GET.FIT.DONE.

R&R: The Most Important Part of Your Training Program?

2011-08-26T15:25:00.000-07:00

We have all experienced muscle soreness after a tough workout or maybe even after an unexpected layoff at one time or another. It is simply part of the deal to building a strong, healthy and well shaped body. Kind of cool when you think about it...we have to break it down to build it stronger. Man, the human body is just an incredible creation. In exercise science this soreness is more specifically described as Delayed Onset Muscular Soreness and is thought to be caused by the overloaded eccentric phase (lengthening) on tissue and has implications at both the cellular and subcellular levels. The symptoms associated with delayed-onset muscle soreness include an increase in plasma enzymes (e.g., creatine kinase), myoglobin and protein metabolites from injured muscles; structural damage to subcellular components of muscle fibers, as seen with light and electron microscopy; and temporary increase in muscle weakness (Armstrong, 1990).

Why does muscle soreness occur most frequently with the eccentric phase of contractions? There is evidence that when an active muscle is lengthened under a load torque that is greater than the force that muscle can produce, an altered detachment phase at the crossbridge cycling level (the active binding of subcellular actin and myosin ) is produced and the acto-myosin bond is broken mechanically (Morgan, 1990), along with the possible selective activation then of the larger motor units, Type II fibers (Nardone, 1989)

Basically, any physical activity especially strenuous exercise, has been proposed to activate both the metabolic and mechanical events mentioned above that may damage muscle and lead to soreness. The metabolic factors include high temperatures which can disrupt protein structures; insufficient cellular respiration that can reduce ATP levels; lowered pH and increase in lactic acid; free O2 radical production that may initiate muscle injury. Because eccentric contractions are associated with relatively high forces involved with high intensity training, the mechanical factor that is most commonly thought to elicit muscle soreness is high stress (Warren, Hayes, Lowe & Armstrong, 1993).

This all sounds cool to the exercise science geek, but what does it all mean? First, exercise that produces any soreness no matter what the stressor e.g. a heavy deadlift day; a mountain bike ride with some tough hill climbs; an intense boot camp class...all have one thing in common. They require adequate rest and recovery so that we can assume the positive results from that workout. Think of it this way: We use exercise as the required stressor so that our body can adapt to and respond with some kind of desired effect. For most of us that desired effect can be anything from better athletic performance to a stronger, healthier and more aesthetically pleasing body. All great goals, but if we prematurely jump back into a workout or take inadequate rest and recovery periods after a phase of intense training and before our body is 'healed' and ready to go again, we will most likely be dissappointed with our fitness results. And beyond that we most certainly open up the opportunity for the dreaded overuse and over reaching syndromes that put us on a Mandatory Layoff Status for who knows how long!

So, to understand the consequences of intense workouts we need to quickly go over the body's time course of the response following exercise. From 4 hr to 4 days after the exercise, there is an increase in phagocytic activity, which marks the presence of an inflammatory response. Because of this association in time, it has been suggested that delayed onset muscle soreness is a consequence of the inflammatory response (Stauber, 1989). However,the consequences of strenuous exercise, especially eccentric contractions, are not confined to a few days after exercise; MRI studies have indicated marked swelling of injured muscles for up to 10 days and increased signal intensity for upto 60 days after exercise (Fleckenstein& Shellock, 1991; Shellock, Fukunaga, Mink, & Edgerton, 1991b). The muscle fibers that seem to be most effected and damaged by intense exercise are the Type IIb fibers. These are the muscle fiber types that are preferential during any exercise that brings on Momentary Muscular Fatigue during a :30-:60 second period.

I know what you are thinking: "Should we consider taking 10 days off between workouts or even training phases?" No... not necessarily. It is important to note that the MRI studies mentioned above showed what would be considered a "normal" adaptative flux continuum that is assumed after strenuous muscular stress. This would include the stress and those relative qualities produced during and after exercise that would provide the essential neuromuscular signalling causing a protein synthesis event. What this means is that the exercise used would be sufficient enough to potentiate lean tissue synthesis. That is a good thing because, whether you are a man or woman you want more muscle. Why? Muscle is necessary for better performance and great for ramping up metabolism and fat loss!
That being said, as astute practitioners of sound and results driven, muscle building training (ha ha... now your talkin'), it is important that we understand how truely taxing exercise can be on our bodies and therefore show prudence for building in adequate rest and recovery periods in all phases of our training program. And for those of us who have supervised programs it is very likely that your trainer/coach is already very familiar with and qualified to design training programs using the concept of periodization cycles. These cycles include but, are not limited to: the acutecycle (workout to workout), the microcycle (upto 7 days) and the mesocycle (2 weeks to a few months). These phases or cycles make up an overall goal focused training blueprint that is designed to progress your training with proper loading and exercise modalities, as well as adjust in the necessary rest and recovery periods that will most likely guide you to your desired fitness goals.

Remember, if you adhere to the fundamental concepts of a well designed fitness program and remember how essential R&R is to achieving your overall fitness goals, you will better guarantee your road to fitness greatness...and then some!

Rest & Recovery...It's In Our DNA

2011-08-25T09:50:00.000-07:00

It is the final week of a 4-6 week progressive training phase in both our semi-private and boot camp programs. The groups have worked consistently hard in the trenches motivating,inspiring and pushing each other to take on the challenges of their tough, results driven workouts. They are all very different people, yet they share a common goal ...To be better than they were just 4-6 weeks earlier. It is an awesome experience for us as fitness coaches to create the environment and deliver an exercise experience that helps so many become better. It is an experience that juices up our DNA ... and drives us to be better and share more of what is our life's passion.

One of the great challenges that trainers encounter during the end of such a tough phase of training and the upcoming scheduled week off for rest and recovery is how we should respond to the few clients who want to know what they should do during their week off. This query used to bother me until one day I realized why they were asking the question. The reasons I found that some people were reluctant to accept the week off were: "If I don't train I will gain weight." Another concern was that "If I take a week off I will lose everything I worked so hard for." These are reasonable concerns for sure. As a former national bodybuilding champion I understand why some may have such a difficult time wrapping their head around the concept that they need time off from training. I remember that I would rarely take time off from training and was convinced that "more training meant better results". Most bodybuilders thought the same way. Maybe the onus of more is better in the exercise world should lie on the shoulders of the bodybuilding community as they are notorious for their seemingly"heroic" and incessant training schedules that would be commonly formulated out of thin air into a six day per week, dumbell heaving, 2 hour long training marathon. (Two thirds of those hours are usually sitting at the edge of a flat bench holding court about someone elses workout routine). Modern bodybuilders have a rather defiant attitude in acknowledging the need to take any time off from training and somehow that idea has transcended into and hard wired the minds of fitness enthusiasts across the spectrum.

Rest & recovery should not be considered an option, but rather an integral and necessary component to any successful strength and conditioning or fitness program. To understand this concept from a different mind set, we have to go back to a time when man's exercise was not so much with the goal to look and feel great but simply a fundamental practice in survival.

Early man... caveman, paleo man, our ancestors... lived in a very hostile environment. Their mere need for survival would cast them into scenarios where they would have to track and hunt down wild game such as a wildebeest or zebra to exhaustion; kill it on site; skin and separate the animal into manageable sections (sorry about the grizzly description) so that it could be carried back to camp with the help of other hunter tribe members. Hunting for our most earliest ancestors was an incredibly gruelling , dangerous and often times a deadly reality. These expeditions would sometimes take weeks and it would make sense that they would not want to be in these situations of having to hunt very often. They would make sure the hunt (their intense training) was worth while and would enjoy the fact that they would not have to 'train' that hard again for a period of time. They would instead stay active in gathering the necessary brush to provide the comforts of bedding, top cover and warmth (fire) at their camp site as well as procure the valuable sustenance of eggs, grasses, flowers, fruits and vegetables that would be nourishing sources found more conveniently near camp. Our ancestral tribes would walk in groups and dance at camp for enjoyment and fun. These activities also assisted digestion. All of this stuff, the lifestyle, was just a simple existence that expressed a perfect ratio of exercise (hunt):rest & recovery(activity) that would most certainly ensure their readiness for their next hunt (our workout phase).

I know the idea of this hunter/gatherer stuff sounds strange and maybe even a bit disconnected to us. But, we need to understand that our society as we know it, has established conditions that are mismatched between the world we live in today and the DNA that we still truely share with our earliest ancestors. We evolved to eat different diets, to 'exercise' differently and live differently from the ways we do today. If we take a minute and look around us we have to be in agreement that most people today do sit too much; don't stay active enough;eat way too much; and try like hell to "out train" some poor lifestyle choices. This viscious cycle very often causes the reality of chronic injuries that keep so many from the ultimate goal...To be better! We all desire to live optimally...with strength and vigor in how we think and perform. We can't do this by just playing catch up with intense bouts of exercise and negating the power of rest and recovery. When it comes right down to it...it is proper training, solid nutrition and sufficient rest and recovery that are the pillars that support a healthy and vigorous lifestyle. Take any one of these pillars out and that lifestyle crashes...

Sunday Morning 'Goof Off' Breakfast (Re-load)

2011-08-21T06:05:00.001-07:00

I have always recommended to our members and athletes at MJBC that Mondays through Fridays be nutritionally loaded and set up for fat burning, high performance eating practices. Basically, following a hunter/gatherer approach to eating is more than anything the most sound, congruent and effective approach to proper nutrition out there. I personnally would not follow or consider any other nutrition program as they are ALL, in my opinion, suboptimal for true health,performance driven results and wellbeing. The members in our program who have enjoyed champion results with performance and weightloss have basically adhered to the tenets of a hunter/gatherer diet with the allowance to break away and "goof off" a bit during one day out of each week. There is science to back up why someone may want or need to ease up on a meal or two during the week. This would be described as a replete or rebounding opportunity to effectively reload or overcompensate depleted glycogen stores in muscle to help juice subsequent workout performance and enhance protein synthesis mechanics. That day usually falls on a 'convenient' Saturday or Sunday and is immediately followed with getting right back on track before the goof off turns into a runaway binge that will quickly stymie most anyone's progress to fatloss and performance results. Here is my sample of a goof off Sunday morning breakfast that will be, in this case, the ONLY meal out of this past week where I breakaway from my normal practice from daily optimal nutrition.

Sunday Morning Breakfast (family style): I made just enough to satisfy our family of five.

-Grilled Veggie Omelet
Last night's left over grilled onion, green, orange, yellow and red pepper,portabello mushroom, eggplant in heated plate and sprayed with PAM. Beat up 8 whole free range eggs and add to pan. (No milk added to omelet)
-8 slices of uncured Nature's Promise bacon (Applegate Farms is another uncured bacon we use)
-MJBC RE-LOAD Pancakes (These are the "goof off " part of today's breakfast)
2 cups Bob's Red Mill (gluten and dairy free) Pancake Mix
3 whole eggs
1 1/2 cups fresh blueberries
1 1/2 cups SO DELICIOUS unsweetened and organic Coconut Milk
4 scoops Whey protein
Mix batter and portion out on a heated PAM sprayed pan. Makes 14 x 3"-4" cakes.
Note:These cakes do not need any kind of syrup. They taste awesome! Limit yourself to 3 or 4.

Remember this breakfast was divied up between my wife, myself and our three young boys ages 8-13 yrs.

To follow a whole week of my single digit body fat, high performance nutrition go to my facebook link:
http://www.facebook.com/pages/Matt-Jennings-Boot-Camps/181116185236268

Copy and paste link and get a glimpse into just one week of my nutrition plan that helps keep me at a super lean and strong 8% BF(and my wife at 14% BF) all year long! P.S. She is 45 and I am 46 yrs old. P.P.S. Our secret? Get out of your own way...You just have to want it bad enough!

How Much Protein is Enough?

2011-07-03T10:17:00.000-07:00

A common question that seems to be on the minds of most our athletic performance and fitness boot camp members is this: How much protein should we be eating to support lean tissue (muscle) maintenance and/or growth? The answer can vary depending on age, training intensity, gender and goals. But, really the answer is most likely not as exacting or rather complex a proposition as most fitness pros would seemingly advise. In reality most of us are probably adequate in our daily intake of protein to meet the needs of our intended goals. There is however one significant piece of advice I do give to all of our athletes and adult fitness program enthusiasts that seems to have a strong influence on recovery capacity from a tough training session and that is this: Your post workout meal should be a 25-40 gram serving of a high quality whey protein source from a reputable company like PROGRADE NUTRITION or Revolutionary Technology Nutrition (Bionic Edge Whey). Beyond that bit of advice you can read protein requirements and implement into your nutrition plan what is suggested to satisfy your individual needs.

2 Must Do Fat Slaying Tips

2011-05-13T09:48:00.000-07:00

You say you want a kick butt body.

You workout 2-3 days per week...

You get 7-8 hours of sound sleep most every night...

You follow an active lifestyle beyond your workouts...

You stay mentally and emotionally stress free as possible...

And, your body is still not where you need it to be?

Here are the two things that will change everything and put you on

the right track to a world class body:

First,
the #1 and unequivocally the most important factor in having or not
having a great body is the RIGHT nutrition. It is not 50...75... or 90% of the equation. It is 100% of the reason we will assume awesomeness or not. Do not look for any tricks,shenanigans, secret snake oils or simply trying to defy this simple truth. If you do... you will fail. Pretty simple. And this is key... Keep it simple. Do you want to know what helped me enjoy a world class level body (Teen USA, Nationals Bodybuilding Champion) some twenty six years ago? And quite frankly why still today I have been able to maintain a well defined and athletically strong performing physique well into my forties? It's pretty simple... I ate and eat these same foods: raw veggies, moderate amounts of low glycemic loaded fruits (berries,cantaloupe,small apples), grass fed beef, free range chicken and eggs, unsalted raw nuts and seeds, small amounts of organic butters, an occasional diet soda and lots of H2O!

That's it...real simple! And today I do one simple yet significant thing that keeps me considered a "normal" guy: One day a week (usually on a Friday evening or sometime during a Saturday) I 'go off' my normal eating and act like a "normal" human being. This might mean a couple slices of pizza and a margarita or two. Then, I am back on plan for the next six days...no exceptions and no excuses. Note: You cannot extend this goof off phase beyond a single meal or two. The goof off period is designed so you can enjoy an indulgence without ANY guilt. ENJOY IT for what it's worth then, get right back on track.

Second,
muscle is the fat incinerating furnace in our bodies. Fundamenatally speaking, muscle is our metabolism. For optimal health and a world class body you need to build muscle (yes...women too) with full-body "strength" training exercise 2 (maybe 3?) days per week...every week...no exceptions. And as far as endurance exercise (aerobics or steady heart rate training)goes? It does very little to burn significant calories or bodyfat. In fact aerobics exercise (when done frequently) is the anti-muscle building, anti-fat burning, anti-metabolism spiking activity that tends to raise cortisol to chronically high levels that will very often waste hard earned muscle and sets us up for chronic over-use injury cycles.

(As a side note I NEVER did any aerobic type of training when I was a world class bodybuilder. I was a bodyBUILDer and understood that aerobics was the antithesis of building lean, strong tissue. Today I will do some aerobic training, not to assume any training effect so to speak, but, because the sports I enjoy most (mountain biking and road cycling) are inherently steady state, aerobic type of events. Since cycling is 'my sport' of choice I will almost always introduce a handful of intense SI (sprint intervals) to ensure a progressive training effect that is both anaerobic and aerobic, and ramp up my metabolism before the bike is put to rest.)

If you desire to include endurance training in your program,(and maybe it is realistic that we all should consider this) please check out these two studies. They may surprise you.

10 or 30-s sprint interval training bouts enhance both aerobic and anaerobic performance.

Effects of strength training on endurance capacity in top-level endurance athletes.

To your muscle building and metabolism crankin' success...

MJ

'The Dirty Dozen'

2011-04-21T16:01:00.000-07:00

Here in the Northeast we are coming up on seasonal harvests for some of our fruits and vegetables. This is good news knowing that many conventional fruits and vegetables are usually loaded with harmful herbicides and pesticides that do keep crops from potential damage but, can most certainly wreake havoc on our health.

Check out this list of fruits and vegetables that are considered the 'dirty dozen' by the Environmental Working Group. These foods should most always be bought and consumed organically:

'The Dirty Dozen'
STRAWBERRIES
PEACHES
CELERY
APPLES
BLUEBERRIES
NECTARINES
BELL PEPPERS
SPINACH
CHERRIES
KALE/COLLARD GREENS
POTATOES
GRAPES (IMPORTED)

This list of the 'Clean 15' are fruits and vegetables that are usually least treated with harmful pesticides and, are considered less harmful for human consumption when bought 'conventionally':

'The Clean 15'
ONIONS
AVOCADO
SWEET CORN
PINEAPPLE
MANGOS
SWEET PEAS
ASPARAGUS
KIWI
CABBAGE
EGGPLANT
CANTALOUPE
WATERMELON
GRAPEFRUIT
SWEET POTATO
HONEYDEW MELON

And, if you live near the Jersey shore there is a great farm where you can not only get some organic produce, but free range eggs that come about as fresh, healthy and tasty as you will ever find. There is one catch though... you need to get to the farm before 10am to best guarantee that there are still eggs available for that day's pick-up...

Silverton Farm - ORGANIC, Strawberries, Raspberries, Pumpkins, Green Beans, Cherry Tomatoes, Flowers
1520 Silverton Road, Toms River, NJ. Phone: (732) 244-2621. Directions: Route 70 to New Hampshire Ave. S 2 miles left on Silverton Road 1/4 mile on left. Open: Mid-May - Nov. 5, Mother's Day, Christmas, Tuesday - Sunday, 10 am to 5 PM
Also Available: Our own Honey & Eggs.

Here is a link where you can find other organic farms in your area:

http://www.localharvest.org/

"When you put awesome food in your body... your body becomes awesome!"

This Is a 'Phat' Breakfast

2011-04-18T07:14:00.000-07:00

Enjoy this REAL health-ful breakfast packed with muscle saving protein and some healthy fat, and lose weight without starving yourself!

-Heat up a sautee pan with organic butter, lard or ghee.
-Grab a handful of organic kale and quickly sautee in pan.
-Add thinly sliced red onion and some raw goat cheese.
-Now, beat up 3-4 free range omega-3 whole eggs and add to mixture in pan.

Cook omelet style and serve with 2 slices of uncured bacon.

Why Whey?

2011-04-13T08:36:00.000-07:00

Most of us should be big fans of whey protein for a number of reasons.

First, A study published in the journal Medicine and Science in Sports & Exercise
showed that timing the intake of 20-30 grams of whey protein 30 minutes before resistance training sustained an increase in energy expenditure (enhanced metabolism) for upto 24 hours post workout.

Second, whey contains a relatively high amount of a tripeptide called glutathione that is a strong antioxidant and prevents damage to cells caused by reactive oxygen species such as free radicals and peroxides. Basically, relatively high levels of glutathione in our body (post workout) can mitigate much of the post workout muscle trauma and subsequent soreness we normally experience the 2 days after a tough and effective workout.

Third, most animal protein sources are rich in sulfur. As we digest animal proteins, the sulfur in them forms acid. This slight and temporary acid overload is normal and necessary for humans. And, although animal protein is a great source of strong 'amino acid index pools', the relatively high acid overload they can produce, if chronic, is not healthy. When whey protein is digested it leaves an alkaline (base) residue or ash. That leaves our body with less stress to balance back our pH levels. It should be noted that whey protein also serves as a strong 'amino acid index pool' similar to that of most animal protein sources.

And finally, whey protein is efficient in it's protein (amino acid) delivery without any added and unnecessary fats or sugars. This is important for maintaining lean body fat levels . Whey is proven to enhance protein synthesis, boost thyroid function and also protects against decline in testosterone levels after exercise. So, for anyone on a solid exercise program (and we all should be), whey should be considered as a strong option to assist in both post workout recovery and lean tissue maintenance and building.

Break-Fast

2011-03-13T06:47:00.000-07:00

Here are some suggestions for a quick breakfast that will get you rockin' with energy.

Basic Bacon and eggs

2-3 eggs over easy or however you like them, with 2-3 slices of uncured bacon
1 cup of coffee with a little cream (if you need it), and sweetened with stevia (SweetLeaf)

Apple with 2 hard boiled eggs

Upside Down Cereal (My buddy Dan Sobon's Recipe)

1 Cup of fresh berries (raspberry, blueberry, blackberry, cranberry)

Grind or chop up some raw nuts (Brazil, cashews, walnuts, almonds, macadamia, sunflower seeds, raw flax seeds)

1 Cup Organic Coconut Milk. Add 1/2 cup water to dilute

1 Packet of Stevia

Put ingredients in cereal bowl in this order:

berries, ground nuts & seeds , coconut milk, stevia.

Scoop Your Veggies + Egg

1 Scoop of Green Vibrance mixed with 2 cups water &

1 Hard Boiled Egg

1-2 Scoops PROGRADE PROTEIN from PROGRADE NUTRITION

Mix in a shaker bottle with 1-2 cups water. 1 fresh piece of fruit

Sprints Work

2011-03-07T18:11:00.000-08:00

Note: Always 'ease' into sprint intervals with sufficient warm-ups to reduce

the chance of injury.

This first video is an example of a basic 50 meter linear (straight line) sprint.

You can progress to 8-10 x 100+ meter sprints with 1-2minute recoveries between each.

The second video is what I call "chasing the rabbit"

This type of sprint work exposes some interesting proprioceptive capacities that enables the body to quickly assess and establish change of direction during 'chase' style sprint patterns.

Because of the sudden run pattern changes , "CTR" has pretty awesome core training qualities.

The last of these sprint techniques is more of a run to a platform step-up combination that creates the need to execute lower body power through forward ground force propulsion.This is just another creative way to get some fun running patterns into your workouts.

Also, when you are able to get some good speed you will feel a sensation of 'float' when you lift off into the step-ups.

I hope you found these clips useful. Please leave any questions or comments

Accelerating Fat Loss

2011-03-07T05:38:00.000-08:00

It seems to be the $64,000 question for just about any middle aged man or woman who is looking to get that lean, sexy, flat belly or six pack by summer...And, that quetion is "How do we get that lean and sexy flat belly six pack by summer?"

Well, the answer is three fold...

1. Get your nutrition dialed in.
We need to stop messing around with the fad diets and the excuses and focus on what works every single time. Vegetarian and vegan diets may help you become a bit more healthy(maybe?), but I am pretty certain you will not be too happy with the final results. So, without my usual loquacious banter on the diet subject, this is what we will need to put in our food cart the next time we do a grocery shop: Wild caught fish, seafood, lean meats (atleast anti-biotic/hormone free...free range, grass fed is best), chicken and turkey (free range, anti-biotic/hormone free), eggs (cage-free), raw nuts and seeds (unsalted!), the best quality fruits and vegetables (locally grown and organic is best).
Dairy?... NO!
Breads, pasta, potatoes, crackers, chips?...NO!
Juice?...NO!
Tofu?...NO!
Real simple...Anything in red should not be in your shopping cart.

2. Train with resistance.
Resistance training is necessary to 'overload' muscle so we can assume a response necessary to burn unwanted bodyfat. And, that response is to simply keep and/or build MUSCLE!
We have to understand that our metabolism is in our muscles. Why do you think our metabolism craps out on us starting in our early to mid 30's?
Answer: Men and women typically lose atleast a pound of lean tissue (muscle) per year if they are not introducing resistance training into their workouts.
Long and short...Lift weights and crank up your metabolism!
Side note to women: DO NOT BE AFRAID TO LIFT WEIGHTS!
Weights for fat loss/weight loss/bone density...Great!
Aerobics classes...not so good.

3. Race the motor.
When I am with my boot camp members, I explain that in our Monday/Tuesday workouts, we are 'building the motor' (ie.building muscle). And, on our other training days we are racing the motor with HIIT (High Intensity Interval Training ). HIIT is a concept in exercise that, when properly performed fires up all of our body's cylinders (nervous system, musculo-skeletal system, endocrine system, cardio-respiratory system). These 'fired up' systems activate an acute disruption of our metabolism that potentiates the release of a relatively significant amount of stored bodyfat. This available fat can now fuel those intervals. Endurance training does not have the same effect because the intensity of an endurance activity does not activate the necessary neural and hormonal response as a more intense exercise regimen. Basically, an endurance activity such as running five miles will burn fuel as long as you are running. And it is very likely we are not be burning as much fat or calories as we may think. A more intense activity such as multi 50-100 meter sprints creates a cumulative response that ultimately causes an increase in a multitude of metabolic conditions that create an energy debt (eg. EPOC=Excess Post-exercise Oxygen Consumption) to our biological systems. This 'debt' and subsequent caloric expenditure can last anywhere from 4-38 hours post workout. And... (this is one of my fat loss secrets) as long as we are not consuming carbohydrates (and triggering an insulin response) during this post workout phase, the majority of those calories expended to recover this debt will likely come from our fat stores. (Exercise Metabolism, Mark Hargreaves, PhD, p. 103).
Another great attribute of intense exercise was shown in a paper published January 1, 2008
in The Journal of Physiology, 586, 151-160.
The study was titled:
Similar Metabolic Adaptations During Exercise After low Volume Sprint Interval and Traditional Endurance Training in Humans
Kirsten A. Burgomaster 1, Krista R. Howarth 1, Stuart M. Phillips 1, Mark Rakobowchuk 1, Maureen J. MacDonald 1, Sean L. McGee 2 and Martin J. Gibala 1

This study compared endurance training (ET) to a more intense sprint interval training (SIT) program (running vs. sprinting). The results concluded that given the markedly lower training volume in the SIT group, the high-intensity interval training is a much more time-efficient strategy to increase skeletal muscle oxidative capacity and induce specific metabolic adaptations during exercise that are comparable to traditional ET.

