Dallas-based boot camp takes flight and lands in Canton.

  Canton, MI (December 31, 2008) – The Transformation Boot Camp announced today its newest location in Canton.  The Transformation Boot Camp Canton offers non-military, completely motivational fitness programs for men and women of all fitness levels Monday through Friday at 5:30 a.m. to 6:30 a.m. and 4:00 p.m. to 5:00 p.m.

“With the success of this program in the Dallas area over the past 5 years, we really felt the need to make it available to the men and women of the United States looking for a fitness solution,” said Mike Thornton, creator of the Transformation Boot Camp.  “With campers losing anywhere from 10 to 100 lbs, we knew we had found a formula that worked for men and women of all fitness levels.”

Classes are held Monday through Friday at 5:30 a.m. to 6:30 a.m. and 4:00 p.m. to 5:00 p.m. at Boliard’s Martial Arts Studio in Canton.  For additional information or to register, please visit www.MichiganTransformationBootCamp.com.

About the Transformation Boot Camp:
The Transformation Boot Camp was started in Dallas, Texas in 2003 by fitness expert Mike Thornton and offers its participants a non-military approach to boot camps.  Using positivity and encouragement as motivators, the Transformation Boot Camp combines metabolic-boosting workouts with education to help men and women of all fitness levels achieve their fitness goals.

Contact:
Edwin Petty
Key Web Enterprises, LLC
734-667-4070
edwin@MichiganTransformationBootcamp.com
www.MichiganTransformationBootCamp.com

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Simple Holiday Weight Management Tips

To help keep your waistline down during the holiday season, you can simply increase the number of calories you burn daily, both through exercise and from daily activities. Below is a list of simple things you can do to keep from gaining weight over the holidays. They may seem obvious and simple, but if you make a conscious decision to do them, they can have a huge impact on your weight management goals.

•Ø       Walk more – park at the back of the parking lot

•Ø       Stand more – wrap presents standing up at a table

•Ø       Take the stairs instead of the escalator/elevator

•Ø       Wash the dishes by hand instead of using the dishwasher

•Ø       Play a board game with your family instead of watching TV

Action step for today …

Start today to incorporate these simple tips and avoid gaining weight over the holidays. Let’s face it, most of us overeat during the holidays, but with a little effort, you can maintain your weight and you won’t have any regrets when January 1 roles around.

God Bless and Happy Holidays!

I welcome your comments, suggestions, and questions so go ahead and leave your comments –I’d love to hear from you. Also, if you’d like for me to cover a topic in more detail or cover a topic that I have not talked about yet, just let me know.

It’s important for you to know that this blog was created for you.  The goal is to build a community of people helping people. So if you would like to share your knowledge on a health and fitness related topic, just leave your comments. 

Although the information in this blog will benefit people of all ages, this blog is dedicated to over 40 fitness, so I’d especially love to hear from those who are over 40.

Be Organic God’s Way!

Edwin

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Spending more than 20 minutes doing cardio can actually cause you to preserve fat.

According the Dr. Al Sears, “burning fat while exercising signals to your body that it needed the fat. This trains your body to make more fat for the next time you exercise. Your body then replenishes your fat each time you eat and becomes efficient at building and preserving fat necessary for long mid-level cardiovascular sessions in preparation for the next endurance workout. In doing so, it sacrifices muscle and other high-energy burning tissues and preserves fat.”

If you want to lose body fat try short duration interval cardio for 20 minutes, instead of long duration cardio, such as running on a treadmill for 45 minutes. I get my best cardio workouts when I increase the intensity of my intervals and keep the duration to 20 minutes. Studies have shown that you lose body fat 9 times faster with this strategy.

Below is an example cardio workout…

•Ø       Warm-up for 5 minutes and then stretch

•Ø       Using a  bike, pedal as fast has you can for 30 seconds to a minute

•Ø       Rest for 1 minute (slowly pedal and let your heart rate come down)

•Ø       Again, pedal as fast as you can for another 30 seconds to a minute

•Ø       Then rest again for 1 minute (slowly pedaling)

Repeat the above cycle for 20 minutes. If you are new to cardio, you can start with 5 minutes and build your way up to 20 minutes. Wear a heart rate monitor and stay within 80% of your maximum heart rate during this exercise.

