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

P.S. If you have not already done so...PLEASE SIGN-UP FOR THE SEXY CORE NEWSLETTER and share the 2 Week Free Trial with your friends!

Boot Camp Starter Kit

Having worked in a health club for over 5 years I can't begin to tell you how many times I heard complaints about the equipment, lack of equipment, type of equipment, or the condition of the equipment. If they have said it, then I have heard it.

I have a firm belief that the reason many of these items end up in such a horrid state is they don't belong to the user! Think about it for a second. Wouldn't you take better care of something that is yours? At every Boot Camp we supply all the tools, motivation and knowledge you need to get the most out of workout.

To further expand the workout and to make it more fun and engaging their are a few items that each camper should invest in to keep with them for every camp.

We will call it the Boot Camp Starter Kit.

Each of these pieces of equipment will only add a new spin to each and every high-intensity fat burning workout.

1. Foam Roll - For pre and post workout self-massage and soft tissue repair from those intense workouts.


2. Dumbbells - The Neoprene Dumbbells are easier on the hands and very portable. Women should use 5-10lbs. and Men 10-15lbs.



3. Yoga Mat - As we perform many core exercises while on our hands or in a supine position lying on our back. A yoga mat will provide you with softer support while performing these exercise. You can also pick up a yoga mat at any sporting goods store like Dicks Sporting Goods in Canton at The Shoppes at Farmington Valley.

Aeromat Fitness Mat

4. Stability Ball - This great function tool will be used for various core and glute exercises. These can be purchased at a Dicks Sporting Goods as well or if you want the best click on the picture.






5. Resistance Band - There are many "resistance bands" out there. But by far the Dave Schmitz has created the most durable resistance band out there. Pick one up for only $12.00!!!!!!

http://www.resistancebandtraining.com/html/mini_bands.htm


There you have it your Boot Camp Starter Kit! A one time investment!

Now remember to always bring a towel and a water bottle!

See you at the next camp!

Dedicated to your fitness success,

Tyler English, NASM-PES, CPT

P.S. Check out all the hard work!

http://www.youtube.com/watch?v=qguACF4n3-A

Do You Have a Sexy Core?

Walk and Talk the Part!

Hi again!

Today, I want to share with you the major issue that I have with many so called "trainers" out there. You know the type I am talking about. They tell their client what to do and somehow bypass the rules themselves.

They eat too much.

Consume alcohol on a regular basis.

Don't exercise regularly.

In one of the first boot camps this week, I had a client ask me about my typical day of nutrition. Understandably she wanted to know what her trainer consumed and because I stand by the fact that I practice what I preach, I told her and the rest of the camp. I went meal by meal explaining what I consume to maintain a lean healthy physique.

I applaud her for asking. Not too many people can do that. I can't even recall how many times I saw clients go weeks, months and in some drastic cases years working out with the same trainer who produces no significant results.

Unfortunately, in the fitness industry there are many pretenders who frankly lack the discipline to eat, breath and sleep health.

Today, if you were to walk into most local gyms and health clubs many of their trainers don't look the part. Sure they may talk the part, but they lack the knowledge and application. In the worst cases many don't practice what they preach. I don't know about you, but I wouldn't be working with a trainer who needs to lose a few pounds him or herself.

Today's trainers need to understand they are inspirations for their clients. Clients today are more knowledgable about fitness and nutrition than ever before. We are in the business of creating walking talking billboards. Working with a fitness professional who is a walking talking picture of fitness can be truly inspirational.

So for those of you who weren't there, I will share with you some of the regular foods I eat.

So what do I eat on a daily basis? Here you go!

My daily nutrition consists of many lean proteins (chicken, omega-3 eggs, egg whites, lean beef), low glycemic carbs (oatmeal, sweet potatoes, brown rice, whole wheat pasta), Fruits (green apples (my favorite!), bananas, blueberries, Green veggies (spinach, green peppers, asparagus), and healthy fats (raw almonds, natural peanut butter/almond butter, raw cashews, organic mozzarella, pecans).

I can't say this enough.

80-90% of your fat loss success will depend on your nutrition. Gain control of what you consume and you will see success.

Follow the blueprint I have supplied and you will burn more body fat then ever. Before you even know what happen you will have created a lean sexy physique.

Keep up the hard work and keep sharing your success!

