Great News!

Hi everyone,

Oh boy what busy a few weeks (actually months) it has been! Back on January 12th we started Farmington Valley Fitness Boot Camp and here we are almost 3 months later!

So much has happened in the past few weeks and it is do to our hard work and dedication.

I first want to thank each and everyone of you!

It has been a dream of mine since my sophomore year of college (last Wednesday haha) to own and operate my own personal training studio. This is now not something of the future but it is now very much reality!

This coming Monday March 30th I will be opening the doors to Tyler English Fitness the new home of Farmington Valley Fitness Boot Camp!

I can't begin to explain or put into words the amount of excitement I am feeling heading into this new venture. It was only a few weeks ago that I had taken a leap of faith and started my new business. Now I have my very own facility and all of you to thank for making a dream a reality!

In the next few weeks there will be many, many, many exciting new programs starting all to empower each and everyone of you with the tools to make fitness an everyday element of your life.

So as we embark into this new start I want you all to share in my excitement. Tell your friends, family, coworkers and anyone else I may have left out!

I believe in helping dedicated, like-minded and awesome people just like yourself and want to help as many people as possible.

So please SPREAD THE WORD!

I will say it again.

Thank you!

Dedicated to your fitness success,

Tyler English, NASM-PES, CPT

P.S. visit my new blog (still being finished) http://farmingtonvalleyfitnessbootcamp.com/blog

7 Day Weekly Fat Loss Guide

The way you start your week is VERY important in your fat loss success. If you start your week off on the right foot then you will continue your success all week long. The following is an easy to follow 7 Day Weekly Fat Loss Guide.

Monday -

Upon Waking Drink 12 ounces of water.

Eat Every 2-3 hours (avoid going over 4 hours without a balanced meal or snack)

Consume Protein With EVERY Meal.

30 Minutes of High Intensity Strength Training

15 Minutes of Regeneration (Foam Rolling and Corrective Stretching)

Focus On Workout Nutrition: Drink low carb protein drink before, during, and/or after your
workouts (Women - 20 g of protein or 1 scoop mixed with cold water following ALL main workouts, cut in half for miniworkouts, men- 40 g of protein or 2 scoops mixed with cold water following ALL main workouts, cut in half for mini-workouts,)


Tuesday -

Drink More Water Today (Aim for 96 ounces today)

Consume 8-10 Servings of Fruits and Veggies Today.

8 Minute Mini Tabata Workout (20sec work, followed by 10sec of rest, Repeat 8x)

4 Minutes

Bodyweight Squats

Plank

4 Minutes

R. Side Plank w/ Punch

L. Side Plank w/ Punch

20 Minutes of Interval Training


Wednesday -

30 Minutes of High Intensity Strength Training

15 Minutes of Regeneration

Consume More At Breakfast (Your Metabolism is at its HIGHEST in the morning, by eating more you will create a larger caloric burn over 24-36 hours, then eating nothing or a smaller breakfast.

Thursday -

Consume A New Lean Protein (ex. Ostrich, Bison, Elk, Venison)

20 Minutes Interval Training

8 Minute Tabata Style Workout

4 Minutes

R. Side Plank

L. Side Plank

4 Minutes

Prisoner Squat

Spiderman Climb


Friday -

30 Minutes High Intensity Strength Training

15 Minutes of Regeneration

Consume New Fat Source (Walnuts, Cashew Butter, Almond Butter)

30 Minutes of Activity (Dog Walk, Park w/ Kids, Tennis, etc.)


Saturday -

20 Minutes of Interval Training

20 Minutes of Low Intensity Training

Enjoy A Reward Meal (If you were 90% compliant for the week)


Sunday -

Take A Day Off

Grocery Shop

Plan For The Week Ahead

Find "Roadblocks" and Overcome Pitfalls BEFORE They Happen

30 Minutes of Activity

Good luck, remember "fat loss is easy, once you realize how hard it is."

Enjoy your week!


Dedicated to your fitness success,

Tyler English, NASM-PES, CPT


P.S. - Thank you for all the feedback on the "BIG ANNOUCEMENT!"

St. Patrick's Day Fat Loss

Many of you may not know this but my last name "English" is a Irish last name. Though I am mostly Italian? Who knew? I now understand why I can't sit still and constantly talk with my hands! St. Patricks Day has always been celebrated in my family so I have always been one to wear my green gear on March 17th. Hope you like my St. Patrick's Day T-Shirt I am wearing in the videos! (Sorry Yankee Fans...well no not really sorry!) Go Sox!

Before you head out to enjoy the evening fesitivities associated with St. Patrick's Day be sure to keep yourself on point by following these 3 Metabolic Boosting Tips and complete my 3 Part St. Patrick's Day Fat Burning Workout!

Metabolic Boosting Tips!

1. Do Not Starve Yourself - If you think you need to "bank" calories in order to consume "adult" beverages this evening, think again. Starving yourself will only increase your insulin sensitivity and lead to a spike in blood sugar. Not good for your body's fat burning abilities. Be sure to eat every 2-3 hours up until your "fun."

2. Don't Skip Your Workout - The one thing you must do if you are going to enjoy a cheat meal or alcoholic beverage is be sure that your metabolism is ready to handle it. Complete an intense resistance training workout. (Complete the 3 Part Series Below!)

3. Drink Water - Even if you plan on having a drink with your meal be sure to consume plenty of water. Not only will this help keep your body feeling full and stop you from consuming unneeded empty and pointless calories. Drinking water throughout your day and into night will help keep you from falling into a super dehydrated state while you are sleeping.

Try this 3 part St. Patrick's Day Fat Burning Workout!

Part 1 - Upper Body



Part 2 - Ab Workout



Part 3 - Butt & Thigh Workout




Enjoy!

Happy St. Patrick's Day!

Dedicated to your fitness success,

Tyler English, NASM-PES, CPT

Bathing Suit Season Nightmares?

It's getting to be that time of year. Before you know it summer will be here. Heck, it's already Spring Break for some folks. Seems like just yesterday it was January 1st and everyone was making their New Year's Resolution. Well, hopefully YOU didn't because you know a flimsy "resolution" doesn't get you anywhere.

You know it takes much more than that. You know you need:

Written goals

A solid exercise program

Social support

Discipline

Patience

Sacrifice

A burning desire to succeed

Changes in your lifestyle

Education

Proper nutrition

In other words, you know you need to GET REAL about fat loss. You know it makes no sense to fall for the same old miracle promise or "easy" solution. Whether it's January 1st or Bathing Suit season doesn't matter. The proven approach to looking great on the beach is good old fashioned effort.

Look, in one way my life would be a LOT easier if I just lied to you and sold you a bunch of empty promises. Sure, it would make earning a living super easy. Most people are happy to spend their hard earned money on the latest miracle pill or potion. But I wouldn't be able to look at myself in a mirror. I wouldn't be able to sleep at night. And that's why I'll never be the one to lie to you about what it takes to transform your body.

Do the right thing this Bathing Suit Season. Use it as a catalyst to really change your life. I'd be thrilled to help you. I'd love it if you'd place your trust in me and let me show you the right way to do things. If you arm yourself with the right knowledge and approach this with a great attitude you'll NEVER have another Bathing Suit Season nightmare again.

Dedicated to your fitness success,

Tyler English, NASM-PES, CPT

PS - If you want to make the nutrition aspect of fat loss simple then you need to get on board with my friends at Prograde Nutrition. They're like me; they don't sell miracles in a bottle. They sell real nutrition that supports your fitness and fat loss goals. You can save a lot of loot with their combo packs. Check out Prograde Nutrition here. http://tylerenglishfitness.getprograde.com/combos

7 Reasons To Avoid The Gym!

Many of you have had an experience or two that have just made you never want to go back to your gym or health club.

Well, yesterday I was enjoying an intense full body workout at one of the gyms I regularly workout at when BOOM the power went out! Now I understand this was probably an electrical problem or something along the lines of that but I have come to realize there are just some things that will always happen at these big box gyms.


Here are my 7 Reasons To Avoid The Gym!

1.) Cardio Queens - You know the type I am talking about. They spend the entire session at the gym on a treadmill walking, walking and walking. Usually this accompanies some type of talking with their friend who is next to them.

2.) Meat Heads - These are the same muscleheads who celebrate every Monday of the week as International Chest Day. These guys find the need to wear your young son's tank top along with sweatpants because they have yet to discover how to work their lower half.

