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/