This is a common place to end up, usually after a few months on the same exercise routine. In the beginning your body responds to your routine with lost pounds and gained muscle tone, then one day all results screech to a stop.

Why does this happen? And, more importantly, how can you prevent it?

Your muscles adapt quickly to any repetitive routine. Remember that the definition of ‘insanity’ is to do the same thing over and over while expecting different results. This holds true for your workouts.

When your results stop, it’s time to do something new.

• The problem: Your muscles have adapted to your routine.
• The Solution: It’s time to apply the concept of muscle confusion.

Muscle confusion is a way to keep your body guessing by changing your routine.

I have good news – the following 4 strategies are guaranteed to crank your workouts up to the next level and to deliver better results.

Strategy #1: Use a Drop Set

Drop sets are often used to fight off exercise plateaus. This technique is great for increasing muscle strength, endurance and for adding to the cardiovascular benefit of your workout – which results in more fat burn.

This is how to do a drop set: When you perform an exercise to exhaustion, don’t stop there. Drop the weight by 80% and do another set.

You could take it a step further by dropping the weight twice, making it a double drop. Or drop the weight three times for a descending drop set. Use this technique only once or twice per workout, on the final set of the exercise.

Strategy #2: Focus on Negatives

Each time that you do a weight lifting repetition you are using three types of strength.

1. Positive strength: lifting the weight.
2. Static strength: holding weight in a contracted position.
3. Negative strength: lowering the weight.

Most people completely miss the benefit of the negative in each repetition by allowing the weight to drop quickly with little control. It is understood that the negative portion of each repetition is just as important as the positive portion, possibly more important.

Focus on the negative portion of each repetition by lowering the weight very slowly. Concentrate on the negative contraction, and make each repetition count.

If you are advanced, then use a training partner to assist you in moving heavier-than-normal weight into a contracted position, then lower it very slowly.

Another way to utilize negative repetitions on a machine is to lift the weight using two limbs but then lower it with just one. For example, use both legs to lift the weight on a leg extension machine, but then lower it back down slowly using only one leg.

Strategy #3: Use Active Rest

Every minute of your workout is an opportunity to increase intensity and to burn more fat. Don’t waste precious minutes with long rest periods.

While it is important to catch your breath if you feel winded, most of the time you would benefit more from an active rest. Do one of the following activities for 30 seconds between exercises and turn your regular workout into High Intensity Interval Training.

• High Knees with Alternating Punches: Alternately bring each knee high to your chest in a quick jumping movement while alternating forward punches at shoulder level.
• Burpees: Start in a sanding position and bend at the waist. Once your hands hit the floor, push your entire body back, extending your legs until they’re straight and you’re in the push-up position. Go down for a push-up, and when you push yourself up, jump slightly to bring your feet back near your hands. Finally, jump in the air with your arms fully extended over your head.
• Side-to-Side Jumps on Bench: Stand on one side of an exercise bench. Place the foot closest up onto the bench, jump up and switch feet, then land on the opposite side of the bench.
• Mountain Climbers: Place your hands wider than shoulder-width apart on the ground in a push-up position. Bring one knee to your chest and then back to the starting position, alternate each leg quickly.
• Side-to-Side Ab Twists: With feet close together, jump and twist your legs left to right – holding your abs tight. Keep a bend in your knees and swing your upper arms with each twist.
• Jump Lunges with Pop Squat: Start in a lunge position, lunge down then quickly jump up, switching your leg position in midair, land in an opposite leg lunge. Once you’ve done both legs, jump straight into a squat.
• Medicine Ball Squat Jumps: With feet wider than shoulder-width apart hold a medicine ball at chest level. Squat down until your knees are at a 90 degree angle. Explosively jump up, raising the medicine ball straight over your head.

Strategy #4: Modify the Exercise There are certain exercises that are considered ‘staples’ in the gym.

The squat. The lunge. The chest press. The shoulder press. The bicep curl. You get the idea…

While you shouldn’t throw these exercises out the window, find creative ways to modify the familiar motion in order to challenge your muscles. Try these exercise modifications:

• Squat on a Bosu ball or balance board.
• Place a weighted bar across your shoulders and do walking lunges.
• Use an exercise ball for chest presses instead of the bench.
• Do a full squat between each repetition of shoulder presses.
• Do a shoulder press between each repetition of bicep curls.