Dedicated to your fitness success,

Tyler English, NASM-PES, CPT

P.S. Are you unable to consume all your fruits and veggies? Consuming a multi vitamin and mineral supplement is a no brainer! You need to consume a quality product like Prograde's VGF 25+ for Women

P.S.S Get over to GetPrograde.com now because their 10.9% sale for January 2009 ends tonight at 11:59pm EST!

P.S.S.S. Another must is an essential fatty acid! Pick up Prograde EFA Icon

Simsbury Personal Training Outdone by Fitness Boot Camp

Farmington Valley Personal Training Outdone By Local Fitness Boot Camp



Simsbury Personal Trainer and Fitness Expert Predicts Future of Personal Training in 2009

Boot Campers at Work

Simsbury Early A.M. Boot Campers!



Looking good ladies!

Bad News Bowl of Veggies

Hi Campers!

As many of you begin to tackle your nutrition and have begun to make a positive lifestyle change I wanted to share this with you.

It's just about impossible to gain weight just by eating veggies. I mean seriously, you'd have to eat a LOT of 'em.

BUT...

Salads are a different story altogether. Why is it that every time people want to get rid of their belly fat they break out the salad bowls and start eating like a rabbit?

Thing is, MOST salads people eat are loaded with fat and calories. It's as if people think bacon, cheese and ranch dressing suddenly have amazing fat burning properties when they're on top of a couple of carrots and broccoli.

Look, you probably don't really want to know how much damage you did the last time you ate "healthy" and went to the salad bar for lunch.

But what's done is done. Here are the tips you need to remember the next time you order one. They are from the Head of R & D at Prograde Nutrition, registered dietitian Jayson Hunter:

1) Ask for the dressing on the side and dip the tongs of your fork in the dressing and THEN pick up some salad. It gives you just enough flavor and keeps your calorie intake under control.

2) Choose a salad that has grilled protein in it such as chicken or fish. Remember, it should be GRILLED and not fried.

3) Sorry, leave off the cheese and bacon bits. You know why ;-)

I thought you all should know Prograde Nutrition is currently having a BIG 10.9% off everything January Celebration Sale to celebrate the New Year.

Yes, that's 10.9 as in January of 2009 ;-)

Here are some other details I want to make sure you know about:- Again, you receive 10.9% off all Prograde products until Thursday, January 15th at 11:59pm EST.

- The coupon code you enter at checkout is:
012009

- The website is http://tylerenglishfitness.getprograde.com

Yours in health,

Tyler English, NASM-PES, CPT

P.S. - The sales ends TOMORROW night!

Boot Camp Recovery Tips for Week 1

Hi again,

Great work the past two days. I am so excited to get all of you on the fast track to fitness success in 2009!

We are off to a great start. I hope all of you are still talking to me come this weekend. So to make sure that you don't hate me too much, I wanted to share a few things you can start implementing today to help your body recover.

You can expect over the initial few days to experience plenty of muscle soreness. Follow these easy tips and you will feel better in no time!


Tip #1
Drink plenty of water! Keep yourself hydrated as your muscle is made up of over 70% water. By drinking more water you will retain less water!

Tip # 2
Self-Massage - Besides foam rolling pre and post-workout it is a smart investment to pick up a foam roll at your local sporting goods store like Dick's or online at Perform Better.

just click on the foam roll picture below




Tip # 3
- Hydrotherapy: Perform Contrast Showers to dramatically accelerate recovery and reduce total body inflammation following all workouts by alternating between 2 minutes of hot water and 30 seconds of as cold of water as you can tolerate

Tip #4
- Maintain 7-8+ Hour Sleep Schedule and Pre-Bed Routine

Tip # 5
- Eat Every 2-3 Hours. Focus on consuming lean proteins with every meal. Protein is the building block for lean muscle and will add in repairing the muscle tissues while helping you build a leaner fat-burning machine :)

Dedicated to your fitness success,

Tyler English, NASM-PES, CPT

P.S. If you haven't signed up for the Sexy Core Newsletter please do so today.

Fast Nutrition for the Busy Lifestyle

Hi campers,

Just got done with my morning camps. Oh what fun! Some truly hard-working, motivated individuals! You all are going to truly kick 2009's a$$!

During our cooldown many of the women (and men, sorry guys your outnumbered) had questions regarding proper supplementation to fit their busy lifestyles.

