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...