Monday is "International Chest Day" at Your Local Gym/Health Club

3.) Sickness and Disease - How many times have you witness someone sneeze while using a piece of equipment or fail to clean up after their sweaty body. Gyms and health clubs are one of the dirtiest places you can visit.

4.) Useless Equipment - 90% of the equipment you see in these facilities is useless. Most trainers at these gyms and health clubs forget to understand the bodyweight before external resistance rule because they want to "impress" their prospect. You can get an effective working using minimal equipment like a set of dumbbells and your bodyweight.
Machines are USELESS for fat loss!

5.) Lack of Open Space - This probably happens to you every single time you visit your gym. Gym owners focus on impressing you by filling up the training floor with overpriced, oversized machines that take up all the prime real estate. All you need is space baby- space to move freely and explore your own body’s capabilities.

6.) Annoying People - This quite possibly is probably the biggest reason I avoid most all gyms. PEOPLE ARE SO FRIGGIN' ANNOYING! Your workout time is your time and your time alone. If you are like me. I don't talk to anyone and I don't like being interrupted while I'm cranking it. For most people going to the gym isn't about getting results, it's about socializing.

7.) Bad Trainers - Sorry but most trainers SUCK! They get certified by a money hungry certfication agencies with no support and program design that dates back to who knows when.

Look why would you even want to join a gym when you can see great results and create an intense atmosphere for a fraction of the cost in your own home. You don't need to put your hard earned money into a gym membership.

Our members join Farmington Valley Fitness Boot Camp because they are like-minded people who want something different. They want results and to avoid all the things that come with your typical gym/health club. See what they are all talking about http://www.farmingtonvalleyfitnessbootcamp.com/

Dedicated to your fitness success,

Tyler English, NASM-PES, CPT

Nutrition, Cavemen and Brad Pitt?

You have heard me say it before and you will continue to hear me say it again.

Nutrition is your first step in fat loss.

Without proper nutrition you will not lose those unwanted pounds. So why do so many people still complain that they can't lose weight? Well, for one many of these people have committed to exercise thinking this is the only answer. If you think back to our ancestors, long before our descendants came from overseas, long before the first colonies were created, think back to ancient times. Lets think back to what was the human race. NOT what has become of the human race.

For one, none of them were overweight.

There was no such thing as obese.

They were active, sometimes walking hundreds of miles in a day, just to find food. (There were no vehicles and there certainly was no PeaPod.)

There main food source was protein.

They ate fruits and vegetables from the land.

They were lean and strong. (They carried everything.)

They ate foods as they were intended to be eaten. Raw, whole and organic.

In these times there was no such thing as processed, boxed or baged foods. There certainly weren't restaurants and I think you would find it hard pressed to find a local McDonalds or Burger King back then. They ate the food that was provided to them by their surroundings.

Many of you should take note from this.

Raw, whole and organic foods aren't something new to this world. They were here long before we ever stepped foot in this world.

Now I am not telling you to carry a club, eat with your hands or hunt for dinner every night. (That would be interesting!)

Nutrition is so easy a caveman can do it!

You should analyze the type of foods you are consuming.


Are you eating raw, whole, organic food sources?


If your not consuming these foods then stop telling yourself that you can't lose weight.


Start by taking a good look at your typical day of food intake.

Are you eating enough protein?

Are you eating enough fruits and veggies?


Do you consume good fats as fuel?


Stop making excuses and take a real look at the reason you haven't lost the weight yet.


It starts with what your putting in your mouth.


Dedicated to your fitness success,


Tyler English, NASM-PES, CPT




P.S. Proper nutrition all starts with a balanced breakfast, if you are struggling to consume breakfast try Prograde Lean. http://TylerEnglishFitness.GetPrograde.com/lean

5 Daily Tips to Burn Belly Fat

Look you have heard me say it over and over again.

You can't out train a bad diet.

It is that simple, yet many of you still feel like it's not that simple and I am going to explain how simplifying your daily intake can help you burn your stubborn belly fat.

So your day has already started. So can you tell me what you will eat every 3 hours for the rest of the day?

What are you eating for lunch today?

Do you have your 3pm snack ready to go?

Follow these simple steps to make fat loss part of your daily routine.

1.) Prepare - You should be preparing your daily meals and snacks BEFORE the day begins. Pick a day (I prefer Sundays) and analyze your upcoming week. Discover your roadblocks and pitfalls and tackle them before they get in the way.

2.) Eat Every 2-3 Hours - I know it sounds like SO MUCH work. Completing Step 1 makes completing this step so much easier. Believe me when I tell you when you start eating every 2-3 hours it will become a routine because your body WILL remind you to eat.

3.) Drink 12-16 ounces With Each Meal - Your number 1 natural fat-burner is your water intake. The more water you drink THE LESS water you will retain!

4.) Consume Lean Protein With Every Meal - Balance your meals. Eating just a banana is a start but adding a cheese stick or ounce of almonds gives you some complimentary protein as well as good fats. Balance within your meals will go a long way in helping your body burn your stored fat cells. At main meals use lean protein sources like chicken, turkey, fish, lean beef, ground turkey etc.

5.) Get Enough Sleep - Sleep deprivation has a major effect on your hormone levels. Women especially who are premenopausal should be very aware of sleeping habits as the altering of hormone levels can increase belly fat and weight gain. If you follow each of the prior 4 rules and get enough sleep you will turn your body into a fat-burning machine while you sleep!

Start following these steps today and start seeing results.

Dedicated to your fitness success,

Tyler English, NASM-PES, CPT

P.S. Have you sent your friends here yet - http://www.farmingtonvalleyfitnessbootcamp.com/

P.S.S. If you are struggling with your pre and postworkout try Prograde's Workout Product here
http://tylerenglishfitness.getprograde.com/workout

P.S.S.S. You could win March for FREE! http://www.farmingtonvalleyfitnessbootcamp.com/

Quick Fat Loss Tools

Hi friends,

Today I want to share with all of you two useful tools to help you achieve rapid fat loss within your busy lifestyle.

The first is a simple but effective fat loss workout using only a pair of dumbbells. This workout can be completed at home in less than 10 minutes.

Give it a try.



The next tool is a very informative article I wrote on the "Four Components to Rapid Fat Loss" be sure to read it by visiting the following link.

http://www.farmingtonvalleyfitnessbootcamp.com/fatloss.html

Fat loss is not rocket science and doesn't take 2-3 hours a day to acheive. Both of these tools will help supply you with tools to help get you on the fast track to success.

Exercising intensely for only 10-20 minutes per day and following those four components can really help change your outlook on what it takes to lose fat.

Looking forward to hearing about all your continued success.

Dedicated to your fitness success,

Tyler English, NASM-PES, CPT

Working Mom of 2, Lost 8 Pounds!

Hi friends,

Another week and another success story.

Artemis Santos is a Canton resident and a mother of two beautiful girls ages 4 and 6. In one and half phases of Farmington Valley Fitness Boot Camp she has lost 8 pounds and has increased her energy levels tremendously.

"I exercise for increased energy, weight loss and a sense of accomplishment. I love the fact that I am done with my workouts and know that I have done something great for myself before my family even wakes up."

This feeling of accomplishment has helped Artemis tackle the rest of her busy day with a renewed feeling of energy at the end of every workout.

"My favorite part of the exercise is the end. By that I mean how I feel, more energetic and ready to start my day. I love the fact that I am done with my workouts and know that I have done something great for myself before my family even wakes up."

The intensity of the boot camp and group atmosphere is an important element to Artemis.

"I enjoy how tough the workouts are and how you push all of us. I also enjoy the support from a great group of women," said Santos.

Being a working professional family time is very important to Artemis.

"Being a working mom I love that I don't have to sacrifice valuable quality time with my family."

With every workout Artemis can feel body improving with every exercise.

"My favorite exercise is the plank I noticed I can do it for longer and longer. All the exercises are bad in a good way."

Having plenty of support has helped her acheive such a sense of accomplishment in a short time. So much that she's thanking me for HER hardwork.

"Thanks for the encouragement and I hope this is the start of a long relationship," said Santos.

Farmington Valley Fitness Boot Camp is about all of you. There is no need to thank me. Thank your supportive husband and wonderful family.

Keep being a positive influence on the rest of your boot camp and on behalf of all your fellow boot campers, thank you.

Fat Loss Circuit!

Hi friends,

I know how much you all love our 5 exercise 50 seconds of work followed by 10 seconds of rest for 20 minutes. So today I have a special video for you. Check it out!

I only show 1 round and it was TOUGH!




I kicked my own butt in 5 minutes, go for 20!