Alright, I think this covers just about everything we need to cover on accelerating fat loss.
If you want to have the body of your life this summer...
and...
you like a high ROI from your fitness program...
then, follow these simple rules:
1.get your nutrition down...
2.pick up some relatively heavy iron once or twice a week...and...
3.drop the idea of long runs and do some HIIT and SIT your way to easy fat loss and a killer body!

Remember that physiology never lies.
Do the 3 things listed above and let your body 'tell' the truth this summer.

In my next post I will have 3 short video clips on sprint interval training...

Stay tuned.

The Trickle Effect

2011-02-18T11:45:00.000-08:00

Maybe because it's wrestling districts time and, I have a bunch of guys set up to go kick ass this weekend...that I thought it a good idea to write this post. We have all heard the axiom "the greatest successes always leave a trail." Well, this morning the wrestlers got their sedes for the districts and low and behold there are only two out of the 15 guys I worked with that have #1 sedes for the districts and I have a pretty good idea why, atleast in part, why these two received top dog at the districts. Because, they most certainly did leave a trail...
1. These two wrestlers were the only, I REPEAT, the ONLY two athletes out of 15 who took their nutrition seriously right from the start. In fact, their parents had me over their homes way back in the summer to make clear of how they would develop a strong nutrition plan for the whole year. We planned their attack, so to speak.
2. These two athletes were the only two out of the 15 athletes who did not miss our pre-season strength and conditioning workouts for lame reasons like being sick or too tired to train hard.
3. Their good nutrition sustained them 'work-horse-strong' through their workouts and through their regular wrestling season practices and matches. They never 'letup'.
4. one wrestler was 43-1, the other 37-1!
5. Both athletes are fine students. One is an A student... the other a B+ student. These guys obviously have alot going for them
6. One is a senior with 5 schools on high recruit alert...
7. The other is only a freshman. Just wait a few years... he will probably get several full-ride offers
8. I watched both of these guys wrestle during the regular season and saw them just dominate their opponents for 6 full minutes. I mean these guys made life miserable for their woeful opponents for 6 crushing minutes. Do you know what it feels like to get your ass handed to you for 6 minutes? It's 6 minutes of "this sucks"! And frankly, this was awesome for me to watch!
9. These guys now get a few byes so, they can just chill and watch from the side lines as some of the other wrestlers have to qualify tonight to survive another day at the districts tomorrow.

Now, these two young scholastic champion athletes realize how awesome it is to take care of "business" early on so that they have very little to worry about when the season really counts.

Moral of the story? When you prepare for tasks with good nutrition life seems to get a bit easier.

Unleashing the TRX Series-CORE

2011-02-13T11:22:00.000-08:00

You all know by now that crunches and sit-ups
do very little, if anything, to produce a strong core.
Dr. Stuart M. McGill, a world renowned professor of spine biomechanics at the University of Waterloo (Waterloo, ON, Canada),
and author of Low Back Disorders: Evidence-Based Prevention and Rehabilitation(2nd Edition),describes and provides evidence of how crunches are a large cause for lumbar spine disc rupture.
But, it is with experience and observations that I have decided long ago to eliminate them from my training, as well as my clients' training programs.
Here is a quick look at some of the progressions in core work using one of our most favorite functional training tools at the Matt Jennings Boot Camps training studio...
The TRX Suspension Training System.

(And, if you think you need crunches or sit-ups for the jacked-6-pack...click the video below)

Unleashing the TRX Series-UPPER BACK

2011-02-07T09:13:00.000-08:00

If you are ready for the TRX UPPER BACK progressions...

Here they are.

Train Hard...Be Awesome...No Lizard Brain!

Unleashing the TRX Series-LEGS

2011-01-30T15:15:00.000-08:00

If you are ready for the TRX Leg Progressions...

Here they are.

Train Hard...Be Awesome...No Lizard Brain...

Tame The Pain

2011-01-30T13:07:00.000-08:00

Hey, we all know what it feels like the day (or two) after a tough yet, productive workout.

The early morning squat down to take care of business...

Shampooing the hair...

Ouch ,baby! I hear you and I've been there.

This soreness is called DOMS or PEMS (Post Exercise Muscle Soreness)

and it is a natural part of tissue adaptation, recovery and remodeling.

Hence, this is why you should NEVER train back to back days. Tissue needs to repair in order to get stronger.

We have a great opportunity to mitigate the soreness that is common and normal

after an intense workout. Just get out the blender and load it up with these post workout

nutrients to kick out some soreness and kick up some lean, mean, fat incinerating muscle.

The MJ Whey After

10 frozen strawberries
4 ice cubes
8oz water
1-1.5 scoops (Women) 2scoops (Men) of PROGRADE NUTRITION PROTEIN
2 caps each of JUICE PLUS Garden, Orchard, Vineyard Blends
1 teaspoon of Omega-3 fish oil (Carlson and Innate Sufficiency recommended)
1 raw free range whole egg (optional...don't be a whimp...can't even taste it)
1 cap probiotic (Innate Choice Probiotic Sufficiency or Natural Factors 12/12 Formula recommended)

Blend and down it within 1 hour after workout.

Jack Lalanne...The BEAST!

2011-01-24T08:11:00.000-08:00

Hey, never thought this brother was ever gonna' kick-it...
Never wanted to see him kick-it...
96 and kickin' much butt right till the end!!
Damn, that is how it's done.
This guy knew how to GET FIT DONE right from an early age and
just ripped it up probably till the last week or so of his passing.
He was famously quoted as saying "I can't afford to die...that will ruin my image."
And, "There are two things we need in life...God and fitness."
AMEN BROTHER...Amen.
He wasn't bogged down by any health related stuff
BECAUSE he just flat out had his fitness lifestyle DOWN!
He made it look easy...
And, for the most part he was right. Getting and staying in great health is not that tough, especially when you consider the alternative.
And, the alternative just flat out sucks.

Any way, I was looking for a killer tribute deserving of this one and only fitness icon but, to no real avail.
However, I did happen to find a video...probably 50+ years old
that hit the basic tenets of what we all in the fitness industry
are driven to share and teach to anyone who cares enough to listen long enough.
I believe Mr. LaLanne left his point spot on.
Enjoy this quick "tutorial" from THE MASTER...
THE GREAT GOD FATHER OF FITNESS...
THE 96 year young BEAST who is and was the quintessential fitness stud of ALL TIME...
MR. Jack LaLanne...
God Rest Your TIRED-LESS Soul , my brother .

Unleashing the TRX Series-PUSH-UPS

2011-01-13T10:05:00.000-08:00

Here is a quick look at a push up progression series using the
Fitness Anywhere TRX.

1. Painfree movement in your active range of motion at shoulder
2. Glutes on, core on, neutral spine
3. Green Light movement from 1st rep till last rep
4. Have at it

23 Ideas to Help Us Succeed in 2011

2011-01-12T11:44:00.000-08:00

These are some of the ideas that we can use to help create the year of greatness!

1. WRITE down your goals on paper. There is some new research that shows that there are enhanced neurological pathways created when we WRITE, not type.
Have your Monthly 5, Yearly 5, and your BIG 5.
Monthly= Find your top 5 priorities. What will you do this month that will make your top 5 (i.e. relationship with God, family, friends, fitness and business) "tighter"
Yearly= Your 12 month action plan that will take your business and your life to a new level of prosperity. Where do you want to see your top 5 priorities in 12 months from now.
BIG 5= The TOP 5 goals that you WILL accomplish before the end of your life here on earth. Make this BIG 5 HUGE!

2. You are a Superstar. Do not wait for someone else to step it up. YOU be the superstar of the day…EVERY day!

3. Keep the energy flowing. You know how much of a buzz kill it can be when there is an energy zapper in the room. That person is a “circuit breaker.” YOU and I will keep the energy flowing.

4. GO BIG OR DON’T BOTHER! Mediocrity is not in short supply now a days.
Have intentions to up your game in family, relationships and work.
If what you are doing isn’t doing anyone any good... stop doing it.

5.Give. Your gift is needed by someone. Share it every chance you get.
(a simple smile is a gift)

6. Expect nothing. Blame no one. Do something

7. Live by this mantra…"I Am World Class…Every Day!"

8. Have a game plan. Don’t wing it. If it matters, it deserves your planning. Plan to succeed.

9. FOCUS. If you want to go to the next level in anything, be laser focused on the details. They make the difference between the PROS and the JOES.

10. A mentor of mine, Pat Rigsby, is famous for saying this one-liner:

“You get paid for done.” Can we use this concept in all areas of life…? Yep.

11. Be a builder of man. So many people are self sabotaging of their own greatness. Never tear anyone down… build everyone up!

12. Commit. Today make the commitment to be as good if not better than the best in your industry. Start by better educating yourself in your skills. Read... Conferences... Classes…
Practice to master!

13. Know that you are essential. Live everyday knowing that if you were gone, that would matter to many. Be ESSENTIAL in your circle of LIFE.

14. How you do ANY thing is how you do EVERY thing.

15. Exercise. Training hard feeds the spirit of our DNA. A tough workout always brings on a big smile. That has to tell you something…

16. Recover. Train hard and recover harder. You can’t GET. FIT. DONE. if your rest is none. On your days off from training work on flexibility, mobility…foam roll…walk...

17. Eat better. Move well. Think great. These are the three essential pillars that hold it all together. Take one out and you will fall.

18. Be indispensible. Read Seth Godin’s latest book, LINCHPIN. This book is for everyone.

19. Finish what you started. If what you started mattered two weeks ago, it probably still matters today.

20. Stay in discipline. Discipline is simply the practice of never compromising in all that matters.

21. Do not be a perfectionist.Your best will do just fine.

22. Your words will build or crush. Choose your words kindly.

23. God. Family. Friends. They are the gifts we have been given. Serve them well.

Be determined to create the 2011 of your dreams-

God bless & Peace-
Matt

3 Things to Consider Before Your Next Workout...

2010-12-06T07:23:00.000-08:00

Check out what my main man Martin Rooney had to say at this past weekend's

PERFORM BETTER hands on workshop

METABOLIC MAYHEM

2010-12-02T08:00:00.000-08:00

Just finished up our morning boot camps and the MJBC CREW BROUGHT IT!
5 ROUNDS/ 25 Minutes of B-R-U-T-A-L Metabolic Mayhem.
Before you start prepare for battle with 10 minutes of RMA=Release-Mobility-Activate
Foam roll:calves,glutes,IT-band, quads,adductors, upper back, lats
Mobility: ankle in sag. plane, leg swings for ankle/foot complex, wall slides (shoulders), thoracic,
cook squat
Activate: single hip bridge, plank with alt. arm reach... Ready to GO!

-KB SWINGS x 20 (Women 25#-45#...unless your Pamela Macalree) (Men 40#-60#+)
-Reverse Slider Lunge or TRX Single Leg Squats 20xR, 20xL
-TRX Rows x 20 (Nose under for the tuff-enuff)
-Elevated Feet Pushups x 20
-Med Ball Slams with 5-7kg D-Ball x 20

REPEAT NON STOP FOR UPTO 5 ROUNDS...Have fun...NO PUKIN'!

GET.FIT.DONE. 12 Steps

2010-11-23T06:07:00.000-08:00

Today is day 16/40 in our Matt Jennings Boot Camps "The Biggest Winner is Getting Thinner" Body Transformation Contest-

In two days we are celebrating Thanksgiving.
Awesome Day!
Thanksgiving is just one of the days we give thanks for everything we have;
all the friends and family we get to love and who
love us back; for all of the incredible opportunities we have and will have;
and real important...
To pray for the so many who have so little.
(If you have never served in a soup kitchen you may not know what your missing...consider serving)

Alright, all that is the point of the day and that is the stuff we should be focusing on.

That being said, no one should be getting all hung up on the whole "watch what you eat" B.S. that can put a damper on the day.
But, at the same time the day is not some kind of frequent miles style (I know this analogy is irrelevant...so what?) free ticket to go into a "gluttonous showdown" with big Uncle Tony either.

So, to do what I can to help you out this Thanksgiving, I am going to give you my easy to follow 12 Steps So You Don't Have To Do Mo' Reps at bootcamp guide that will keep you on the skinny side for your end-of-year health and weightloss goals.

NOTE: Eat what you would normally eat up until the festivities start. People who do a pre-feast fast on Thanksgiving day will consume an average of 1800 more calories than those who don't. (I just made that up...But, I bet I am not too far off)

1. Walk into the festive environment

2. Greet, hug, kiss, smile...whatever you do to 'give the love', then...

3. Grab whoever is serving the alcohol because they are getting your drink next!

4. Get whatever you normally order: Wine...beer...on the rocks stuff. Sweet drinks? Ah...no!

5. Find the plate with all the raw veggies and fruits...

6. Stand over the raw veggie/fruit plate (with your drink) and do some damage. No worries...everyone else is at the chips and dips plate...they don't care about the 'rabbit food'

7. WARNING: STAY AWAY FROM THE CHIPS & DIPS PLATE

8. Are you done with that drink yet?

9. Turkey is served...LOAD THE PLATE WITH TURKEY AND DRESSING (gravy, sauce...whatever you wanna' call it...Just give the damn bird some dignity and dress it!)

10. If drink glass is empty... re-fill

11. If you are on drink #3...call it a day. Cause you won't be too thankful if the room starts spinnin'

12. Dessert...optional

Hey, If you wanna' be thankful to me...Cool! You can be thankful that I wrote this list.
Have fun and put it to good use.

Happy ThanksGiving

Godbless & Peace-
Matt

Built To Walk

2010-11-21T10:08:00.000-08:00

A few weeks ago my wife and I took our three boys to NYC.
We spent our few days there walking to museums, exhibits,
restaurants, boutiques...
We walked uptown, downtown, across town, underground and basically,
with the exception of one single taxi ride, walked everywhere we went.

Who knows how many miles we logged during those three days...ALOT...
But, there was one thing that I realized at the end of day two...

I was hurtin' !

I mean from my feet to my shoulders my body felt 'locked up'. My muscles were tight and my joints felt 'old'.

My wife suggested that maybe the unfamiliar bed and pillow we slept on during the night were culprit. Initially I thought that maybe she was right. But, it didn't make complete sense because the morning before I remember feeling fine upon waking. Then, it hit me...I do not walk very much. I "suck" at walking!
Now, I know that I am pretty well conditioned, fit and strong. But, maybe the 'stationary' type of training that we normally engage in does not transfer so well to the simple act of walking. It wasn't that I felt out of breath or anything like that, but the fact that simple biolocomotion can 'bang me up' like it did really got me to re-think my ideas of movement.
Walking is a fairly basic act for most of us. Yet, it is complex in terms of mechanical analysis. There is this idea in exercise science called the S.A.I.D. principle (Specific Adaptations to Imposed Demands). It is one of the most basic ideas in regards to exercise science and really just means that the body will adapt to any movement pattern and stressor if these patterns and stressors are applied with enough frequency to cause an adaptation. Well, like so many others in modern society, I fell into a dysfunctional trap of doing way too much sitting to the point that the mere act of walking became foreign to my body. In short I took for granted the basic function and design of the human body and my body let me know it.
Exercise is defined as bodily exertion for the sake of developing and maintaining.
The simple act of walking fits this description to a tee. It is a survival skill most of us developed during our first year of life. It is the maintenance of this basic skill that we seem to foresake as we get older. Could it be that not maintaining the most simple practice of walking may contribute to "unrelated" injury during an exercise session? How about chronic injury syndrome?
After my experience in NYC, I would suggest that these aforementioned scenarios are certainly within the realm of probability if we do not adhere to the most basic of rules as related to human movement. As for using walking as the primary exercise for an effective and efficient weight/fat loss program goes...It won't go very far. The intensity and energy expended is too low. But, as far as what the body essentially needs to move efficiently and functioning optimally it should be clear that: Basic 'primal' movement patterns (i.e.walking) are the foundation and thus, mandatory to unlocking the ultimate potential of the human body. We have to in essence keep our machine's moving parts well oiled so that when it comes to the more intense and productive training our movements are smooth and lock up (injury) free.
My father was notorious for saying "Keep movin' son"
And I could imagine if Confucius were still alive, he might say "a man who sees the truth in walking never gets locked up"

So the long and short of this article is this:
If we don't want our bodies to lock up, we better get walkin'

Sometimes You Just Have To Roll With It

2010-11-19T12:36:00.000-08:00

We all know that a great workout program needs to include a strong warmup component to ensure optimal training performance. The warmup is essentially the preparation of the neuromuscular, joint and cardio-respiratory systems. And, properly preparing these three key players can make the difference between having a kick butt workout or, spending some down time on the sidelines.
At Matt Jennings Boot Camps we like to use the phrase
"Pre-hab so there's no re-hab" to send the message home.
The moment our members arrive at the studio they know to automatically grab a foam (orPVC) roller and start workout prep phase I...
Self Myofascial Release

You may have heard of foam rolling and SMR, but, do not understand the reasoning behind it. Here is the 'short' explanation of why rolling should be an addition to your pre workout exercise, as well as your off day restorative programming.

First, What is Self Myofascial Release?

Funny to think of SMF release as a stretching technique but, that is essentially what it is.
The technique focuses on the neural system and the fascial system (the relatives thin, fibrous tissue that surrounds and separates muscle).
By applying relative (modulating) pressure to an adhesion or “knot” in a muscle belly, we can alter the bundled up position of the muscle fibers (that cause adhesions) into straighter alignment consistent with the normal direction of the muscle and fascia.
Using implements like a foam roller, tennis ball, PVC, etc, to provide pressure to muscle “knots”, causes a neural response within the muscle and fascia called autogenic inhibition. When pressure is applied to specific surface areas of muscle, some pretty cool little organs called Golgi Tendon Organs, become excited and send signals to the CNS (Central Nervous System) to relax the muscle (autogenic inhibition) and allow the tight bundles to release tension and become re-aligned so the muscle and fascia can regain normal extensibility and function.
When you “roll” the muscle, it is crucial that when you find a tight or tender spot along the muscle belly that you sustain pressure on that spot for 20-30 seconds. This will cause the GTO to become more excited and leads to a greater inhibition response within the muscle. Do your best to consciously relax when you come to one of these “hot spots” so as to produce the greatest effect from SMF rolling techniques.

Calf
1. Place foam roll under mid-calf
2. Cross left leg over right leg to increase pressure
3. Slowly roll up calf towards knee until you find “hot” spot
4. Hold “hot” spot until you feel muscle “pulse” and finally relax.
5. Move onto next “hot” spot area

Piriformis (Hip rotator) & Glute
1. Sit on foam roll. Cross right foot to the opposite knee
2. Lean into the hip of crossed leg. Slowly roll on the posterior hip area (Glute)
And find “hot” spot.
3. Hold “hot” spot until you feel it relax
4. Move onto next “hot” spot area

TFL/IT Band (Tensor Fascia Latae)
1. Lie on right side and place foam roll towards front of hip.
Cross left leg over right and place left heel flat on floor.
2. Keep head aligned with ears aligned with shoulders (normal cervical posture)
3. Slowly roll from hip and down to lateral knee until you find “hot” spot.
4. Hang at “hot” spot until you feel that area start to relax
5. Move onto next “hot” spot area

Quadriceps (Front Thigh)
1. Lie facing down and place foam roll high up on top of right thigh.
2. Modulate pressure of roller and slowly roll from hip down
towards knee until you find a “hot” spot.
3. Hang on tender area until you feel that area relax.
4. Move onto next “hot” spot area

Adductors (Groin region)
1. Lie facing down with right hip flexed and abducted. Place foam roll in the groin
area, inside the upper thigh.
2. Slowly roll the inside thigh area until you find “hot” spot.
3. Stay on “hot” spot until you feel the area relax, then move to next “hot” spot.

Latissimus Dorsi (Lats)
1. Lie on floor on your right side with right arm outstretched and thumb facing
upward.
2. Place foam roll under arm pit area (axillary region)
3. Slowly roll back and forth until you find the “hot” spot
4. Hold “hot” spot until discomfort is reduced, then find next “hot” spot

After you finish rolling areas on right side, just repeat rolling technique
on your left side… starting from your calves on up.

To finish...remember that

Foam (or even PVC tube) rolling can help provide restorative
alignment and health to the tissue that bundles our muscle system.
This myofascial tissue gets "jacked up" from almost everything we do (or don't do),
like daily prolonged sitting at the office,
to weekend warrior sports;
from poor movement mechanics;
or even engaging in challenging and productive exercise.

If we lived in a society that was more biolocomotion
or 'movement/moving' friendly, we would most likely have little need
to set time aside to address the muscle healing/restorative properties that
can help us stay movement healthy and pain free.

But we don't, so I'd say "we better roll so there is no lull...

Life Is Good!

2010-11-18T11:12:00.000-08:00

"Unless each day can be

looked back upon by an individual

as one in which he has had some fun,

some joy, some real satisfaction,

that day is a loss.

It is un-Christian and wicked,

in my opinion,

to allow such a thing to occur."

Dwight D. Eisenhower

Everyday is an awesome opportunity!
An opportunity to be better at life...

I know I am blessed and fortunate to get
another day to wake up and put both feet on the ground,
kiss the crucifix on the wall and say...
THANK YOU my lord.

I know the day is already good because...
I get another day and chance to tip toe into each of our son's bedroom's while they still lay asleep... taking the first few of my waking moments to stare,
smile and whisper in each of their ears...
"You are a great man of great things"
I know they are still asleep... but I bet they will still 'hear' me
I give a soft kiss and softly step away
knowing that I helped just then to prepare their great day

I walk downstairs thankful for the beautiful home my wife and I have created
Many years here so far and still we are elated

To the refrigerator I go it keeps safe earth's great bounty
holding the key foods that have kept health abound thee

I have been blessed with the resposibility as steward of myself...
with that responsibility I would trust to no body else.

I feed my body that which fuels it's great strength and, to that end I have made promise to go to great lengths

I leave the house with a kiss and "I love you"
One from my wife...
my best friend...
whom without I'd fall askew
(One kiss will suffice though, I married the right woman.)

The commute to my 'office'... short and quite joyful
a place that allows me to pour out my soulful
It's here many people will visit and share
All the great knowledge that will help them take care

At the end of my day
I feel assured of atleast just one thing
that if the dear lord grants me another
a better me I will bring

Hey, life is never perfect but, it is still pretty damn good.

There is always some good stuff hidden in our days...

We just have to make sure we look for and find it!

GET.FIT.DONE. Transformation Day 9

2010-11-17T11:00:00.000-08:00

Day 9/40...The days are goin' QUICK!

You have to have a game plan if you want to stay consistent and successful.
And, if your goal is to have a killer body, then you have to have good food choices
on hand at all times.
Just remember that PREPARING ahead of time is key.
It keeps us from making bad food choices.

You can start off by soft or hard boiling a dozen eggs.
This way you can CRACK...EAT...GO!

Second- Fire up the Webber and get your grass fed, free range burgers and chicken grilled up by the pounds, so you are on the ready on the fly for easy warm up meals and/or salads for atleast a few days.

Third- apples, berries, raw nuts and seeds. Always available when you are cutting short for time.

I just came up with this recipe that is fit for the 21st Century Paleo Man or Woman.
Pre-heat oven for 10 minutes to BAKE at 375 degrees

The Caveman McMuffin
12 free range large eggs
5 slices cooked and uncured bacon
8oz. coconut milk
8 wild caught sea scallops chopped up and then slightly sauteed in frying pan

Add all ingredients in a blender, then light beat for 5-7 seconds.
Pour mixture into a PAM sprayed standard
12- 3" muffin tin.

BAKE at 375 degrees for 18-20 minutes then take out and cool.
They are not the prettiest (they tend to collapse) but, now you are atleast hooked up with a few days of a quick, easy and tasty breakfast option.

GET.FIT.DONE. Transformation Day 8

2010-11-17T06:43:00.000-08:00

Day 8/40 of our Transformation Contest.
Straight up... The pounds should be dropping off!
But, only if you are taking care of the other side of the equation.
Seriously, if the weight is not dropping off your body like the beads of sweat that leave you (and the floor)
FULLY DRENCHED
(exactly what happens after one of our "I GO...YOU GO" H.I.I.T. sessions at Matt Jennings Boot Camps)
then, you need a kitchen makeover/do over.

GET.FIT.DONE. Success Strategy #8

Go through your kitchen cabinets and toss out anything that is not olive oil, raw nuts and seeds, whey protein (sweetened with stevia) or a high amino acid profile -rice derived- protein powder, organic black and green teas, organic almond or cashew butter (peanut butter maybe alright...allergies are common...contains crappy mineral zapping phytates), balsamic vinegar??? or BRAGG's Organic Apple Cider, Organic vegetable broth, some herbs and spices, canola oil spray, Juice Plus, a good probiotic with 50 billion or more multi strain organisms.

