w/Overhead Press Combo
Exercise#2: Kettlebell Turkish Get-Up
Exercise#3: Reverse Lunge w/Medicine Ball Rotation Combo
Exercise#4: Kettlebell Swing
Exercise#5: Squat Thrust w/Jump
Exercise#6: Dumbell Lateral Lunge w/Curl to Overhead Press
Exercise#7: Barbell Bent-Over Row w/Romanian Deadlift Combo
Exercise#8: Jumping Medicine Ball Slam
Exercise#9: 3-Way Band/Tube Snapdowns
Exercise#10: Band/Pulley Squat To Rotation
I guarantee you better results in less time by regularly employing these movements into your workouts. Of course it’s now up to you to take your workouts, and your body, to the next level.
Come back here Friday as I'll be showing you how to do every one of these exercises for best results!
In later days I'll be sharing some more great exercises for those specific trouble spot areas (e.g. legs, butt, abs, chest, arms, etc.) that are holding your sexy back in the days to come ;)
Chad Smit, NASM-CPT
Herald Mail's "Fitness Answer Man"
COMING SOON! WWW.htfitmd.com
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