Well here are a few quick MUST HAVES if you are looking for the proper balance of nutrients in your daily intake. Especially for those of you that live life on the run!

Multi-Nutrient for Women: Specifically Designed for Women

http://tylerenglishfitness.getprograde.com/store.php?top_menu=Products&products=7&submenu=1


Mult - Nutrient for Men: Specifically Designed for Men

http://tylerenglishfitness.getprograde.com/store.php?top_menu=Products&products=6&submenu=1

Nutrition Bars for The Busy Person: No Preservatives and Less Than 200 Calories!

http://tylerenglishfitness.getprograde.com/store.php?top_menu=Products&products=35&submenu=1

Pre and Post Workout Protein Shake:

http://tylerenglishfitness.getprograde.com/store.php?top_menu=Products&products=5&submenu=1

Lean Meal Replacement for The Busy Lifestyle: 35 Grams of Protein!

http://tylerenglishfitness.getprograde.com/store.php?top_menu=Products&products=3&submenu=1

Essential Fatty-Acids: Burn More Fat by Controlling Your Blood Sugar Levels!

http://tylerenglishfitness.getprograde.com/store.php?top_menu=Products&products=16&submenu=1


While your over there be sure to look for a bargin. I personally buy the Platinum Package. All of these supplements will only help you on your road to success.

http://tylerenglishfitness.getprograde.com/store.php?page=41

Life moves fast! So we must adapt and overcome as my brother the United States Marine would say. Your nutrition shouldn't fail because life gets in the way.

Prepare yourself for the roadblocks ahead!

Yours in Health,

Tyler English, NASM-PES, CPT

Changing the Face of Fitness

Hi friends,

Well, after many sleepless nights, planning, programming, marketing, answering phone calls it all starts tomorrow!

Farmington Valley Fitness Boot Camp begins!

Gone are the days of overpriced one-on-one personal training services that provide no real world results.

Gone is the misunderstanding of what TRUE fitness entails.

Gone are fitness programs that promise you life-changing results and leave you even more frustrated then when you started.

Farmington Valley Fitness Boot Camp is now the premiere venue to provide all of Farmington Valley the results they deserve for only A THIRD of the cost of traditional personal training. The world of fitness has changed and you deserve to be a part of that. What you as a consumer and fitness enthusiast do not deserve is spending your hard earned money on a exercise program that will not follow through on what you were promised.

Farmington Valley Fitness Boot Camp stands by a 100% MONEY BACK GUARANTEE! That is how confident we are in our Revolutionary Rapid Fat Loss Program. It is hands down the best program you have ever joined. Give us 30 days and if you feel you received no results we will give you your money back, no questions asked.

Our nutrition program is second to none. Our Rapid Fat Loss Program teaches you how to drop unwanted ugly body fat step by step, day by day, week by week while building sexy lean muscle and giving you the body you deserve. Easy to follow cookbooks for males and females. We have truly removed all the guesswork. All you need to do is follow the program and it's that simple!

Say hello to 2009!

New Year!

New Body!

New Life!

Are you ready for the challenge?

Sign-up today!

TOTAL TRANSFORMATON PACKAGE
- $299.00
- UNLIMITED SESSIONS PER MONTH!
- 2 SEMI PRIVATE (4-6 people) SESSIONS PER WEEK!
- GROCERY TRIP AND KITCHEN MAKEOVER!





RAPID RESULTS PACKAGE!
- $199.00
- UNLIMITED SESSIONS PER MONTH!







BUSY PERSON'S PACKAGE
- $169.00
- 2 SESSIONS PER WEEK @ 1 LOCATION!








Dedicated to your fitness success,

Tyler English, NASM-PES, CPT


P.S. Questions? Contact us @ farmingtonvalleybootcamp@gmail.com

Simsbury Fitness Expert Predicts Future of Personal Training in 2009

For the past seven years this top Simsbury personal trainer and boot camp instructor has continually been showered with questions concerning the ever changing fitness industry. People have grown tired of the traditional overpriced one-on-one personal training services. Busy men and women of Simsbury, Avon, Canton, West Hartford, and all of Farmington Valley want fast effective weight loss program.