Have a healthy day!

Your Coach, Mark

Well, there’s something that the diet industry doesn’t want you to know. There is more involved than just the diet product, and it’s the same across the board.

Look into the eyes of any person in their “before” picture and you’ll see that they are deeply disturbed. The body they have is no longer in sync with the body they are able to accept.

They changed the body that they accept, and became disturbed.

Now look into their eyes in the “after” picture – see the sweet satisfaction? They now live in the body that they decided they could accept. What an amazing feeling that is.

Why are you still living life in your “before” body?

Sure, you have obstacles that get in your way – your schedule, your job, your kids, the weather, your knee injury from college…but ultimately you have the body that you accept.

I’m going to repeat that so it will really sink in.

You have the body that you accept.

Transform from “Before” to “After”
You may not realize it, but you already posses everything you need to transform your body, and it all starts with taking responsibility for the body that you have today.

You are in your current shape because, until this moment, you’ve been OK with it.

Oh I know you aren’t thrilled with it, and you even talk about losing weight and getting fit – but you haven’t changed what you’ll accept.

Here’s how to transform your body in 3 steps:

Step One: Feel Disturbed
It has been said that emotion creates motion. This is essential when it comes to personal transformation. Just like those folks in the “before” pictures, to transform your body you must first decide that you can’t live another day in the body you currently have.

Get your emotions stirred up. Make a list of all the reasons that you’re ready to lose weight and get fit. Get disturbed.

Step Two: Decide What You Want
Without clarity you’ll never get where you want to go. Now that you’re disturbed with the body you have, decide what the body you can accept looks like.

Think in concrete and specific terms. Just like the captions under ‘before” and “after” pictures – “Shannon lost 50 lbs,” “Matt lost 8 inches from his waist,” “Catherine went from a size 20 to a size 4.”

Get a clear picture in your mind of what you’ll look like in your “after” picture and decide what the caption will read.

Step Three: Take Action
The time spent between your inspiration (now) and taking action determines whether you will succeed or fail. Don’t allow yourself to get stuck between inspiration and action – there is always something that you can do immediately.

I am here to take you from your “before” picture to your “after” picture. What will your “after” caption read?

Committed to Your Fitness Success,

Your Coach, Mark

Fight Gone Bad Workout Results

15′s
Becca – 515
Lisa 502
Shawna – 426

12′s
Alice – 435
Judy – 364
LG – 317

10′s
Anna – 489
Kristina – 439
Pam – 411
Jamie – 391
Lori Cruz – 364
Mon Mon – 358

8′s
Terry – 399
Sara – 309

If you haven’t bookmarked hungry-girl.com yet you have to do so. Many of our boot campers use their recipes frequently and here’s one of their most popular reecipes…

“In what world is pasta baked in cream sauce and cheese NOT a calorie-and-fat-packed nightmare? In HG Land, baby! Your head may actually explode when you taste the insanely gooey decadence that is our Hungry Girlfredo White Lasagna. So don’t say we didn’t warn you…

Ingredients:
3 medium zucchini, ends removed
1 cup fat-free ricotta cheese
2 large egg whites or 1/4 cup liquid egg whites
1 tsp. chopped garlic
1/4 tsp. dried oregano
1/4 tsp. dried basil
1/4 tsp. salt, divided
1/4 tsp. black pepper, divided
1 1/2 cups chopped mushrooms
2 cups chopped spinach
3/4 cup fat-free sour cream
4 wedges The Laughing Cow Light Creamy Swiss cheese
4 tbsp. reduced-fat Parmesan-style grated topping, divided
4 sheets oven-ready lasagna noodles (like the kind by Ronzoni)
1/2 cup shredded part-skim mozzarella cheese
Optional: additional salt and black pepper

Directions:
Preheat oven to 425 degrees.

Slice zucchini in half widthwise, and then slice each half lengthwise into 1/4-inch thick strips. Set aside.

In a medium bowl, combine ricotta cheese, egg whites, garlic, oregano, basil, 1/8 tsp. salt, and 1/8 tsp. black pepper. Stir well and set aside.

Bring a skillet sprayed with nonstick spray to medium-high heat on the stove. Add mushrooms and, stirring occasionally, cook until softened, about 4 minutes. Add spinach and cook until spinach has wilted and excess moisture has evaporated, about 2 more minutes.

