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!"

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

Quick Fat Loss Tools

Hi friends,

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

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

Give it a try.



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

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

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

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

Looking forward to hearing about all your continued success.

Dedicated to your fitness success,

Tyler English, NASM-PES, CPT

Working Mom of 2, Lost 8 Pounds!

Hi friends,

Another week and another success story.

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Fat Loss Circuit!

Hi friends,

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

I only show 1 round and it was TOUGH!




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

Yours in health,

Tyler English, NASM-PES, CPT

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

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!

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

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.

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

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

10 Minute Fat Burning Interval

Hi friends,

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

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

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

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

I have nicknamed it after Mr. Harrison. :)

"The Stublin Steeler"

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

Total Time: 10 minutes

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

40sec High Intensity - Sprint

20sec Low Intensity - Walk

Repeat 6x

Cooldown
2 minutes (Walk)

Follow these timed splits:

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

Enjoy!

Dedicated to your fitness success,

Tyler English, NASM-PES, CPT

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

Top 10 Super Bowl Sunday Tips To Cut Thousands of Calories

Hi friends,

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

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

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

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

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

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

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

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

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

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

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

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

Dedicated to your fitness success,

Tyler English, NASM-PES, CPT

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

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


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

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

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!