Refrigerator should not have anything but fresh vegetables (organic if available) berries (raspberries,blackberries, strawberries), organic lean meats (beef, turkey,chicken) wild caught fish or any other seafood, cage free eggs, almond milk (no chemicals),coconut milk (no chemicals), nut butters that have been opened, a high quality omega-3 fish oil. Butter (for moderate use)

Freezer can have almost anything listed in refrigerator that would make sense to freeze.
Organic frozen grapes are a pretty good desert.

The foods mentioned above are the foods that are most congruent with what humans are designed to eat. That statement is true regardless of what we want to believe or not. They are the foods that ward off disease and allow us to thrive in our 21st century environment. If you truly want health you should be DRIVEN to understand the information/research that is out there for the taking. Two incredible sources are Dr. James Chestnut's Wellness Paradigm DVD and Dr. Loren Cordain's "The Paleo Diet" (available at Barnes & Noble).

Matt's notorious "soap box"...

Alright, you have heard me talk about nutrition time and time again...real important stuff!
I know it seems freakin' ridiculous and annoying to hear me incessantly talk about the same shit that for some sinks in and for others...
simply doesn't.
I have not mastered the art of "influence" for people I know would greatly benefit from what I can and do share with them.
No worries...God will probably keep me here for 100+ years so that I just may. (I get that it's a journey)
Anyway, I do not do what I do to become rich and famous.
I would have had a better shot at playing the guitar in metal bands to do that...
And for many reasons THAT was not my ultimate calling.
What is my calling is to help as many people as possible who do WANT my help.
That is what drives me!
I am driven to learn what is in our control to live the most ultimate LIFE!
Our life quest is to feel awesome, look great, perform at relatively high levels, have a positive impact on others, and leave a mark or legacy that will make the lives that come after us BETTER!
In a nut shell, that is what would define a great life , correct?
I mean, why else would life exist if that was not the intention born of the human race.
So, as to relate all of these above virtues to exercise and nutrition,
would it ever be a good idea to bust our asses in any fitness program and then choose to feed (reward?) that same body crappy foods and expect to have anything but crappy results?
Of freakin' course not!
PLEASE, NEVER EVER THINK IT'S OK TO COMPROMISE YOUR HEALTH WITH POOR FOOD CHOICES...NEVER!
That kind of reasoning is, to be blunt, suicidal.

The Hippocratic Oath

2010-11-14T14:05:00.000-08:00

A quick story:
Doctor: "John, I just got your blood work back and I have some unfortunate news."
John: "What is it, Doctor?"
Doctor: "Well, your triglycerides and LDL levels are fairly high. Given that you are 42 and have already been diagnosed with hypertension, you are at a risk for stroke and cardio vascular disease."
John: "What should I do?"
Doctor: "I recommend that we start you on some statins that can also control your high blood pressure. You will probably have to remain on this pharmaceutical regimen for the rest of your life."
John: "Damn Doc...the rest of my life? Being on drugs like that seems very unnatural. Isn't there something else we can do? I really do not want to be on any drug for the rest of my life"
Doctor: "John, we live in a very unnatural world. Again, the drugs I am going to prescribe for you should lower your trigyceride and LDL cholesterols, as well as lower your blood pressure. We have had some decent results with hundreds of patients who we have treated with the same drug."
John: "Doc, didn't you take the Hippocratic Oath?"
Doctor: "Of course I did. It was the last formality upon graduating medical school."
John: "Didn't the oath suggest using diet as a healing measure for the sick and diseased?"
Doctor: "Yes. But, our practice has not shown that using nutritional strategies has a significant success rate for your condition. Besides, I am a MEDICAL DOCTOR...not a nutrition expert. John...trust me. Just take the medicine."
Hippocratic Oath
“ I swear by Apollo the Physician and Asclepius and Hygieia and Panaceia and all the gods, and goddesses, making them my witnesses, that I will fulfill according to my ability and judgment this oath and this covenant:
To hold him who has taught me this art as equal to my parents and to live my life in partnership with him, and if he is in need of money to give him a share of mine, and to regard his offspring as equal to my brothers in male lineage and to teach them this art–if they desire to learn it–without fee and covenant;
to give a share of precepts and oral instruction and all the other learning to my sons and to the sons of him who has instructed me and to pupils who have signed the covenant and have taken the oath according to medical law, but to no one else.
I will apply dietic measures for the benefit of the sick according to my ability and judgment; I will keep them from harm and injustice. I will neither give a deadly drug to anybody if asked for it, nor will I make a suggestion to this effect.
Similarly I will not give to a woman an abortive remedy. In purity and holiness I will guard my life and my art.
I will not use the knife, not even on sufferers from stone, but will withdraw in favor of such men as are engaged in this work.
Whatever houses I may visit, I will come for the benefit of the sick, remaining free of all intentional injustice, of all mischief and in particular of sexual relations with both female and male persons, be they free or slaves.
What I may see or hear in the course of treatment or even outside of the treatment in regard to the life of men, which on no account one must spread abroad, I will keep myself holding such things shameful to be spoken about.
If I fulfill this oath and do not violate it, may it be granted to me to enjoy life and art, being honoured with fame among all men for all time to come; if I transgress it and swear falsely, may the opposite of all this be my lot."

GET.FIT.DONE. Transformation Day 5,6,7

2010-11-14T04:57:00.000-08:00

Today is day 7 of our transformation contest. About 20 members have weighed in this past Friday, and the average weight loss stands at 4 pounds. Awesome for only 5 days in. Now, I believe everyone who has had discussions with me about nutrition and exercise know what my personal beliefs are in how we should approach each. As far as nutrition goes, it is Paleo pretty much all the way (with a weekend goof off day only when you have achieved your desired goal ). And as far as exercise goes...brief, intense and infrequent makes the most sense for almost any fitness goal, no matter if it is sports competetive or high fit recreational. The marriage between the two philosophies of the Paleo diet and the brief, intense and infrequent nature of the Matt Jennings Boot Camps training program is incredibly compatable and optimally effective for most everyone. Though, it seems to me that most people seem to battle, not our training ideals, but the idea of the undeniable nutrition benefits found in the Paleo philosophy that eating lean meats, wild caught fish, free range eggs, vegetables, fruits, raw nuts and seeds and drinking plenty of water is an unreasonable challenge. If this is you, then the only thing I can suggest is to read Dr. Loren Cordain's 'The Paleo Diet' book. He does an incredible job of dispensing thoroughly researched information and documenting that information into an easy to digest format.
I am a firm believer that we should become knowledgable in what we can do to achieve optimal health for an optimal life. And really, one is not exclusive of the other. We should stay clear of fads and simply take the time to understand why and what we should do to achieve top performance in all facets of life. In my experience, both personal as well as with the experience of working with hundreds of people over my career, that the greatest achievements in life can happen only when we are firing off on all eight cylinders. And that can only happen when we are eating the foods that provide our 'eight cylinder motors' the proper fuel.
As the author of 'The Zone Diet', Dr. Barry Sears has said, "Our DNA that still lives in the Stone Age is being poisoned by our 21st century diet".
Don't poison the motor, baby!

Below is a bit of research that shows the advantage of eating the diet we are 'programmed' to eat.

Eur J Clin Nutr. 2009 Aug;63(8):947-55. Epub 2009 Feb 11.
Metabolic and physiologic improvements from consuming a paleolithic, hunter-gatherer type diet.
Frassetto LA, Schloetter M, Mietus-Synder M, Morris RC Jr, Sebastian A.
Department of Medicine, University of California San Francisco School of Medicine, San Francisco, CA 94143, USA. frassett@gcrc.ucsf.edu
Abstract
BACKGROUND: The contemporary American diet figures centrally in the pathogenesis of numerous chronic diseases-'diseases of civilization'. We investigated in humans whether a diet similar to that consumed by our preagricultural hunter-gatherer ancestors (that is, a paleolithic type diet) confers health benefits.
METHODS: We performed an outpatient, metabolically controlled study, in nine nonobese sedentary healthy volunteers, ensuring no weight loss by daily weight. We compared the findings when the participants consumed their usual diet with those when they consumed a paleolithic type diet. The participants consumed their usual diet for 3 days, three ramp-up diets of increasing potassium and fiber for 7 days, then a paleolithic type diet comprising lean meat, fruits, vegetables and nuts, and excluding nonpaleolithic type foods, such as cereal grains, dairy or legumes, for 10 days. Outcomes included arterial blood pressure (BP); 24-h urine sodium and potassium excretion; plasma glucose and insulin areas under the curve (AUC) during a 2 h oral glucose tolerance test (OGTT); insulin sensitivity; plasma lipid concentrations; and brachial artery reactivity in response to ischemia.
RESULTS: Compared with the baseline (usual) diet, we observed (a) significant reductions in BP associated with improved arterial distensibility (-3.1+/-2.9, P=0.01 and +0.19+/-0.23, P=0.05);(b) significant reduction in plasma insulin vs time AUC, during the OGTT (P=0.006); and (c) large significant reductions in total cholesterol, low-density lipoproteins (LDL) and triglycerides (-0.8+/-0.6 (P=0.007), -0.7+/-0.5 (P=0.003) and -0.3+/-0.3 (P=0.01) mmol/l respectively). In all these measured variables, either eight or all nine participants had identical directional responses when switched to paleolithic type diet, that is, near consistently improved status of circulatory, carbohydrate and lipid metabolism/physiology.
CONCLUSIONS: Even short-term consumption of a paleolithic type diet improves BP and glucose tolerance, decreases insulin secretion, increases insulin sensitivity and improves lipid profiles without weight loss in healthy sedentary humans.

IMPORTANT NOTE:

I think it is very important for you to remember why you became involved with an effective exercise and nutrition program in the first place...self improvement and RESULTS!
You are an incredible person and you acknowledge that you have a great responsibility to everyone in your reach. That is the basis from which you desire to improve yourself.
Be a great example by showing how incredible life can be when you are firing off all eight cylinders.
Should LIFE be anything less? NO WAY!

GET.FIT.DONE. Success strategies #5-7

Friday, Saturday and Sunday are our weekending relax and reflect days.
Friday relax.
Saturdays are meant to share and celebrate with family and friends.
By Sunday you should be amped to set a gameplan on how you will approach the next week with intentions of getting a little better at mastering your life. Always start each day affirming without hesitation that
Your Life Is Good!

As far as nutrition and exercise go:

1. Make sure you have some light food within 1-1.5 hours before you train.
(i.e. an apple, an apple with almond butter, 1-2 hardboiled eggs, small bowl of Matt's Slaw,1 scoop of PROGRADE NUTRITION Protein powder mixed with ice and water, last nights leftovers, 4oz. grilled chicken breast with carrot stick...)

2. When you are finished with a workout, you should feel a great sense of accomplishment.
You will feel this only when you give your very best effort during a workout.

3. Do your very best to make every scheduled training appointment.

4. Your eating and training have to be an absolute priority. Combined, they are your life's blood!

5. Drill this into your head... "Excuses no longer exist in my life"

6. Everyday is another chance to out-do yesterday.

Make no doubt that this week will be an incredible week for all of us!

God Bless and Peace-
Matt

GET.FIT.DONE. Transformation Day 4

2010-11-11T09:49:00.000-08:00

It is day 4/40 and we officially have 46 MJBC members in contention for the 2nd annual
Matt Jennings Boot Camps 'The Biggest Winner is Getting Thinner' 6 Week Transformation contest. Already, we have several members who have lost 5lbs. or more in only 4 days!

We can only imagine what surprises are in store for us from now till the December 17th final weigh ins.
Needless to say "I am stoked, baby!"

STOKED to see some real life changing stuff right before our very eyes!

This is why I am in the fitness game to begin with. I get to coach, then, watch people
CHANGE THEIR LIVES FOREVER!

For me these experiences keep me passionate about what I do.
And, every day I get a chance to do it all over again!

I am a blessed dude. And I try to never take that for granted.
Every day I use this building block to success to make sure I did not waste the day.

GET.FIT.DONE. Success strategy # 4

You have to be able to get up every day and realize the day that lies before you is your very own blank canvas, where, you get to create the exact painting you want to stare at by the end of the day.
Remember that YOU get to choose, with every stroke, what story that picture will tell.
Ask yourself if you would be proud to display that painting for all to see.

Day4/40
Do this : Remember that you are the salt of the earth; born with a gift that is held by you alone. Never let that gift sit unopened. A gift left unopened will leave many lives a bit more poor.

And last, someone asked if I would post my wife's chile recipe. I have to share this one...
This chile ROCKS!

Kathy’s ALL DAY LONG Chile
1-1 ½ lbs organic lean ground beef
2 stalks celery
1 red pepper
1 green pepper
1 small zucchini
1 small yellow squash
5 oz. approx frozen corn kernels
1 -2 large carrots
1 can black beans
1 can red kidney beans
1 jar of your favorite salsa
1 8 oz can tomato sauce
1 8 oz can of diced tomatoes
2-3 garlic cloves
Handful of fresh parsley
Cook ground beef until brown in a skillet.Chop up all veggiesAdd spices you like; I use a few dashes of Mrs. Dash Garlic and herb, cayenne pepper and crushed red pepperCombine all ingredients into a crock pot and cook on low for 6-8 hours

Have an awesome day!

GET.FIT.DONE. Transformation Day 3

2010-11-10T10:46:00.000-08:00

It's day 3/40 and if you started to drop some of those unnecessary carbs, you may be feeling a bit out of sorts. No worries bretheren and sisters of RIPPITUP (slang for kick ass), all will be well in a day or two when your body adjusts to the idea that sugar is not a part of your diet and you are transforming into a fat burning machine. This brings us to building block to success

GET.FIT.DONE. Success Strategy # 3

Any time we are training in the studio and going through some NASTY INTENSE metabolic training protocol, stay motivated by locking into a favorite quote that keeps you from getting distracted so you stay as 'mean' as the workout.
Here are a few of my favorites...

1. TRY NOT... JUST DO!
2. WHILE I'M HERE I MAY AS WELL BE GREAT
3. DESPISE MEDIOCRITY... EMBRACE ANY CHALLENGE
4. MY LAST WORKOUT WAS MY EASY DAY!
5. STAY FAR BEYOND DRIVEN!

Hey, these are just some that work for me. Use whatever quotes you want to get yourself FIRED UP to train hard!

Day 3/40
Do this 1st: When you first open your eyes in the morning, say this...
"I am blessed by the best and still above ground."

Then: You make sure that you do whatever you need to
do to make the day awesome for you and for anyone else you can 'pull' up!

Finally, here is an easy recipe that is jacked-up with nutrition. I know many of the MJBC members already have it...Just reminding you to use it.

MATT’S SLAW

1whole head green cabbage
1 whole head red cabbage
3 medium beets
1 lb. organic carrots
1 Bunch of fresh Kale (Try Swiss Chard as an option)

Clean all vegetables. Cut into pieces that are small enough to fit into your food processor funnel.
For the Cuisinart Food Preparation Center model, use the DLC-037 MEDIUM blade for cole slaw consistency. Shred all the ingredients. Have a LARGE bowl to mix all contents and store in glass containers. When serving add olive oil and balsamic vinegar (or better yet… Bragg Organic Raw Apple Cider Vinegar http://bragg.com/products/acv.html to taste.) This recipe is nearly a week of cole slaw.
Talk about kick butt nutrition! It’s ALL in there.
Enjoy health!
And share this recipe with as many people as you can.

Peace,
Matt

GET.FIT.DONE. Transformation Day 2

2010-11-09T10:52:00.000-08:00

It's already 1 day down...39 days left (+rest of your life to go) till your transformation December 17th date. And, if you are serious about getting your health, energy, fitness, strength, confidence, and crazy good looks and libido back... (hey, did Matt just say crazy good looks and libido?)
then this is your building block to success

GET.FIT.DONE. Success Strategy #2

Add Fresh Fiber First to all or most of your meals.
+ DO NOT FEAR THE IRON!

Day 2/40
Do This 1st: Before breakfast have a piece of fruit, celery or even a carrot.
A small handful of raw nuts and seeds works as well.

Then: HIT THE IRON (Weights)
When you consider exercise remember that strength training (weights, resistance)
is the absolute cornerstone to the long term effect and success of your fitness program.
Put another way...
-Want strong bones that won't break when your 80?...STRENGTH TRAIN!
-Want to lower LDL's and kick up HDL's so you can kick your doc
and his scripts to the curb?...STRENGTH TRAIN!
-Want strong joints that don't hurt when you simply get out of bed?...STRENGTH TRAIN!
-Want to run stronger AND faster?...STRENGTH TRAIN!
-Want to defy what you once thought was impossible?...STRENGTH TRAIN!
And last but not least...
-Want a kick ass body and sex drive that drives your spouse crazy?...STRENGTH TRAIN!

POST WORKOUT SUGGESTIONS

Wait for clearance of post workout metabolites.
(You know the feeling when you are not feeling too hungry after a tough workout?)
Any way, your body will tell you when it's ready to eat. About 30-45 minutes after workout.

a. PROGRADE NUTRITION has a great product called PROTEIN.
This is a stevia sweetened whey protein powder that tastes awesome mixed with water
and a little ice. This is what I use after most of my afternoon workouts.
1 scoop for women. 2 scoops for men.

b. If you really want to amp up nutrition and recovery so you do not get crazy sore
from a tough workout, try this:
MJBC Amped Up Recovery Smoothie
8 medium frozen strawberries (Shore Restaurant in Brick, NJ has 10lbs. box)
A handful of frozen cranberries
2 scoops PROGRADE NUTRITION Protein Powder (choc or van)
JUICE PLUS (2 caps each) Orchard Blend, Garden Blend, Vineyard Blend
1 capsule Vitamin Shoppe Ultimate '10' Probiotic 50 Billion
1 teaspoon Carlson Fish Oil (lemon flavor...tastes great. Find it @Vitamin Shoppe)
1 tablespoon NAVITAS CACAO Powder (Shore Restaurant and Party Supply, Brick, NJ)
4 ice cubes
1 cup water
…Blend…Drink…Recover!

c. Anything protein is basically what you want to consider for any post-workout meal.
I am not a believer in the necessity of eating carbs after a workout. It is simply an unnecessary practice that will temporarily shut down the fat incinerating effect from your workout. You want to keep that fat burning furnace lit up full blast for as long as you can.
But, if you must have some carbs, go for an organic short grain brown rice (1 serving) or maybe a small sweet potato with some protein.

Note: Salads with fresh fish or grilled chicken breast is always a smart post workout meal.

d. If you are in a pinch for time and can not get a meal in...have some CRAVERS
from PROGRADE NUTRITION on hand. Chocolate Peanut Butter and Almond Butter
are pretty tasty.

Tomorrow is new day...So, I will bring you some new stuff!
Cool...Peace...Matt

GET. FIT. DONE. 40 Day Transformation Start

2010-11-08T06:56:00.001-08:00

Alright, you have 40 days to get that body to a great place!
The BEST you have ever been...
A body that brings to your best ally
(and your greatest nemesis...that could be yourself)
JAW dropping envy!
We're talking a true transformation of your body and well being into a whole new lifestyle.
And, like anything that poses a challenge to
self improvement
it all starts with one essential idea...
The Right Mindset!
This brings us to your building block to success

GET.FIT.DONE. Success Strategy # 1

First, you have to have your head right...so, don't think too much.
Just get your head in a "no holds barred... get the hell outta' my way...
there is NO-THING and NO-ONE gonna' keep me from having
exactly what I want... so back the 'F' up...
I'm on a mission
ATTITUDE. "

Make NO doubt that this is where your head needs to be!

DISCLAIMER:
(This ATTITUDE doesn't mean you have to
unnecessarily round house kick and
drop an elbow to the jaw hurt anyone!
That stuff can easily end up on YouTube and that is not
good...you just wanna' lay down the rules here)
We should all be cool with this, right?

Ready to RIPP?
Yes, YOU ARE...
And, here you GO!

Day1/40

Do This 1st: Drink atleast 12oz. and upto 28oz. water upon waking.
Do this first thing every morning no matter what!
Alright,you may have to pee first thing when you wake up.
Great...take care of that first...
then DRINK YOUR H2O

BREAKFAST SUGGESTIONS

a. 2 Free Range Hormone/Antibiotic Free Eggs Sunny Side Up
1/4 cup organic rolles oats with 1/2 scoop PROGRADE NUTRITION
PROTEIN POWDER

b. 1/2 Free Range Hormone/Antibiotic Free Grilled chicken breast
Small handful of mixed raw nuts and seeds (salt free!)

c. 1 hard boiled Free Range Hormone/Antibiotic Free Egg
2 slices of uncured bacon
1 small apple

d. 1 Packet VIBRANT HEALTH Green Vibrance (you can find this @Vitamin Shoppe)
1 hard boiled egg

Beverages: 1 cup Sumatra Coffee black and sweetened w/1 packet Sweet Leaf Stevia
(No juices...they are just sugar)

Be back tomorrow with some more stuff...

Should Women Strength Train?

2010-10-31T07:57:00.000-07:00

I have always been a BIG fan of strength training for women. Over the last 2 decades of training both men and women, the greatest results always went to those who took their strength training (and nutrition) seriously. This article from RECREATION MANAGEMENT does a pretty convincing job of bringing to light why women should introduce weight training (not the "light" stuff) to their RESULTS DRIVEN exercise program. We take our strength training seriously at Matt Jennings Boot Camps...
Hopefully you will too!

Exercise & Fitness
Women & Weights: Overcoming Barriers
Jaclyn Haines, Abigail Thrine, Dr. Peter Titlebaum & Corinne M. Daprano

Researchers have examined how women's perceptions of weight training may discourage them from engaging in a weight-training program. Shari Dworkin conducted interviews and observed women at two weight-training facilities over the course of two years, with the results published in "Holding Back" in Sociological Perspectives in 2001. She concluded that many women impose a "glass ceiling" on themselves when weight training, which discourages them from participating in an effective weight-training program.

Most of the women Dworkin interviewed were concerned that weight training would cause them to develop an appearance similar to a female bodybuilder. One woman who did not lift weights explained, "I don't want to be buff, but lean…I don't want to look like a female bodybuilder…I don't ever want to be non-feminine."
Dworkin found that women who did participate in a weight-training program also said they did not want to lose their femininity, and therefore they used lighter weights and increased their repetitions. Thus, it appears that gender expectations can be a factor when women opt not to adopt weight training as a part of their daily workout routine.
Further, Donald Fischer, in "Strategies for Improving Resistance Training Adherence in Female Athletes" in Strength and Conditioning Journal in 2005, concluded that a shortage of female mentors and weight-training instruction contribute to a lack of women's interest in weight training.
Lori Incledon, in her book Strength Training for Women: Tailored Programs and Exercises for Optimal Results, suggested that when women consider weight training, they automatically think about female bodybuilders and power lifters. However, what many do not understand is that women who weight-train professionally may train excessively, possibly consume performance-enhancing drugs, and sometimes allow the sport to dominate their lives Also, many women are not aware that it is physiologically more difficult for them to gain as much muscle mass as men due to the smaller quantity of testosterone in the female body.
Todd Schroeder, Steven Hawkins and Victoria Jaque reported in their article "Musculoskeletal Adaptations to 16 Weeks of Eccentric Progressive Resistance Training in Young Women" in The Journal of Strength and Conditioning Research in 2004 that many women are unaware that weight training helps burn calories throughout the day. Increased muscle mass due to weight training increases metabolic rate; the higher the metabolic rate, the more calories burned throughout the day. Additionally, weight training has been shown to increase mood, boost the immune system, help reverse the effects of aging, and increase bone and weight density in post-menopausal females.
Even moderate resistance training can help reduce injuries because of the physical adaptations that occur in bones, ligaments and tendons after training, especially in older females, according to the Harvard Women's Health Watch in 2004.

Additional benefits of weight training were found in a study conducted by Erica Depcik and Lavon Williams in their article "Weight Training and Body Satisfaction of Body-Image-Disturbed College Women." This was published in the Journal of Applied Sport Psychology in 2004 and sought to examine the effects of weight training on body satisfaction among college-aged women with body-image disturbances. They found that weight training actually increased body satisfaction among women with distorted body images. The researchers also praised weight training's immediate feedback that allowed women to increase their weight loads as their strength increased. Lastly, weight training added to the overall health of a woman and was easily accessible due to the central location of recreation complexes on college campuses.
In 2006, a study's results were published by Ruth Henry, Mark Anshel and Timothy Michael in an article called "Effects of Aerobic and Circuit Training on Fitness and Body Image Among Women." This appeared in the Journal of Sport Behavior and examined the effects of weight training on fitness and body image among women. The researchers concluded that weight training enhanced both body image and overall feelings of well-being. Interestingly enough, the women who experienced the greatest improvements included those who were heavier and who were not previously involved in any other regular physical activity. Even more interesting, several of the participants actually gained an insignificant amount of weight during the study, but still reported improved body image as a result of weight lifting.
Finally, weight training for women has also been shown to drastically improve mood as reported by Courtney Rocheleau, Gregory Webster, Angela Bryan and Jacquelyn Frazier in their article "Moderators of the Relationship Between Exercise and Mood Changes: Gender, Exertion Level, and Workout Duration," which appeared in Psychology and Health in 2004. They found that positive mood benefits were apparent after one bout of exercise and in as little as 10 minutes of activity. Furthermore, women who participated in weight training exercises reported the lowest post-exercise negative mood, when compared to those who participated only in cardiovascular activity.
What conclusion can fitness facility directors draw from all this research? In order to encourage more women to use the weight room, an educational class teaching the benefits, myths and tips of weight training may be needed.