Once your 20 minutes of cardio is complete, you will need to cool down by slowly pedaling or marching in place until your heart rate comes down below at least 60% of your maximum heart rate. And don’t forget to stretch.

Remember, your body adapts to the demands placed on it, so change your exercise routine about every 4 weeks. For example, instead of using a bike, you can use a jump robe or any other type of cardio equipment you like. You can also change your routine by increasing the intensity between rest periods by going faster or increasing the level on your bike or other equipment.

Important Note: As I mentioned above, when doing intense cardio you need to wear a heart rate monitor and don’t go over 80% of your max heart rate. And as always, I recommend seeing your doctor before starting any new exercise program.

I welcome your comments, suggestions, and questions so go ahead and leave your comments –I’d love to hear from you.

It’s important for you to know that this blog was created for you.  The goal is to build a community of people helping people. So if you would like to share your knowledge on a health and fitness related topic, just leave your comments. 

Although the information in this blog will benefit people of all ages, this blog is dedicated to over 40 fitness, so I’d especially love to hear from those who are over 40.

Be Organic God’s Way!

Edwin

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Do you want to enjoy your holiday meals, but don’t want to gain 5 pounds over the holidays?

If you’re like most people, the answer is yes.

Below are a few tips that will help you enjoy your holiday meals without the guilt.  And more importantly these tips will help you keep that extra 5 pounds off. So before you head to that holiday party, consider the following: 

1.    Drink a glass of purified water one-half hour before you eat and then two glasses of water two and a half hours later.

Why? You will feel full and eat only when food in needed, so the amount of food you eat will decrease drastically.  The type of cravings of food will also change. 

With sufficient water intake, we tend to crave proteins more than carbohydrates. 

2.    If you’re going to cheat, limit the damage by doing it within a one hour time frame.

First, eat a healthy low-carb breakfast and lunch full of healthy proteins, fats, fruits, and vegetables. 

Then, after the body has been deprived of insulin releasing foods high in carbohydrates for two consecutive meals (your healthy breakfast and lunch) the body starts making adjustments.  It releases less insulin because it’s not expecting the next meal to be heavy in carbohydrates.  When that happens, less insulin is released; less fat is stored; and more fat is used up.   

But remember, if you’re going to cheat, make sure you do it within 60 minutes.  When you eat within a one sixty minute time frame, the body can be triggered to produce only so much insulin.  However, if you continue to eat longer, the body will release a second phase of insulin, which will lead to weight gain.

3.    Chew your food 25 – 50 times  

Chewing slowly and thoroughly can help you maintain a healthy weight as you allow your brain to register the amount of food you are consuming.  People who chew more consciously eat less.

The key is to get started right away using these easy to follow tips to help you with your weight management, especially over the holidays.  Remember if you limit the damage over the holidays, it will be much easier for you to reach your ideal weight during the next year.  

I hope these tips help you enjoy the holiday season a little more without the guilt while still making an important step toward your weight loss goals.   

Holiday Weight Management Action Plan…

Before heading to that holiday party, drink plenty of water and eat a healthy low carb breakfast and lunch. And then when you eat your big meal try to finish within one hour including dessert. As mentioned above this will help lesson the impact of the extra carbs. 

Also, try to avoid snacking on unhealthy finger foods before and after the big meal. You would be surprised at the amount of calories you can consume simply by snacking on finger foods before and after your meals. And one more tip, limit the amount of starchy foods, such as potatoes. Starchy foods will do more damage to weight management than turkey or even pumpkin pie.

Use these tips throughout the holidays and you will love yourself for it. Not only will you feel better and have more energy for fun with your family, you won’t have to worry about taking off the 5 extra pounds in the new year!

