Adding in Pilates and Take away the Candy

Time to add in Pilates and...

...keep that candy out of site!

Happy Post-Howloween!!!

Transformation Tip: Just a simple, but timely tip today…Make sure you remove excess sugar from your diet if you want maximum mental energy and fat burning.

There are many hidden sources of sugar…how many can you cut out of your diet?

You can do it.

Plan, Shop & Prepare: Make sure to add lots of high-fiber foods to your diet.

Fiber fills you up, and great sources include soups, fruits, vegetables, and raw nuts. It keeps you lean and full so you don’t overeat.

Have you heard the new addition to End Results?!?!

Yes! We finally have Pilates!!!

When? Tues/Thurs @10

I'm sure if you twist Jessica's arm she'll add more classes or Personal Training too!

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Have you heard of fitness bootcamp workouts?http://www.facebook.com/home.php?#/event.php?eid=169286526344&ref=ts

You’ve probably heard me mention them recently, but I’ve just discovered a surprising new benefit to these types of workouts (and ALL partner and group workouts in general). In a recent issue of the Economist, I stumbled across an article reporting this…“Research shows that if you train with others, you can endure more discomfort and you can train harder.”

That means more results, and it’s just one more reason why you should be training with a partner.

The right training partner and environments are crucial for success. Get after it! http://www.facebook.com/home.php?#/event.php?eid=169286526344&ref=ts

Losing another pound!

Its a beautiful day! Go out and get 30 minutes of fun activity!

Take a look at a new research study from the journal,
“Obesity” - Exercise Training Prevents Regain of Visceral Fat for 1 Year Following Weight Loss.

Researchers studied 97 women. They were put on an 800 kcal per day diet and lost 12.3kg - that’s a lot of weight! After the weight loss, these women were put into 2 groups - control (no exercise group)and the other cardio/resistance training group. the exercise groups did 2 workouts per week of 40 minutes.

After one year, it was found that the folks who stuck to their exercise program and went back to prrevious diet only gained back about 3.5kg, but the non-exercise group gained back 6kg.

So the study showed that both cardio and resistance training helped limit weight regain.
Of course, in a perfect world, these subjects wouldn’t have gained back any weight, but at least exercise helped them keep it off. So there are 3 lessons here…

1) Diet plus exercise is most powerful
2) Consistency is king
3) It doesn’t have to be cardio - resistance training is also effective.
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I've been getting these amazing new updates every week from Kari...
"ok, so for the past year i have been doing 6 days a week of cardio and have been stuck at 130#. After my first week I lost one pound! I know its not much but its past my plateau and this was after my one cheat meal you allowed me!!!!I'm excited. Hopefully i will get to 115# without working out so much Thanks Bobby! here's my food journal:"

And then the next week..."down another 1.5lbs this week!!!! Ive been telling you all last week about doing steady state b/c i was getting the itch again that more cardio isbetter. Well i held to no steady state and have stuck with justdoing weights/circuits with you on mon,wed,fri and then on tues/thurs doing Intervals. I can't believe that i'm losing weight by working out less! my diet is as follows:"

And finally, just yesterday she wrote..."down another pound this week. I'm now at 116! One more pound andi've reached my goal and i've got plenty of time to spare before my reunion!"

*How cool is that?!I get so excited when I hear these success stories...

Transforming your body is all about quality training and whole,natural food nutrition.

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Have you heard of fitness bootcamp workouts?
http://www.facebook.com/home.php?#/event.php?eid=169286526344&ref=ts

You’ve probably heard me mention them recently, but I’ve just discovered a surprising new benefit to these types of workouts (and ALL partner and group workouts in general).

In a recent issue of the Economist, I stumbled across an article reporting this…
“Research shows that if you train with others, you can endure more discomfort and you can train harder.”

That means more results, and it’s just one more reason why you should be training in a bootcamp - or at least with a partner.

The right training partner and environments are crucial for success.
Join here! http://www.facebook.com/home.php?#/event.php?eid=169286526344&ref=ts

90 days left! 5 ways to Transform your Body

Look closely in above video. You just might see somebody familiar! Lol

There are less than 90 days left in the year, but with these 5 simple steps you're about to discover, you can still change your body in 2009 - even during the holiday season.
You just have to make 5 simple changes this week. I promise you the path to success is simple.

And I promise you that you WILL get better results from short, burst workouts - NOT slow cardio. After all, a recent study published in the British Journal of SportsMedicine found that 26 out of 58 men and women dropped only 2 pounds after a 12-week cardio program. That just shows you that cardio is not the best way to transform your body. Even though these poor men and women were forced to do 5 hours of cardio per week, most of them just didn't get results. Even the lucky ones who did get "results" with cardio still only lost an average of 6.7 pounds in 12 weeks.
But that's a far cry from the 12 to 30 pounds of fat that men AND women are losing on an integrated Stength/Interval training program.
So here's what you need to do to succeed in transforming your body:

1) Never, ever, EVER give up.If you stumble, get back up. Get social support from a nutrition buddy and from an exercise partner so that you can always have someone there to help you through the tough times.