Yours in health,

Tyler English, NASM-PES, CPT

P.S. Check out more of my videos at www.youtube.com/TEnglishFitness

5 Reasons You Are Gaining Weight!

Hi friends,

So today I was speaking with a client who said she has been gaining weight in the past week. This is something that CAN happen even with an intense exercise program but it isn't the program that is causing it. Her and I spoke about numerous factors that could be causing her weight gain. She assured me that she was eating "healthy" and it was not her intake.

Then what is it?

Well ladies and you men out there listen up.

I will go as far as explaining to you 5 reasons why you are gaining weight despite your recent change in exercise.

1.) You Are NOT Eating Enough!

Lets think about this for a second. You are working out more intense then ever before in your life. Your metabolic rate has been jacked up by that killer workout you performed. Well, in order to keep your metabolism booming you need to fuel your body! It's that simple. Small meals containing lean proteins, fruits, veggies and good fats every 2-3 hours.

2.) You Are NOT Drinking Enough!

No, sorry I am not talking about adult beverages. I am simply talking about water! Your body's number one natural fat-burner (besides your lean muscle, more on that in a sec) is the water you take in. Keeping yourself well hydrated helps you avoid cravings and listen to this one loudly. The MORE water you drink, the LESS water you will retain. Ladies did you hear that? You can control that monthly excess water by increasing your water intake.

3.) You Are NOT Consuming Enough Protein!

Now there has been tons of "experts" who say you don't need all that protein. I am here to tell you that you DO need lean protein in your diet. It is the building block for lean muscle and the more lean muscle you have the more efficient at burning body fat you will become. Hey, don't you want to turn your body into a 24/7/365 fat-burning furnace? I know I do! Easy way to make sure you are taking in enough protein is to follow this equation.

Bodyweight x .8 = Target Grams of Protein Per Day (minimum .6)

4.) You ARE Eating Too Much!

Heard it before and I am sure I will hear it again. "I am eating healthy." Look eating healthy does not include a cheat meal or snack everyday. Follow the 90/10 rule. If you are compliant 90% of the time, you can enjoy yourself 10% of the time. Save this time and use it wisely.

5.) Your are NOT Changing Your Program!

Look your body is smarter then you. It will adapt and needs change. If you don't change your workout routine your body will plateau and eventually cause you to stop losing or even worse gain weight. Be sure to change your workout routine every 4 weeks.



Dedicated to your fitness success,

Tyler English, NASM-PES, CPT

P.S. If you are ready for a serious change get your 2 Week Free Trial @ http://www.farmingtonvalleyfitnessbootcamp.com/

Butt and Belly Exercises!

Hi friends,

Time to attack three of the most frustrating areas on your body.

Your midsection, back of your legs (hamstrings) and your butt!


The stability ball is a GREAT torture device to attack these areas, as many of you have found out in the past few weeks.


I wanted to make sure that you all get the most out of this tool.


So as many of you grow more and more comfortable using the stability ball I have included a few videos to help you achieve that sexy core and a tight butt before that warm weather arrives.


Hey before you know it Summer will be here and that means less clothes.

"Cannonball!"

These core workouts are just what you need to help firm up that butt, lose that "hard to target" body fat on your hamstrings and burn ugly belly fat.

Speaking of UGLY!

If you are someone who is still working on gaining more core strength and consider yourself a beginner with the stability ball, start here.

http://www.youtube.com/watch?v=5iL1qmiX5TQ

For a more advanced core workout try this.

http://www.youtube.com/watch?v=3PeeQor0Byc

Have fun, burn fat and find your sexy core!

Dedicated to your fitness success,

Tyler English, NASM-PES, CPT

P.S. Do you have friends who can share in the torture :) Send them here www.FarmingtonValleyFitnessBootCamp.com for their FREE 2 Week Trial!

Do You Fear Success?

I am sitting in the back of my business seminar in Farmington, CT listening to our presenter talk about small business, credit, real estate and health insurance. Unfortunately we as Americans, including every person in this room and you at home, have been taught the wrong ways to approach each of these. I have sat here since Friday taking notes there has been one constant, fear.

Fear of failure.

Fear of success.

Fear of change.

Does that sound like you?

Are you afraid to do something different?

Working in a health club for years I can't begin to tell you how many people I would come in contact with that were simply afraid to make the commitment to changing their body.

They have simply fallen into a "comfort zone."

Have your past failures affected you changing your current lifestyle?

If you want success in this world you need to create change and with that comes fear.

Losing 5, 15 or 30 pounds isn't easy and it is going to take change.

Do you know why most people don't succeed in creating weight loss success?

Fear.

They are too scared to change their lifestyle. So they go on the rest of their life in a "comfort zone" and yet are still unsatisfied with the way they look and feel.

Sound familiar?

Well, stop holding yourself back.

Farmington Valley Fitness Boot Camp is unlike any program in all of Hartford County.

Do what is necessary to create change and make a better healthier life for yourself.

Come see for yourself.

I CHALLENGE YOU!

Dedicated to your fitness success,

Tyler English, NASM-PES, CPT

P.S. Have you already made the commitment to Farmington Valley Fitness Boot Camp then forward this to your friends and family that need to overcome their fears.

P.S.S. Get your friends and family their FREE 2 WEEK TRIAL! No pressure. No commitment. Just RESULTS!

8 AND A HALF POUNDS IN 2 WEEKS!

Hey everyone!


Another week has gone by and another life has been changed by Farmington Valley Fitness Boot Camp.


Meet Meghan Carrier.


Teacher. Wife. Mother of twin boys Andrew and Matt.


To say Meghan has no time would be an understatement!


Meghan for years has been an avid runner and exercise has been "her time." The Farmington Valley Fitness Boot Camp program has shown her the importance of a balance between nutrition, strength training and interval cardio.

"This program is very different than anything I have ever done. I ran about 4 times a week. I usually ran for about an hour. Despite this I was not losing weight and I was not toning up. Although I have been working out for a long time, after the first class I could barely move the next day. I knew I was using different muscles- definitely working on areas that I needed to work on. It is also easier to fit in the workouts. Running the 20 minute intervals is much easier to fit into my schedule than my hour long runs. I can't believe what a diference this class has made. I have been going to class 3 times a week, doing the intervals on the treadmill, and following the diet. Doing this has caused such rapid weight loss and it is hard to believe my clothes are already fitting differently."

The group atmosphere and ability to spend more quality time with family members (3 of Meghan's sister-in-laws are in boot camp as well!) in each session has been an added bonus to her success and made the experience a family affair.

"Well all of the things I just mentioned, and it also has been great to join with family members because we have been such a support for each other, and all of the husbands are helping us by watching the kids so we can go to class."

Meghan's favorite exercises seem to be popular among many boot camp members.

"Although I can't believe I am writing this I think spidermans and mountain climbers are my favorite because I feel they are so beneficial and so different from anything I have done in the past."

Meghan entered a "Biggest Loser" challenge at work and she won!

"So far I have lost 8 pounds in 2 1/2 weeks. All of my pants are already loose! Because of this weight loss, I won the biggest loser challenge at work because it was a 7.25% weight loss."

She is finished at 8 pounds.

"I want to lose about 5 more pounds, but after that I want to maintain and continue to "tone up." I want to continue to challenge myself by pushing myself to try the "harder versions" of the exercises and keep a steady pace through all of the sets."

Farmington Valley Fitness Boot Camp has provided Meghan with a new overall feeling of well-being.

"I feel so much better about myself. I have more energy and I feel exercising is the best stress reliever there is."

After having her twin boys Meghan's time became less and less. Through her friend Kelley Biskupiak (A Boot Camper of the Week herself!) and brother Deron, Meghan found out about Farmington Valley Fitness Boot Camp.

Since joining the program her entire family has helped make boot camp part of her life.

"My family is very supportive. My husband watches my two year old twins, Matthew and Andrew, a few times a week. This is a commitment for him as well because for the 7 o'clock class he has to put the kids to bed by himself and for the 5:30 class he rushes home from work for me to get to class. He knows how much I am enjoying this class and he is willing to help out as much as he can. The rest of my family is supportive, too. When my husband went away for a week, my mother and mother in law told me that if I needed any help for the week to let them know. I told them that the biggest help would be for them to come over to watch the kids so that I can go to class."

Even Andrew and Matt have taken a new look on mommy's exercise.

"My boys are even starting to know the program. When I am dressed in my workout clothes they ask me if I am going to work out class with Auntie Tina? (last week's Boot Camper of the Week!) They also play in my room and stay near as I do my intervals on the treadmill. "

Meghan is confident her love for health and exercise will be an important part in the lives of her twins.

