A SPECIAL New Year’s Discount For You!

I hope you had a great Christmas!

 

A new year is upon us and that means it’s time to get serious about your health and fitness goals!

 

So, in the spirit of New Year’s Resolutions, I’m sending you a special invitation to re-join us at Max Body Boot Camp for the low investment of $150 before it goes up to $175 in 2009.

 

There’s only one catch…

 

You have to sign up before the Deadline Date, December 31 at midnight. There’s only 3 Spots left so hurry and sign up online at:

 

www.HBFitnessCamp.com

 

If you are still interested in losing weight and feeling amazing than take this opportunity to get the highest

quality coaching at only a fraction of the cost.

 

And REMEMBER…You have ’til this Wednesday, December 31, to qualify for your $25 discount.

 

www.HBFitnessCamp.com

 

To Your Fitness Success,

 

Mark

 

P.S. If you have any questions about your discount or the program, please give me a call at 877-331-0622 or shoot me an email at mark@hbpersonaltrainer.com

Happy Holidays and A Fun Video!

Hope your having a great Christmas Eve.

 

I don’t know what holiday traditions you have, but at
my house ours always includes taking it easy and
watching a couple fun Christmas movies.

 

The classic “A Christmas Story” movie is on every year
with the kid who wants the Red Rider BB gun for
Christmas and everyone tells him “you’ll shoot your eye
out kid!”

 

Then there is the famous “The Grinch Who Stole
Christmas” movie made after the Dr. Seuss story (always
a good one).

 

And my personal favorite “Scrooged” with Bill Murray,
which is simply a modern day version of the Scrooge
story with Bill Murray as a Network TV executive. What
can I say, it’s Bill Murray and that guy is hilarious.

 

In the spirit of holiday movies me and a couple of my

friends put together a special holiday video just for

you.

 

Just click this link…

 

http://elfyourself.jibjab.com/view/322gYeobf1SBMaWgG2vn

 

We dressed up in costumes and everything, hopefully
you’ll get kick out of it.

 

To your fitness success,

 

Mark

 

P.S. In all sincerity, I want to say ‘thank you’ for
the tremendous year we’ve had. Max Body Fitness has

tripled in size and I have you, my clients, to thank.

I look forward to helping you achieve all of your health

and fitness goals in 2009.

What’s Your New Year’s Resolution?

As the year winds down and you start to think about their New Year’s Resolutions, you will undoubtedly start thinking about your fitness level.  Every year thousands of people make a commitment to start fresh and get back into shape, or to reach higher levels in the new year.  And every year there are new fitness trends to help people achieve their goals.

Here are the Top 10 Fitness Trends for 2009.  And the good news is that you already do several of them!

- Boot Camp Style Workouts – Obviously you all have this one covered.  The total body workout you get at the park every morning is fun and challenging.  You get a great cardiovascular workout and strengthen your muscles.  No wonder this is on the top of the list for new fitness trends.

-Budget-Friendly Workouts – It is estimated that fewer people will hire personal trainers in 2009 and start using more of the resources already available to them.

-Specialty Classes – Yoga, Pilates, and dance-based classes will be all the craze in 2009.

-Getting Back to Basics – Trainers will get their clients back to focusing on basic movements and techniques.  This is another one that we think you have covered.  The exercises you do at the park, although tough, are pretty basic.

-Circuit Training – Interval training that combines strength training and cardio is more time-efficient than doing traditional aerobic and weight training sessions…and yet another one that you have covered.

-Kettlebells – A Boot Camp staple, the kettlebell requires the use of your entire body, especially your core, to lift and control the kettlebell.

-Boomer Fitness – The 50+ age group continues to push the boundaries and have realized the importance of fitness as they age.

-Technology Based Fitness – In 2009, exer-gaming will become more and more popular.  With games like Wii Fit and Dance Dance Revolution selling like crazy right now, we can see why this one made the list.

-Event or Sport Specific Exercises – Sports or event specific exercises have always been and will continue to be popular in the New Year. 

Mixing It Up – You will get better results if your workouts vary from day to day.  Max Body Boot Camp is one of the best ways we have seen to get the results you desire.

So as you are traveling this holiday season and trying to figure out what your new year’s fitness resolution should be, don’t worry, because if you are involved with boot camp, you are already way ahead of the curve and in line with many of the hot trends for 2009.   Just build on that and set some specific goals for yourself!