Being that it is January, the Mother of All Fitness Months, as we in the fitness industry like to refer to it. It is sad to think that once again the fitness industry and mostly personal training services have again failed to produce significant results on a broad scale. The obesity epidemic has yet to be effectively reversed and is plaguing our society. Even more specifically, the sickening fact is that American adults keep getting fatter, more lethargic and less healthy as mirrored in the growing population of youth obesity. I do feel however, that 2009 will bring a host of new fitness trends to provide a long-term solution to the growing problem.

Fitness Trend #1 – Fitness Boot Camps Will Rise, One-on-One Personal Training Will Fall

Fitness Boot Camps are the most popular and hottest thing currently in the fitness game. With the current state of our economy and with the talks of recession people have been even tighter with their budgets. A Fitness Boot Camp business model creates an ultimate win-win for personal trainers and clients, thus making the one-on-one alternative obsolete. Fitness trainers can better leverage their time while providing the client with a cost-effective means to see results in their weight loss program. Too many personal training services are overpriced and don’t provide any type of social support. In a Fitness Boot Camp clients now have better access to personal training services in a unique and rewarding team environment that provides better social support, accountability and results for only a fraction of the cost of your traditional one-on-one personal training.

Fitness Trend #2-Interval Training Destroys Aerobic Training By Providing Faster Fat Loss 100% Of The Time

High-Intensity Interval Training is gaining recognition world-wide as the best form of improving your fitness and fat loss. The focus of interval training is on the intensity of the exercise, quality over quantity. Intervals consist of alternating between short bursts of all out maximum effort high-intensity effort, and active recovery periods for a much faster, quicker and focused amount of time (typically intervals of 30sec/90sec work best). This interval training style has been proven to burn up to nine times more fat and improves overall fitness faster and more effectively than the aerobic alternative.

Fitness Trend #3 – Lean Protein and Fiber The Carbohydrate Addicts Answer to Improved Health, Performance, and Body Composition.

There is now overwhelming scientific research that proves a diet high in lean protein and fiber is more beneficial in burning fat. Protein is by far the most important component of each and every meal or snack you consume daily. Protein builds lean muscle helping make your body a more efficient fat burning machine by increasing your metabolic rate. Fiber (from fruits and vegetables, and more importantly green vegetables) helps slow digestion for a steady supply of nutrients and sustained energy, it helps prevent overeating at each meal, and keeps you feeling satisfied between meals. By supplying your body with a combination of protein and fiber every two to 4 hours, you provide your body with the right combination to help you achieve a healthy, leaner body.

Yours in Health,

Tyler English, NASM-PES, CPT

Tyler English is a local Simsbury personal trainer, boot camp instructor and real world fat loss expert. To book him to speak at your local Simsbury or Farmington Valley company, club, or organization please contact him by email at farmingtonvalleybootcamp@gmail.com or by phone at 860-716-6257. For a free 1-week trial to his Farmington Valley Fitness Boot Camp to experience the best personal training in Simsbury and Farmington Valley please visit www.FarmingtonValleyFitnessBootCamp.com or www.FarmingtonValleyFitnessBootCamp.blogspot.com

Turn 2009's Resolutions into Real Results: Steps 2 and 3

Monday we talked about establishing your why? Why do you want to make lasting change? Why do you want to do this?

So now that you have established the why, today I wanted to help you establish your what and when.

Let's get started:

Step Two- The What and When: What do you want to accomplish and when do you want to accomplish it by?

So we already figured out the obvious: you want to look better and maximize your sexy! So, now we need to establish what objective goal(s) need to be accomplished in order to realize this subjective dream.

Well, from a logistics standpoint and keeping things as cost effective as possible, there are three major ways I track “look better” progress with my clients, in order of importance from least to most important:

1.) Scale Weight: This is by far the least important goal, but it gives a number that’s worth tracking. Though body fat percentage would be a much better method of tracking progress, it is simply too inaccurate on a small scale and too costly on a large scale. The key is to taking your initial weight before you start and then not weighing more than every 2 weeks. I have found most people to do better with tracking their weight every month. There are simply too many variables for controlling your body weight and the natural fluctuations based on diet (and for women, their menstrual cycle), means the less frequently you do this the better. Many of my most successful clients don't even own a scale :) If the scale is just too de-motivating for you in general, then just skip this one altogether if you must, because the next two markers are far more important.