"I like the fact that they are learning about exercise and will grow up knowing how important it is."

The boy's even now know what exercise Meghan is performing.

"One of my twins, Andrew, saw me doing mountain climbers one morning. He was very confused and asked me what I was doing. I told him they were mountain climbers. A week later I was doing them again and both boys were there. When his twin brother asked what I was doing, Andrew looked at him and said "Mommy is doing mountain climbers, Matt."

Guilt Free Fat Fighters!

It's that time of night.

It is late, you are hungry and your craving something you should avoid.

Do you watch your favorite late night reality tv shows and snack on something you KNOW is only negatively effecting your weight loss?

Hey the Biggest Loser is on and yet I am SURE there are people out there eating the WRONG things while watching these people bust their butts to lose 100's of pounds of body fat.

So what do you eat?

Here are two Guilt Free Fat Fighters:

1) Celebration Sorbet

Put a scoop of raspberry (or whatever your favorite flavor is) sorbet in a martini glass and sprinkle with fresh berries. Drizzle with champagne or sparkling apple cider.

2) Strawberry Dippers

Dip whole strawberries in low-fat French vanilla, lemon chiffon or chocolate yogurt.

Easy, huh? Guilt free AND delicious!

Enjoy!

Dedicated to your fitness success,

Tyler English, NASM-PES, CPT


P.S. - Looking for another Guilt Free Fat Fighter? If you haven't tried Prograde Cravers then start now. The taste is OUT OF THIS WORLD! (I LOVE the peanut butter flavor)(www.tylerenglishfitness.getprograde.com/cravers

P.S.S. Keep your eye out for the Maximize Your Metabolism Program COMING SOON...

Lose Your Mommy Belly in 4 Minutes

Hey Campers,

If I have heard it once, I have heard it too many times to remember.

"I want to lose my mommy belly."

So unfortunately, ordinary exercise IS NOT the answer.

Low Fat Diet, 60 minutes of moderate intensity cardio is the WRONG ANSWER!

So what is the right answer?

Try this 4 minute Tabata Interval to burn 9x more belly fat than ordinary exercise.

http://www.youtube.com/watch?v=IXTqMccH_TY

Dedicated to helping you burn belly fat,

Tyler English, NASM-PES, CPT

Valentine's Day Couples Workout

Are you and your man ready for this?

What better way to get your his testosterone and endorphins all fired up then a intense workout TOGETHER!

Here are the details!

Valentine's Day Couple's Boot Camp

Tomorrow - 2/14/09 - VALENTINE'S DAY

Time: 8:30am-9:15am

Location: Steps in Time, Canton, CT (MAIN DANCE FLOOR!)

BABYSITTING WILL BE AVAILABLE!

The session is FREE of charge but I am asking for a $25 dollar donation...as all proceeds I will be donated to the AMERICAN HEART ASSOCIATION!

So grab your LOVER and come kick his butt!!!

LET'S BOOST YOUR METABOLISM BEFORE THAT ROMANTIC EVENING DINNER and DESERT ;)


Yours in health, Tyler English, NASM-PES, CPT

P.S. Have you checked it out yet? www.FarmingtonValleyFitnessBootCamp.com

Valentine's Day Fat Burning Tips

Hi All You Lovers Out There,

Valentine's Day is almost here. And there's a VERY good chance you have plans to eat out that night with your significant other.

And while I want you to have a great time, I do NOT want you to kiss your fat loss goals goodbye.

Here are three quick Valentine's Day Fat Burning Tips to help keep you on track.

1) Make sure you get a good workout in that day. Preferably strength training. It'll have you blasting fat all day long.

2) Whatever you do, do NOT starve yourself all day long in anticipation of your big night out. That's one of the worst things you can do.

3) If you're having a chocolate craving - it is Valentine's Day after all - you want to have some good dark chocolate on hand. (Note: I recommend Prograde Cravers. See the bottom of this email as they are on sale this week!)

4) Start Valentine's Day off with 2 large cups of water when you wake up. You also want to drink 1-2 cups before each meal as it will help you from consuming WAY to many calories.

Happy Valentine's Day!

Yours in health,

Tyler English, NASM-PES, CPT

PS - Here are all the details on Prograde Nutrition's 14% off Prograde Cravers sale.

Organic Dark Chocolate Prograde Cravers have no preservatives, only 180 calories and they come in three delicious flavors: peanut butter, almond butter and spirulina.

The even better news is they are on sale all this week for Valentine's Day.

Here's everything you need to know:

- Again, because it's Valentine's Day, the sale is 14% off all purchases of Prograde Cravers

- When you checkout you will enter this coupon code to save the 14%: vday0909

- Shipping will take 3-5 days, so while I HIGHLY recommend you jump all over this sale, don't purchase these as a gift expecting them to be their for Valentine's Day itself. Buy them as a healthy gift for yourself or others.

- The offer cannot be combined with others from Prograde and it ends this Saturday, February 14th at 11:59pm EST.

- Prograde Cravers are NOT available in stores anywhere. You can only find them online here: Prograde Cravers http://tylerenglishfitness.getprograde.com/cravers

Camper of the Week!

When Tina Zadrozny, 29, of Farmington camp to her first session of Farmington Valley Fitness Boot Camp she told me immediately after the session had ended that she wanted to join.

I will never forget the email Tina sent me only a few short days after starting the program.

The email was entitled "Worth the pain..."

In the email Tina said, "I forgot to tell you last night but I weighed in on Monday morning and again on Thursday morning and I was down 6 lbs! 6 lbs in three days, NOW THAT'S RESULTS!!THANKS!!! See you tonight."

I am proud to tell you in only a week and a half she has lost 8 pounds!

Tina has found time to exercise because of the support of her husband Brian. Despite having a super busy schedule as a self-employed electrical contractor he has been willing to accomodate being home for their two beautiful daughters Aubrey, 2 and a half, Jamie, 1 and a half (yes, they are 11 and a half months apart!) This has allowed Tina to commit 110% to her desire to attend weekly sessions and her commitment is paying off!

Some of Tina's favorite aspects of camp can be echoed by many campers. Tina believes there are a few things that set Farmington Valley Fitness Boot Camp apart from other personal training services in the area.

"It's comprehensive with both exercise & nutrition. You can take a class anywhere but you're on your own for the rest."

So how easy is the plan set in place at Farmington Valley Fitness Boot Camp?

Well, according to Tina.

"You just have to go to class and eat what's on the plan and it works."

Hey, she lost 8 lbs in 1 and a half weeks! I think she knows what she is talking about!

Tina has found it easy to enjoy herself during the weekly sessions. Having like-minded motivated people around her has helped make things fun.

"The accountability and the atmosphere. People (friends and Tyler) expect you to show up and if you don't you'd better have a great excuse. Also, everyone who is involved seems to have serious goals and works really hard in class which makes me work hard too."

Besides wanting to look and feel better Tina wants to make sure that she sets a good example for her two young daughters.

I think it is safe to say you are doing a unbelievable job!

Congratulations girl!

Hey Tina, we will celebrate your hard work with plenty more Spiderman Climbs this week ;)


Dedicated to your fitness success,

Tyler English, NASM-PES, CPT

For All You Chocolate Lovers!

If you love dark chocolate I have a very big Valentine's Day present for you. Seriously.

You've got to try these things. The taste is out of this world good.

What am I talking about? Prograde Cravers, that's what. They have been dubbed the best tasting healthy snack on the planet for good reason - they taste THAT good.

Plus, they have no preservatives, only 180 calories and they come in three delicious flavors: peanut butter, almond butter and spirulina.

The even better news is they are on sale all this week for Valentine's Day.

Here's everything you need to know:

- Again, because it's Valentine's Day, the sale is 14% off all purcahses of Prograde Cravers

- When you checkout you will enter this coupon code to save the 14%: vday0909

- Shipping will take 3-5 days, so while I HIGHLY recommend you jump all over this sale, don't purchase these as a gift expecting them to be their for Valentine's Day itself. Buy them as a healthy gift for yourself or others.

- The offer cannot be combined with others from Prograde and it ends this Saturday, February 14th at 11:59pm EST.

- Prograde Cravers are NOT available in stores anywhere.

You can only find them online here: Prograde Cravers http://tylerenglishfitness.getprograde.com/cravers

Look, I'm not kidding about how great they taste. They are the EXACT opposite of the bars you are used to that taste like cardboard and chemicals.