2) Be consistent with your nutrition compliance. Stick to whole, natural foods 90% of the time and you will change your body - guaranteed. We all know that we need to avoid junk food, sugar, and mindlesssnacking, so simply plan ahead by packing and prepping food and you'll avoid diet-killing mistakes.

3) Make baby step changes today for long-term lifestyle changes that will guarantee you'll lose the weight. Even when you are on holiday and feel like you are not sticking to your plan, your healthy habits will kick in.

4) Keep track of your nutrition. This will help you identify the mistakes you are making BUT also will show you what works best for you. And then you can always return to the most effective program for you if you are ever struggling.

5) Exercise smarter, not longer. As I mentioned earlier, study after study continues to show that long, slow cardio is almost worthless for transforming your body. And more importantly, there are dozens if not hundreds of real-life examples at your gym or where you work that prove hours of cardio does not cause amazing transformations. It might be the overweight runner in your neighborhood, or the person who does an hour on the elliptical machine every day at your gym who still looks the same as they did last year, or it might be someone at your work who is frustrated with their workout becausec ardio is getting them nowhere. Or it could be your own frustrating experience with cardio...But I promise you, dropping cardio and switching to the short, burst resistance and interval training workouts in the will help you transform your body - fast. It's a win-win situation.

You'll save time, exercise less, and get more results.

7 tips to Losing Fat

Transformation Tip:

“Identify exactly what is you want. Then don’t let anything stand in your way of getting it.” - Dave Kekich

Here are the 7 things you need to do to make this happen:
• Goal set.

• Write it down.

• Vision board.

• Plan, shop, prepare.

• Social support.

• Accept this will be hard. Now you’ve made it easier.

• Tell people how it is going to be.

Top nutritionists - real world nutritionists - like Alan Aragon are suggesting you eat whole foods because those provide more nutritious sources of the protein, carbs, and fats your body needs compared to sugary shakes.

Social Support!Do 30 minutes of fun activity on the weekends and if you have any crazy weekend plans, just set some rules and expectations. Plan for your rewards, and avoid the stuff that you don’t really need.

It’s that simple.

Eusabio's Tennis workout

Here's
Eusebio Sarabia
of
Palos Verdes Tennis Club.
http://www.pvtennisclub.com/pro_detail.cfm?PID=9



Tennis Fitness workout of the day:

1a Lateral Shuffle
1b Plyo Push ups
1c Med ball Twist

2a 1 Foot Lateral Hops
2b Side Planks
2c Burpee Push ups

3a Low Box Hops
3b Ab Wheel
3 c Power get ups


What is a WORKOUT?
+A workout is 25 percent perspiration and 75 percent determination. Stated another way, it is one part physical exertion and three parts self-discipline. Doing it is easy once you get started.


+A workout makes you better today than you were yesterday. It strengthens the body, relaxes the mind, and toughens the spirit. When you work out regularly, your problems diminish and your confidence grows.


+A workout is a personal triumph over laziness and procrastination. It is the badge of a winner -the mark of an organized, goal oriented person who has taken charge of his or her destiny.


+A workout is a wise use of time and an investment in excellence. It is a way of preparing for life's challenges and proving to yourself that you have what it takes to do what is necessary.


+A workout is a key that helps unlock the door to opportunity and success. Hidden within each of us is an extraordinary force. Physical and mental fitness are the triggers that can release it.



+A workout is a form of rebirth. When you finish a good workout, you don't simply feel better.



YOU FEEL BETTER ABOUT YOURSELF.

So what up at www.AfterTheBabyFitness.com ?

Nathan's Goin' away for school Workout

“Michael Craig Miller, M.D., editor in chief of the Harvard Mental Health Letter, summarizes what scientists have been uncovering for several decades, regular training “improves your mood, decreases anxiety, improves sleep and resilience in the face of stress and raises self-esteem.” He adds that exercise itself makes for a “pretty good anti-depressant too, equal to drugs or psychotherapy in some studies.”

This was a Grinder!

A1) DB Deadlift

no rest

A2) DB Pullover

no rest

10 mins straight!!!

rest 5 min

B1) DB Lunge

no rest

B2) Arnold Press

No rest

10 mins Straight!!!

rest 5 min

C1) BB Row

no rest

C2) Plate Drags

no rest

10 mins Straight!!!

To be honest Nathan did the Plate Drags and I wussed out and did Lower Abs.

Hey! I had a KickBoxing Class to teach!!!

Enjoy Labor Day Weekend!

Dave's workout

Transformation Tip:
It is how you fit into your clothes and look in the mirror that counts. NO ONE wears a scale around the neck or a t-shirt with their weight on the back.

It’s just a number. Don’t get hung up on it.

And now…it's time…to…get…it on!

Here is Dave's workout today:

1a Squat and Row x 12

1b Push up and knee tuck on Swiss ball x 12

10min as many rounds as possible

2a Squat and Press x 12

2b Lever Crunch on Swiss Ball x 20

2c Lat Pull down x 12

10min as many rounds as possible

Big finisher!

4 rounds of Intervals on the treadmill!

Whew...

What a way to start your day.

Do something for your self

that...

Improves health, strength, endurance, burn calories or just to make sure

you can keep up with your little ones!

So...What's all the buzz about AfterTheBabyFitness.com ?!?!