If you want to accelerate your fat loss and experience the benefits of circuit training and you live in the Canton Michigan area, I encourage you to call me now toll free at (866) 385-9685 to find out how you can get one week free of my boot camp or personal training.

You can also send your questions to questions(at)keys2wholeness.com.

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I welcome your comments, suggestions, and questions so go ahead and leave your comments –I’d love to hear from you. Also, if you’d like for me to cover a topic in more detail or cover a topic that I have not talked about yet, just let me know.

It’s important for you to know that this blog was created for you.  The goal is to build a community of people helping people. So if you would like to share your knowledge on a health and fitness related topic, just leave your comments. 

Although the information in this blog will benefit people of all ages, this blog is dedicated to over 40 fitness, so I’d especially love to hear from those who are over 40.

Be Organic God’s Way!

Edwin

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Check out my video below. You will see a demonstration of the proper way to do prone iso abs. Prone Iso Abs is an excellent core stabilization exercise. When you do prone iso abs the proper way, you will reduce the risk of injury and it will be a much more effective exercise for you.

This video is part of a series of videos that demonstrate the proper way to do the exercises for an example circuit training program. This method of exercising will burn fat 9 times faster than traditional forms of exercise. You will perform 5 exercises in sequence. In the example of the prone iso abs exercise being demonstrated, you will perform them for 50 seconds and then rest for 10 seconds and then move on to the next exercise.

If you haven’t already done so, check out the other 4 exercises in this video series for a great circuit training routine that will burn fat fast.

If you want to accelerate your fat loss and experience the benefits of circuit training and you live in the Canton Michigan area, I encourage you to call me now toll free at (866) 385-9685 to find out how you can get one week free of my boot camp or personal training.

 Call

Check out my video below. You will see a demonstration of the proper way to do lunges. When you do lunges the proper way, you will reduce the risk of injury and it will be a much more effective exercise for you.

This video is part of a series of videos that demonstrate the proper way to do the exercises for an example circuit training program. This method of exercising will burn fat 9 times faster than traditional forms of exercise. You will perform 5 exercises in sequence. In the example of the lunge exercise being demonstrated, you will perform them for 50 seconds and then rest for 10 seconds and then move on to the next exercise.

Come back tomorrow to see a demonstration of the next exercise in the sequence.

If you want to accelerate your fat loss and experience the benefits of circuit training and you live in the Canton Michigan area, I encourage you to call me now toll free at (866) 385-9685 to find out how you can get one week free of my boot camp or personal training.

You can also send your questions to questions(at)keys2wholeness.com.

Call
Now!

I welcome your comments, suggestions, and questions so go ahead and leave your comments –I’d love to hear from you. Also, if you’d like for me to cover a topic in more detail or cover a topic that I have not talked about yet, just let me know.

It’s important for you to know that this blog was created for you.  The goal is to build a community of people helping people. So if you would like to share your knowledge on a health and fitness related topic, just leave your comments. 

Although the information in this blog will benefit people of all ages, this blog is dedicated to over 40 fitness, so I’d especially love to hear from those who are over 40.

Be Organic God’s Way!

Edwin

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Check out my video below. You will see a demonstration of the proper way to do pushups. When you do pushups the proper way, you will reduce the risk of injury and it will be a much more effective exercise for you.

This video is part of a series of videos that demonstrate the proper way to do the exercises for an example circuit training program. This method of exercising will burn fat 9 times faster than traditional forms of exercise. You will perform 5 exercises in sequence. In the example of the pushup exercise being demonstrated, you will perform them for 50 seconds and then rest for 10 seconds and then move on to the next exercise.

Come back tomorrow to see a demonstration of the next exercise in the sequence.

If you want to accelerate your fat loss and experience the benefits of circuit training and you live in the Canton Michigan area, I encourage you to call me now toll free at (866) 385-9685 to find out how you can get one week free of my boot camp or personal training.

You can also send your questions to questions(at)keys2wholeness.com.

Call
Now!