ABOUT THE AUTHORS
Jaclyn Haines is an undergraduate student at the University of Dayton currently studying Sport Management, Marketing and Spanish.
Abigail Thrine is the assistant director for Facility Operations for the Department of Campus Recreation at the University of Dayton.
Dr. Peter Titlebaum is associate professor of Sport Management at the University of Dayton with more than 25 years of experience teaching and coaching.
Corinne M. Daprano is an associate professor of Sport Management for the Department of Health and Sport Science at the University of Dayton with more than 20 years of experience working in the sport and recreation industry.

If You Want What Most Do Not Have...

2010-10-27T07:21:00.000-07:00

Do What Most Will Not Do!

I learned this concept well when I was a teenager. It is a gutsy mindset to go where most will not go. But, it is a 'crazy' rewarding notion beyond words when you go for and get what you want...exactly what you want, no matter what that want is.
I decided to write this article just because of the consistent querry I have been receiving lately. I don't know if it is a sign of the big holiday anxieties kickin' in but, every year around this time I have so many people asking me this same question over and over and over again... This question comes in a few versions, but, really just asks the same thing- "I want six pack abs...what exercise(s) should I be doing?" "I want to lose more body fat, what should I eat"..."I am not dropping any weight, what the hell am I doing wrong?"...My response to these types of questions has been the same for 26 years. NEVER have I waivered. NEVER have I beaten around the bush. Never have I given anything but a clear, concise and make no mistake about it response. People seem to want that elusive killer body. And, I am confident beyond any reasonable doubt that if you truly want to have a body that looks kick butt...goes kick butt...feels kick butt...and a mind to go along with it then, there are a few ways you can go about getting there. But, I can assure you this: there is really only 1 best way to GET. FIT. DONE. and get that body and that life that is seemingly elusive to you. Like anything else in life, real results demand pure desire and a strict adherence to some basic rules.

Here are my top 10 rules that I know will help you achieve all the success you desire from your training and your nutrition. As you read ahead trust that from here on you will stay true and dedicated to your health and your life.

RULE 1: Have Desire, Dammit! I said desire because it suggests a bit more than a want. If you truly desire something...anything...that desire to achieve has to be unequivocally spoken and acted upon. There can never be distractions, excuses, inconsistencies and B.S. that will take your eyes off the goal. There are never any buts, cant's, waiverings, compromising, wishy-washy namby pamby-ing for any reason...period...Period! This is about you. No one else. Focus on you.

RULE 2: Stay In Charge. If you find you have a tendency to break-down and take on any of the self sabotaging characteristics included in the above mentioned rule 1...DO NOT GO THERE!Lose those thoughts right now. REPEAT: DO NOT EVER GO THERE.

RULE 3: Be Trend-Free. Trends suck. They do not work. They never did work. They never will work. Do not follow trends. Follow trends and you are following the herd. Have you seen the herd? Not pretty...

Rule 4: Everything out there is a trend.

Rule 5: Love muscle. (Do not get dirty here) If you are not strength training, you are not building muscle. If you are not building muscle, you are burning muscle. If you are burning muscle, you are getting fat. Love muscle. We love muscle at
Matt Jennings Boot Camps!

Rule 6: Go Sugar-Free. Sugar sucks. If you call your better half "sugar" I guess that's good. If you are putting sugar in your mouth (remember, do not get dirty...) that is not so good.

Rule 7: Stay Sugar-Free. Sugars that suck: bread, pasta, pretzels (anything and everything flour) rice,dairy, grains (wheat, multi,dark, white, black,purple, indigo blue...who cares...)The unpopular truth is that grains are NOT good for you or me. Hey, don't blame me. I'm just the messenger. I wish ALL this stuff was good for us. Remember the herd? Watch the herd. They load their food carts with a wide variety of ALL this stuff.

Rule 8: Eat Well / Drink Well. Wild caught fish, grass fed-free range-anti biotic-free meats and poultry,
locally grown fruits and vegetables, raw nuts and seeds + organic and sugar free nut butters, stevia sweetened whey protein, a cup or two of coffee or tea, water...water...water...a little vino is not so meano, and best to stay clear of beer

Rule 9: Train With Intensity. H.I.I.T. High Intensity Interval Training= Brief-Intense-and not everyday!
We do H.I.I.T. at Matt Jennings Boot Camps

Rule 10: Do Not Become a Slave to Exercise. Train hard but rest harder. Great results come with smart progressive training as well as smart eating. Do not get into the rutt of more exercise is better. More exercise just bangs you up, leaves you tired, depleted and depressed. Remember, that is not what exercise is all about. Be happy of what you are capable of and enjoy what you know you are going to accomplish. Love your life...your gifts...your family...your friends. Be always grateful of who you are and what you mean to the "bigger picture".

Bonus Rule 11: Matthew 5:13-16. You are the Salt of the Earth. Never ever let that salt become dilute.

Train Hard...Rest Harder...

2010-08-22T14:21:00.000-07:00

I found out how important recovery was years ago when I looked at response rates from a sound training program, with and without the inclusion of critical recovery time (off) from effective training.

I learned from experimenting with my own training, some other trainers I coached and dozens of my clients’ training, and came to a pretty consistent finding of how many days of exercise (intense) per week were seemingly most effective for a progressive response from High Intensity Exercise.

And, it always came down to 2-3 days per week (8-12 workouts per month).

I will be honest with you…

Those numbers are on the HIGH side of frequency to attain some substantial gains from training.

I say that because of personal evidence with my own HITraining and some research I found that suggests that most fitness enthusiasts GROSSLY overestimate their body’s ability to recover from strenuous exercise.

Here is just one of the sources I looked at.

In Neuromechanical Basis of Kinesiology (second edition) Roger M. Enoka, PhD (Human Kinetics) p.279 "Delayed-onset muscle soreness is most pronounced at 24-48 hr after exercise. Although there is evidence of structural damage immediately after exercise, significant changes also occur in the days after exercise (Howell, Chleboun, & Conatser, 1993). From 4hr to 4 days after the exercise, there is an increase in phagocytic activity, which marks the presence of an inflammatory response. Because of this association in time, it has been suggested that delayed-onset muscle soreness is a consequence of the inflammatory response (Stauber, 1989).
However, the consequences of strenuous exercise, especially eccentric contractions, are not confined to a few days after exercise; MRI studies have indicated marked swelling of injured muscles (normal with effective excercise) for up to 10 days and increased signal intensity for up to 60 days after exercise (Fleckenstein & Shellock, 1991; Shellock, Fukunaga, Mink, & Edgerton, 1991b).

Hey, this stuff just jacks me up.I just hope this shows you some evidence(I have SO much more to support my reasoning) of why I find it absolutely ESSENTIAL for introducing a RECOVERY PHASE in your Matt Jennings Boot Camps Program that is based in science, as well as on my belief in the BRIEF, INTENSE, INFREQUENT... REPEAT exercise concept.

But... RECOVERY does not mean do nothing. It would better be described as ACTIVE RECOVERY. And this is what I mean by AR...

While you are in your ACTIVE RECOVERY phase, try to get out and do a few new and fun things that you might have put off that will keep you active while your body does it’s innate “thing” and, ultimately expresses your new level of strength and fitness from all of your HARD WORK!

Here are a few on my list:

1. Mountain Bike or hike. Two local places to go are Allaire State Park (Wall) and Hartshorne Woods 300 Navesink Avenue, Locust, NJ (Buttermilk Valley Entrance)

2. Barefoot Beach Walk. . Nothing like kickin’ off the ‘kicks’ and going for a long, deep sand walk…awesome! Your feet and calves will light up, baby !

3. Learn how to surf. A buddy of mine and one of the best east coast surfers (Sam Hammer) has a kick butt, local surfing school. You can contact Sam at SAMHAMMER79@GMAIL.COM or call 732.966.6430. (Sam is one of the nicest and most humble pro athletes you will ever meet…)

Consider some of these ideas. I know you probably have a much larger list of ideas, and I would love if you shared some . It might get me and my family to try some new things that we may have not considered.

Thanks-Peace & God bless
Matt

It Comes Down to This...Every Time...

2010-08-16T10:39:00.000-07:00

Last week a buddy of mine was at one of my boot camp classes, and he out of the blue just busted out a quote: "Discipline is remembering what you want". I just responded with a big "Yeah, BROTHA...Damn good quote!" That either set a tone for some or had no effect at all; but, I thought the quote was worth while memorizing...so I have. Then, that same night I was reading an article about University of Alabama's Head Foot Ball Coach, Nick Saban,(they hold 13 national titles)and this guy was just throwing all kinds of great quotes through out the article that would most definitely have an impact on anyone who desires to take their game or LIFE to the next level.

Here are a few of his quotes...

"Alot of guys talk about maintaining," "That just doesn't exist here(at University of Alabama)"... "You never stay the same. You either get better, or you get worse."

"How you do anything is how you do everything"
(That one just says it all in my eyes...a bad ass quote, NO DOUBT!)

And finally, these are the three words that Coach Saban makes every player expunge from their vocabulary-
CAN'T.
HOT.
TIRED.
(Alright, I get it...not bad. Great athletes do not whine.)

(This one is not from coach Saban, but it deserves a place right here along the others.)
It is something I remember my dad saying to me years ago. I was 19 and I took a leave of absence from college to prepare and compete for the Teen National Bodybuilding Championships. One day before I took off for the gym my dad pulled me aside and said, "Son, I reckon we are all gonna' be here for a relatively short stay and dead for a very long time. So, anytime you get a chance to kick ass and set your mark here in this life... you better KICK ASS!"

I am not exactly sure why he chose that particular moment to share that idea with me, but, I am sure that day's workout was "BRUTAL BY VOLITION"(Cool...I just made that up) and most definitely effective! I still pull up my dad's "Kick Ass" quote everytime I am confronted with an opportunity to bust out of my comfort zone and accomplish something worthwhile.

By the way I did make good on the advice my father gave me back in 1985. I won the heavyweight Teen USA and National Bodybuilding Championships. It became abundantly clear to me early on that the three things you MUST have to achieve anything worthwhile is DISCIPLINE, PASSION and a relentless... unshakable BELIEF in your abilities to do WHATEVER YOU WANT! And in the end you can and should EXPECT VICTORY!
EXPECT...BELIEVE...ACHIEVE!

The Nutrition Cycle

2010-06-21T11:02:00.000-07:00

We are in the warmer months and that can only mean one thing for the "hunter/gatherer" minded: Locally grown fruits and vegetables are abundant so gather and EAT these foods to fire up your nutrition.
We know that we can get lean grass fed meats and free range chicken and fish ALL YEAR LONG, right?
Now is a time when we should FOCUS on the gathering idea where we set up our meal plan to look something like this: Mon-Wed-Fri we consume Free range eggs, locally grown lettuces, carrots, cabbage, string beans, beats,(Matt's Slaw) strawberries, blueberries, raw nuts and seeds. These foods will activate your enzyme systems, vitamin and mineral pools, kick up alkalinity(your nervous system THRIVES in a slightly base or alkaline environment) and, will most definitely drive a big surge of energy back into your life; real imortant stuff especially after a weekend of partying and full-on goofing off. And you know you will goof off on summer weekends...we all do! Now, a little change up; let's say by Thursday you start putting the hunter concepts into play by eating lean, grass fed and hormone free meats, free range chicken and fish along with The BIG ASS SALAD (Matt Jennings Boot Campers know what a BAS is). Hey, this is just in time for the weekend when you will be sparking up the grill (and throwin' down the margaritas.) To me cycling our food choices in this way makes sense because it is only during the summer we can easily find locally harvested fruits and vegetables that would other wise need to be transported from other states and countries during our colder months. Try to look at this idea of nutrtion as a seasonal nutrition cycle. And from a common sense approach, you could probably assume that mother nature has a way of saying that if these nutritious foods are readily and appropriately available to our region now, we should probably also assume that we would be best inclined to consume them now and, in large quantities before the harvest ends. The long and short of this message is to just do your best to follow the summer's nutrition cycle and drown your body in the most nourishing and energizing foods you will consume all year.

THE B.O.M.B.

2010-04-19T11:54:00.000-07:00

Check out this recipe.
If you enjoy burgers...This one is THE BOMB! (bacon,onion,mushroom,burger)

1.5lbs Organic lean ground beef (Grass fed, hormone/anti biotic free is best)
1/2 medium organic red onion chopped
5 slices of uncured bacon (microwave for 5 minutes and cut up to small pieces)
2 oz. organic portabella mushroom caps washed and cut up
2 whole eggs
3 pinches of sea salt

Mix all ingredients in a large bowl.
Hand pack equal portions of mixture. Try to portion out 5 burgers
Preheat grill on high-spray with a high heat grill spray and throw down the burgers.

Grill burgers medium rare to medium well (Loose burgers if less grilled ie. rare-burger may fall apart.)
They may not be the prettiest burgers, but they do ROCK!
Hey, If you need your bomb between something, try Ezekiel 4:9 Sprouted Grain Bread

When the Government Trumps Parents

2010-02-21T06:52:00.000-08:00

In 32 out of 50 of our United States, parents have no choice but to sacrifice the health of their children by getting them useless and senseless vaccinations. And, since 1982 congress has allowed the lobbying pharmaceuticals to triple the amount of vaccinations that are manufactured and distributed to our medical community so that our children can be mandatorily overdosed with these brutal and insidious drugs. It should seem obvious by now that government has taken on the role of "parenting" our children and this is how things have worked out so far:
-1982-From birth to 18 years of age, children were vaccinated with 23 total doses of vaccines.
The occurence of spectrum related autism at that time was 1 in 10,000.
-In the 1990's it was 1 in 2,500
-Today, vaccinations from birth to 18 years has increased to 69 total doses and autism has increased to a staggering 1 in 100 children...1 in 100!
Do we need some more stats on what our loving government has done to our children?
Alright, here we go...
1 in 6 is diagnosed with a learning disability
1 in 9 has asthma
1 in 450 develops diabetes
We have the sickest child population we have ever had in the history of our population, and we give them 3 x's the amount of vaccinations that they received 20-30 years ago.

And disease, not health, of our children is the blame of FAR MORE than just the vaccinations:

How's that food pyramid and lack of exercise working out for our kids?:

In the last 30 years childhood obesity has TRIPLED here in the United States.
Besides the stigmatism and self esteem issues that these children are living with everyday, there are other immediate and long-term health impacts they will have to deal with:
-Obese youth are more likely to have risk factors for cardiovascular disease, such as high cholesterol or high blood pressure.
-In a population-based sample of 5- to 17-year-olds, 70% of obese youth had at least one risk factor for cardiovascular disease.
-Children and adolescents who are obese are at greater risk for bone and joint problems, sleep apnea, and social and psychological problems such as stigmatization and poor self-esteem.
-Obese youth are more likely than youth of normal weight to become overweight or obese adults, and therefore more at risk for associated adult health problems, including heart disease, type 2 diabetes, stroke, several types of cancer, and osteoarthritis.

And things just keep getting worse.
The elimination of so many school's physical education and exercise programming have not helped matters. A coalition called Up2Us finished a report showing that schools nationwide have suffered $2 billion in cuts on sports and physical education programs.
According to the report, the cuts have caused a rise in student sick days, overweight and obesity, and violent behavior.

And government has most certainly had their shot at helping us make the most sound choices for the health and wellbeing of ALL of us Americans. A message that should have held utmost importance for the powers that be; A message that should have been embraced and shared amongst all american families alike. Well, the government has taken what should have been such an awesome and pervasive message and decided to let the almighty dollar rule their conscience. The government, in essence, has BLOWN IT...BIG TIME!
Remember, they assumed the responsibilities to their country's health. They, in their own bureaucratic disregard for truth to their public, have caused great pain and suffering amongst all of us.
Now, more than ever, it is crucial that parents need to understand the absolute necessity to take control and put the future of their own health and the health of their children into their own hands.
We as parents have to come to the conclusion that healthy lifestyle habits, including healthy eating and physical activity, WILL lower the risk of our kids becoming overweight, obese and developing disease.

We as a nation can no longer continue to leave any of the responsibilities of our children's health and wellbeing to our governing agencies. If we do, it will be abundantly clear and predictable of how bleak and sick the future will look like for our child population.

As far as right now, here is a heart breaking and sobering fact:

This current generation of children will be the first generation in the history of man that WILL NOT outlive their parents!

But, this DOES NOT have to be!

Moms and dads, you are the role models and the very gate keepers of your child's future.

Stand up for them!

Love them!

Teach them!

Show them!

Be the great role models your children so desperately need.

And give them EVERY SINGLE CHANCE to have great health, wellbeing and success that they are so deserving to enjoy.

That is the reason we decided to have children in the first place, isn't it?

I am here to help you and your children.

I would love to help you discover the truth of what a healthy, fit and wellbeing lifestyle can do for both you and your family.

Thanks & Peace-
Matt
matt@shiftxtr.com or matt@mattjenningsbootcamps.com

How Many Ways To Wellness?

2010-02-06T09:07:00.000-08:00

About 2 weeks ago I received a phone call from a woman who was the HR director for a small pharaceutical company in Cranbury, NJ. The company was looking for someone to give a fitness and nutrition lunch and learn workshop, and somehow my name came highly recommended to fill the spot. Pretty cool I thought; I enjoy speaking with groups who may get something out of my sharing a few ideas on the topics of fitness and sound nutrition. But, during my conversation with this HR director, I began to understand that her idea of wellness and my idea of wellness were profoundly different. She explained to me that the company has a wellness program that gives points to their employees for every "preventative" medical examination that they participate in. So, I responded with "Hmm...points for an exam. What is preventative in the medical examinations?"
And she said with great affirmation in her voice that "The exams... whether for eyes, blood work, chest, etc... are offered to give early detection of possible disease." She sounded completely sold on the company's wellness program. So, I decided to ask a few more questions to make sure that what I was hearing on the other end of the phone was either a possible mutual 'misunderstanding' on the topic, someone's ignorance, or maybe just pure stupidity. Well, my conclusion was that of a combination of her ignorance and stupidity. This person was totally clueless in comprehending what preventative medicine really means: an oxymoronic concept; and, what actual disease prevention is: kick ass nutrition; managing stress; and efficient and effective exercise. This 20 minute conversation confirmed for me that there really is such a skewed interpretation of wellness information out there. And this information, ostensibly bad and dangerous, just keeps getting recycled over and over again, and infecting anyone ignorant enough to listen to it.
Hey, I will just keep doing what I do; spreading what I believe is the truth in how we can all best prevent disease and stay well and strong for the long haul.
Stay well...
Stay strong!

14 Day Transformation Plan That WILL Cut The Fat

2010-01-31T12:13:00.000-08:00

Saturday, November 21, 2009
CUT THE CRAP (I mean carbs) & SEE what happens
170lbs. 8.5% B.F. Current energy level from 1-5? 3.5

1 Large Grapefruit

3 egg goat cheese, onion and spinach omelet
w/ 3 slices uncured bacon

Large Mesculine Salad with 1 hardboiled egg
And 5 oz grilled chicken breast with raspberry vinaigrette dressing

2 tablespoons fresh ground organic peanut butter (Whole Foods™)

6oz of sliced roaster chicken

1 scoop whey protein powder (PROGRADE® Lean)
mixed in water

Sunday, November 22, 2009

3 egg (cage free-organic) onion and aged goat cheese omelet
w/ 3 slices of Uncured Hardwood Smoked Bacon (Applegate Farms®)

1 Scoop Whey Protein Powder (PROGRADE® Lean)
Mixed in water

A handful of Raw Almonds

2 tablespoons of organic fresh ground peanut butter

Large Tre Colore Salad (Ate @ Diner)
with 8oz chicken breast
and Vinegar and oil dressing

Monday, November 23, 2009

2 egg (cage free-organic) onion omelet
w/ 2 slices of Uncured Hardwood Smoked Bacon (Applegate Farms®)

A handful of Raw Almonds
WORKOUT: 1 scoop of whey protein powder (PROGRADE® Lean)

1 tablespoon of organic peanut butter

4oz Laura’s Lean Patty (Grilled Rare)
Note: You can find a 32oz box(frozen) Laura’s Lean Beef Patties at any Supermarket

6oz Wild Caught Alaskan Salmon
Marinated in a sugar free garlic/herb marinade
Over a large Organic Mesclun/ baby spinach salad
w/ raw sunflower seeds, and dressed with a Caesar dressing

Tuesday, November 24, 2009

3 egg goat cheese/sweet onion omelet

PROGRADE® Lean
Mixed in shaker cup
w/2 ice cubes and 6oz water

2 Tbls. Organic Peanut Butter

PROGRADE® Lean
Mixed in shaker cup
w/2 ice cubes and 6oz water

Handful of Raw almonds

6oz Grass Fed Beef (http://www.simplygrazin.com/contact/
-Available at WHOLE FOODS®)
Over a large Mesclun and baby spinach salad with sliced onion, aged goat cheese, raw sunflower seeds and balsamic vinaigrette olive oil dressing

Wednesday, November 25, 2009

3 egg onion omelet
w/ 2 slices of Uncured Hardwood Smoked Bacon (Applegate Farms®)

PROGRADE® Lean (post-workout)
Mixed in shaker cup
w/2 ice cubes and 6oz water

Mixed Raw Nuts and Seeds throughout day
(Almonds, Pumpkin Seeds, Sunflower Seeds)
Large Grilled chicken salad from diner.
Dressed with balsamic vinaigrette
1 glass of Cabernet Sauvignon

Thursday, November 26, 2009 Thanksgiving Day

Raw Nuts from shell
(Brazilian, Walnuts, Almonds)

3 egg goat cheese omelet
w/ 3 slices nitrate free, low sodium bacon

1 Tbls. Organic Cashew Butter

3oz nitrate free turkey sausage (from TRADER JOE’S)
And a small plate of roasted peppers, olives & fresh shrimp

I filled my plate with Turkey
and small sides of green peas and pan sautéed Brussel sprouts.
Half a glass of Red Zinfandel

Friday, November 27, 2009

Medium Grapefruit

3 egg onion omelet
And 3 slices of Uncured Bacon

Shelled walnuts, almonds, Brazilian nuts

2 Tbls. Organic Almond Butter

My wife and I attended her 25th High School Reunion
I NEVER worry about this slight excursions from my eating
Or meal goals. There was a buffet table of good foods and crap foods.
Make the BEST choices available that are consistent with your
Nutrition goals. My goal is to stay in FAT BURNING MODE (FBM)
As frequent as possible. So, these were the foods that were sound choices for my FBM…

4oz grilled salmon, 4 oz thinly sliced lemon chicken breast
A side of slightly steamed, garlic sautéed string beans
with a combination of Caesar and Spring Mix Salads, with a red wine vinaigrette.

My dinner plate was full and that amount of food was certainly enough.
I chose to not have dessert or ANY alcoholic beverages.
WHY? Because they would simply violate my fat loss goals. Remember, the goal is to become essentially a FAT BURNING MACHINE!
And I got to remain a fat burning machine ALL NOT LONG! And I woke up ready to “KICK ASS”.

Saturday, November 28, 2009

First week on this very low-No carbohydrate diet.
I FEEL AWESOME!
Bodyweight 167
Bodyfat 7.5%
Energy Level… A SOLID 4!
This type of eating really is not a big deal. Just do not get caught up in
Any of the hangups you may have about your food addictions. Because, you really DO NOT have food addictions. It is just that crap food happens to be pretty tasty, and you allowed your self to settle for the convenience of these easy to get “foods”. But, these “foods” never really served you well in the first place, right? And, as you continue with your new way of eating, you will realize that ANY poor food cravings you once had are no longer cravings for you at all! Why is this? Well, when your body receives great nourishment, it continues to only want these foods that provide just that… GREAT NOURISHMENT! That is ALL your body ever wanted from food to begin with. You can believe anything you want, but it is my belief that food is our bodies fundamental source of survival. And really Nothing more, nothing less than that. Try to use this concept when you get an urge to stray and gorge. STAY ON POINT WITH EATING! This is the MOST IMPORTANT AND CRUCIAL IDEA TO REAL SUCCESSFUL AND SUBSTANTIAL WEIGHT/FAT LOSS…PERIOD!

1 whole egg and a lot of egg whites red onion and aged goat cheese omelet with 2 slices of Hormel® uncured bacon.
Note: (We ran out of eggs, so we substituted egg whites. Our eldest son only likes egg whites, so we always have a container of them in the fridge)

Large tablespoon of Organic Peanut Butter

1 rounded scoop PROSOURCE® NytroWhey EXTREME
w/ 4oz water and 2 ice cubes mixed in a shaker bottle

5oz Grass Fed Grilled Beef (rare)

We had dinner at CHARLIE BROWN’S® STEAK HOUSE
First I had 2 plates at their unlimited Farmer's Market Salad Bar
Mixed greens with baby spinach salad, black beans, garbanzo beans, chopped hard boiled eggs, pitted olives, sunflower seeds and dressed with a wine vinegar and olive oil. Salad before a meal is ALWAYS a good idea. Great nutrition before the main course, and it fills you up!
I ordered the 16oz chopped steak (grilled medium rare), no sauce on top, drop the side of fried onions, and I took the baked potato.
For drink…Club soda with lemon.
Finish half of the 16 oz chopped steak and bring the other half home along with the baked potato.
Eat the other 8oz of steak tomorrow (another meal…cool!) and give the baked potato to the dog with her dog food.
Eating out IS easy, and should never be lethal to your ideal eating plan.