In fact, if you go to Prograde Cravers http://tylerenglishfitness.getprograde.com/cravers and watch the video of a real life taste test, well, I know you will be blown away.

Yours in health,

Tyler English, NASM-PES, CPT

P.S. - Remember, it's 14% off all Prograde Cravers purchases this week only. The sale ends this Saturday, February 14th at 11:59pm EST.

The Valentine's Day Couple Workout!

For most people Valentine's Day is an excuse to hook-up and eat chocolate. Hey, sounds good to me too, but surely we can be more creative than that! This Valentine's Day I want you to mix things up with a fun workout that you can do in the comfort of your home with your significant other!

Today I want to share with you the concept of partner training. For many of you working out with your significant other has already become part of your weekly routine. Partner training is going to help you put a fun spin on the dynamic of working out together.

Just a few benefits of partner training include:

1) Social Support and Accountability

2) No Equipment Needed

3) More Variety

4) Creates Competition and Thus Delivers Better Results

5) It's Fun

BONUS) It's Hands-On ;)

Partner training will give your workouts a little spice by adding a entirely new element. By using only your hands as added the resistance the workouts become much more engaging. I can't even begin to count how many times I hear animal sounds and different types of grunts during our camps.

Wait until you add this dynamic to your workout ;)

Your inner freak will definately come out of the woodwork with these types of workouts. When you workout with someone else you are simply being pushed to the limit.

So grab your sweetheart and lets give it a try!

The Valentine’s Day Workout for Couples- Tabata Style Partner Training

This 20-minute total body partner workout will consist of all body weight-based exercises. For each exercise at each outlined station below you will alternate between 20 s of work and 10 s of rest. You will repeat this 30-second sequence eight times for four total minutes followed by a one-minute rest and transition before moving on to the next station listed:

Station#1- Partner Push-up-Row Combo

Partner Push-ups: Hold your partner’s feet from a standing position as they do as many push-ups as they can, then switch roles

Partner Rows: Hold your partner’s hands from a standing position as they do as many body weight rows as they can, then switch roles

Station #2- Partner Resisted Stationary Lunges- Static or Dynamic

Partner Lunges: Drop into a deep lunge position and hold as your partner applies downward force on your shoulders for you to fight against, then switch roles (can also be done with manual resistance in full range reps)

Station #3- Partner Resisted Plank Circuit

Partner Planks: Get into a plank position and hold as your partner applies downward force with hands on your ribcage, then switch roles (alternate between front and L/R Side Planks)

Station #4- Partner Resisted Squats- Static or Dynamic

Partner Squats: Drop into a deep squat position and hold as your partner applies downward force on your shoulders for you to fight against, then switch roles (can also be done with manual resistance in full range reps)

Partner applied resistance creates a deep deep burn ;) (Sorry, big Will Ferrell fan!)

So go find your valentine and remember they say sweat-driven pheromones are one of nature's most powerful aphrodisiacs. I'll leave it up to you to tell me ;)

Helping you find your sexy core,

Tyler English, NASM-PES, CPT

P.S. Sorry again, but a huge fan of Will Ferrell!

P.S.S. Prograde Organic Dark Chocolate Cravers are 14% OFF all week! Go to http://tylerenglishfitness.getprograde.com/cravers Be sure to include the coupon code vday0909 in your order!

P.S.S.S. Personally I like the Peanut Butter flavor :)

Fast Fat Loss Plan

There is a reason few people reach their goals and make their dreams come true.

Know what that reason is?

It's because they actually HAVE goals written down. The vast majority of people on this planet do not.

And not only do people that achieve goals actually set goals, they also create a a plan to make sure they make things happen.

Yesterday, I attended a seminar hosted by some of Donald Trump's most successful pupils and do you know what each of them do?

They have a WRITTEN GOAL.

They have a PLAN OF ACTION to acheive each specific goal.

They have a DEADLINE for that goal.

They have CONSEQUENCES if they don't reach that goal.

So where does that leave you?

Do you keep telling yourself you are going to "lose some weight?" Or do you have specific goals and a plan to reach them?

Do you have a plan for what you're going to eat each day so you're not tempted to fill up on fast food? Do you have a deadline for when you're going to reach your goal?

Here's another one: you KNOW you need to be eating breakfast every day. Do you have nutritious food in the house you PLAN on eating each morning?

If not have you looked into taking advantage of a delicious meal replacement shake like Prograde Lean? http://tylerenglishfitness.getprograde.com/lean

This is YOUR life. Whether you want your body to look better naked, you want to improve your health, you want to have more energy, or whatever your goal is, you MUST have written goals and a plan to achieve them.

Yours in health,

Tyler English, NASM-PES, CPT

P.S. - Fail to plan, plan to fail. Life is easy when you plan for it to be.

P.S.S. - I have a challenge for those who are up for being accountable to everyone else out there.. Post a 4 week goal for yourself here on the blog and we will post again in 4 weeks. That's accountablity!

Win the Battle Against Fat Cells

Hi friends,

As a fitness expert, you know I'll never promise you a pill is going to be the answer to that "jiggle in your wiggle." If you want six pack abs you're going to have to work for them.

BUT...

There is some very promising research out there in regards to a dietary supplement you've probably been hearing a lot about.

Yes, I'm talking about Essential Fatty Acids. You probably have heard them called something like Fish Oil pills.

How's this for good news?!

*University of Georgia researchers have found something pretty amazing about Essential Fatty Acid supplements containing DHA. Get this: The actually help STOP the conversion of pre-fat cells into fat cells by causing them to die out before they can mature.

Once a pre-fat cell becomes a fat cell, well, there's no turning back. You've got that fat cell for life. Imagine, actually decreasing the accumulation of fat by taking an Essential Fatty Acid supplement containing DHA!

Now let me do my best infomercial voice for you...

But wait, there's more!

Seriously, that's not the only benefit of Essential Fatty Acid supplements containing DHA.

According to studies** done at the University of South Australia people that combined exercise with Essential Fatty Acid supplements containing DHA saw greater fat loss than the test group that only exercised and did not take the supplement.

How can you not be excited by these research studies??

Now, personally, I don't like Fish Oil pills because they cause you to burp like crazy. If you've ever taken them you know exactly what I mean. And they aren't always the highest quality.

I prefer EFA Icon from Prograde Nutrition because they use Krill Oil. It's been found to be a superior source of Essential Fatty Acids containing DHA. Plus, with EFA Icon there are NO fish burps. And I haven't even mentioned all the amazing health benefits from this dietary supplement.

If you're looking to accelerate your fat loss results than I really recommend you go with Prograde Nutrition's EFA Icon. You can get it here:

http://tylerenglishfitness.getprograde.com/icon

Yours in rapid fat loss,

Tyler English, NASM-PES, CPT

P.S. - Remember, EFA Icon is NOT a miracle solution. You will need sound nutrition and exercise. BUT the research is there. It's definitely a supplement with powerful fat loss properties. http://tylerenglishfitness.getprograde.com/icon

* Journal of Nutrition, Vol. 136:2965-2969
** American Journal of Clinical Nutrition, Vol. 85:1267-1274

Michael Phelps, Bongs and 6 Pack Abs

Hi friends,

So by now you've probably heard that Olympic champion Michael Phelps has gotten himself into a little bit of hot (bong) water. I felt I couldn't let this opportunity slip by without sharing some lessons from his mishap.

First, we all have to remember that we're role models. Somebody somewhere is looking up to us for guidance. It's a shame Michael Phelps screwed up, but he did. What's done is done. I know it reminded me that as a fitness pro, I MUST lead by example.

Second, again, he screwed up. And while I'm not one to give people a million chances, I do believe in second chances. And forgiveness. Which, when it comes to melting fat and getting fit, is VERY important.

I can tell you from experience working with hundreds of people with similar goals to yours, you WILL screw up somewhere along the way. The key to success is to forgive yourself and move forward. The people who truly fail are the ones that just give up the first time they make a mistake.

Third, this has nothing to do with what Michael Phelps has recently done, but it's another great reminder. If you want a lean, hard body and 6 pack abs, you're going to need to WORK.

Regardless of his recent actions Michael Phelps is an Olympic Champ because he worked his rear end off. Don't fool yourself into thinking achieving your fitness goals is going to be a piece of cake.

Fourth, much was made during the Olympics of Michael Phelps and the massive amounts of calories he was consuming. If YOU want to get into peak condition you need the proper nutrition. Period.