I welcome your comments, suggestions, and questions so go ahead and leave your comments –I’d love to hear from you. Also, if you’d like for me to cover a topic in more detail or cover a topic that I have not talked about yet, just let me know.

It’s important for you to know that this blog was created for you. The goal is to build a community of people helping people. So if you would like to share your knowledge on a health and fitness related topic, just leave your comments.

Although the information in this blog will benefit people of all ages, this blog is dedicated to over 40 fitness, so I’d especially love to hear from those who are over 40.

Be Organic God’s Way!

Edwin

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For many years now, the norm for most resistance training workouts has been performing exercises in a straight set format. Essentially, this means you perform 2 to 3 sets of a given exercise with 8 to 12 reps for each set -  resting anywhere from 30 seconds to 5 minutes in between sets. If you are looking for accelerated fat loss and lean muscle gain, shorter rest periods between sets is ideal. However, if you want to build strength or power, then longer rest periods are prescribed.

So, what’s the problem with this format?  Although, straight sets are easy to comprehend, especially for people new to resistance training, they are an extremely inefficient way to exercise. In most commercial gyms you’ll typically see someone perform three sets of 10 reps for let’s say bicep curls. They do 10 reps and then head for the water fountain, talk with some buddies, watch a couple of highlights on ESPN, and then go back and do another 10 reps.

In general, most people tend to rest about 3-5 minutes between sets. In the case of three sets of 10 bicep curls that means it would take up to 15 minutes to complete only one exercise. That means you’d need at least an hour to perform four different exercises!

A much more effective and time-efficient approach to resistance training is utilizing the alternating set format. Here you’ll perform one exercise, rest a shorter period of time, then perform another non-competing exercise, rest a
shorter period of time, and so on. This alternating format allows you to work different parts of your body when you would otherwise be resting with the straight set format. Plus, by alternating exercises with different parts of your
body with a non-competing exercise you allow your body to recover from the previous exercise(s). The result is improved training efficiency:  more work accomplished in less time, which is the foundation of any sound fat loss program. There are several ways to perform alternating sets outlined below:

1.   Supersets: Alternate between two different non-competing exercises (e.g. upper body and lower body such as push-ups and lunges)

2.    Trisets: Alternate between three different exercises (e.g. push, pull, and lower body such as push-ups, rows, and lunges)

3.    Circuits: Alternate between four or more different exercises

Although supersets and trisets are good formats, circuit training is by the far the best option. To demonstrate, let’s take a look at a circuit training example using timed set intervals:

                              The 50-10 Five Exercise Circuit: You will alternate between 50 seconds of work and 10 seconds of rest for all five exercises in the following 5-minute circuit:

Exercise #1 – Squats

Exercise #2 – Dips

Exercise #3 – Single-Leg Hip Extensions

Exercise #4 – Pull-ups

Exercise #5 – Leg Raises

Perform this circuit up to four times for a 20-minute total body fat burning workout.

         Basically, in the same 15 minutes that it took to do 3 sets of bicep curls you could have done 3 sets of 5 different exercises for a total of 15 work sets! Plus, the intensity on each exercise will be just as high as in the straight set format, because in this 5 exercise circuit you will have full recovery with over four minutes before you return to any given exercise (just as you did with the straight set format described earlier).

         To recap, the key to creating the optimal environment for fat loss is to perform each exercise with maximum intensity while separated by brief rest periods. Circuit training provides for the best of both worlds and is simply unmatched for simultaneously maximizing fat loss and lean muscle gain. Use the following example exercise circuit to optimize your fat loss:

Exercise #1 – Double-Leg

Exercise #2 – Push

Exercise #3 – Single-Leg

Exercise #4 – Pull

Exercise #5 – Core

Come back soon to see exercise video demonstrations!

Action
Step for Today…

Create your own circuit training program today. Pick 5 of your favorite exercises – 2 for your upper body, 2 for your lower body, and 1 for your core. Now rotate them in the manner described above. You will love it.

