A Simple Message For You

I hear from a lot of folks who had a bad "diet weekend", or their workout didn't go as planned...and even from folks who are struggling to get going...

So I just wanted to say...

"Keep on trying to do a little better every day. Always try to be better than yesterday. Take that attitude, and give it the best you got!

And if you had a bad day yesterday, kick it to the curb and stay strong! Today is another chance for you to show the world who's boss.

I know you can do it!"

Here's to starting a new healthy habit today,

Mark Mancilla, CPT
Owner, Max Body Fitness

PS - Don't Wait!Whatever positive change you want to make in your life, start TODAY! Whether it is looking for a new job, repairing a relationship, eating better, or starting an exercise program, there is no better time to start than right now. Good luck and let me know how things turn out. :)

Bootcamp W.O.D. 7-21-08

Good workout today ladies...

1. 6-12 Pushups
2. 15 band Curls
3. "The Tires'

1. DB Arnold Press
2. 30 second plank
3. Scissor Agility Drill

1. Band Press/Flys
2. 12 "Basketball" Shots
3. 40 Skips (Jump Rope)

P.S. Bringing a camera every day to camp so be expecting some pictures on the blog. Thanks ladies. :)

The "CARA" Boot Camp Workout

Here it is...

1. 20 Band Rows
2. Medicine Ball Squat To Push
3. Ladder Drill 2X

1. 15 High Band Rows
2. 8 Red Disc Squats
3. 25 Jumprope Skips

1. 20 Band Lat Pull Downs
2. 12 Step-Ups
3. Ladder Shuffle

Good Job Today!

Part 2 - Making Movie Magic

So you haven't eaten in about three hours and your next stop is the movie theatre. It's no surprise, that there's not too many 'healthy' food choices at the movie theater but here's a couple options that you may have tried in the past.

A) A small popcorn, hold the butter, Goobers and an iced tea
B) A jumbo hot dog and a Diet Coke
C) Combo #1: a Large popcorn with butter, candy of your choice (red vines, duh) and a cherry Icee.

Okay, so maybe choice C really hasn't been your choice since you were 11. And don't be fooled by A. Yes popcorn is a whole grain, but it is high on the glycemic index. That means it's a faster digesting carb and eating it can cause insulin spikes, which increase fat storage.

While the peanuts in goobers do contain protein, the candy is just way to full of fat and carbs to a reasonable choice, even in an emergency situation.

Instead, go with option B. Ignore the bun, pick up a couple of packets of mustard and you're good to go. Hot dogs are a fairly good source of protein, and even though they are high in fat, they are relatively low in carbohydrates. Besides all you need is a little protein to get you through the next hour and a half until you can eat a big leafy salad and chicken breast for dinner. So the answer is B.

Four Alarm Foods - Part 1 - The Convenience Store

There's going to be a lot of instances when you're forced to make choices outside of your regular "healthy diet." You're not going to be anywhere near a chicken breast or brown rice and veggies. What do you do? Well, here's part 1 of a part 5 series where I'm going to discuss your healthiest options.

What could be simpler than running into the am/pm or 7 Eleven. You're on your way to a doctor's appointment or to drop the kids off at practive and you need a quick snack. Which one of these would you pick?

A) Jack Link's Beef jerky and a small bag or Corn Nuts
B) Nachos and a blueberry muffin
C) A bean and beef burrito

With option B, the neon-orange "cheese" on those nachos could come from a hot vat that hasn't been cleaned in weeks. Along with that you get a blueberry muffin equipped with 710 calories, a very low 10 grams of protein, 85 grams of carbs and 36 grams of fat.

With the beef and bean burrito, it may seem like a well-rounded meal. But guess what? It's overloaded with carbs (37 gram), and although it's only 9 grams of fat, it only has 15 grams of protein in which you'd want to eat almost 2 to make it a good protein source. But with that you'd have to eat twice the fat (18 GRAMS!)

Stick with low fat (2 grams), high protein (28 grams) beef jerkey and a small bad (1.7 oz) bag of corn nuts, which boasts 20 grams of slow digesting carbs (corn is fairly low on the glycemic index) and just 5 grams of fat. So the answer is A.

Bootcamp W.O.D. "The Circuit 2"

Another phenomenal job by you ladies. Today's workout
was quick and to the point. Here's the Workout of the Day (W.O.D)

1. 10 BW Squats on Discs
2. 10 Incline Pushups
3. "The Tires" X 5
4. 50 jumpropes
5. 16 DB Thrusters
6. High Tube Row
7. 30 Jumping Jacks
8. 10 "Basketball Shots"
9. Jog/Backpedal

Cardio Workout:

Intervals : Run 10 seconds, jog 15 seconds X 8

STRETCHING

See you Sunday for Weigh In

Top Snacks For Fat Loss

As a Max Body Fitness client you know we preach eating
every three hours and that you should eat three larger
meals accompanied with 2-3 snacks in between meals.

Why do we do this?

We're fueling the fire. Our Metabolism (the mechanism
in your body that burns calories) needs to be well fed.
Like a fire, the more wood we put it, the bigger it gets
and the more it burns.Your metabolism is the same way.
The more often we eat the faster it gets and therefore the
more calories we're going to burn.

Here's Some Great Snack Options for the mid-morning,
mid-afternoon, and before-bed (if needed).

Mid-Morning:

• Protein Drink and Any Piece of Fruit (Post-Workout)
• Apple (or Pear) w/ a handful of Almonds
• Apple (or Pear) w/ cottage cheese
• Dannon Light n' Fit Yogurt w/ Almonds
• Protein Smoothie (1 Scoop Protein, 1 cup Milk, 1 Cup Water and 1 cup Any Fruit)
• Zone Bar (or Pure Protein, or Detour Brand)

Mid-Afternoon:

• Protein drink and Almonds
• Cottage Cheese and Celery
• Dannon Yogurt and baby Carrots
• Veggie Bag (Cut Celery, bell peppers, tomatoes)
• Zone Bar (or Pure Protein, or Detour Brand)

Before Bed (IF NEEDED)

• Protein Drink
• Cottage Cheese and Black, Blue, or Raspberries
• Veggie Bag (Cut Celery, bell peppers, tomatoes)

Ideally, we want to stay away from having too much sugar or fats before bed so we're simply going to stick to protein or fiber sources.

If you have any questions, email me at mark@hbpersonaltrainer.com

Bootcamp W.O.D. SUPER Leg Workout

This workout is the winner of the Max Body
"Hardest Individual Workout" Award as voted
by the Boot Campers Associtation. :)

You ladies kicked butt today!

___________ ROUND 1 ______________

• 15 Resistance Tube Squats
• 2 X "The Stairs"
• 14 Alternating Lunges
• 12 Pushup w/ rotation

____________ROUND 2 ______________

• 15 Resistance Tube Rotations
• 1 X "The Stairs'
• 10 Jump Squats
• "The Backpedal"

____________CARDIO _______________

• 3 PERIMETERS

Bootcamp W.O.D. "THE CIRCUIT"

Awesome Job Today Ladies!

Here's Today's Workout...

20 Seconds "ON" 10 seconds "OFF"

1. Exercise Band Squats
2. Push-Ups
3. "Basketball Shoot"
4. Plank
5. Kettlebell Swings
6. 50 Jumps (rope)
7. DB Lateral Raise
8. 'The Rings"
9. Red Disc Balance

P.S. Working on you MANUALS I'll get them to soon! :)