To Your Fitness Success,

Your Coach, Mark

Walk It Out

You have made it through week 2 of December Boot Camp. How has it been? Remember to get a bout of cardio in this weekend and be good this weekend.

And just in case you need a little motivation, check out this video…

Are You Bored?

Are you getting bored with that apple and string cheese you eat as one of your snacks ever day? 

Snacks don’t have to be boring. Be sure to mix it up and snack smart and you will feel much more satisfied until your next meal.

Here are 5 Smart Snacking Tips to Help You Slim Down…

1) Stop Constant Cravings:  Are you craving something sweet or salty?  It’s okay to have a little bit, but don’t over indulge.  A great way to control your portions is by eating a 100-calorie pack.  You will get a little of that salty or sweet treat you are craving without going crazy.  Eat the 100-calorie pack with a piece of fruit or a lean protein (rolled up deli-style turkey) to round out your snack and fill you up.

2) Avoid Liquid Calories:  I am aware that people in the Max Body community like to indulge in the adult beverages every once in a while.  But on a daily basis, you should think about the calories you are drinking.  If you drink regular soda, juice, Gatorade, or most of the vitamin infused waters, you are drinking a lot of calories.  Switch these out for plain old water or even there diet alternatives.

3) Prepare For Snack Attacks:  If you are following the Max Body Fitness Eating for Fat Loss Nutrition Plan then you know you should eat 5 – 6 smaller meals a day.  Most of us have gotten pretty good with this, but sometimes, life just gets in the way.  So be prepared.  Make sure you always have a zone bar, mixed nuts, or some other healthy snack with  you so you can avoid grabbing whatever is available.

4) Think Baked, Not Fried: Having chicken with your snack? Eat baked or grilled chicken.  Want to indulge and have some chips?  Eat baked chips (But only once and a while).  You get the point…stay away from ALL fried foods.

5) Nutritious Nibbles: Mix up your snacks by eating fresh veggies and hummus, trying new foods, eating greek yogurt, or an apple with peanut butter. 

Check out this link for more on these 5 tips. 

If you have any questions nutrition questions be sure to shoot me an email at mark@hbpersonaltrainer.com and I’ll be sure get back to you as soon as I can.

To Your Fitness Success,

Your Coach, Mark

It’s Cold Out There…

I am not sure if you have noticed, but it is cold out there!  And as much as we all would like to hibernate for the winter, we have made a commitment to ourselves and to our fellow boot campers to get our butts to boot camp.

Remember, this is the time of year when weight is likely to creep on if you aren’t careful.  Research shows that Americans gain between 1 – 4 pounds during the holiday season.  We know you’ve signed up for boot camp to help prevent that gain – but just signing up isn’t enough.  You have to keep going!

You have made it through one week and we want to make sure you make it through the rest of the month.  So here are a few ways to stay motivated this month:

1) Set Goals
2) Have Fun
3) Make Physical Activity Part of Your Daily Routine
4) Seek Support
5) Track Your Progress
6) Reward Yourself

I think by just showing up to camp we have most of these covered.  I’ve sat down with every one of you and I know I can help you keep accountable this holiday season.  

If you are going to boot camp three times a week and the gym at least twice, you have made physical activity part of your daily routine.  And we think that all of your fellow campers, as well as you coach, are a pretty good support system. 

By the end of the month you will be so surprised with the improvements you have made.  And with the end of the year fast approaching, we are sure you will find many ways to reward yourself.  Just try to make some of your rewards non-food related (remember that statistic about gaining 1 – 4 pounds?).

We know it is hard to pry yourself out of bed when it is freezing cold outside, but if you are well prepared for the cold weather it isn’t so bad once you’re out there.  So dress in layers and keep your head, hands, and feet well insulated.  Check out this article to find out more about proper layering techniques.

And remember by working out in the cold, your body has to work harder to warm up, which in turn burns more calories.  Exercising also gives you more energy to get through the dreary winter days and helps you sleep better at night.  So the next time you are laying in bed and considering hitting that snooze button, just think about how much better you will feel if you get your butt to camp!

To Your Fitness Success,

Your Coach, Mark

How About Some Mousercise?

We know you are probably a little worn out from week one, but you should be proud of yourself for making it through the week. So get a little rest this weekend and take care of yourself.  If you missed a cardio day this week than be sure to get in this weekend. 

Want a unique cardio idea? 