If you want to accelerate your fat loss and experience the benefits of circuit training and you live in the Canton Michigan area, I encourage you to call me now toll free at (866) 385-9685 to find out how you can get one week
free of my boot camp.

You can also send your questions to questions(at)keys2wholeness.com.

Call
Now!

(866) 385-9685

I welcome your comments, suggestions, and questions so go ahead and leave your comments –I’d love to hear from you. Also, if you’d like for me to cover a topic in more detail or cover a topic that I have not talked about yet, just let me know.

It’s important for you to know that this blog was created for you.  The goal is to build a community of people helping people. So if you would like to share your knowledge on a health and fitness related topic, just leave your comments. 

Although the information in this blog will benefit people of all ages, this blog is dedicated to over 40 fitness, so I’d especially love to hear from those who are over 40.

Be Organic God’s Way!

Edwin

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Here’s some jump start tips that will get you started down the right path …

• Listen to your body. It will tell you when you are full. It will take some time to re-train you mind to listen to your body, but when you do you will begin to see the results quickly. In order for this to work, you will need to chew your food thoroughly. Chew each bite 25 – 50 times depending on the type of food, of course.

• Don’t eat all the food on your plate. Get used to the idea that it’s okay to “Not clean your plate.” This will also take some practice.

• When eating out, only eat ½ of your meal and take the rest home.

• Eat 5 – 6 small meals per day

• Don’t skip meals and don’t let yourself get hungry.

• Get at least 7 hours of sleep – it is difficult to lose weight if you don’t.

• Limit caffeine. Try to limit coffee to one cup per day.

• Drink lots of green tea. Using raw honey as a sweetener is best.

• As soon as you get up in the morning try to drink 8 ounces of water.

• Eat one apple a day. Granny Smith is best.

• Eat at least one large green leafy salad per day.

• Drink lots of water throughout the day. At least 64 ounces and more if you can.

• Don’t be afraid of good fat (olive oil, nuts, etc). Fat does not make you gain weight anymore than protein or carbohydrates do. It’s the excess calories that cause weight gain. The simple truth is that if you burn more calories than you take in, you will lose weight. On the other hand, if you take in more than you burn off, you will gain weight. This is simple, but true.

Action step …

I do not advocate calorie counting; however, if you don’t know approximately how many calories you are taking in per day it will be very difficult to know whether or not you are over eating or under eating.

Here’s my recommendation …

Track your daily calories for 2 weeks. For now, don’t modify your normal diet; just eat what you normally eat, so you can get a true reflection of your daily calories. This will give you your starting point.

Now once you know your daily calorie in-take, weigh yourself on a scale that also has a body composition reading which measures your body fat percentage. Then write down your weight and fat percentage. NOTE: weigh yourself at the same time of day each time. That way the measurement will be consistent. Also, weight yourself in the evening on an empty stomach around 5:00 or 6:00 if you can.

The next step is to begin to experiment to determine the calories needed for you to lose weight at a safe speed while preventing lean muscle loss.

Try this …

Decrease your calories by 200 calories per day. That may be just enough for you to begin to lose weight while maintaining your lean muscle.

Now add exercise to the mix and begin to monitor your fat to lean muscle ratio using your body composition scale. Make sure as you lose weight you are not losing lean muscle. If you are still not losing weight, lower your daily calorie count another 200 calories per day.

This method may take some time and a little work, but if you take the time to experiment, you will lose weight without also losing a lot of lean muscle. And the best part is that you should never feel hungry.

I welcome your comments, suggestions, and questions so go ahead and leave your comments –I’d love to hear from you. Also, if you’d like for me to cover a topic in more detail or cover a topic that I have not talked about yet, just let me know.

It’s important for you to know that this blog was created for you. The goal is to build a community of people helping people. So if you would like to share your knowledge on a health and fitness related topic, just leave your comments.

Although the information in this blog will benefit people of all ages, this blog is dedicated to over 40 fitness, so I’d especially love to hear from those who are over 40.

Be Organic God’s Way!

Edwin

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