Sunday, November 29, 2009

Sundays are best to prepare for the coming week.
Hard or soft boil a couple dozen cage free eggs.
Grill 4 lbs. of chicken breast so you have a lean protein
ready to go for meals. E.g. grilled chicken over salad.
Remember…4oz is considered a serving of protein.
0 carbs, almost all protein at 24 grams per 4oz serving.
Easy math 4lbs. of grilled chicken breast = 16 meals!
Make Life EASY & Get grillin’!!!

3 egg onion omelet

2 Tablespoons Organic Peanut Butter

6oz burger (left over from last night’s dinner)

A handful of Raw Almonds

“BIG ASS SALAD”
Spring Mix (Mesculin Leaf) Salad
w/ raw cauliflower, cherry tomatoes, sliced half avocado, 1 cup cole slaw, ¼ cup TRADER JOE’S® Roasted Flax Seeds and 6 oz Wild Caught Alaskan Salmon (grilled rare), with Ken’s Steak House® LITE Northern Italian w/ Basil & Romano dressing

1 Scoop Whey Protein mixed with 4 oz cold water

Monday, November 30, 2009

2 hard boiled eggs

3 egg omelet
w/2 slices of nitrates/nitrites free turkey bacon

Post-Workout
1 scoop whey protein powder
Mixed in shaker bottle with an ice cube and water

2 Laura’s Lean Beef Patties grilled medium rare (No Bread)

2 handfuls of Raw Pumpkin Seeds, Raw Almonds
And Raw Sunflower Seeds

4oz marinated grilled steak sliced thin
Over slightly sautéed cauliflower, broccoli and Brussels sprouts

1 scoop Whey Protein Powder
Mixed in shaker bottle with an ice cube and water

Tuesday, December 1, 2009

3 egg onion omelet
And a tablespoon of Organic Almond Butter

Handful of Raw Almonds, Pumpkin Seeds and Sunflower Seeds

‘GET FIT DONE’ Smoothie
10 frozen Strawberries
3 Ice Cubes
6 oz water
1 Scoop Whey Protein Powder
1 Teaspoon Organic Cacao Powder
1 Tablespoon SPECTRUM® NATURALS Organic Coconut Oil
1 Tablespoon Organic Peanut Butter
1 packet Sweet Leaf® Stevia
2 Juice Plus® Garden Blend/2 Juice Plus® Orchard Blend
Blend it…Drink it…POWERFUL STUFF!

Handful of Raw Almonds, Pumpkin Seeds and Sunflower Seeds

Nature’s Promise Chicken Breast Stir Frye
6oz cubed chicken breast in hot pan with
Ken’s Steak House® Lite
Northern Italian w/ Basil & Romano Dressing
Heat up chicken in pan for 3 minutes before adding
Raw Bok Choy, Broccoli, Onion and Mushroom
Make sure chicken is properly cooked, and vegetables
should be firm or slightly ‘crisp’

Wednesday, December 2, 2009

2 Hard Boiled Eggs

3 egg onion omelet
w/ 1 Nature’s Promise Spiced Apple Chicken Sausage Link

Handful of Raw Almonds, Pumpkin Seeds and Sunflower Seeds

1 hard boiled egg
w/ 1 Nature’s Promise Spiced Apple Chicken Sausage Link
1 Tablespoon Organic Almond Butter

Handful of Raw Almonds, Pumpkin Seeds and Sunflower Seeds

Chile Rubbed Baked Chicken Breast (6oz)
With Sautéed cauliflower sprinkled with a little parmesan cheese;
And 10 Asparagus Spears steamed in balsamic vinegar

Thursday, December 3, 2009

3 egg onion omelet
w/ 1 Nature’s Promise Spiced Apple Chicken Sausage Link

Handful of Raw Almonds, Pumpkin Seeds and Sunflower Seeds

‘GET FIT DONE’ Smoothie
10 frozen Strawberries
3 Ice Cubes
6 oz water
1 cage free egg (raw)
1 Scoop Whey Protein Powder
1 Teaspoon Organic Cacao Powder
1 Tablespoon SPECTRUM® NATURALS Organic Coconut Oil
1 Tablespoon Organic Peanut Butter
1 packet Sweet Leaf® Stevia
2 Juice Plus® Garden Blend/2 Juice Plus® Orchard Blend
Blend it…Drink it…POWERFUL STUFF!

1 scoop Whey Protein Powder (post workout)
Mixed in shaker bottle with an ice cube and water

Handful of Raw Almonds, Pumpkin Seeds and Sunflower Seeds

Kathy’s Lean Beef Chile
1.2 lbs of Laura’s Lean® Ground Beef
1 small onion sautéed in tbls. olive oil
1 -14.5 oz can of sodium free diced tomatoes
1 -8 oz can of sodium free tomato sauce
1 -16 oz jar of Muir Glen Organic Black Bean and Corn Salsa
1 -15.5 oz can of Nature’s Promise® Organic Black Beans
Spray Pan with PAM® and quickly brown the beef (2 minutes)
Then add all other ingredients till heated up
Serves 4 (you can serve over organic brown rice if you like)

Friday, December 4, 2009

Today I am 7.5% Body Fat and weigh 168 lbs.
My energy level from 1-5 is a solid 5!

3 egg omelet
w/ 2 slices of uncured bacon

‘All Jacked Up’ Smoothie
10 medium size frozen strawberries
3 ice cubes
1 cup water
1 scoop Whey Protein Powder
1 teaspoon CACAO Powder
1 packet STARBUCKS® VIA Ready Brew Italian Roast
1 packet Sweet Leaf® Stevia
2 Juice Plus® Garden Blend/2 Orchard Blend Caps
Blend…Drink…RIPP IT UP!

PROGRADE® CRAVER

3 egg onion omelet (This was dinner at a diner)
And a baked potato (Rarely do I have a baked potato. But, I have the luxury to goof off at times, so I do)

Analogy for Nutrition BEFORE Exercise

2010-01-31T10:59:00.000-08:00

This morning I was sitting at a pew during mass. My mind drifted a bit (I tend to do that during mass) and, for some reason I could not help but think about helping others understand the importance of good nutrition and it's absolute role for success in how it relates to training. I do not care if you are a high school or collegiate athlete; a pro athlete with a multi-million dollar contract; or a regular you or I. If we are to assume everything we desire from our fitness lifestyle, we MUST understand that what we put into our bodies will have the GREATEST impact on the success of our exercise program.
Explaining this idea in nutrition terms does not always click so well at times. So, I came up with this analogy:

If you were stranded on a remote and dangerous island, and had nothing but a row boat with a hole in the bottom what would you do?

a. Just stay on the island and hope for rescue before your circumstaces got really bad?

b. Get in the leaking boat and paddle as hard as you can in the hopes of getting to a safe destination before your boat finally sank?

or

c. Be resourceful and find something to plug the hole before you started your safe and successful journey to safety?

Make no mistake...

If you want success from ANY exercise program (MattJenningsBootCamps, etc.), do not take any chances. Make sure you have a sound nutrition game plan in place first. Then, you can EXPECT to arrive at your destination with great success!

Eating Fat is a GOOD Idea...Why?

2010-01-31T10:55:00.000-08:00

Shocking Study: Eating Saturated Fat Healthier For You Than Restricting It

by Jimmy Moore
Saturday, 29 December 2007
Dr. Jeff Volek says controlling insulin is vital to blood lipidsA little over two years ago, I shared with you this study on the connection between metabolic syndrome and livin’ la vida low-carb. The researchers were Dr. Jeff Volek from the University of Connecticut and Dr. Richard Feinman from SUNY Downstate Medical Center in Brooklyn, NY and they were absolutely fascinated by the rather obvious intertwining of a natural dietary approach like low-carb improving virtually every single area of metabolic syndrome (a precursor to diabetes, heart disease and stroke), including obesity, high triglycerides, low HDL “good” cholesterol, high blood sugar, hypertension and insulin resistance.Now there is brand new research from these same two researchers with something quite startling regarding a comparison between a low-fat and a low-carb diet as it relates to inflammation and saturated fat in the bloodstream.

Lead researcher Dr. Jeff S. Volek, PhD, RD from the Department of Kinesiology at the University of Connecticut and his team of outstanding researchers (including Dr. Feinman, Dr. Stephen Phinney, and the soon-to-be Dr. Cassandra Forsythe, among others) tested the various components of metabolic syndrome comparing a carbohydrate-restricted diet with a low-fat diet in overweight men and women over a 12-week period. The study participants were split into one of two groups:

VLCKD (very low-carb ketogenic diet)–1504 caloriesFat/Protein/Carbohydrate ratio of 59/28/12

OR
LFD (low-fat diet)–1478 caloriesFat/Protein/Carbohydrate ration of 24/20/56
What did Dr. Volek and his team of researchers find?
Total saturated fatty acids in the blood actually DECREASED in the VLCKD group while the anti-inflammatory markers also “significantly decreased.” Meanwhile, the LFD group, which consumed two-thirds less saturated fat than the VLCKD group, saw an INCREASE in total saturated fat in the bloodstream despite reducing fat intake.
This was totally unexpected as the conventional wisdom regarding saturated fat consumption is that it causes an increase in inflammation which leads to a worsening of the metabolic syndrome conditions and overall health. But that’s not what happened.
“A very low carbohydrate diet resulted in profound alterations in fatty acid composition and reduced inflammation compared to a low fat diet,” the researchers concluded.
This study was published in the November 29, 2007 issue of the scientific journal Lipids.
So what are we to make of this research in light of all we’ve ever been told about saturated fat? Doctors and nutritionists have long told their patients with metabolic syndrome symptoms to eat a low-fat diet and now science like this one is showing the shortsightedness of this unproven recommendation. Livin’ la vida low-carb is making great strides behind-the-scenes because it is an excellent way to reduce triglycerides and other essential health markers related to inflammation.
Dr. Volek says this new study shows how a controlled-carbohydrate nutritional approach is “adding to the evolving picture of improvement in general health beyond simple weight loss in keeping blood glucose and insulin under control.” And he believes this hyperinsulinemia is the root cause behind obesity, diabetes, and a whole host of other preventable diseases that all improve with the use of a low-carb diet.
Interestingly, the Volek study in Lipids is only a small portion of a much larger study currently under peer review. The full study shows even more improvements in blood lipids (cholesterol) with the stunning conclusion that “lowering total and saturated fat only had a small effect on circulating inflammatory markers whereas reducing carbohydrate led to considerably greater reductions in a number of pro-inflammatory” markers. Dr. Volek says this puts the onus of health risks back on the consumption of carbohydrates.
“These data implicate dietary carbohydrate rather than fat as a more significant nutritional factor contributing to inflammatory processes,” he stated.
Meanwhile, Richard Feinman, PhD from the biochemistry department at SUNY Downstate Medical Center says this new research demonstrably shows why carb-restricted diets work so remarkably well.
“The real importance of diets that lower carbohydrate content is that they are grounded in mechanism: carbohydrates stimulate insulin secretion which biases fat metabolism towards storage rather than oxidation,” Dr. Feinman explained. “The inflammation results open a new aspect of the problem. From a practical standpoint, continued demonstrations that carbohydrate restriction is more beneficial than low fat could be good news to those wishing to forestall or manage the diseases associated with metabolic syndrome.”
Most damning against the low-fat diet hypothesis is the fact that although there was a three-fold higher saturated fat consumption by the VLCKD group, it was the LFD group that experienced higher saturated fat in the blood. Counterintuitive? You betcha!
“This clearly shows the limitations of the idea that ‘you are what you eat,’” Dr. Volek explained. “Metabolism plays a big role. You are what your body does with what you eat.”
I like that–YOU ARE WHAT YOUR BODY DOES WITH WHAT YOU EAT! And that’s why I’m livin’ la vida low-carb because I have all the confidence in the world with what my body will do with the low-carb foods I consume. Controlled blood sugar and insulin levels, reduced triglycerides, lower blood pressure, increased HDL “good” cholesterol, and so much more than I could have ever expected from a high-fat, low-carb diet. It’s hard not to appreciate something like this when your life has been so radically changed for the better. Now the research is showing us why.
Dr. Feinman succinctly repeated and summarized what I blogged about in this previous post regarding saturated fat consumption on the low-carb lifestyle in the following statement about this new study.
“I think even if you allow for tremendous error, it says that if carbs are low, saturated fat doesn’t have much effect on the plasma composition,” he remarked.
And that is why I don’t worry about how much saturated fat I consume as long as my carbs are reduced. Now we have the science to back us up!
You can share your appreciation to Dr. Jeff Volek for his fantastic research by e-mailing him at
jeff.volek@uconn.edu
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as well as Dr. Richard Feinman at
rfeinman@downstate.edu
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.

RESULTS HAPPEN...WHEN?...

2010-01-30T13:41:00.000-08:00

Michael Boyle (a world renowned S&C coach and mentor) sent me this article during the holidays. I enjoyed it and asked him if I could put it on my blog and share it with all of you. Thankfully, Coach Mike obliged…

Please, enjoy this article…it’s a good one

Training Is Like Farming
Michael Boyle

I think I remember Stephen Covey in his book Seven Habits of Highly Effective People making reference to what I believe he called "the law of the farm." The reference was meant to show that most of the truly good things in life take time and can't be forced. Covey described the process of farming and alluded to how it requires patience and diligence to grow crops properly. In addition, farming requires belief in the system. The farmer must believe that all the hard work will yield an eventual long-term result.
As a strength and conditioning coach and sometime personal trainer, the concept has always stuck with me. The process of beginning an exercise program is much like farming or like planting a lawn. There are no immediate results from exercise and there are no immediate results from farming. First, the seeds must be planted. Then fertilizer (nutrition) and water must be applied consistently. Much like fertilizer in farming, too much food can be a detriment to the exerciser. Only the correct amounts cause proper growth. Overfeeding can cause problems, as can underfeeding. As I sit on my farm and wait for my lawn to sprout, I feel many of the same frustrations of the new exerciser. When will I see results? How come nothing is happening? All this work and -- nothing.
The key is to not quit. Have faith in the process. Continue to add water and wait. Farming and exercising are eerily similar. Continue to exercise and eat well and suddenly a friend or co-worker will say, "Have you lost weight"? Your reaction might be, "It's about time someone noticed." Much like the first blades of grass poking through the ground, you begin to see success. You begin to experience positive feedback, clothes begin to fit differently.
When my friends or clients talk to me about their frustration with their initial lack of progress in an exercise program, I always bring up the farm analogy. We live in a world obsessed with quick fixes and instant results. This is why the farm analogy can be both informative and comforting.
An exercise program must be approached over a period of weeks and months, not days. The reality is that there is no quick fix, no easy way, no magic weight loss plan, no secret cellulite formula. There is only the law of the farm. You will reap what you sow. In reality, you will reap what you sow and care for. If you are consistent and diligent with both diet and exercise, you will eventually see results. However, remember much like fertilizer and water, diet and exercise go together. Try to grow crops or a lawn without water. No amount of effort will overcome the lack of vital nutrients.
The law of the farm.
Plant the seeds.
Feed and water properly.
Wait for results; they will happen, not in days, but in weeks and months.

Getting Inspired

2010-01-24T09:08:00.000-08:00

It is Sunday morning and this is the day I take a bit of time

to reflect on the past week and how I can work to improve for the next.

One thing that is constant for me is that I always look for and find inspiration

from GOD, my wife and children, my parents, friends, extended family

and maybe others I have never even met.

But, sometimes it is just a piece of music that I hear.

And for some reason it pulls an intense emotion that

can almost bring a tear to my eyes. I know this sounds a

little corny and I also know we have all experienced this emotion.

And, the moment any of us experiences that feeling

is the moment that we should remember that GOD has put

some great gifts in people so that they may be shared

to help inspire others to realize that there really are

NO LIMITS in our abilities...

to be GREAT CHAMPIONS in our own right;

and that it is an obligation for each of us to do our part

to help inspire and motivate those around us

as well as those we may never get a chance to meet.

I have never met Shawn Lane,

but the talent and gift he possessed

has inspired me too many times to remember.

And, if you enjoy good music…this might even inspire you.

Click here and check this out:

http://www.youtube.com/watch?v=4Yf5eNVik_E

Insist on never setting limits in your abilities to achieve something great!

Your God, your husband or wife, your children and friends

are counting on you to 'show what you got'.

It is why you were given life here in the first place...

So, show the goods baby...show the gift!

Guinness Book of World Records Fitness Boot Camp Workout Worldwide

2010-01-11T09:12:00.001-08:00

This is how we spent our January 9th Saturday Morning.
Throwin it down for a great cause with WorkoutWorldwide.Org
Check out the article in the Asbury Park Press
http://www.app.com/article/20100109/NEWS/1090328/1279/LOCAL03/A+record-breaking+workout?+Could+be

I Guess This is Cool...

2009-12-12T09:03:00.000-08:00

Hey, If EzineArticles wants to give me expert author status, I will take it!

The Future of Fitness in 2010 and Beyond

2009-12-09T12:34:00.000-08:00

What is going on all you fitness crazed braus and sisters? I do hope you are well...
It is December and it is time for my annual fitness year in review.
Sadly, it seems that the fitness industry at large has not made any great inroads into providing a short term, long term or any term solution to our country's large scale obesity epidemic that is not just a national crisis (oh yeah, it is a CRISIS on a freakin' GRAND SCALE) but, a world wide catastrophy (Alright, officially a pandemic).
SCARY STUFF, MAN... SCARY, SCARY STUFF!
The sickening fact that our country has become through both poor nutrition (NOTE-no thanks to some real crap and far too long perpetuated information from the mainstream) and a lack of REAL EFFECTIVE exercise, (NOTE-i.e. GARDENING, even if it is ALL OUT, REDLINE, HIGH INTENSITY INTERVAL WEED PULLING AND LAWN MOWING does not qualify as exercise...) not only more fat, more lethargic and more sick and getting sicker; we have succeeded in passing down to our youth a new disease called TYPE II Juvenile Diabetes. Now, this is just straight up NUTTS!
Man, things have gotten' screwed up big time! And, now we have to make things right. So, what I am going to do is provide some real positive upside strategies that, for lack of a better term, will be the fitness 'trends' of 2010. These ideas will help both our youth and adult populations find what maybe better solutions to acquire better health and well being.
What is done is done. Now, it's time to get this country back to being the STRONG & FIT nation we deserve to be!
Sound good to you?...Cool! Here we go...

2010-The year we will finally get our fit together and GET. FIT. DONE.

Fitness Trend #1- Fitness Boot Camps Will Take Over One-On-One Personal Training

Hey, after this two year long recession who can afford a $60 one-on-one personal training session anymore? Answer=Very few.
Well, with problems comes solutions. And, the emergence of the fitness boot camp has provided the solution to the personal training problem. Boot camps are the HOTTEST thing going on in the fitness world right now! The boot camp model provides the ultimate win-win for both trainers and clients making one-on-one training virtually obsolete. Fitness trainers are better able to leverage their time because they can provide their service to larger groups and maximize profits. Fitness clients (boot camp members) are better able to access personal training services in a unique and dynamic team environment that provides great motivation, energy, social support & accountability for only a third or less of the cost of the average personal training session.
If you are looking to lose weight, look GREAT and feel better in 2010, do yourself a favor... save some of your hard earned $ and simply get better results by joining a local fitness boot camp.
This will be the best decision you will make ALL year!

Fitness Trend #2- Interval Training Will Give an UNDISPUTED Beating To Long, Boring Aerobics Workouts... A BEATING!

Why is High Intensity Interval Training gaining rapid popularity? Because it freakin' works...BIG TIME!
It crushes endurance type training because endurance training (lasting 30-60 minutes or more)
focuses on volume of training. Here is a typical example: Your average runner will pound the pavement for the same amount of miles, at the same pace, over and over, day after day, week after week, month after month...beating down their bodies and getting less than exciting results from that investment of time and energy. They are burning off weight by wasting away muscle and destroying their metabolism at the same time. This method sounds like a poor ROI for someone who really wants incredible, long lasting results from their exercise program.
Now, bring in the power of HIIT. High Intensity Interval Training focuses on a much more substantial variable for productive exercise; and that is quality or intensity of training. HIIT works similar to resistance training in that it stimulates the body's systems to maintain and even gain lean tissue. And gaining muscle is the key to a 'fat rippin', look better, feel better, BE BETTER METABOLISM!Hey, did you know that fat burns in muscle? More Muscle...Faster Metabolism!
Put in yet another way-Unless you want to LOOK like the top 30 minute finishers at any marathon race, it is probably not a good idea to train like one!
If you want science behind this idea just look at these two landmark studies-
The Tabata Study and The Gibala Study
2010 is the year you will "Ripp It Up" with ALL-OUT-EFFORT type of HIIT work, and you will look better naked for it!

Fitness Trend #3- If We Want Improved Health, Performance and A Killer Body Then...

We need to get rid of those unnecessary sugars in our diets!
This is not some kind of trendy, fad type of rhetoric. If anyone still thinks a high carb, low-fat diet works then they probably have not recognized the obvious devastation that this type of diet has caused.
Here is a very short list:
- 2/3 of our population is Overweight/Obese.
-Diabetes up 400% since the food pyramid of 1986 (Recommends lots of grains
and cereals, and low fat)
-A new disease...Juvenile Onset Diabetes (another name for Type II Diabetes)
-Cancer diagnosis have gone through the roof! Highest rates in history.
Hey, what does a tumor FEED on? SUGAR! Hmm...
-Cardio Vascular Disease (High carb diets stimulates the liver to drench the
the circulation with triglycerides and LDL's)
-High Carb diets cause and support Metabolic Syndrome
-A recent John Hopkins University Study has changed the way doctors will treat certain cancer patients. By eliminating carbohydrates in cancer patients' diets, oncologists have found it unnecessary to treat many types of tumors with toxic doses of chemo as well as radiation to shrink or, entirely eliminate the presence of these tumors.

Great books to read and establish a sound understanding of how our bodies REALLY respond to the foods we eat are:
'The New Diet Revolution' by Dr. Robert Atkins, M.D.

'The TNT Diet' by Jeff Volek, PhD RD.

'Protein Power' by Dr.Michael R. and Dr.Mary Dan Eades , M.D.'s

'The Paleo Diet' by Loren Cordain, PhD

KNOWLEDGE IS POWER! READ!

Fitness Trend #4- Fitness Boot Camps For Kids? Yeah, Why Not!

Lets face it many of our school districts have limited or eliminated gym class based on budgetary or other B.S. reasons. The reasons are not that important as the fact that now we have a real issue of addressing the fitness of our youth outside the school setting. (Unless the kids are involved in sports at their school). No worries though, because of Youth Coach Brian Grasso and his International Youth Conditioning Association, there is now a growing trend of youth specific exercise programming in fitness facilities throughout the world. The IYCA has developed incredibly effective programming that is relevant to age groups ranging from 6-9, 10-12, 13-15 & 16-18. The programming takes into consideration the neural development of pre and pubescent kids so they can learn and adapt movement and exercise in appropriate developmental patterns. A real important fact with youth and exercise is this: Kids that are exposed to fun and effective exercise early on tend to continue with a healthy and fitness oriented lifestyle for LIFE!
To learn more please go to International Youth and Conditioning Association

Fitness Trend # 5- Fitness Anywhere & The TRX Will Rule The Fitness Roost

Man, I started using the TRX four years ago. When I was throwing the straps on top of the cable machine at our local health club, everyone was looking at me like I had 3 heads on my shoulders.
Well, four years later I have to say "if you are not using the TRX, you are the odd man out!"
Hey, If you have a chance to use THE MOST PROGRESSIVE & VALUABLE EXERCISE TOOL
the fitness industry has seen in years, JUST DO IT!
You may never go back to "machines" again. http://www.fitnessanywhere.com/

Alright those are my Top 5 fitness trends for the next year.
Now, I want to close this up by asking- "If I were to give you some real easy tips to follow (well, maybe not so easy in practice) for the ultimate, one-two belly fat burning punch for that kick ass New Year... New Body You...
Would YOU Follow Them?"

a.Change your mindset about food

Eat Lean, hormone and antibiotic free meats;cage-free eggs;wild caught fish(salmon); raw veggies(e.g.BIG ASS SALADS); moderate amounts of locally grown and/or organic fruits; raw nuts and seeds; WATER...WATER...WATER;low-sugar whey protein powder (post workout); and 'Goof Off' now and then. (Read TNT Diet by Jeff Volek)
...Look for my book. It will be available soon!

b. Find a local 'KICK ASS TRX USING FITNESS BOOT CAMP' and ENLIST!

c. Eliminate stress from your life as much as you can. Control whatever you can, and the rest well, is not up to you anyway, so just chill.

Follow these a b c's and YOU WILL HAVE THE YEAR OF YOUR LIFE! I PROMISE!

It's 2010 Baby! Time to 'Ripp It Up' and GET. FIT. DONE.

You WILL Have an AWESOME Year!