Look, if you're not eating enough fruits and vegetables you need a Whole Foods based multi like http://tylerenglishfitness.getprograde.com/vgf like Prograde Nutrition's VGF 25+

If you are struggling to consume breakfast before you early morning workouts then you need to start including Prograde Lean http://tylerenglishfitness.getprograde.com/lean

If you aren't optimizing your workouts by refueling with the correct blend of carbs to protein (based on the research) then you need to start using Prograde Workout http://tylerenglishfitness.getprograde.com/workout like I do.

Anyway, when you see a news story like this one involving Michael Phelps, always remember to look for the positive lessons you can learn.

Yours in health,

Tyler English, NASM-PES, CPT


P.S. - If you're serious about your training and want the best nutritional products, then use what I use - Prograde Nutrition http://tylerenglishfitness.getprograde.com/

Camper of the Week

Hi friends,

Well, congratulations Chris Mocciae from Simsbury, CT.

Chris, is our "Camper of the Week" and tells us what Farmington Valley Fitness Boot Camp has done for him so far.




Great job Chris, keep up the hard work and you will have no trouble reaching that 20 lbs weight loss goal of yours.

You might want to start looking for new belts now ;)

Dedicated to your fitness success,

Tyler English, NASM-PES, CPT

Flexibility and Recovery 101

Hi friends,

How many times have you found your muscles in pain?

Well, there are numerous factors that directly affect this but today I want you to be certain you are doing the most important step in helping alleviate pain and tight muscles.

There is one very important tool that many of you have already learned. That is how to use self-massage or foam rolling as a recovery tool.

Being that there are many different and muscles that can be foam rolled I thought it would be easier if I guided you through the entire process.

So take a look and use this video as a pre and postworkout routine.




Do this at least twice a day if not more for those very tender areas or overworked muscles.

Dedicated to your fitness success,

Tyler English, NASM-PES, CPT

P.S. Do you still not own a foam roll? Then go here http://farmingtonvalleyfitnessbootcamp.blogspot.com/2009/01/boot-camp-starter-kit.html
and pick one up.

10 Minute Fat Burning Interval

Hi friends,

Ok, like most of America I am watching the Super Bowl.

Though unlike most normal Americans I can't help but laugh at what I just saw. A "world class" athlete just intercepted a ball and ran 100 meters for a touchdown.

Now James Harrision is on the sideline be administered oxygen! ARE YOU KIDDING ME!

Someone should introduce him to High Intensity Cardio Intervals! Well, in honor of the Super Bowl here is a great High Intensity Workout for you all to try this week.

I have nicknamed it after Mr. Harrison. :)

"The Stublin Steeler"

Complete the following cardio intervals on a treadmill. Be sure during your high intensity portion to be functioning at a 8-9 out of 10 percieved exertion level, 10 being as fast as you can move. During your low-intensity portion function at a 3 out of 10, or a walk.

Total Time: 10 minutes

Warm-up 2 minutes
Start with brisk walk changing over to a medium jog.

40sec High Intensity - Sprint

20sec Low Intensity - Walk

Repeat 6x

Cooldown
2 minutes (Walk)

Follow these timed splits:

0:00 - 2:00 - Warm-up
2:00 - 2:40 - Sprint
2:40 - 3:00 - Walk
3:00 - 3:40 - Sprint
3:40 - 4:00 - Walk
4:00 - 4:40 - Sprint
4:40 - 5:00 - Walk
5:00 - 5:40 - Sprint
5:40 - 6:00 - Walk
6:00 - 6:40 - Sprint
6:40 - 7:00 - Walk
7:00 - 7:40 - Sprint
7:40 - 8:00 - Walk
8:00 - 10:00 - Cooldown

Enjoy!

Dedicated to your fitness success,

Tyler English, NASM-PES, CPT

P.S. Great news tomorrow! Stay tuned...

Top 10 Super Bowl Sunday Tips To Cut Thousands of Calories

Hi friends,

With Super Bowl Sunday in site, the time is now to start preparing for the overabundance of snacks for your football party. Nonetheless, why not make a few changes to some of your favorite party food recipes to make them healthier and more figure-friendly this Sunday?
By following these strategies below you will literally cut thousands of calories:

1.) Get Naked: Replace all buns or breading for sandwiches with a lettuce wrap alternative to slash calories, stabilize blood sugar, and boost fiber and macronutrient intake.

2.) Keep Hydrated: Drink a minimum of two to four cups of water before eating AND an additional one-two cups every 15-30 minutes after you start eating to fill your stomach and prevent overeating that can trigger dehydration.

3.) Eliminate Empty Calories: Minimize or eliminate all fruit juices, regular sodas and alcohol. Instead drink water, tea, or low calorie/carb beverage to leave more room for whole food choices that have more nutritional value.

4.) Do not fast in preparation for a feast as it will turn body into a famished body fat-storing machine the next time you eat. Resulting in low blood sugar levels that accompany not eating for four hours or more and will make you crave junk foods high in both refined sugars and fat.

5.) Replace Everything White with Brown (Or Even Better…GREEN!) Be sure to use whole grain alternatives for any starch you serve at your party (e.g. tortillas, chips, rice, pasta, breads) Whole grains have more vitamins and minerals and are high in fiber which means they have as negative of an impact on your blood sugar compared to its white counterpart. However, if you want to be a nutritional boy scout or girl scout, go one step further by replacing all brown with green in the form of green veggies (see “Get Naked” above).

6.) Focus on consuming lean proteins and fruits and veggies first. Use these in unlimited amounts as needed to fill you up and best prevent the typical party “killshot” of high carb and high fat meals (e.g. thick crust pizza with extra full-fat cheese).

7.) Never eat directly out of the bag or community bowl and use smaller plates to place your food on while limiting yourself to a pre-set plate total (e.g. four plate maximum during a three hour game).

8.) Eliminate Gold and Go Green: Opt for guacamole over cheese for you salads and chips. Guacamole is high in heart healthy monounsaturated fats, low in saturated fats and also has a ton of fiber that will keep you full to prevent overeating. Cheese can be a super food in moderation, you can easily overeat when mixed with sources of refined carbs like pizza and white chips.

9.) Replace Flour with Protein Powder: Few people out there understand that protein powder makes a great substitute for flour to use for baking or cooking (e.g. protein cookies). The addition of protein and lowering of carbs will boost your metabolism.

10.) 20 Chews: Eat slowly and let your body process your food. By requiring a certain number of chews before you swallow your brain will have enough time to trigger the “I’m full” sign (e.g. 20 chews)

And Go PATRIOTS! Oh, wait wrong year. Well, there's always next year!

Dedicated to your fitness success,

Tyler English, NASM-PES, CPT

P.S. Have you got all your essentials for Boot Camp?

http://farmingtonvalleyfitnessbootcamp.blogspot.com/2009/01/boot-camp-starter-kit.html


http://www.prlog.org/10174686-simsbury-personal-trainer-reveals-top-10-super-bowl-sunday-tips-to-cut-thousands-of-calories.html

Camper of the Week!

Hi friends,

Many of us struggle to find balance in life.

For Farmington Valley Fitness Boot Camp "Camper of the Week" Susan McMann the ability to include exercise and healthly lifestyle choices has helped create a more balanced lifestyle.

Susan has a very demanding job therefore finding time in the past to live a healthy lifestyle was difficult. When we first spoke before Susan began her lifestyle change she voiced to me the need to "place her self first" for once. Well, I am proud to tell you that the strides she has made over the last 2 and a half weeks are amazing!

Susan has yet to miss one of her sessions. She is challenging her self ever session and making changes in the way her and her family live their lives.

The result so far.

Susan has lost 8lbs in less than 3 weeks!

No longer is lack of energy an issue for her. "I was really struggling with low energy levels. Exercising has really helped me get my energy back and feel good."

Susan feels this program has helped her husband Phil and their two children James, 14, and Laura, 12, create a new outlook on health.

"My husband and I have been married for 17 years. My husband and I both have demanding careers and exercising and healthy eating has really helped me find balance between home and work. This program has made all of us much more cognizant of what we are eating and how much rest we need. I think it is very important to be a good example of healthy living to my children. We talk a lot about nutrition and making good choices in everything we do. I hope that my actions will have a positive effect on the choices they make."

The aspects of Farmington Valley Fitness Boot Camp program that set it apart from all the rest has provided Susan with a new view of the importance of not just exercise but proper nutrition and rest to help create a healthy lifestyle.