Remove skillet from heat and let cool. Blot away excess moisture from veggies, using paper towels. Transfer contents to the bowl of ricotta mixture and set aside.

Re-spray skillet and return to medium-high heat. Working in batches, cook zucchini until softened, about 2 minutes per side; remove skillet from heat and re-spray between batches. Set zucchini aside.

To make the sauce, in a microwave-safe bowl, combine sour cream with cheese wedges, breaking cheese wedges into pieces as you add them. Stir in 2 tbsp. Parm-style topping, remaining 1/8 tsp. salt, and remaining 1/8 tsp. black pepper. Microwave for 30 – 45 seconds, until very warm. Stir until smooth and set aside.

Spray an 8″ X 8″ baking pan with nonstick spray. Evenly place 1/3rd of the cooked zucchini strips on the bottom. With a spoon or spatula, spread half of the ricotta-veggie mixture on top. Evenly top with 2 lasagna sheets, followed by 1/3rd of the sauce.

Repeat layering with the same amounts of zucchini, ricotta-veggie mixture, lasagna sheets, and sauce. Evenly top with remaining zucchini, followed by remaining sauce. Sprinkle with mozzarella and remaining 2 tbsp. Parm-style grated topping.

Bake in the oven for 25 – 30 minutes, until cheese starts to brown.

If you like, season to taste with additional salt and black pepper. Enjoy!

MAKES 4 SERVINGS

Serving Size: 1/4th of lasagna (1 large piece)
Calories: 290
Fat: 6.5g
Sodium: 726mg
Carbs: 33g
Fiber: 3g
Sugars: 10g
Protein: 21.5g

Have  a great rest of your day!

Coach Mark

Hey Boot Campers,

One of my great buddies Craig Ballantyne wrote a great review on 5 of the TOP THINGS YOU CAN DO FOR FAT LOSS. It’s a great read and you should read it thoroughly if you want to achieve your goals this month!

“I have a diet book review for you today that is going to give you the top five #1 diet rules for fat loss.

Two things I didn’t agree with:

A) I think the author goes overboard with his recommendations on avoiding fruit (all the science I’ve read has found that eating more fruit leads to weight loss, not weight gain).

B) The author lays the blame heavily on genetics, BUT I’ve watched too many folks from all types of backgrounds lose ridiculous amounts of fat to believe that genetics is as big of a problem as the author believes. Genetics are a factor in where you store fat, sure, but you CAN beat bad genes.

On the bright side, I agree with the major rules he sets out for fat loss.

So let’s take a look at the top 5 #1 rules for your fat loss diet:

#1 Rule #1 – Avoid all liquid calories.

Stop drinking soda, juice, high-calorie coffees, high-sugar post-workout drinks marketed to you as mandatory for results (they aren’t), sports drinks, and energy drinks.

When you drink calories, your body says, “Oh, yummy! But I’m still not full in my tummy. Must have more foodz too! Yayz!”

And then you overeat calories, adding to the excess calories and sugar from your liquids, and then your belly fat piles on and gets stuck to you like peanut butter on Bally’s nose when he licks an empty jar of peanut butter clean.

#1 Rule #2 – Avoid eating added sugar and white flour.

This will help you lose fat and avoid cancer.  The author of “Why We Get Fat” believes that the #1 reason ANY diet works is because they help users avoid fattening carbohydrates (such as sugar, candy, liquid calories, and processed carbohydrates).  No matter what “extreme diet” you are into, I think that’s pretty easy to agree with.

And that’s why I also believe that almost EVERY diet out there will work for someone, and that’s why you must continue to look for the diet that works for YOU.

Listen, I’ve read both ends of the spectrum.

I’ve read “The China Study” and I’ve read about “Paleo Diets”, and I don’t believe you have to go to either extreme.

You don’t need to give up all meat, and you don’t need to give up all grains.

The commonality that both of these “diet factions” can agree on is that excess sugar, processed carbs, and liquid calories are a BAD, BAD, BAD idea.

It’s that simple.

Avoid added sugar, processed carbs, and liquid calories and that way you’ll keep your insulin levels lower and that will help fight fat storage and will promote fat burning.

