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!"

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 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.

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.