"The broad scope of this program is what really works for me. It effects every part of my day. Unlike a gym where you go to work out for an hourand then leave this program encourages the participants to look at every aspect of their daily lives from exercise and nutrition to getting agood night's rest. I am cognizant of all the choices I make each day and how they impact my life and my family."

Susan has grown to love the social aspect of working her fellow campers at 5:30am. So her favorite part about coming at that hour?

"Definitely the people! The camaraderie of this group and the satisfaction I get when I work really hard to feel better is great. It is very motivating to be with people who are so focused on being in the best possible shape."

Now like most campers Susan does have her favorite exercise. So what is hers?

"The plank... Of course! This exercise is very hard for me but because it is hard I know it is making a difference. Everytime I go to class I can hold it a little longer - this makes me very proud of myself."

What further benefits does Susan want as a result of all her hard work?

"To look and feel healthy and energetic. I am less interested in what the scale says and more interested in how Ifeel. If I feel good I will look good as well."

Well, on behalf of all your campers at 5:30am and the rest of Farmington Valley Fitness Boot Camp. Susan, your on your way there!

Great job!

Instantly Identify Online Scams

Hi friends,

Nothing makes my blood boil like the Weight Loss scams I see online. They drive me nuts.

Now it's bad enough they make absurd claims that are just flat out lies. But what takes the cake is the fact that nowadays they are fraudulently using the Better Business Bureau seal of approval to flat out trick you. Can you believe that?!

So how can you tell if that's the case?

Simple. If you see the BBB seal on a website and it does NOT hyperlink to the Better Business Bureau website (which is BBB.org) so you can review the company's history, then it is a fake. It is a scam. The people that have created that site are liars!

Legitimate companies like Prograde Nutrition http://www.tylerenglishfitness.getprograde.com go through the trouble of actually going through the process of getting approved by the Better Business Bureau. When you go to their website you'll see the BBB seal. And it is legit because it takes you to BBB.org to prove it when you click on the image.

The Internet can be a scary place. But there are good people and good companies doing business online. And now you know one more way to recognize them - AND the bad guys.

Yours in rapid fat loss,

Tyler English, NASM-PES, CPT

PS - If you're looking for the highest quality nutritional products on the Internet from a company you can trust, well, look no further than Prograde Nutrition http://www.tylerenglishfitness.getprograde.com

PSS - If you want even more quality proof about Prograde Nutrition go to www.youtube.com/progradenutrition

Your Grocery Shopping Tips!

Hi friends,

I would like to thank all of you that were in attendance yesterday for the grocery trip to Big Y Supermarket. It was a great success and I was very impressed to see many of you campers caring a pad and taking notes!

So for those of you that weren't there I want to share some of the topics that were discussed.

Green Veggies and Getting Enough In Your Diet.

Think of green veggies as a staple in any fat loss program. Not only are the strong in vitamins and nutrients but they provide your body with much needed fiber to help digestion.

When selecting veggies always go with variety from green peppers, spinach, romaine lettuce, green beens, squash, asparagus, brocolli, etc.

Stay away from canned foods, organic and natural produce are ALWAYS the best choice! Regular produce does work fine.

If You Eat Sugar It Will Come From Fruits

Fruit serves a valuable purpose in teaching you to eat for a healthy lifestyle.

Always look to blueberries, raspberries, strawberries, (your natural jelly!)

"A Complete Lean Protein Source At One Point In Its Life Had A Face, A Mother, Could Swim or Could Fly."

Lean proteins are the building block for repairing muscle fibers from intense works thus helping build lean muscle.

The more lean muscle you have, the more efficient at burning body fat you become!

Women tend to not eat enough protein. Thus lack the repair to build new lean muscle and boost metabolism.

4-5 lbs PER WOMEN, PER WEEK should be consumed! (It was an eye opener to many in attendance that their current protein intake is low.

Dairy Can Be Your Friend

Whole Eggs DO NOT CAUSE HIGH CHOLESTEROL!

Egg whites can be eating from a carton.

Full Fat Cottage Cheese and Mozzarella are good. GET OVER THE LOW FAT CRAZE!

Some Quick Tips Next Time You Shop

Avoid Salsa's, Marinara Sauces that contain SUGAR in the ingredients

Nut Butters are good for you!

Mixed Raw Nuts are good for you! (measure out portion!)

When in doubt BUY ORGANIC!

Avoid ANYTHING that contains High Fructose Corn Syrup!

Every time you eat, as yourself "Will this hlep me burn ugly, unwanted body fat as fast as possible?"

IF YES, do it!

If NO, don't!


Dedicated to your fitness success,

Tyler English, NASM-PES, CPT


P.S. Did you enjoy this post...please leave comments on my blog!

P.S.S. Wait for the announcement of the "Camper of the Week" coming tomorrow!

Join Me!

Oh what a start to the weekend!

After a busy week, I knew very well that my 2 year old Boxer, Bruschi, was going to need some quality time with me this weekend. Heck, I was only home for 90 minutes yesterday afternoon.

He tends to be very emotional. Or as my best friend says, "Dude, you have the most high maintence dog, and you are the most low maintenence guy." Well thanks Brian, well put! Oh what does he know, he owns a chihuahua. HAHA!

Well, maybe he was right.

So this morning he woke me up as he usually does on Saturdays, my one day to sleep in. I headed to the bathroom to brush my teeth and he was outside the door. Well, apparently hardwood floors need to be watered every now and again! At least that is what Bruschi thinks.

Yeah, he left a trail from the second floor bathroom all the way to the tile floor downstairs in the dining area.

Hey, when you gotta go you gotta go. Or maybe it was a message from him that I wasn't there for him enough this week. What do you think?

I think I will be there for him a little more this coming week.

Well, all of you should be there for each other throughout all your success.

One of the most important components to your fitness success is social support. Without it, reaching your fitness goals can be very difficult.

Many of you have already voiced to me how important having that social aspect of our camps can be.

So I want to extend an invite to all of you to help create even a stronger social aspect to our camps.

Come join me at www.coretrainingforwomen.ning.com

By creating this community you will now have other women just like yourself to share your success with and keep each other accountable.

So head over to www.coretrainingforwomen.ning.com and join.

It's FREE! So join and be sure to add a glamour shot :) so we all feel more comfortable speaking to a face instead of a blank page :)

See you over there!

Your friend and trainer,

Tyler

Grocery Trip!

Hi friends,

Just a reminder.

Sunday is our 1st Complimentary Grocery Trip. All campers are welcome to attend!

Day: January 25, 2009

Location: Big Y Supermarket
255 West Main Street
Avon, CT 06001

Time: 1pm (be there 10 minutes early, trip starts immediately at 1pm!)

Please meet in front of the produce section, directly in front when you enter.

I will see you all there!

Dedicated to your fitness success,

Tyler English, NASM-PES, CPT

Caffeine: To Drink or Not To Drink?

Hi friends,

So can you drink it? Should you drink it?

Well, speaking from experience, it can become addictive. I for one would be a hypocrite if I told you that you should avoid it altogether. For the longest time I have had a caffeine addiction that at times bordered on dangerous. For the first time in quite sometime I have gained control of that addiction and for the most part limit my caffeine intake to a morning coffee. There are occasions where I do reach for a second cup or have a glass before a workout. But I can honestly tell you from experience I feel more energetic that I have cut my intake down.

I am proud to tell you that I now sleep better and have more energy in the morning. I can only attribute that to two things. The first being my lower caffeine intake and two loving what I do for a living ;)

Now understandably so, I don't have three kids running around me all day. The day that happens we will see where my caffeine addiction lies. For now, I can tell you a few things that can be of benefit to you, your daily caffeine intake, your energy levels and your fat loss success.

1. Drink a 8-12oz of water BEFORE your coffee in the morning - Your body dehydrates at night and because water is your # 1 natural fat burner, it is important to start your day off by rehydrating. Drinking a cup of coffee prior to your water intake will only dehydrate you further. For those of you that exercise before the Sun comes up this should be a no brainer. You should be having a good 16oz before you even start your workout!

2. Substitute That 2nd Cup of Coffee Later in the Day for Green Tea or Black Tea - One way to cut back on your caffeine addiction is to drink more tea. Yes, tea does include some caffeine but it has been shown in studies to help your metabolism and can provide antioxidant qualities as well.

3. Avoid Use of Any Stimulants - You have heard me say this before and I will say it again. Almost all supplement companies out there are full of BS! They spend 10% of their money on creating a product and the other 90% on marketing it as the next best thing aside from sliced bread. (which many of you shouldn't be eating currently anyway)

4. Get More Sleep Tonight - Aim for at least 7 hours of sleep a night. Proper sleeping habits will do wonders for your metabolism and your hormone levels. If your hormone levels are out of sorts you will continue to struggle with your weight.