Peace-
Matt

Top 8 Holiday Fit Gifts of 2009

2009-12-07T11:24:00.000-08:00

Hey, the holidays...they are UP ON US! And, real quick don't cha know!
And if you are in one of those "I hit the holiday gift buying wall" moments, then I think I may be able to help you out. Why not think fitness gifts?
Here is my official 'top 8 because it's gettin' late' last minute fitness gifts list for 2009:

1.) A Foam Roller

Yep, everyone's rolling! Well, should be anyway. You may have seen foam rollers being used in many health club settings over the last year. It is a self-massage tool that is almost as effective as a professional massage. You use the foam roller to apply low load force or pressure to tissue (muscle) adhesions that can effect how that muscle functions, and how the joint(s) that muscle moves functions. Great for injury prevention as well as jumpstarting recovery from a tough training session! We "roll" in my fitness studio and I hope you do the same where ever you train.

Finding a good foam roller is key. The rollers found at retail sports stores are usually of low quality and wear down pretty quick. I get all of my foam rollers online from http://www.stretchwell.com/

The 36"x6" full roller is the one I use and it is relatively inexpensive.

I have also used PVC pipe that is obviously much more firm than foam, but in my estimation even more effective for rolling. Just go to a home supply store (Home Depot ), and buy a 10'x 4" piece of pipe ($11). Ask service to cut it in half so it is easier to transport. Borrow a friend's chop saw and cut pipe in 12" pieces. Now, you have rollers for life with this sweet GET. FIT.DONE on the QT tip.

2.) Jump Rope & Medicine Ball

Hey, give me a jump rope and a medicine ball (the one that DOES NOT bounce) and we can
have a crazy butt-busting, lung-searing, muscle seizing on the fly anytime...
anywhere... boot camp style 4 minute workout! Think I'm kidding?
PUSH...JUMP...SLAM! Let's Go!
a. 20 pushups (as fast as possible) :10 rest, :20 Jump Rope

b. 20 Medicine Ball Slams :10 rest, :20 Jump Rope

c. 20 Alternating Split Squats :10 rest, :20 Jump Rope

d. 20 elevated feet pushups :10 rest, :20 Medicine Ball Slams

REPEAT WITH AS LITTLE REST AS NEEDED

GOAL: 4 ROUNDS OF ABOVE EXERCISES AS DESCRIBED IN UNDER 20 MINUTES!

Go to http://www.stretchwell.com/ and order a 8' speed rope for a 5'-5'7"person,
9' speed rope for a 5'8"-6'1" person, 10' speed rope for a 6'2" + person.
2 choices for medicine balls: 5kg vari-firm or 7kg vari-firm medicine balls.
I have no affiliate agreement with STRETCHWELL. They are just a great company
with good products.

With shipping you are looking at a $25 gift. Plus the workout...That's on me! Merry Christmas!

3.) Resistance Bands

I was never that crazy about exercise bands until I met Dave "The Band Man" Schmitz at a fitness conference. This brother just "ripps it up" when it comes to band training (hence his nick name). And, after he put me through one of his crazy and innovative workouts I became a

BELIEVER ! BIG TIME! Bands are the perfect, easy to carry gym in a bag tool for travel, gym use or home use and the only place I would recommend buying resistance bands is right here at
http://www.1shoppingcart.com/app/?af=1043640

4.) A Gift Card To Whole Foods or Trader Joe's

These two food stores just rock when it comes to buying wholesome foods. And yes, they maybe a bit more expensive than the conventional supermarkets, but a gift card to a Whole Foods or Trader Joe's just says that you care what a friend or loved one on your gift list puts in their bodies. A weeks worth of real healthy groceries beats wasting money on that over priced restaurant anyday. Atleast, thats what I say. But, hey that's just me...

5.) A Gift Card To A sporting Goods Store

This is easy. No stress...No fuss...Just hit the cashier up for a $50 Gift certificate and you are done! Besides, If you try to pick out the right athletic gear or workout clothes for someone on your list, you know you will screw up the size, color or whatever. So, make life easy and do the gift card thing when it comes to clothes.

6.) A Gift Card To A Good Massage Therapist

If you know someone who is crazy busy and so stressed out that it should be considered "illegal"
(sounds like almost all of us) then force the issue for them to just chill and relax with a kick butt
full body 90 minute massage. I know I said a foam roller is almost as effective as a good massage, but hey, if someone 'threw' me a 90 minute full body massage gift card, that foam roller is gonna' gather a little dust for a few days.

7.) Any Of The Following "Diet" Books

So many people have asked me throughout the years to hook them up on a good fat loss diet.
I do not like diets because the word alone just conjures up too many ideas of being a temporary or short term solution to what should be a mind set change for a lifetime change of good nutrition and HEALTHY eating habits. Although I am writing an exercise and nutrition book now, these books listed below simply ROCK! The idea with nutrition and healthy eating is to understand why you choose to eat a certain way. In my experience, once someone reads and understands the science behind a sound nutrition program, they tend to have long term better results. All of these books reveal great insights, but my top 3 are designated by *
-The New Diet Revolution* by Dr. Robert Atkins M.D.
-Sugar Busters by H.Leighton Steward, Morrision Bethea, M.D., Sam Andrews, MD
Luis Balart, M.D.
-Protein Power by Dr. Mark Eades M.D.
-The Paleo Diet* by Dr. Loren Cordain PhD
-TNT Diet* by Dr. Jeff Volek PhD, RD

8.) Gift Card To A Fitness Boot Camp

Fitness boot camps simply and literally "KICK BUTT". I have been personal training for almost 17 years and I would say overall that the most effective exercise format for general conditioning and fat loss is unquestionably a well designed boot camp program! Music pumpin', people jumpin', boot camp coach thumpin' and everyone GETS FIT DONE! How sweet does that sound.
So, find a highly qualified fitness boot camp program in your area with strong social support (ie. client testimonials, pictures, video). Also, if you hear any buzz about a boot camp in your area, that may be a good indication that program is a good one. Once you find one, join it yourself and buy a gift card for someone you know would enjoy and get alot out of the program as well.

And if you live in the local Point Pleasant area, come train with us for some of the best personal training in Point Pleasant by visiting http://www.mattjenningsbootcamps.com/
We will change your life and have you looking better naked this New Year, Guaranteed!

Ripp It Up for the Holidays. Be Safe and Happy This New Year!
Thanks & Peace-
Matt

10 Holiday Diet Strategies to Help Keep You Lean, Fit and Sexy!

2009-12-06T10:14:00.000-08:00

During the holidays we all need to jam pack our damage control diet strategies arsenal. Some of us have some pretty practical strategies, others may need a little help.

Here's a little help...10 sure fire strategies you can use to 'indulge without the New Year bulge'

1.) You know you are going to be tempted to indulge in some savory morsels this holiday season. So, prior to you arriving at any of these occasions hit a 15-20 minute high intensity interval training circuit. This will keep your body in high alert to store post workout consumed calories
in muscle instead of fat. And if for some reason you are able to get in another workout some time after a high calorie meal, even better.
Try this HIIT workout I call JUMP!
a. 100 revolutions with jump rope (as fast and clean as possible) NO REST
b. 20 pushups, any variation NO REST
c. 20 straight leg sit ups NO REST
d. 20 body weight alternating split squats (40 reps total) then take
AS LITTLE REST AS NEEDED
e. 20 medicine ball slams. Use a medicine ball that has no bounce. Take ALRAN, then

REPEAT CIRCUIT
two more times with the only thing changing is jump roping for 150 repetitions for 2nd round,
then, 200 repetitions with the rope in 3rd round.
Goal is to get done with all 3 circuit rounds in 15-20 minutes

2.) Have a whey protein smoothie within a half hour after completing workout.
This feeds muscle strong amino acids pool as well as kicks in satiety before you get to
a possible binge at the neighbors holiday party.

3.) When you get to the party try to stay away from the beer and vie for a good red wine or non- sugary alcohol drink like a vodka with a flavored seltzer mix.

4.) Go for the lean protein appetizers like shrimp cocktail and marinated chicken
or beef on a tooth pick options. Also, attack the fresh vegetables and hard cheese platter.
That platter is at EVERY holiday party, right?
And, do your best to stay away from the fried stuff

5.) Drink plenty of water especially between cocktails.

6.) Have a kick butt salad before the main entree is served.

7.) Fill your plate only once.

8.) When you wake up the next morning, try to eat foods that are

high in protein and good fats,like bacon and eggs.

And leave out the toast. Low carbohydrate diets rule if you want

to get lean, stay lean, feel great and get sexy!

And if you don't believe me, don't worry, just do a bit of homework.

A low carb/high fat and mod protein type of nutrition plan is WELL documented in current research to deliver rapid fat loss, muscle maintenance, cardio vascular health and well being.

9.) Try to eat no carb to low carbs all week and leave 1 day as a "GOOF OFF' day.
Note: Saturdays usually make for a good "GOOF OFF" day.
Low carb days keep our body's insulin levels at bay
so we can burn our fat stores instead of storing fat in our 'Fat Stores'

10.) Stay on course as often as you can. Why?

Hey, nothing could possibly 'taste' better than
how it 'feels' to look strong, feel strong and be fit, lean and sexy.

You just can't argue that...

Can you?

5 Quick Tips For A Fat-Free New Year Body

2009-12-01T03:33:00.000-08:00

Hey, we all know what time it is...The holiday season. And we can predict what happens to the majority of us from Thanksgiving to January 1...EXTRA POUNDS A(ROUND) the middle! All because we get caught in the trap of missing workouts to make more time for holiday errands and events. It is a big mistake to risk losing the lean muscle and strength that you have worked so hard to build and maintain. Why you ask?
Losses in lean body mass (muscle) will lower your resting metabolic rate, which accounts for the majority (about 60-75%) of your total daily calorie burning.This means that everyday you will be burning less and less calories putting you at big risk of putting on that ugly and unhealthy bodyfat during the holidays. Not to mention the loss in strength and fitness that will just deflate you when you finally decide to get back to the gym to 'start' up your program again. I know this sounds bleek, but not to worry! I do have a few clever tricks up my sleeve to help you maintain and/or increase your current amount of lean muscle and maximize your daily calorie burn to best protect you from the ugly holiday bloat!

1.) Perform atleast one intense strength training session per week
This is pretty easy to do. And, the cool thing is you only need a pair of dumbells
and maybe 15 minutes to GET FIT DONE!
Alright, check this out...Grab a pair of dumbells that are somewhere between 15-20% of your bodyweight. E.G. 150 pound person uses 2 x 20-30lb dumbells.
The exercise is a complex (multi joint exercises put together in a sequence)that I call "Killer 3's".
Hold dumbells at side with feet straight ahead and hip width apart.
The complex is a hanging clean (dumbells are pulled from just above the knees to shoulders) to a squat (back stays straight, abs are "on", butt drops back and down as you keep heels 'planted' to the ground). Stand back up from squat, drop dumbells to the ground (without letting go) and do 1 pushup. That sequence equals 1 repetition. Now repeat 9 more times without pausing. After 10 reps are completed, recover for as little time as necessary and repeat exercise in descending sets, i.e. 9 reps, recover, 8 reps, recover, 8 reps, recover, 7-7, 6-6, 5-5, 10! DONE!
Intense workout...NO DOUBT!
And, if you can get 2-3 strength workouts in a week instead of 1, all the better!

2.) You Gotta TABATA...
Real effective... Real efficient cardio training developed in 1996 by Dr. Izume Tabata.
Do this right after strength workout, or your day off.
(Leave the boring 30-45minutes on the elliptical to some other poor sole & "ripp it up" like this:
Note:Use a stepper, upright bike (old Schwinn Air-Dyne if you are fortunate enough to have one), or Concept II rower.
a) Do a 2 minute warmup (unless you do it right after a strength workout)
b) The idea is to go ALL OUT! for 20 seconds and moderate intensity for 10 seconds.
c) 8 intervals (4 minutes) should be enough to get your attention. But, if for some reason it is not, hit another 8 x 20/10 lung searing, muscle frying intervals then, go home.

3.) Park Far...
Don't be tempted to take the 'best' parking space you can find. Leave that for someone who might really need it. Instead, find the space that no one in their right mind wants... 3 lots from the mall doors. Then, once you are inside go for the stairs. Hey, if you are truly fitness crazy, take 5 minutes and blow out a stair climbing workout. Don't worry about causing a fuss.
You will get a few strange looks (trust me...you will) but, the only hassle you may get will be from the mall security. And that guy will take atleast 5 minutes to get to you and bust your chops. So, don't think about it too much. You are on a mission so, just go for it!

4.) Snowball Fight!
Man, when was the last time you had one of these good ole' home grown, down to earth, real deal snow ball fights? If you are fortunate enough to have a decent snow fall this holiday season, grab your wife, husband, the kids, your neibors kids (get permission from their parents first) and go nuts! Fun...Exhausting...Calorie burning...All the good qualities of a kick butt 'workout'! Anything to make sure you are still fitting into your pants instead of 'ripping' into your pants before the New Year!

5.) Enlist in Boot Camp
That's right, baby. Fitness boot camps RULE the day when it comes to effective and efficient fat and weight loss programs. Packed with awesome station format workout circuits, high energy-pumping music and motivation from the other campers, this type of workout environment just
ripps you into high gear to GET FIT DONE!
So, my brothers and sisters DO NOT WEIGHT, I mean wait until the last minute to get your fit together!
Now, you have a few good ideas to help you stave off those unwanted lbs.

Fat Loss Solutions Can Be COMPLEX...

2009-11-26T13:20:00.000-08:00

Hey, what is goin' on with all of you 'fitness-crazed-gotta melt that little xx off that riddle in da middle-before the real deal festivities crush your end of the year weight loss goals'
braus and sistas?

Not to worry...I have your back

I believe a simple Kettle Bell Complex or 2 can Chill Your Fat Loss Ill ...

Grab your Kettlebell and Click Here...http://www.youtube.com/watch?v=iqPVu8pjAhg

Then...Check Out This One Next...http://www.youtube.com/watch?v=ZGXksk_cpRo

GET. FIT. DONE. 60 Day Meal Plan

2009-11-23T15:51:00.000-08:00

60 DAYS TO
GET. FIT. DONE.

- Breakfast, snack, Lunch, snack. Post Workout, Dinner + Recipes
- 5-6 meals/snacks everyday
- Try to eat foods that are local and in season
- Calories?…Don’t drive yourself crazy
- WATER…POUND IT…EVERYDAY!
- Feed your body to do what you want it to do…Lose fat & PERFORM!
- Try not to eat after 7:30pm
- PREPARE…PREPARE…PREPARE…
- TRAIN FREAKIN’ HARD (BRIEF, INTENSE & INFREQUENT)
- 60 Days…here we go! (Actually 62 Days...)

Enjoy...

Peace-
Matt
P.S. Forgive any possible confusion you might find in content. I need to work on my editing.
DISCLAIMER: This is my "maintenance" diet. It is meant only to give an idea of how I eat most of the year to keep my bodyfat in single digits. I am not a registered dietician so, please consult with one if you feel it necessary. Blau...Blau...Blau.

Day 1
Greek Yogurt Parfait
6oz CHOBANI™ Greek Yogurt (Vanilla)
Mix in ½ cup fresh blueberries (or other in season fruit)

Post Workout Full-On, No Worries Smoothie…
“The One & Only”
1½-2 cups frozen strawberries
1 Scoop Whey Protein Powder PROGRADE NUTRITION
Juice Plus® 2 Garden Blend, 2 Orchard Blend, 2 Vineyard Blend
4 ice cubes
8oz. water
Blend… drink… enjoy!…No Worries!

6oz. Free Range Grilled Chicken Breast or Roasted Chicken Breast Salad w serving of organic brown rice
Large Bowl loaded with Organic Spring Mix Salad
Organic Extra Virgin Olive Oil & Organic Balsamic Vinegar
¼ Cup Organic Sunflower Seeds
Mix it up and chow down!

2 cups Fresh Bing Cherries
________________________________________________________________________

Day 2
Onion Omelet
3 large eggs beaten
Sliced White onion diced and put in buttered pan (heated)
Add eggs and heat keeping eggs from overcooking
Enjoy a cup or two of Sumatra Organic coffee sweetened with Stevia
(Sweet Leaf) and lighten with half/half or light cream

Greek Yogurt Parfait
6oz CHOBANI™ Greek Yogurt
½ cup fresh blueberries (or other in season fruit)

Gluten Free Blueberry Pancakes w/Whey Protein
1 cup Bob’s Red Mill® Gluten Free Pancake Mix
2 scoops van or choc whey protein powder
2 free range eggs
3/4 cup water
1 cup fresh blueberries
Beat it all up (except blueberries) in a mixing bowl, then add blueberries
Butter up a heated pan
Spoon on pancake batter
Brown/Flip/Brown
EAT!!!
These pancakes are “KILLER”! You have enough pancake batter to
Make 12-15 cakes, so don’t go crazy! Save some for tomorrow and
Don’t Bogart…
· If you want a little sweeter cake, add some
MADHAVA Light Agave Nectar to taste.

6oz. Silverbrite Wild Salmon
w/ side of Organic Brown Rice

Large Mixed Spring Salad w/Cranberries & chopped walnuts
With 5oz grilled chicken breast and hardboiled egg w/Raspberry vinaigrette dressing

2 cups Bing Cherries

Day 3
2 cups Sumatra Coffee light cream, 1 packet Stevia

2 free range egg onion omelet
w/2 MATT’S BOOT CAMP Blueberry Protein pancakes

Post Workout Smoothie
…The One & Only
10 medium frozen strawberries
1 heaping scoop Whey Protein Powder PROGRADE NUTRITION
Juice Plus® (2 of each) Orchard Blend Caps, Garden Blend Caps,
Vineyard Blend Caps
4 ice cubes
1 cup water
…Blend…Drink…Recover!

6oz Wild Caught Silverbrite Salmon(Chum Salmon) (Grilled rare)
w/ serving of organic brown rice

Greek Yogurt Parfait
6oz CHOBANI™ Greek Yogurt
½ cup fresh blueberries (or other in season fruit)

6oz Wild Caught Silverbrite Salmon(Chum Salmon) (Grilled rare)
w/ serving of organic brown rice

20 Fresh Bing Cherries

Day 4
2 Free Range Eggs Sunnyside Up
w/ slice of Ezekiel Sprouted Grain (Slightly toasted)
2 cups of Sumatra Coffee w/Stevia and light cream

1 Serving Raw Organic Cashews

3 Egg Goat Cheese Omelet
w/ serving of Oatmeal

PROGRADE® Peanut Butter Craver Bar
PROGRADE NUTRITION
w/handful of raw almonds

Chicken, asparagus, onion Stir-fry
Over organic brown rice

20 Bing Cherries

Day 5
3 egg pepper, onion, mushroom omelet
w/ 3 slices Nature’s Promise™ uncured bacon
2 slices slightly toasted Ezekiel 4:9™flourless grain bread
2 cups of Sumatra Coffee (black) sweetened w/Stevia

¼ cup (handful) Raw Almonds

2 egg & onion wrap
On a Low- Carb/ Low-Fat Wrap (TOUFAYAN® Bakeries)

Post Workout Smoothie
…The One & Only
10 medium frozen strawberries
1 heaping scoop Whey Protein Powder (choc or van)
Juice Plus® (2 of each) Orchard Blend Caps, Garden Blend Caps,
Vineyard Blend Caps
4 ice cubes
1 cup water
…Blend…Drink…Recover!

2 Nature’s Promise™ LEAN GROUND TURKEY w/ Nature’s Promise™ Organic Black Bean TACOS

1 Cup Organic Red Grapes (frozen)

Day 6
3 egg with onion wrap -Low- Carb/ Low-Fat Wrap (TOUFAYAN® Bakeries)
2 cups coffee with light cream and Stevia

3 Blueberry Whey Cakes

Blueberry Whey Cakes
1 cup Bob’s Red Mill® Gluten Free ALL PURPOSE BAKING FLOUR
1 tsp. Bob’s Red Mill® Non-Aluminum Sulfate Double Acting
Baking Powder
2 scoops van or choc whey protein powderPROGRADE NUTRITION
2 free range eggs
1 cup organic Almond Milk

¼ cup raw almonds

1 Slice EZEKIEL 4:9 w/ Organic Peanut Butter

Berry Mixed Up Smoothie
Basically this is “The One & Only” + a handful of frozen cranberries
And 1 teaspoon lemon flavored EFA’s (essential fatty acids)
You can also add ¼ cup Trader Joe’s Roasted Flax Seeds
with or instead of EFA’s. Flax Seeds are just a different source of Omega-3 FA’s

PROGRADE® Peanut Butter Craver Bar
w/handful of raw cashews

6oz. Laura’s Lean Beef Grilled Burger (No bread)
w/ onion and mustard.
Large Organic Spring Mix salad with Olive Oil and Balsamic Vinegar

Day 7
3 egg onion omelet
w/ 2 slices of nitrate free turkey bacon
1 slice of lightly toasted EZEKIEL 4:9 bread w/organic peanut butter
1 cup of coffee black w/ Stevia

3 eggs with onion/avacado wrap -Low- Carb/ Low-Fat Wrap (TOUFAYAN® Bakeries)

Post Workout Smoothie
…The One & Only
8 medium frozen strawberries, handful of frozen cranberries
1 heaping scoop Whey Protein Powder (choc or van)
Juice Plus® (2 of each) Orchard Blend Caps, Garden Blend Caps,
Vineyard Blend Caps
4 ice cubes
1 cup water
…Blend…Drink…Recover!

Handful of raw almonds

Friday is usually our goof off night. We usually take the kids to our favorite pizza shop in Ocean Grove where their specialty is 9” personal size pizzas.

9’ with mushroom and an unsweetened iced tea.
When we got home I had a bowl of fresh cherries for dessert.

If you have a goof off meal keep it from being too crazy. Do not be gluttonous and do not extend beyond that meal. I.e. Get right back to healthy eating so you stay with your GET.FIT.DONE. game plan.

Day 8
5 Blueberry Whey Cakes
2 cups coffee w/cream and Stevia

Blueberry Whey Cakes
1 cup Bob’s Red Mill® Gluten Free ALL PURPOSE BAKING FLOUR
1 tsp. Bob’s Red Mill® Non-Aluminum Sulfate Double Acting
Baking Powder
2 scoops van or choc whey protein powder
2 free range eggs
1 cup organic Almond Milk

Medium Bowl of Matt’sSlaw
w/sunflower seeds, balsamic vinegar and olive oil

Prograde® Peanut Butter CRAVER

A handful of Almonds/Cashews

4 oz. Laura’s Lean Beef
Grilled with sliced onion and mustard

4oz. Nature’s Promise™ Grilled Turkey Burger
w/ Large bowl of Spring mix salad, sliced almonds
and vinegar and olive oil

Day 9
3 egg onion and 2 slice bacon wrap
On a Low- Carb/ Low-Fat Wrap (TOUFAYAN® Bakeries)
2 cups of coffee w/cream and Stevia

Small Bowl of Matt’s Slaw

Prograde® Peanut Butter Craver

Celebrating our youngest son’s birthday.

-dozen roasted clams
-medium bowl of mussels w/ marinara sauce
-Large Spring Mix Salad w/ raspberry vinaigrette dressing
-4oz Grilled Flank Steak
-3 slices of tomato/mozzarella w/ basil and olive oil
-small bowl of lean sausage & peppers
-small bowl of fresh mixed fruit
1 small piece of ice cream cake (It’s Christian’s 6th birthday…)

Done. This is an unusually large meal. The food was not necessarily unhealthy…the total amount was. I know I will be back on track with portions, etc. tomorrow.

Day 10
3 egg mushroom/onion omelet
1 slice of EZEKIEL 4:9 toast w/ organic peanut butter with toasted flax seeds mixed in
2 cups of black coffee

POWER CRUNCH® Protein Wafer (Triple Chocolate)
(Tasty bar with decent amount of fats and relatively low in sugar.
Good for tying you over till next meal)

¼ cup (handful) Raw Cashews

2-4oz Laura’s Lean beef Grilled burgers
Large bowl of Spinach salad w/ cherry tomatoes, avocado, sliced mushrooms, sliced celery, and baby carrot sliced with ANNIE’S Naturals®
Shitake & Sesame Vinaigrette

20 Fresh Bing Cherries

Day 11
Greek Yogurt Parfait +
6oz CHOBANI ™ Greek Yogurt (Vanilla)
Add 1 scoop vanilla whey protein powder (Prograde®)
Mix in ½ cup fresh blueberries (or other in season fruit)

3 eggs onion omelet
w/2 slices of Nature’s Promise™ Bacon
1 slice of EZEKIEL 4:9 with 1 tbls. Organic Peanut or Almond Butter
2 cups of coffee w/ half & half and Stevia

5oz TRADER JOE’S® Buffalo Burger
w/ Roasted Mushrooms, Onions & White Cheddar Cheese
with Spinach Salad (tomatoes, onion, mushrooms)
And a Raspberry Vinaigrette dressing
8oz Nature’s Promise™ Grilled Chicken breast
W/McCormick’s Montreal Seasoning for chicken,
3 beef tomato slices with fresh mozzarella, basil and olive oil

Day 12
3 egg Wrap on a Low- Carb/ Low-Fat Wrap (TOUFAYAN® Bakeries)
w/ Black Bean & Corn Salsa-medium- (Muir Glen Organic)
2 cups of coffee-half & half with Stevia

Granny Smith Apple w/ 1 tablespoon Organic Peanut Butter

Prograde® Peanut Butter Craver

Post Workout Smoothie
…The One & Only
8 medium frozen strawberries, handful of frozen cranberries
1 heaping scoop Whey Protein Powder (choc or van)
Juice Plus® (2 of each) Orchard Blend Caps, Garden Blend Caps,
Vineyard Blend Caps
4 ice cubes
1 cup water
…Blend…Drink…Recover!