2.) Dress/Pant Size: This is probably the most simple and effective unused method of tracking whether or not you look better. I think it’s safe to say that if you are dropping dress and/or pant sizes that you will be looking better, right? Your best bet is to also select one dress or one pair of pants that you really want to get into since that is the true end goal in mind. I tell my clients to assess how they are fitting in their preferred dress/pant size tracker on a weekly or bi-weekly basis since our clients that follow our program exactly as outlined typically lose a dress and/or pant size every month (until they get to their ideal dimensions). For those of you would want to argue that every outfitter has different sizes, well that’s a mute point if you use the same pant or dress size to track. There’s nothing more powerful than being to literally being able to feel yourself comfortably get into clothes that use almost rip when you put on.

3.) Digital Pictures: Pictures don’t lie, that’s the bottom line. If you want to look better, what better way is there to assess this than pictures? I cannot begin to tell you how important this is. Taking a before picture is essentially you telling the whole world that you are ready to change and that you are ready to do whatever it takes to make those changes. They key is take pictures wearing exactly what you want to look your best in. Now, don’t be sending me nude pictures of yourself, ha (though you can keep these for yourself to track if you’d like). Maybe it’s taking pictures of you in the dress or pair of pants that you are using to track your dress or pant size. Or maybe it’s a sleeveless shirt and tank top that you want to wear during the summer. And if you want to see your abs, then you best believe that you need to take pictures of your abs to track how much more definition you get. Take a front, side, and rear view picture and be sure to note the exact conditions in which the picture was taken (lighting, distance from camera, time of day/week, etc.) to be as accurate as possible in your assessment. The clients whom I’ve transformed that failed to take before pictures in the past have nothing but regret about it. Your before pictures will become your trophy and they are an absolute must if you really are serious about getting results that count. We tell our clients to take new pictures either bi-weekly or monthly until they reach their goal(s).

Step Three- Planning and Preparing for Roadblocks: What are the big obstacles that will prevent you from having the success you desire? What’s contributed most to past failures?

Now that we know what you want to accomplish, it’s time to plan and prepare for any obstacles that might get in your way of getting the job done based on your own personal schedule.

In general, the number one thing I hear is that people are too busy and tired and don’t have enough time to get their workouts in or make their meals. Well, I don’t care how busy you think you are, there is always hidden time throughout the day and week that can be freed up if your re-prioritize. Again, think back to why you wanted to do this in the first place and then examine what’s most important to you. Make your workouts and your meal times just like work appointments. Either you make the appointment or you don’t. And if you want to keep your job (or get your dream body) then you better make that appointment.

Another big obstacle is alcohol. People like to drink and unfortunately alcohol (empty calories) is about as detrimental to burning fat as it gets. Again, what’s more important to you, looking sexy or getting hammered. The choice is yours. Remember, once you achieve your goal(s), alcohol can be added back in with moderation. But know this, lean people just don’t get wasted unless they are genetic freaks. Low to zero alcohol consumption is needed if you want to look your best year round and that’s a fact. Yes, this includes your daily wine intake as well.

Lastly, many people deal with boredom eating or emotional eating. Boredom eating means just that, eating to fill up dead time when you have nothing better to do. The best way to deal with this is, you guessed it, to do something! Find an active hobby to keep your mind off of eating when boredom strikes and you can beat this trend. Emotional eating describes the use of food to cope with stress or to reward for accomplishment. Food is not unlike drugs or alcohol in this regard, it can be very addictive. There is no quick fix for emotional eating other than avoiding trigger situations (bars, parties, etc.) and trigger foods (starches, sugars, fast food, etc.) in the short term to break bad habits.

At the end of the day, whether your roadblocks are very individual or if they fall in line with the general roadblocks our clients encounter on a regular basis, the key is to be honest about them and to plan and prepare for them. And that’s where social support and accountability come into play. The clients who have had the most success with us have undergone their transformation with the support of other friends or family members. This is so critical, especially since most of the poor food and drinking choices that sabotage one’s progress occur on the weekend, when most people hang out with their friend and family. If they are committed with you and your goal to get fit and look better, you can put yourself in a much better position to realize the success your desire and deserve. The last thing anybody needs is sabotage or peer pressure from those closest to you, so get them on board and get them on board early.