5. Buy a TIVO! - Seriously, is it SO important to watch all those late night shows? Maybe I am just a loser because I now avoid late night TV. (Well, with the exception of 24! Gotta love Jack Bauer, but what is up with the new 9pm time slot!) All kidding aside, go to bed and watch them later! You will thank me in the morning.

Dedicated to your fitness success,

Tyler English, NASM-PES, CPT

Our 1st "Camper of the Week"

Hi friends,

As I told you last week. Each and every week I will be selecting a boot camper who will be representative of Farmington Valley Fitness Boot Camp as the "Camper of the Week."

Well, I am proud to announce our first winner is Kelley Biskupiak. In her first week Kelley has already dropped 3 lbs and created a new lifestyle that has brought fitness back into her family's life.

Kelley, lives in Canton with her husband Brian and their three boys Charlie 5 years old, Jack 3 years old and Ben 10 months. Kelley says the biggest kid of the family is "aka the hubby Brian" :)

To say she has her hands full is an understatement!

When Kelley and I first spoke she told me how demanding having three boys can be and that her life has revolved around them. As she says,"They are super busy little men and keeping up with them takes a lot of effort!"

She has made working out at 5:30am a priority and helped her do something for herself. She is not afraid to admit why she does exercise.

"I am not going to lie... a lot of it has to do with wanting to lose this baby weight and fit back into all of my old jeans, but for me, it has also become about doing something for myself. It is a great way to relieve stress."

The new found workouts have provided Kelley and her husband Brian a chance to make exercise part of their life together.

"My husband has always made working out a priority in his life. I truly know how important it is to him to stay fit. He has an extremely demanding and stressful job and for him working out has been what keeps him centered and strong. I have come to understand how much it means to him and therefore it has become a priority for me to make sure he gets that time for himself. It has been so funny because he is starting to see how much I am enjoying this boot camp so he is even doing some of the workouts with me. It is actually fun to workout with him. We rarely get to do things together because of well...life. This is something we can do in our basement while our three boys run around and burn off their own energy."

The weekly Boot Camp sessions have already provided Kelley with a new outlook on life and a strong cast of other supportive women.

"This whole Boot Camp thing has become more than I expected. I think in many cases that when you become a parent you start down this road of scarifice and slowly over time you start to lose yourself. You lose the things that define you as a person. Over these last five years I have learned I am a better mother if I am taking care of myself and doing things that "fill me up". What I thought was just something to finally get these last 10 lbs. I have been talking about for months from my last pregnancy off my body has quickly become one of those things that "fill me up" so I can be a better mom. 5:30 is early but it really has become a social thing. I am suffering your painful workouts with a group of women I truly enjoy. There is power in numbers for sure. And those 45 minutes are all about me. I am doing something just for myself and it feels great."

So what is Kelley's favorite exercise? She is a fan of those wonderful core exercises!

"Enjoy after I am done doing it because it has given me the best results...that would be any of the ab/core moves (Mountain Climbers, Spider Man). I feel like although I have a way to go, these moves have already made a difference in the appearance of my midsection."

That is great after only one week she can already feel the difference in her midsection!

She now has a new respect for the type of exercise needed to see great results.

"I have worked out for a lot of years and I always thought you had to do a ton of cardio to lose weight. I am learning that may not necessarily be the case!

Kelley's favorite part is definately the social support provided from her fellow mother's and campers, "again I love the social aspect of the camps. It is great to know that we are all in it together!"

Kelley is not finished tackling her fitness goals and is looking to make exercise part of her everyday life.

"I would like to really lose 7 more lbs and just continue to maintain this healthy life style. Oh and there is one certain pair of jeans in my closet I am dying to fit into!!"

Well, Kelley on behalf of all your campers I would like to say thank you for being an inspiration to busy mothers everywhere!

You keep up this dedication and girl you will be wearing those jeans REAL SOON!

Great job Kelley!

Healthy Snack Options for Rapid Fat Loss

Hi friends,

As a fitness expert people always ask me, "What snacks can I eat that will help me lose 'this'?" When they say "this" they are pointing to some part of their body that has a bit too much fat for their liking.

Now I think some people are waiting for me to say, "Oh, don't worry, you can eat cookies, chips and candy all you want. Everyone has been lying to you. They actually make you thinner!"

Seriously, people really do want me to tell them what they WANT to hear.

But, fortunately, some people are serious when they ask that question. They really do want to know some healthy snack options for rapid fat loss.

So here's what I tell them:

Raw almonds, walnuts or pecans (Not the roasted variety. And don't even think about the ones with sugar sprinkled on them!)

Fruit or veggies cut up into sticks (Stay away from dipping them into things you know you shouldn't)

Hard boiled eggs

Low-fat cottage cheese

Hummus

Those are all great options. But if you really want to treat yourself you've gotta check out Prograde Cravers.

You can find them here http://tylerenglishfitness.getprograde.com/cravers

They're made with 100% organic dark chocolate. Plus, they're only 180 calories and they're out-of-this-world delicious.

Seriously, this isn't your ordinary "tastes like chemicals or cardboard' nutritional bar.

Definitely check them out.

Dedicated to your fitness success,

Tyler English, NASM-PES, CPT

P.S. It's best if you choose a variety of foods from the above list. But please realize, you CANNOT find Prograde Cravers in stores anywhere. They're only available through fitness pros such as myself. http://tylerenglishfitness.getprograde.com/cravers

Supplements You Can Trust

Over the past week many of you have been asking me what supplements you should be taking. Unfortunately, there is a lot out there and much of it you should avoid. There is only nutrition company that you should focus on getting your daily supplemental needs from and that is Prograde Nutrition.

Visit them here http://tylerenglishfitness.getprograde.com/

For more specific supplements and what you should be taking or what I recommend please visit this past blog post by clicking here.

http://farmingtonvalleyfitnessbootcamp.blogspot.com/2009/01/fast-nutrition-for-busy-lifestyle.html

The supplement world is full of pretenders who spend 10% on product production and 90% on marketing. Don't fall victim to products at your local GNC or Vitamin Shoppe that promise life-altering results and deliver nothing. Many of the products and supplements you buy from these large supplement companies are stock full of fillers giving you a less than satisfactory product and outcome.

If you would like more on Prograde Nutrition and actually see a product become created visit

http://www.youtube.com/progradenutrition

FINALLY a company you can trust!

Any questions please do not hesitate to contact me.

Keep up the hard work!

Nutrition is 80-90% of your success, don't leave anything to chance.

Dedicated to your fitness success,

Tyler English, NASM-PES, CPT

farmingtonvalleybootcamp@gmail.com

Sunday Breakfast!

Hi friends,

Today, I have a special treat for you! I did my usual trip to the grocery store, as I do every Sunday morning. I have been fielding many questions this week about what I eat daily.

So today I wanted to share my Sunday morning routine with all of you.

Remember, nutrition is 80-90% of your success!

Well, upon waking I have a tall glass of ice water followed by 2 scoops of whey protein isolate to hold my metabolism over while I grocery shop.

Then follows my breakfast preparation.

So, without further questions I have opened up my kitchen and my breakfast to you.
In, the top photo is everything included in my breakfast.

The amounts I use of each is as follows (Remember, I require more calories than all of you)

Omelette consists of the following:
3 Omega-3 Eggs
1/2 cup Organic Baby Spinach
3 small sprays of PAM
2 pinches of Organic Mozzarella Cheese (Natures Promise)
2 Tbsp (Natures Promise Organic Medium Salsa) NO SUGAR ADDED! :)

On the side
1 Green Pepper (have loved these things raw since I was young!)

Finished product....YUM!

(No making fun of my scented candle in the background, if you own a dog or two you understand the need! It's a MainStays Cranberry Mandarin if you are wondering.)

Oatmeal consists of the following
1/2 cup of Quaker Oats (I prefer quick oats, faster and more convenient)
1 cup water
2 Tbsp Natural Peanut Butter (Teddy's)
1/4 cup blueberries

Sprinkle of Splenda

Desert :)
Banana
Apple (Organic Granny Smith)

Beverages

1 cup English Black Tea (2 tea bags, splash 1% milk, 2 splenda)
12oz glass of ice water

Hope you all enjoyed a nutrient filled breakfast this morning as well!

See you all this week!

Dedicated to your fitness success,

Tyler English, NASM-PES, CPT

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