LARGE BOWL of Organic Spring Mix salad, some raw vegetables
Sprinkled with Trader Joe’s® Roasted Flax Seeds
6oz grilled and sliced free-range chicken breast
w/Caesar dressing

20 Fresh Bing Cherries

Day 13
2 egg omelet
w/ Black Bean & Corn Salsa-medium- (Muir Glen Organic)
3 Blueberry Whey Cakes drizzled with Agave Nectar
2 cups coffee w/cream and Stevia

5oz TRADER JOE’S® Buffalo Burger
w/ Roasted Mushrooms, Onions & White Cheddar Cheese
with Spinach Salad (tomatoes, onion, mushrooms)
And a Raspberry Vinaigrette dressing

2 free range hard boiled eggs + Handful of Raw almonds

LARGE BOWL of Organic Spring Mix salad, some raw vegetables
Sprinkled with Trader Joe’s® Roasted Flax Seeds
6oz grilled and sliced free-range chicken breast
w/Caesar dressing

½ cup frozen grapes
Day 14
2 Blueberry Whey Cakes
2 cups coffee w/cream and Stevia

2 eggs sunny side up
w/ 2 slices of lightly toasted EZEKIEL 4:9

Caesar Salad
w/ 6oz grilled free range chicken breast

Berry Mixed Up Smoothie
Basically this is “The One & Only” + a handful of frozen cranberries
And 1 teaspoon lemon flavored EFA’s (essential fatty acids)
You can also add ¼ cup Trader Joe’s Roasted Flax Seeds
with or instead of EFA’s. Flax Seeds are just a different source of Omega-3 FA’s

9’ with mushroom and an unsweetened iced tea.
(This was my goof off meal at our favorite pizza shop.)
Day 15
2 Blueberry Whey Cakes
Drizzled with Agave Nectar
2 cups coffee w/light cream and Stevia

3 egg Scallion Omelet w/ Frank’s® Hot Sauce
1 slice of Nature’s Promise™ Bacon

Post Workout Smoothie
…The One & Only
8 medium frozen strawberries, handful of frozen cranberries
1 heaping scoop Whey Protein Powder (choc or van)
Juice Plus® (2 of each) Orchard Blend Caps, Garden Blend Caps,
Vineyard Blend Caps
4 ice cubes
1 cup water
…Blend…Drink…Recover!

Handful of raw almonds and cashews

4oz Natures Promise™ Turkey Burger & 4oz N.P. Chicken Breast
w/ medium bowl of Matt’s Slaw w/ vinegar and oil

Day 16
3 egg onion omelet
2 slices Nature’s Promise® Bacon
1 slice of EZEKIEL 4:9 toast
4 oz Laura’s Lean Beef Burger w/red onion
On 2 slices of EZEKIEL 4:9
& Side of Matt’s Slaw w/ balsamic vinegar and oil

Granny Smith Apple w/ handful of Almonds

Fresh Veges & Chicken Stir Fry (Nature’s Promise™ Chicken)

Sauté Chicken cubes in any dressing you like until it is no longer pink
(Annie’s Naturals® Shitake & Sesame Vinaigrette)
Add 1 medium onion
3 stalks of broccoli the crowns and stalk
2 celery stalks
½ cup of snow peas cut in ½
1 can of chick peas
Mix together and let steam until veggies are soft

Put over rice pasta, EZEKIEL sprouted grain pasta, brown rice or eat as is.

Greek Yogurt Parfait
6oz CHOBANI™ Greek Yogurt
w/20 Bing Cherries (pitted) and mixed in

Day 17
4 egg Onion Omelet
½ Fresh cantaloupe
2 cups of Sumatra Coffee w/ light cream and Stevia

Prograde® Peanut Butter Craver
w/ handful of Raw Cashews

Post Workout Smoothie
…The One & Only
8 medium frozen strawberries, handful of frozen cranberries
1 heaping scoop Whey Protein Powder (choc or van)
Juice Plus® (2 of each) Orchard Blend Caps, Garden Blend Caps,
Vineyard Blend Caps
4 ice cubes
1 cup water
…Blend…Drink…Recover!

6oz Nature’s Promise Lean grilled Beef Burger
On 2 slices of EZEKIEL 4:9
Greek Yogurt Parfait
6oz CHOBANI™ Greek Yogurt
w/ ½ cup fresh blueberries

Day 18
3 egg omelet
½ Cantaloupe
2 cups of coffee

Handful of Raw Almonds/Cashews

4oz. Nature’s Promise Turkey Breast
On 2 slices of EZEKIEL Bread
w/ dark leaf lettuce &
Pepper and mustard to taste

Medium Bowl of Matt’s Slaw
w/apple cider vinegar, olive oil, pepper and half packet of Stevia

4oz. Lean Nature’s Promise™ Simple Burger
On 2 slices of Ezekiel 4:9 (lightly toasted)
w/ spicy mustard

Kathy’s ALL DAY LONG Chile
1-1 ½ lbs organic lean ground beef
2 stalks celery
1 red pepper
1 green pepper
1 small zucchini
1 small yellow squash
5 oz. approx frozen corn kernels
1 -2 large carrots
1 can black beans
1 can red kidney beans
1 jar of your favorite salsa
1 8 oz can tomato sauce
1 8 oz can of diced tomatoes
2-3 garlic cloves
Handful of fresh parsley

Cook ground beef until brown in a skillet.
Chop up all veggies
Add spices you like; I use a few dashes of Mrs. Dash Garlic and herb, cayenne pepper and crushed red pepper
Combine all ingredients into a crock pot and cook on low for 6-8 hours

Day 19
3 eggs onion omelet
2 slices of Nature’s Promise™ Bacon
2 cups of coffee

Greek Yogurt Parfait
6oz CHOBANI™ Greek Yogurt
w/ ½ cup fresh blueberries

Handful of Raw Almonds and Cashews

Berry Mixed Up Smoothie
Basically this is “The One & Only” + a handful of frozen cranberries
And 1 teaspoon lemon flavored EFA’s (essential fatty acids)
You can also add ¼ cup Trader Joe’s Roasted Flax Seeds
with or instead of EFA’s. Flax Seeds are just a different source of Omega-3 FA’s

6oz Nature’s Promise grilled Lean NY Strip
Marinated (all day) in Nature’s Promise™ Sweet Bourbon Marinade
Large Bowl of Organic Mesculin Salad with Balsamic Vinegar
And Olive Oil

Day 20
2 egg spinach and goat cheese omelet
With 1 slice of EZEKIEL 4:9/ Organic Peanut Butter
And 2 cups of coffee

Handful of Raw Almonds/Cashews

6oz Grass Fed Buffalo Burger (Grilled)
Medium Bowl off Matt’s Slaw

6oz Free Range Chicken (breast) grilled
w/ serving of short grain organic brown rice
grilled vegetables (green, yellow and red peppers, asparagus, yellow squash, zucchini, shitake mushrooms and Spanish onions) drizzled with olive oil, sea salt, Mrs. Dash and pepper to taste.

Day 21
3 egg onion/mushroom omelet Low Carb Wrap
2 cups of coffee w/ half & half and Stevia

Prograde® Peanut Butter Craver

4oz Free Range turkey breast (grilled)
Over a bed of Mesculin Lettuce
Drizzled with Raspberry Vinaigrette and topped with
Slivered almonds

Post Workout Smoothie
…The One & Only
8 medium frozen strawberries, handful of frozen cranberries
1 heaping scoop Whey Protein Powder (choc or van)
Juice Plus® (2 of each) Orchard Blend Caps, Garden Blend Caps,
Vineyard Blend Caps + Omega 3 oil (helps keep inflammation at bay)
4 ice cubes
1 cup water
…Blend…Drink…Recover!

Fresh wild caught Alaskan Salmon (grilled rare)
Over a Large Mixed Green Salad
With raspberry vinaigrette and fresh lemon squeeze dressing
and side…1 sweet potato

Day 22
3 Blueberry Whey Cakes lightly drizzled with Agave Nectar
(This is the recipe. Will yield 12 cakes)
1 cup Bob’s Red Mill® Gluten Free ALL PURPOSE BAKING FLOUR
1 tsp. Bob’s Red Mill® Non-Aluminum Sulfate Double Acting
Baking Powder
2 scoops van or choc whey protein powder
2 free range eggs
1 cup organic Almond Milk

4oz Nature’s Promise grilled Lean NY Strip
Small bowl of Matt’s Slaw topped with Raw sunflower seeds
(I mixed in 2 tbls Organic Ville® Olive Oil & Balsamic Organic Vinaigrette)

6oz Turkey Meat Loaf
W/Sautéed Grilled Eggplant and Tomato
& Steamed Edamame

Recipe for this meal below
Serves 4

Turkey Meat Loaf
1lb Nature’s Promise ground turkey
1 cup Raw oats
2 stalks organic celery
1 small onion
2 free range eggs
Handful of fresh, chopped parsley
Dash of ground pepper
Dash of Mrs. Dash® Garlic/Herb
Dash of garlic powder
Pre-heat oven to 375°. Mix all ingredients, bake for approx 50 minutes.

Sauteed Grilled Eggplant and Tomato
1 medium size eggplant
1 -8 oz. can stewed tomatoes or diced tomatoes
1 small onion
2 cloves garlic
Bunch of fresh basil

Slice and grill size eggplant until browned
In a sauté pan on medium heat– stewed tomatoes, chopped up onion, basil and garlic
Add grilled eggplant and continue to cook for 5-10 mins.

Steamed Edamame
1 -14 oz bag frozen organic Edamame (shelled soybeans) used (Seapoint Farms)
1 pinch of sea salt
Cook as recommended on bag. Microwave in a bowl covered for 2-3 minutes

Dutch Chocolate Whey Protein Pudding
The Vitamin Shoppe’s® brand
*I believe this is the only protein pudding on the market

Day 23
3 egg onion/bacon omelet
w/ 1 slice of EZEKIEL 4:9
And 1 Blueberry Whey Cake
2 cups of coffee lite with half / half

Handful of Raw Almonds/Cashews

5oz Turkey Meatloaf
medium bowl of Matt’s Slaw w/ apple cider vinegar, olive oil, ½ packet
Sweet Leaf™ Stevia mixed for slaw dressing and sprinkled with raw
Sunflower seeds

6oz Wild Caught Sockeye Salmon
w/ a cayenne rub, grilled and cubed
over a large spinach/spring mix organic salad
with a raspberry vinaigrette dressing

Vitamin Shoppe®
BodyTech Pro-Pudding (Dutch Chocolate)

Day 24
2 free range egg onion omelet
w/ a slice of EZEKIEL 4:9
1 slice of Nature’s Promise Bacon
2 cups of coffee and Stevia

Granny Smith apple
1 Tbls. Organic Peanut Butter
Half handful of raw awlmonds

4oz Laura’s Lean grilled burger

6oz Turkey meat loaf

Post Workout Smoothie
…The One & Only
12 medium frozen strawberries
1 heaping scoop Whey Protein Powder (choc or van)
Juice Plus® (2 of each) Orchard Blend Caps, Garden Blend Caps,
Vineyard Blend Caps
4 ice cubes
1 cup water
…Blend…Drink…Recover!

3 egg vegetable omelet (red and yellow peppers, onions, mushrooms, and avocado)
Day 25
Greek Yogurt Parfait
6oz CHOBANI™ Greek Yogurt
w/ 3/4 cup fresh blueberries
2 Whey cakes w/ blueberries
2 cups of coffee sweetened w/ Stevia

Prograde® Peanut Butter Craver
Handful of Raw almonds/cashew

Berry Mixed Up Smoothie
Basically this is “The One & Only” + a handful of frozen cranberries
And 1 teaspoon lemon flavored EFA’s (essential fatty acids)
You can also add ¼ cup Trader Joe’s Roasted Flax Seedwith or instead of EFA’s. Flax Seeds are just a different source of Omega-3 FA’s
Prograde® Peanut Butter Craver

6oz grilled Buffalo Burger w/ fresh buffalo mozzarella and avocado slices
& Grilled vegetables (Asparagus, red onion, yellow squash, zucchini, bell green pepper, eggplant)

Day 26
3 egg onion omelet
2 Slices Nature’s Promise™ Bacon

RAW REVOLUTION® Organic Live Food Bar (Chocolate & Cashew)
This is a good snack bar without too much crap.

Post Workout Smoothie
…The One & Only
8 medium frozen strawberries
1 heaping scoop Whey Protein Powder (choc or van)
Juice Plus® (2 of each) Orchard Blend Caps, Garden Blend Caps,
Vineyard Blend Caps
4 ice cubes
1 cup water
…Blend…Drink…Recover!

Matt’s Slaw
3 cups with olive oil/ WILD OATS® Organic Apple Cider Vinegar &
½ packet of Stevia. Mix well and Sprinkle on (liberally) TRADER JOE’S® Golden Roasted Flax Seed (whole Seeds)

Seasoned Lean Ground beef (Mexican Style)
1 lb. of Laura’s lean Ground beef
1 can of Nature’s Promise® Organic Kidney Beans
Cayenne pepper, dash of sea salt
1. Brown ground beef in hot skillet
2. Then add beans, cayenne and sea salt and keep mixing until heated enough to serve.

¼ of this recipe is a serving*

Vitamin Shoppe®
BodyTech Pro-Pudding (Dutch Chocolate)
This is a dessert you should have only on a workout day*

Day 27
3 egg vegetable omelet (red and yellow peppers, onions, mushrooms, and avocado)
2 slices of Nature’s Promise® Bacon
2 Blueberry Whey Cakes + (I added ¼ cup of Spectrum® Organic Coconut Oil to pancake batter) Coconut oil is a good saturated fat (Medium Chain Triglyceride)
MCT’S are good energy fats that get burned, not stored.
Also, coconut oil has compounds that are anti-bacterial.
1 cup of coffee, black with Stevia.
(Yeah, I am VERY HUNGRY this morning)

The “One & Only” Smoothie
w/ 1 Tbls. Organic Peanut Butter

4oz Bison Burger
w/ small bowl 2 cups Matt’s Slaw

Prograde® Peanut Butter Craver

5oz Seasoned Lean Ground Beef (Mexican Style)
Medium Sweet Potato

Handful of fresh picked, organic blackberries and raspberries.

Day 28
4 egg Omelet (organic-free range-hand picked fresh hatched
With organic grown small red onion
2 Matt’s Blueberry Cakes
2 cups of coffee light with Stevia

4oz. Shiloh Farms grass fed lean beef burger.
Grilled and served with 1 slice of slightly toasted Food For Life®
Gluten-Free Millet bread.

Large spinach/mixed green organic salad with 2 cups of Matt’s Slaw
& Raw sliced cashews mixed in. Dress with olive oil, ½ lemon squeezed, a pinch of sea salt and fresh ground pepper.

The “One & Only” smoothie
with a Prograde® Peanut Butter Craver
Blend-In

Dinner was our Friday “Goof Off” meal.
9” personal size pizza from the “Pizza Shoppe” in downtown Ocean Grove.
Then we had a small gelato at El Gelateria in Asbury Park.

This is start of second phase of the 60 Days to GET. FIT. DONE. Program

Day 29
2 farm fresh picked egg omelet
With 2 slices of Nature’s Promise Bacon
And 2 cups of coffee-black.

Large Spring Mix Chicken Caesar Salad
I used Caesar Salad Dressing

The “One & Only”
Post workout smoothie

8oz Nature’s Promise T-Bone
Grilled rare
Farm Fresh picked vegetables (onions, asparagus, mushroom, green pepper and yellow squash) grilled and drizzled with olive oil and a dash of sea salt.

1 Cup of Organic Red Grapes

Day 30
2 farm fresh picked, free-range egg onion omelet

6oz free range grilled chicken breast sliced
over a large organic spring mix salad with
2 cups Matt’s Slaw and ¼ sliced raw almonds
mixed in. Dress with raspberry vinaigrette

2 hard boiled eggs

A dozen fresh strawberries

Today was a fairly light day of eating. No reason, just not that hungry.

Day 31

1Tbls. Organic Peanut Butter
Then I trained

2 egg omelet
w/ organic avocado, onion, mushroom
and 2 Tbls. organic salsa
2 cups of black coffee sweetened with Stevia

6oz. Nature’s Promise T-bone (grilled rare)
w/ a dash of sea salt and fresh, ground pepper
2 cups of Matt’s Slaw w/ Organic Apple cider vinegar, olive oil
and half a packet of Stevia mixed and used as dressing.

Raw Vegetable Plate-Green Zucchini, Yellow Zucchini, Red Pepper, Yellow Pepper

8oz. Rare Tuna
Marinated in and Grilled rare
Sliced over Organic Spring mix salad with a lemon herb olive oil dressing

Vitamin Shoppe®
BodyTech Pro-Pudding (Dutch Chocolate)
This is a dessert you should have only on a workout day*

Day 32
2 egg organic red onion omelet
1 slice of slightly toasted Food For Life®
Gluten-Free Millet bread.

Handful of raw almonds/cashews

Post HIIT workout smoothie
The “One & Only”

Prograde® Peanut Butter Craver

Free Range Chicken & Organic Vegetable Stir Fry

¼ Organic Cantaloupe (picked fresh from a farm 2 hours earlier)
And a granny smith apple

Day 33
3 free range egg organic red onion omelet
w/ 1 slice of Alvarado St. Bakery® Sprouted Multi-Grain (No Salt) Bread
2 cups of coffee sweetened with Sweet leaf ® Stevia

Free Range grilled chicken breast
Sliced and mixed in an Organic Spring Mix Salad
And dressed with balsamic vinegar and olive oil
Prograde® Peanut Butter Craver
& ½ Organic Cantaloupe

6oz Wild Caught Alaskan Salmon
Over a large bed of organic baby spinach, organic spring mix salad,
Fresh avocado slices and dressed with
SAN-J Natural Asian Tamari Mustard Dressing

Day 34
1 cup of whole rolled oatmeal
Sweetened with Agave nectar
2 cups of coffee light with cream

3 egg omelet
w/ Millet slice lightly toasted

Handful of Raw almonds/cashews

The “One & Only”
Post workout smoothie

6oz Turkey Meatloaf
Served with Organic Brown Rice and a
Tomato Salad:
Pint cherry tomatoes (sliced), pint yellow tomatoes (sliced), half small red onion (chopped), fresh basil (chopped), olive oil and balsamic vinegar to taste. Mix and serve. Makes 4 servings

Vitamin Shoppe®
BodyTech Pro-Pudding (Dutch Chocolate)
This is a dessert you should have only on workout days.

Day 35
1 serving rolled oats oatmeal
Drizzled with Agave nectar
2 cups of coffee black

3 free range egg omelet
w/ Frank’s® Hot Sauce,
1 link Trader Joe’s® Sun-Dried Tomato Chicken Sausage
1 slice lightly toasted Food for Life® Millet bread (Wheat-Gluten Free)

The “One & Only”
w/ 1 packet Sweet Leaf® Stevia
& 2 Tbls. Trader Joe’s® Golden Roasted Flax Seed
Blend it up…This is a meal replacement. I needed a “meal” that was
loaded with “kickass” nutrition. I did not have anything pre-made.

6oz Turkey Meatloaf
Served with Organic Brown Rice and a
Tomato Salad

½ Cantaloupe

Day 36
1 serving Bob’s Red Mill Extra Thick Rolled Oats
Drizzled with Agave Nectar

3 free range egg onion omelet
w/ slice of sprouted grain toast
1 link Trader Joe’s® Sun-Dried Tomato Chicken Sausage
2 cups of coffee

½ Cantaloupe

Prograde® Choc./P.B. Craver

Post workout
Handful of Raw almonds/nuts (should have had protein here. Was not prepared)

Bowl of Kathy’s All Day Long Chile

Bowl of Kathy’s All Day Long Chile
1 serving organic short grain brown rice

Day 37
1 serving Bob’s Red Mill Extra Thick Rolled Oats
Drizzled with Agave Nectar
2 cups of coffee

3 free range egg onion omelet
2 slices of Nature’s Promise® Bacon
1 Slice of Alvarado’s Street Bakery® Sprouted Multi-Grain

6oz Chicken breast over large Spring Mix Salad
With feta cheese and lemon and herb vinaigrette

(Organic) Granny Smith Apple
w/ 1 Tbls. Organic Peanut Butter

Large Spring Mix Salad w/ free range Grilled Chicken Breast
And 1 serving of Organic Short Grain Brown Rice

Goof off Night 9” Personal Size Mushroom Pizza from The Pizza Shoppe

Day 38
1 serving Bob’s Red Mill Extra Thick Rolled Oats
Drizzled with Agave Nectar
1 Granny Smith Apple
2 cups of coffee

3 egg onion omelet wrap (Ezekiel 4:9 Sprouted Grain)

6oz. grilled free-range chicken breast
And sliced tomato with fresh mozzarella, basil leaf
Drizzled with extra virgin olive oil

Handful of raw almonds/cashews mix

Large Spring Mix Caesar Salad
Dressed with Newman’s® Caesar Salad dressing
served with
6oz Laura’s Lean® beef
Grilled rare/medium rare
Day 39
Granny Smith Apple
3 Blueberry Whey Cakes lightly drizzled with Agave Nectar
2 cups of coffee with cream and Stevia

Handful of raw almonds/cashews

Post Workout Smoothie
…The One & Only
8 medium frozen strawberries, handful of frozen cranberries
1 heaping scoop Whey Protein Powder (choc or van)
Juice Plus® (2 of each) Orchard Blend Caps, Garden Blend Caps,
Vineyard Blend Caps
4 ice cubes
1 cup water
…Blend…Drink…Recover!

Large Spring Mix and Baby Spinach Salad
With chick peas, black beans, tomatoes, sliced hard boiled egg,
Brussel sprouts, balsamic vinegar and olive oil.
8oz Medium Rare Grilled Bison Burger
& a baked Sweet Potato.

Day 40
1 serving Bob’s Red Mill Extra Thick Rolled Oats
2 cups of coffee

Granny Smith Apple
3 egg tomato, pepper, onion and fresh mozzarella omelet

Handful of raw almonds/cashews
And a PROGRADE® Choc. Peanut Butter Craver

“The One & Only” Smoothie

Big Spring Mix Salad
With 6oz. Nature’s Promise® London Broil Marinated for 24 hrs.
with Nature’s Promise® Kentucky Bourbon Marinade
& Grilled rare.
Thinly slice and put in salad.
Dress with Organic Ville® Olive Oil & Balsamic
Serve with 1 serving of Lundberg’s Organic Short Grain Brown Rice

Day 41
Granny Smith Apple
2 cups of coffee

3 free range egg onion omelet
w/ 3 slices Nature’s Promise® Bacon

4 oz. Nature’s Promise® London Broil Marinated for 24 hrs.
with Nature’s Promise® Kentucky Bourbon Marinade
(Left overs from last night’s dinner)

Prograde® Choc. Peanut Butter Craver

BIGASS-SALAD

Mexican Chicken in crock pot

1 ½ lbs of Coleman’s organic chicken breasts
1 jar of your favorite organic salsa
1 can of petite diced tomatoes
1 can of black beans
1 package of frozen corn
Put all ingredients (the chicken is uncooked) into your crock pot and cook on low for 6-8 hours.
Serve with organic brown rice.

Day 42
3 egg onion, avocado, tomato omelet
1 slice Ezekiel 4:9 Sprouted grain bread slightly toasted
1 Granny Smith Apple
2 cups of coffee

Large Spring Mix Salad with 6oz grilled chicken breast
With Caesar Dressing (oil based)

½ fresh cantaloupe

Handful of raw sunflower seeds/almonds/cashews
& Prograde® Chocolate Peanut Butter Craver

Day 43
Granny Smith Apple
And 2 cups of coffee

3 egg onion and goat cheese omelet
With a 2 slice side of Nature’s Promise® Bacon
And a small bowl of mixed fruit.

Granny Smith Apple
& 1 Tbls. Organic Peanut Butter

Prograde® Chocolate Peanut Butter Craver

6oz. Nature’s Promise® Filet Mignon Grilled Rare
With lightly grilled asparagus spears drizzled with olive oil
And medium sweet potato

Training Day so I had this for dessert. Also, helps me fall asleep.