Check out this video…

Make sure to write it down in your journal as your coach will be checking. Have a great weekend!

To Your Fitness Success,

Your Coach, Mark

Why Toy Soldiers?

Now you might be wondering why you do all those crazy movements (toes, heels, lunge, butt kick, inch worm, toy soldiers, etc.) right after our warm-up jog…

Well this is called Dynamic Stretching.

Elite trainers have found that Dynamic Stretching allows the muscles to become primed for movement.  By slowly controlling leg and arm swings and gradually increasing the range of motion your muscles prepare for the workout you are about to complete. 

Dynamic Flexibility increases core temperature, muscle temperature, elongates the muscles, stimulates the nervous system, and helps decrease the chance of injury….which is the MAIN reason we use Dynamics first! 

While the Dynamics seem silly, take it seriously if you can! Dynamics really can prevent muscle pulls and tears.  So, really squeeze your calves when walking on your toes, and give yourself a good kick in the bum when doing buttkicks. Remember to start with slow movements, and make the dynamic larger and larger as your muscle loosens and you warm up. 

For example: when starting a toy soldier, kick low and as you warm-up kick higher and higher.

Any quesitions? Email your coach at mark@hbpersonaltrainer.com

To Your Fitness Success,

Your Coach, Mark

The Boot Camp Challenge

This Sunday is the Boot Camp Challenge!

Who will win the Coveted Max Body Boot Camp Championship Trophy?

You can look forward to some of your favorite boot camp exercises including…

- The Neverending Plank
- The Blistering Burpee
- The Powerful Pushup
- The Perilous Perimeter
- The “Will This Ever End” Wall Squat

and Introducing the Max Body Boot Camp Obstacle Course!

Be sure to eat a light breakfast before you come to the park and be sure to bring a water and your exercise mat.

If you have any questions be sure to email me or give me a call.

See You There,

Coach Mark

Recipe Of The Day: Chocolate Cherry Muffins

Are you getting sick of apples and cheese sticks yet?

If so, I’ve got a great recipe you just have to try…

It’s from one of my favorite recipes books Zone Meals In Seconds!

Chocolate Cherry Muffins

You can enjoy muffins and stay in the Fat Burning Zone with this family-friendly recipe. Grind old fashioned oats in the blender or shop for oat flour in natural foods stores. Make a double batch if you want extra portions for the freezer.

Prep: 20 minutes
Yield: 4 Servings (4 Large Muffins)
Cooking: 20 to 24 minutes
Ingredients:

 Dry: 1 1/3 cups oat flour 4 (1 ounce) scoops chocolate flavored whey protein (amount providing 84 grams protein), scant 1 cup 2 1/4 teaspoons pumpkin or apple pie spice 1 tablespoon non-aluminum baking powder 1 tablespoon grated orange rind (optional)

Wet: 4 whole eggs or 8 egg whites Two tablespoons and two teaspoons fructose powder or syrup 2/3 cup applesauce 5 1/3 teaspoons canola oil 1 cup frozen pitted sweet cherries, coarsely chopped

Instructions: Preheat oven to 350 degrees F. Spray 12 muffin tins with non-stick spray and set aside. Sift dry ingredients into 1 1/2 quart mixing bowl, adding orange rind if desired. Stir; set aside. Combine all wet ingredients in blender except the cherries. Cover and process until smooth, stopping to scrape down sides. Or, whisk in mixing bowl. Add wet ingredients to dry ingredients. Stir until evenly mixed, scraping bottom of bowl to incorporate flour and remove lumps. Do not over-mix. Gently fold in cherries. Spoon batter into 12 muffin cups, evenly distributing it. Bake in preheated oven until firm to the touch, golden on top and around the edges, and a tooth pick inserted into the center comes out clean, about for 20 to 24 minutes. Allow to cool, then run a knife around edges to release muffins. Cover and refrigerate. Use within one week or freeze. Variations Divide batter between 16 muffin tins, filling any empty tins with water. Bake for 12 to 15 minutes or until muffins test done. Each muffin will contain 1 protein, 1 carb, and 1 fat block—perfect for snacks. Use plain or vanilla whey protein powder instead of chocolate and substitute 1 cup fresh or 1 1/3 cup frozen blueberries for the cherries.

Enjoy!

To Your Health and Fitness,

Your Coach, Mark

P.S. Check out these food t-shirts. They are hilarious! J