Soooooo simple. It really is. Still not convinced? Next rule:

#1 Rule #3 – Avoid eating carbohydrate rich foods that are easy to eat in massive quantities.

The author recommends avoiding the following foods if you want to lose fat, and while it is very restrictive, I tend to agree because it is really easy to over-consume these:

- beer

- liquid calories

- sugar

- candy

These are easy to agree with…not a lot of room for these in a fat loss program.

And the following foods are more controversial (but again, are the recommendation of the author):

- bread

- potatoes

- rice

- cereal grains

- dairy

NOTE: Yes, you can get lean and stay lean with these in your diet. In fact, I eat a few of these foods on a weekly basis, but I know they are really easy to overeat…so that’s why I stick to the next rule:

#1 Rule #4 – Eat food. Not too much. Mostly plants.

Now this rule was only quoted in this book, but it comes from my favorite nutrition book, “Food Rules”. So simple.

So powerful.

You don’t have to give up your favorite foods forever, you just need to stop making them a part of EVERY meal. Which brings me to my last point:

#1 Rule #5 – If you have it in the house, you’re going to eat it, so keep it out of your house. Period.

As I’ve said in the past, your kitchen doesn’t need to resemble a 7-11.

If your kids need treats, that’s fine. Have a SMALL bag of treats in the house.

I grew up in a house that had 5-10 cases of soda in the basement, plus 4-5 bags of chips (crisps for our UK friends),

3 boxes of ice cream in the freezer, and bags of candy all over the place.

That won’t help anyone lose fat.

I was able to stay lean, but it would be a lot easier if those foods weren’t there when I go home to visit my family.

On the other hand, here’s something that will help you lose fat if you have it in the house:

=> Delicious Recipes for a Fat Loss Diet <= Your fat loss cookbook

The great thing about that cookbook is that it doesn’t require you to make any extreme sacrifices. It’s common sense, and simple.

(Can you tell I like to keep it simple?) “

Bottom Line:

Avoid the foods that cause us to get fat (liquid calories, sugar, processed carbohydrates) and eat real food – and delicious meals – that are prepared properly.

Diet beats exercise almost every time,

Your Coach, Mark

We all love us our peanut butter toast and oatmeal but if you want to switch it up a little, try this delicious recipe from hungry-girl.com.

Do the “HUEV”

A hot breakfast of crispy corn tortillas covered in refried beans, topped with eggs, and smothered in zesty sauce sounds AMAZING. But huevos rancheros is a dish that’s typically no bueno in the fat and calories departments. Check out our decadent single-serving version ahora. (That means NOW!)

Ingredients:
Sauce
1/2 cup chopped tomatoes
1/4 cup canned crushed tomatoes
1/4 cup chopped bell pepper
2 tbsp. chopped onion
2 tbsp. canned diced green chilies
1/2 tsp. chopped garlic
1/8 tsp. salt
1/8 tsp. chili powder
Dash black pepper
Dash ground cumin
1 tbsp. chopped fresh cilantro

Base
1 tsp. light whipped butter or light buttery spread (like Brummel & Brown)
One 6-inch corn tortilla
1 large egg
2 tbsp. fat-free refried beans

Directions:
Bring a skillet sprayed with nonstick spray to medium heat on the stove. Add all ingredients for sauce except cilantro. Stirring occasionally, cook until veggies have softened, about 7 minutes. Add cilantro and cook for 1 minute more. Transfer to a small bowl and cover to keep warm.

Once skillet has cooled, clean and return it to the stove. Add butter and bring skillet to medium-high heat. Once butter has coated the bottom of skillet, add tortilla. Cook until lightly browned, about 3 minutes per side. Transfer to a plate and set aside.

Remove skillet from heat, spray with nonstick spray, and bring to medium heat. Add egg to the skillet and cook per your preference (we like it over medium!), about 2 minutes. Meanwhile, spread beans onto tortilla. Place egg over the tortilla and cover with sauce. Enjoy!

MAKES 1 SERVING

Serving Size: entire recipe
Calories: 232
Fat: 7.75g
Sodium: 762mg
Carbs: 30g
Fiber: 5.5g
Sugars: 7.5g
Protein: 12g

It’s great to see all you girls back in action and also great to see some new faces at this morning’s class. Let’s welcome, Jenny (5am) Jaclyn (6am), Janice and Linda (9:15am)!