Vitamin Shoppe®
BodyTech Pro-Pudding (Dutch Chocolate)

Day 44
3 free range egg onion omelet
2 slices of Nature’s Promise® Bacon
1 Slice of Alvarado’s Street Bakery® Sprouted Multi-Grain

6oz Chicken breast over large Spring Mix Salad
With feta cheese and lemon and herb vinaigrette

(Organic) Granny Smith Apple
w/ 1 Tbls. Organic Peanut Butter

Large Spring Mix Salad w/ free range Grilled Chicken Breast
And 1 serving of Organic Short Grain Brown Rice

Goof off Night 9” Personal Size Mushroom Pizza from The Pizza Shoppe

Day 45
Granny Smith Apple
2 cups of coffee

2 eggs over easy
With 2 links Nature’s Promise Chicken Sausage

Prograde ® Chocolate Peanut Butter Craver

Large Salad
With 4oz grilled Chicken breast

Handful of Raw Almonds/Cashews

Mexican Chicken in crock pot

Day 46
3 Blueberry Whey Cakes lightly drizzled with Agave Nectar

Grilled Chicken Caesar Salad

Mexican Chicken in crock pot

A bowl of freshblueberries/strawberries

Day 47
Granny Smith Apple
1 Tablespoon of Organic Peanut Butter

3 egg Greek Omelet (Feta cheese, spinach and onion)
2 cups of coffee

Prograde® Chocolate Peanut Butter Craver

Home made Turkey Meatballs
With a medium sweet potato
And steamed broccoli

Day 48
3 egg omelet
And 1 serving Bob’s Red Mill Extra Thick Rolled Oats
Drizzled with Agave Nectar

Grilled Chicken Caesar Salad

Prograde® Chocolate Peanut Butter Craver
Granny Smith Apple

Handful of Raw Almonds/Cashews

Prograde® Chocolate Peanut Butter Craver

6oz Grilled (rare) Wild Tuna over a large Spring Mix Salad
With fresh avocado, tomatoes, roasted Whole Flax Seeds and
Organic Olive Oil Balsamic Vinaigrette dressing
1 ear of Jersey Corn

Day 49
1 serving Bob’s Red Mill 5 Grains Rolled Oats
Drizzled with Agave Nectar

3 egg plain omelet
6oz CHOBANI™ Greek Yogurt
w/ ½ cup fresh blueberries
2 cups of coffee

Grilled Chicken Caesar Salad (Spring Mix dark leaf )

Granny Smith Apple + 1 Tablespoon Organic Peanut Butter

Prograde® Chocolate Peanut Butter Craver

Granny Smith Apple

6 oz. Spicy Lean Ground Beef & Organic Black Bean (Taco Style)
without the taco.

Day 50
Granny Smith Apple
2 Cups of coffee
3 egg omelet with goat cheese, spinach and onion
+3 Protein and banana pancakes
(1 cup Bob’s Red Mill Gluten Free Pancake mix, 2 scoops whey protein powder, 1½ cups Nature’s Promise® Original Rice Milk, 2 whole eggs,
1½ very ripe medium bananas (sliced). Put in bowl, mix well and ladle onto a heated, PAM® coated pan)

Prograde ® Chocolate Peanut Butter Craver

Large Salad
With 4oz grilled Chicken breast

Handful of Raw Almonds/Cashews

6oz Stir Fried Chicken/Garbanzo beans/Broccoli
using an olive oil/balsamic as the stir fry marinate

Day 51

1 serving Bob’s Red Mill 5 Grains Rolled Oats
Drizzled with Agave Nectar
2 cups of coffee

2 eggs over easy
With 2 links Nature’s Promise Chicken Sausage

Granny Smith Apple
w/ 1 Tablespoon Organic Peanut Butter

Goof off Night 9” Personal Size Mushroom Pizza from The Pizza Shoppe

Day 52
3 egg omelet with wild Alaskan Salmon

Free Range Turkey Sandwich on Ezekiel 4:9

Large Mesculine Leaf Salad
With tomato, mushroom, snap peas, onion, avocado and
A sesame ginger dressing.

A locally grown Honey Snap Apple
And a handful of Raw Cashews

Vitamin Shoppe®
BodyTech Pro-Pudding (Dutch Chocolate)

Day 53
4 Chocolate Protein & Ripe banana pancakes
1 cup Bob’s Red Mill® Gluten Free Pancake Mix
1 packet Vitamin Shoppe® BodyTech Pro-Pudding (Dutch Chocolate)
2 eggs (free range)
1 cup Pacific® Natural Foods Organic Almond Milk
1 ½ organic and very ripe bananas
(Makes 8-6” cakes. No need to sweeten cakes…
Naturally sweet enough!)

Large Mesculine Salad with Caesar Dressing
4 oz. Bison Burger Grilled rare

Wine sap Apple
And 1 Tablespoon Organic Peanut Butter

4 oz. Bison Burger Grilled rare

PROGRADE® Peanut Butter Craver

1 Large bowl of free range chicken soup
With fresh vegetables (celery, carrots, onion, peas) + chic peas and kidney beans.

Day 54
3 egg onion omelet
w/ Frank’s Hot Sauce
1 Chocolate Protein & Ripe banana pancake
1 serving 5 grain oatmeal /almond milk
2 cups of coffee

PROGRADE® Peanut Butter Craver

“The One & Only” Smoothie

3 egg onion omelet sandwich on Ezekiel4:9

Winesap Apple w/ 1 tablespoon Organic Peanut Butter

1 Large bowl of free range chicken soup
With fresh vegetables (celery, carrots, onion, peas) + chic peas and kidney beans.

Day 55
Granny Smith Apple
2 cups of coffee

3 egg onion/avocado omelet
in a low carb wrap (MISSION® Carb Balance ®)
6oz. CHOBANI™ Greek Yogurt (Vanilla)

Prograde® Peanut Butter Craver

Handful of Raw Almonds

A bowl of Kathy’s All Day

Day 56
3 egg omelet
2 slices of Nature’s Promise Bacon
1 slice of Avarado’s Bakery Multi-Grain Sprouted bread
2 cups of coffee

GOOF OFF LUNCH 9” Personal Size Mushroom Pizza from our favorite pizza shop.

A bowl of Kathy’s All Day

Day 57
2 cage free soft boiled eggs
2 cups of coffee

Granny Smith Apple

3 Pudding & Whey French Toast Sticks

PUDDING & WHEY French Toast Sticks
1” slices of Ecce Panis® Multigrain Boule
1 cup Bob’s Red Mill® Gluten Free Pancake Mix
1 packet-Vitamin Shoppe® BodyTech Pro-Pudding (Dutch Chocolate)
2 whole eggs (free range)
1 cup Pacific® Natural Foods Organic Almond Milk
¼ cup Spectrum® Organic Coconut Oil (heat to get to liquid state)

Mix ingredients in a large bottom bowl and add bread slices so all sides get “battered”.
Place toast sticks on a heated buttered pan and brown up each side.
Serve and sweeten with MADHAVA Agave Nectar.

Handful of Organic Raw Cashews

5oz. Laura’s Lean Grilled Burger (Rare)
With 1 serving Lundbergs Organic Short Grain Brown Rice

Day 58
Granny Smith Apple

4oz Laura’s Lean Beef Burger
w/2 free range soft boiled eggs

Kick Ass Egg salad wrap
Mission® Carb Balance® wrap
3 Chopped Hard Boiled Eggs (Free Range)
Mixed with 1 ½ Tablespoons Spectrum® Organic Mayonnaise
½ Organic Avocado
Spring Mix (Mesculine Leaf Lettuce)
2 slices Nature’s Promise® Bacon
Wrap…Eat…Done…

RAW REVOLUTION® BAR Chocolate/Cashew flavor
With a cup of GUAYAKI® Yerba Mate

Breaded Free Range Chicken Breast Baked
With steamed Brussel sprouts and Asparagus spears

Day 59
3 egg (cage free) omelet

3 Pudding & Whey Banana Pancakes

1 ½ cups Arrowhead Mills® Multigrain Pancake & Waffle Mix
1 packet Bodytech® (The Vitamin Shoppe®) Pro-Pudding
2 cage free eggs
2 cups Organic Almond milk (Stay away from dairy milk)
¼ cup Spectrum® Organic Coconut Oil
1 large sliced ripe banana (organic if possible)

Mix in large bowl and batter out on a heated buttered pan.
(Recipe will make 12-16 cakes)

Handful of Organic/Raw Cashews

2 hard boiled eggs
Granny Smith Apple

Large Organic Spring Mix Salad with cherry tomatoes and avocado
dressed with Newman’s Own® Caesar Dressing

Nature’s Promise® sundried tomato and basil sausage
Sautéed in pan with red peppers and onion
Served with Lundbergs Organic Short Grain Brown Rice

Day 60
Start focusing on more raw foods

2 cage free eggs
Bob’s Red Mill® Extra Thick Rolled Oats

A handful of Mixed Raw nuts and seeds (Pumpkin, Cashew, Almond, Sunflower)

Fresh Kale “massaged” with sea salt and olive oil
5oz. TRADER JOE’S Buffalo Burger w/ roasted mushrooms, onions & white cheddar cheese. Grilled rare

A handful of Mixed Raw nuts and seeds w/ large organic carrot

Wild Caught Alaskan Salmon over a spring mix salad
Dressed with a raspberry vinaigrette

Day 61
2 cage free eggs sunny side up
And a serving of Bob’s Red Mill® Extra Thick Rolled Oats(oatmeal)

A handful of Mixed Raw nuts and seeds (Pumpkin, Cashew, Almond, Sunflower)

Fresh Kale “massaged” with sea salt and olive oil
8oz. TRADER JOE’S Buffalo Burger w/ roasted mushrooms, onions & white cheddar cheese. Grilled rare

RAW REVOLUTION BAR® (Raspberry/Chocolate)

6oz Wild Caught Alaskan Salmon
1 serving of organic brown rice

Day 62
Bob’s Red Mill® Extra Thick Rolled Oats
Sweetened w/Mahave® Agave Nectar

Handful of Mixed Raw Seeds & Nuts (Pumpkin, Sunflower, Cashews, Almonds)
1 Large Organic Carrot

2 cage free egg goat cheese omelet
2 links of Nature’s Promise® Sundried Tomato/Basil Sausage

PROGRADE® WORKOUT
Granny Smith Apple

PROGRADE® Chocolate Peanut Butter CRAVER

Chicken Sausage/Peppers/Onion Sandwich…
No Bread…Thank you…
-Nature’s Promise Chicken Sausage 4 Links cut in 1 inch Slices
-Pomi® Tomato sauce
-2 tablespoons Olive Oil
-Sliced yellow and red peppers
-½ Spanish Onion Thinly Sliced in rings
Mix all ingredients in hot pan until sausage is cooked white
on the inside and slightly browned on the outside
Serve Hot…

-The next 30 days would be considered TOP SECRET and is priceless...TRUST ME!
It will accompany a workout program that could get a 300 pound man "six-pack-jacked" in only 6 months. I am afraid THAT program will not be FREE!

Matt Jennings NASM PES, IYCA Level I YCS
-Former National bodybuilding champion
-CAT 4 Road Cyclist
-Former team member of PURE FOCUS Adventure Race Team
-Founder of Matt Jennings Boot Camps located in Point Pleasant, New Jersey

25 THINGS IN 25 YEARS

2009-11-21T16:59:00.000-08:00

Twenty five years ago I was a 19 year old ready to blaze a trail...don't tell me anything "old man" because I already KNOW everything college drop out national bodybuilding champion...
And today life is awesome, BUT...
I wish I knew then what I know now.
Here is my 25 IN 25:

GENERAL
1. As it turns out I knew quite alot about nothing 25 years ago
2. Do not believe everything you read. The person who wrote it probably no longer believes it either.
3. We have 2 ears...2 eyes... and 1 mouth. This design is most likely NOT by accident...
4. Stay out of your "comfort zone" as often as you possibly can
5. Have a pretty good answer when someone asks a pretty simple question
6. I am still mom and dad's boy

MARRIAGE
7. I knew I would marry my wife after the first five minutes of meeting her
8. Marriage as it turns out, is quite easy.
9. If you have ANY reservations about who you are about to marry...DON'T!
10. Remember who your spouse has to put up with...
11. September 11th... our wedding anniversary

CHILDREN
12. Yes! GOD does exist
13. When I went back to college Kathy was expecting our first child. One of my professors told me that what I would learn in college
would pale in comparison to what I would learn from my children.
She was right.
14. GOD gave Kathy and I three healthy and really awesome boys. GOD did not give us a girl. Hypothetically speaking, the idea of my girl bringing home
her first boyfriend to meet'dear old mom and dad' never sounded like a good idea. GOD is smart...
15. The rhythm of life has a certain beat that is supposed to get a little stronger and louder with each generation. Make sure you give your kids BIGGER DRUM STICKS

CAREER
16. Passion trumps $...
17. If you are truly doing what you were called to do, your vocation will probably be far more reaching than you could ever imagine. So, BELIEVE in THAT!
18. Success leaves a trail.
19. Who do you most respect in your field? And, if you could ask them...
how would they rate you?
20. Someone said that if you read one hour per day in your field of interest, after a year you would be considered an expert. READ!

EXERCISE/NUTRITION
21. ANY exercise beyond 30 minutes is wasting time.
22. My dad was a distance runner back in the early 70's. He was the 158th to cross the finish line in the 1973 New York City Marathon 3:08:52!
This is what he said to me right after he finished the race...I was 8 years old...
"Son, man was not made to run long distances!" Hey dad, I'll never argue that!
23. My view of any long distance running..."If you can't run like a KENYAN... don't run"
24. Resistance training can be 'tweaked' for any fitness goal you could ever need. LIFT!
25. A calorie is NOT a calorie
BONUS Lesson I just could not leave out
The NIH funded a half billion dollar long term study to support the health benefits of a low
fat, high carb diet. The study yielded a big goose egg on the side of any health benefits
found from eating a low fat high carb diet. You are not surprised, I am sure. But, the low fat/high carb diet did give us something(s)... Absurdly high and growing rates in cancers and cardio vascular disease; not to mention a one time adult disease that the medical community has aptly named juvenile onset diabetes. That's just great...The National Institute of Health has fed our youth into DIS-EASE! Congratulations on your findings,but we have decided not to repeat your results.

3 Things Your Exercise Program MUST Have

2009-11-08T07:59:00.000-08:00

Yesterday I had an orientation with 'candidates' for my fitness boot camps program.

About halfway through my orientation presentation I explain a bit about the exercises we would be using

during the "sample workout". But, before we actually started the workout one of the women

asked why I did not include any crunches or situps. I said that for a number of reasons (and I did briefly get

into my reasoning) that we do not specifically perform either conventional crunches or situps in

our program. She seemed to be in disagreement with my ideas. I believe she had an issue with my response most likely due to an unwillingness

to "let go" of a belief that you must do these types of exercises to get that seemingly evasive sexy, flat & trim waist(women) or the very aggressively sought after 500 crunches a day 6 pack (men). Meanwhile, we did go through a 15 minute workout (SAMPLE, mind you) that DID get the attention of the group and I think might open them up to the idea that there are 3 very important things you MUST consider if you want the "kick ass" results (and midsection) that EVERYONE should demand and expect from a training program. And, crunches are not on this short list!

So, do you want to know what these 3 "things" are?

BRIEF, INTENSE and INFREQUENT TRAINING!

But, although these 3 things are required, they are only HALF of the solution.

Do you know the other half?

If you do, please share it in the comment section. And, let us know what your take or rather "intake"

is for that half of the solution equation.

But, as they say "show me the money." Or, rather...show me the proof!

Alright... Here it is. I did just turn 44 so you have to cut me some slack.

There is no reason at all why you can not have similar or even greater results!

Next time you train just be resolute to this...

'DON'T HOLD BACK...NEVER BACK DOWN!' AND EXPECT GREAT THINGS...
And, if you need an awesome program to help you GET.FIT.DONE. then

MATTJENNINGSBOOTCAMPS is your solution!

http://www.mattjenningsbootcamps.com/

732.903.7512

TRI To Be An Athlete

2009-10-26T10:36:00.000-07:00

Hey man, any one who has known me long enough knows my ideas about training.
I DO NOT like to waste time training... I dig the whole "Let's get this party started" with a 'waste not, want not' attitude. And, while were at it we might as well throw in some Ockham's Razor... "PLURALITY SHOULD NOT BE ASSUMED WITHOUT NECESSITY" "WHAT CAN BE DONE WITH FEWER IS DONE IN VAIN WITH MORE" Sweet words, baby! I have a saying and I call it Hercule's Razor "BRIEF, INTENSE AND INFREQUENT EXERCISE IS THE FORMULA FOR REAL LIFE FITNESS SUCCESS" And in my estimation the monotony of training "cardio"on a treadmill or elliptical machine just does not cut it when you have so many different and effective options. Hey, I personally like to train like an athlete...It keeps training interesting.
Check out this short video to see what the heck I am blabbering about...
Click here- http://www.youtube.com/watch?v=I3DqGVkPfpc

DO YOU HAVE 14 MINUTES?

2009-09-08T11:11:00.001-07:00

Alright, boot camp is on it's OFF week.
Why do we have an "OFF" week?
So, we can recover from a full month of some fairly tough training and reap the rewards...

O.K. Sounds good enough...
But, still I get this ? all the time:

"Matt, what can I do during the week off?"

"Anything you want" I might reply.

But, that is rather remiss of me to respond with just an "Anything you want" don't you think?

Some people are workout crazed and jonesin' for a little butt kickin' on their days off.

So, here are a few suggestions

1. How about dustin' off and lubin' up the old bike and crankin' out a few miles

while breathin' in fresh air and checking out some cool scenery?

"No can do...a flat tire and no pump"...

Alright, remember...

2.ROLLER BLADES...

Blades are fun, low impact and a killer outdoor workout that won't beat you up like running can.

"Hey man, Dudes don't rollerblade" you say...

"Well, I don't care what you think...BLADES FREAKIN' "RIPP!"

"As a matter of fact I am gettin' on my blades as soon as I am done writing this post!"

OH S#!T! ... I think I sold my blades at a garage sale a few years back... Damn...

CRAIG'S LIST...Here we go...

3.How about Jump Ropin'. Ropin' can be a crazy effective workout... And yo, you don't have to be

a boxer to do it...no one will look at you funny...I promise!

Alright, nothing here is jumpin' at you yet?

That's cool.

Maybe this will work for ya'.

If you have a gym membership and you have about 14 minutes to "RIPP IT UP"

you might want to check this out:

I call it the"3ALARMFIRE"

It's a CARDIOCRANKIN'-LUNGSEARING-FATINCINERATING-

IAMGASPINGFORAIR-ANDMYLEGSAREREAKIN'REDLINEING " workout that is a

"day off" favorite of yours truly-

Note-If you dig HIIT (High Intensity Interval Training)
then this IS for you ...So "KILL IT"!

Stairmaster Level 30 X 50 Floors in sub 5:40 no rest
Lifecycle Level 15+ :20/:10 TABATA = 4:00 no rest
Concept II Rower 1000+ meters as fast as you can-
Try TABATA style and get it done in 4 minutes!

TOTAL TIME= SUB 14 minutes!

Challenging? YES!

EFFECTIVE? HELLYAZZ!!

Hey, if you get a chance to check out this quick HIIT workout let me know how you do

Peace-
Matt
P.S. This is how we do our "cardio" at MATTJENNINGSBOOTCAMPS.COM

The Simple Answer...CHANGE.YOUR.LIFE.

2009-09-06T07:35:00.001-07:00

Man, one thing I have most DEFINITELY learned from my just shy of 44 years in this pretty cool life is this...
The answers to our own plights are almost ALWAYS answered the moment we ask them.
We know what needs to be done.
We know what steps to take.
We know that we sometimes have to step outside our comfort zone to achieve a result.
And finally, we KNOW that the sooner we start the journey, the sooner we arrive at the destination.
Here's "the rub"...WE HAVE TO STEP OUTSIDE OUR COMFORT ZONE!
Who wants to do that?

How about this guy...

THE JOHN MEYERLE STORY

Matt,

I was going through my closet this morning weeding through some not so old clothes to see if there was something I was able to wear to a family party in a couple of weeks. I tried this suit on and could not help but to have my wife take a couple pictures of me in this suit that was purchased just over a year ago! Both the jacket and pants were tailored to fit me at that time. This is a direct result my two magic “pills”; Boot Camp and a good diet. I was not able to purchase either of them from a late night infomercial. Here’s how it all began

In April of 2008, my wife’s cousin, Terry Attardi, told me about this new workout program she joined down at Windward Beach. She went on to tell me what she knew about the program and I wished her the best of luck. A couple weeks later, I saw Terry at a family gathering and she told me what type of exercises they were doing and how good she felt after each of these work outs and again invited me to check it out. Once again, I wished her luck. Terry didn’t mention much more about Boot Camp until April of this year. Terry gave me a call and she gave it one more shot. She called to tell me what was going on in the class, how much FUN she was having, the progress she made and how awesome she felt and that her doctor had taken her off medication she had been taking for years! That call, was, without a doubt, the life preserver I needed. So I marched my 6’4”, 325 pound ass down to the Recreation Department and signed up for Matt Jennings Boot Camp. To be quite honest, I was scared. The last bout I had with exercise was at a local gym in October 2007. I had paid $700 for 10 one on one training sessions with a personal trainer. Personally, I thought he was trying to kill me. After my 10 sessions, I never went back to that gym!

I got tired of popping Advil for my neck, back, knee and ankle pains a couple times per day. I did not sleep right. I snored. I would wake up tired and with crippling back aches. It was work to tie my sneakers! My diet was absurd. It was all my fault. I probably ate 5-7 times per week at fast food restaurants in addition to eating home cooked meals prepared by my wife. Thank God I was not in charge of feeding my two young daughters. Luckily, my wife and daughters have always maintained a pretty well balanced diet. I ate just to eat. There was no portion control. I would eat what my wife and two daughters left on their plates. I ate until the food was gone. There were no leftovers. I would pull up to a Wendy’s, Checkers or Burger King and get myself 3 or 4 burgers/sandwiches, fries and a diet soda before going home for dinner. I would take a trip to Costco and on the way out the door get two hot dogs and a chicken bake for the road. I was a size 3X in T-shirts with a 46 waist and a 20 inch neck. I was out of control. The last suit I bought was a 56 Long. No one could believe that I weighed 325 pounds. People said “you carry it well”. I thought “Thank God I am 6’4” tall”. Bullshit. I was a mess. I felt like hell. It was time.

On April 27, 2009 I changed my life. I started Boot Camp and changed the way I eat. I exercise three days a week at Boot Camp and eat a lot differently than ever before. My diet now consists of salads, chicken, lean meats, eggs, lots of vegetables, fruit, low fat cottage cheese and plenty of water. I use a lot of the Walden Farms dressings which are calorie free, sugar free and fat free. My wife and daughters cannot believe my culinary skills in the kitchen and my creative meals and healthy salads that I prepare. I asked my wife if we could go to Bed Bath and Beyond and if she had one of their 20% off coupons. She asked why. When I told her I wanted to buy a salad spinner, she cracked up! My eating habits, in many respects have become contagious. Now when we go to Costco, we will all get chicken salads. There is salad on every plate at diner time and it is about the only thing I will go back for seconds on.

From time to time I fall off the wagon and have some things I should pass on or have less of, but I hop right back on. I know this OK and completely normal. I remind myself how I used to feel and look and know that I do not ever want to go back there. I have lost 65 pounds since April 27. I find that I sleep better, have stopped snoring, and have all kinds of energy every day. I am so thankful Terry thought to call me in April to nudge me along and to you Matt for your Boot Camp program, the ability that you have to make exercising fun for me and many others. It has not been easy but it certainly has been worth every minute and drop of sweat. It has been a complete blast!

P.S. I also have to let Franks Big and Tall Shop know that I will never be in their stores again!

Thanks for everything!
Regards
John Meyerle

P.P.S. John just keeps kickin’ ASS! As of September 5, 2009 John is down a total
69 Lbs.!
John’s goal is to drop a total 100 Lbs! and is on track to crush that goal around Thanksgiving!

No quick gimmick B.S. here. These are REAL RESULTS! That have changed John's LIFE!!!

Selfish Parents...Sick Kids

2009-08-29T09:48:00.000-07:00

Man, I knew this night was NOT the night to GOOF OFF.

Like most every Friday night, my wife and I and our three boys go out to our favorite pizza shop and get these crazy good 9" personal sized brick oven pizzas. I mean these are the real deal, will rival all, as authentic as you can get (sans jetting to northern Italy)brick oven pizzas. Bite into a slice of this thin crust stuff and bam!... you are sitting outside a rustic trattoria in the centre de Milano, delving into and devouring that thin crusted, Italian originated delectable and speaking fluid Venetian dialect with your Armani wearing bretheren(...yeah, that freakin' good!)...I digress...

Friday night is our "Goof Off" night...

So, I'm driving to this pizzeria and our eldest boy Matt starts to complain about this earache he's been battling all week. I knew that if he ate any type of refined sugar (pizza dough...refined crap!) his earache (inflammation of inner ear tissue) might get worse and probably would not get better. But, that pizza "kicks ass"! And I convinced myself that Matt Jr. will survive this one indulgence just fine.

Hey, he looks forward to this GOOF OFF Friday as much as the rest of the Jennings brood and just might "ward off" the ill effects of the "floured poison". Yeah, right...

The next day...this morning as a matter of fact, Matt wakes up screaming in pain.

Damn, this was exactly what I was afraid of and really...just what I expected.

I let my guard down, allowed my son to eat something I knew would "feed the infection/inflammation" of a painful earache; why? because that freakin' pizza tastes too damn good!

How many times do we do this to our kids?

And, to OURSELVES?

S#!T...

It's the same old story every freakin' single time...

Put into body crap information (-grains, sugars, flours)

Body spits out crap response!

Hey, IT DOES NOT MATTER IF YOU ARE A CHILD WITH AN EAR INFECTION, SINUS INFECTION...(Inflammation)

OR A 40+ YEAR OLD PARENT WHO SUFFERS FROM CHRONIC KNEE PAIN, BACK PAIN, SINUS INFECTION, etc...(Inflammation)

The quality of LIFE that each of us experience is the direct response to the quality of what we choose to put into (or to not put into) our bodies.

Put another way...

Physiology DOES NOT LIE!!!

If you want it a bit more eloquently explained

Check this vid out