Dedicated to your fitness success,

Tyler English, NASM-PES, CPT

P.S. Farmington Valley Fitness Boot Camp launches Monday! Email me farmingtonvalleybootcamp@gmail.com if you have questions.

Turn 2009's Resolutions into Real Results

Simsbury Personal Trainer Shows You How to Get Real Results in 2009

Over the last seven years, I have helped countless people maximize their overall health, performance, and body composition faster than ever before. Understand this, I know how to help people lose ugly, unwanted body fat faster than ever and build a sexy lean physique. Now without a shadow of a doubt, a big reason for this is because our integrated rapid fat loss training and nutrition system is second to none. I have conducted countless hours of research and trial and error and experimentation and I have had hundreds of people as real world case studies to prove that our system flat out works. Though today I want to share something even more powerful; something that must be set in place before you can even start to think about following a fitness program.

So, let’s just get right to it. What do you think is the real secret behind my client success? Well, if your answer was my aforementioned training and nutrition system, then your answer is wrong. Yes, it’s an incredible program, but unfortunately it’s useless if someone is unwilling to start it AND stick to it, right? So, it appears that the most important component of changing your body is finding the motivation to achieve your goals, and that’s the primary focus of this article today. I am going to literally walk you through the initial consult and three step goal setting process that each one of my clients undergoes before they start working with us. This is so important to weight loss success that I now require it for any new client to be considered for joining our program.

Before I get into this goal setting process, I just need to get something off of my chest. I know a lot of people think goal setting is just a cheesy, useless thing. Unfortunately, these people just don’t get it and frankly if you are one of those people, please do us both a favor and stop reading this article and go buy another useless weight loss book or pill because I simply cannot do anything for you. I can only help people who want to learn. I simply cannot help people who already think they know it all and think they are too good to take some time to figure out what the hell it is that they actually want to accomplish. The bottom line is that the most successful people out there, and I mean not just weight loss success, I am talking business, lifestyle, etc., are shamelessly goal driven. They know exactly why they want to do something and harness that super motivation to figure out what and by when they want to go about accomplishing that. Furthermore, they plan and prepare for every possible roadblock they will encounter in their path to success. This is what I want to teach you how to do today, so let’s get to it!

Step One- The Why: Why do you want to do this?

This is where it’s time to get real. In almost every initial consult I do, when I ask why they have contacted me today, here is the typical blanket response that I first hear:

“Well, I just want to get healthy and lose weight I guess.”

Nope, I don’t buy it. Sure, I know they want to lose weight and be healthy, I mean who doesn’t, but really WHY do they want to do this? I mean, what is it that’s going to get them up at 5 am to get their morning workouts in or take a couple of hours on Sunday to plan and prepare their meals for the upcoming week? It sure isn’t “being healthy” because for some reason this just isn’t a very powerful motivator for most people (though it should be).

Let’s face it: everybody, including YOU, wants to look better naked. Stop giggling, you know it’s true and frankly that’s okay because the desire to improve one’s appearance is the most powerful motivator there is. This shouldn’t be such a big surprise since the main life mission of humans, or any species for that matter, is to procreate. This is instinctual. And obviously, looking better makes this more of a reality.

So, after a little digging, I find out the real reason why they want to do this; I find their past or pain and then establish their current and future ambitions. Some people want to be able to mow the lawn in the summer with their shirt off and not feel self-conscious. Others want to get back into their favorite pair of pants that they haven’t been able to get one leg into for the last five years. Then there are those who want to look and feel more attractive to ignite some passion back into their relationships and/or put for their best image at work. And of course, my personal favorite is preparing for big events that have built in deadlines. Wanting to get as lean and tight as possible to rock that dream bathing suit in Argentina, or get off the plane in Texas when visiting family you haven’t seen in two years to blow them away with your new body, or being a classic beauty in your wedding dress on the big day, it all works! This is the stuff that gets people jacked up and ready to commit to making some real changes. How do I know? Well, I just shared with you verbatim the exact “WHY’S” of some of my own clients.

So, the first thing you have to figure out is your personal WHY. To make this even simpler for you, just answer this question: what are your physical dreams? Once you establish this, everything else is easy baby.

Let's make it happen,

Tyler English, NASM-PES, CPT

P.S. Come back on Wednesday. I am going to explain the last 2 steps needed before embarking on the journey of a fitness transformation.