During the month there are some important things to remember.

1) We know that new shoes can be expensive. But getting new shoes can help prevent injury. You really should have a pair that is less than 1 year old, even if you haven’t worn them very much! We don’t want you to throw away your money so take care of your shoes! The grassy and muddy conditions at the park can be hard on your shoes…so clean them as soon as you get home!

2) It has been proven that people who write down what they eat on a daily basis lose more weight then those that do not. So use those log books. We are here to help you make good choices, but you have to take the first step of logging every thing that you eat.

3) Please take care of yourself this month. If you pull a muscle, do not stretch it (if you stretch, you are just adding more micro tears). Relax and get ice on it ASAP. And remember, RICE, Rest, Ice, Compression, and Elevation. That’s right…it says REST!

4) It is important to remember that we don’t own the park! Please be respectful of the parks and help to take care of them. If you bring water bottles, gloves, towels, or anything to the park, they should leave with you! Also be mindful of your surroundings. There are many obstacles at the parks such as holes, rocks, sleeping people, and dogs…you get the point!

Keep your eyes open as you make your way through the parks.

5) Mark your calendars now! Here are some important dates you will want to remember this month:

-  March 14-18 is Bring a Friend to Boot Camp Week so please be sure to let all of your friends or family members know (You will get HALF off your next boot camp if they sign up!)
- Final measurements will be held at the studio on Saturday, March 26.

6) Questions or concerns? Can’t make camp? Shoot me an email back at Mark@HBPersonalTrainer.com

Get This Week Started off right!

Coach Mark

Are you kicking back with a Diet Coke? Let’s take a closer look at that tasty beverage…

It’s true…in the calorie battle between Coke and Diet Coke , Diet wins. But when you’re committing yourself to a healthy, active lifestyle, is diet soda your best beverage option? We think you know the answer!

Researchers have found that drinking an excessive amount of diet drinks may not help with weight loss. Consuming a sugary beverage, even if it is artificially sweetened, may lead to cravings for other sweets. It may not mean you eat chocolate, but you may choose a sweeter cereal, bread or dessert.

And guess what – if you are constantly drinking diet beverages, you’re probably not drinking enough water. Remember what happens when you’re not drinking enough water?? Diet soda is completely nutrition-free, and while it is important to remember to not drink your calories, it is more important to remember to drink water. “But I’m really tired at 3 PM! I neeeeeeed a Diet Dr. Pepper!”  Again, water is A-MAZ-ING – drinking it regularly throughout the day will keep you feeling more energetic for longer.  But if you truly need a caffeine fix, try drinking tea.

So trust a former DDP addict – you CAN cut back and stay awake and functioning! If you are a big diet soda drinker, try switching out that soda for water and save the diet drink for a treat.

Bonus Round! Do you REALLY know what’s in your grocery cart?  Avoid nutritional peril! Check out the 20 Worst Supermarket Foods in America.  Want even more fun? Try to guess the 20 Worst Drinks in America.

Enjoy the rest day booties! Make smart food choices, do a homework exercise, and we’ll see you back out there tomorrow!

Coach mark

As in YOUR heart, that thing that’s gets to pumping during BootCamp and probably feels like it’s going to jump out of your chest by the end of one of our workouts!  February is lots of things to lots of people, but today we’re going to focus on it being American Heart Month.

Heart disease is the leading cause of death in the United States, but the good news is that it is also completely preventable. A healthy diet and lifestyle are the best weapons you have to fight heart disease.

In fact, by leading a healthy lifestyle, you can lower your risk of heart disease by as much as 82 percent!! This means following a heart healthy eating plan, getting regular physical activity, maintaining a healthy weight, and not smoking.

And what regular physical activity is more fun than BootCamp?

People often think making lifestyle changes like the ones mentioned above is an overwhelming job, but it doesn’t have to be. Make changes one step at a time. Set realistic goals. Get encouragement from friends and family. Reward yourself. And above all, remember that taking action now can mean a longer, healthier life for you and those you love.

That’s one heck of a better gift than a giant shiny heart-shaped box full of candy!

For more information on how you can be good to your heart, this month and every month, check out the CDC’s American Heart Month information page, and the Heart Truth Campaign’s Tools and Resource Links.