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As you know by now I'm a big fan of both Acai and Yerba Mate. I've posted videos way back here on how I create my morning Acai shake. I drink it for the taste, plus all of the health benefits.
Those of you in my boot camp classes often see me sipping my yerba mate. It provides me a gentle "pick up" for those early morning classes without the "crash" that coffee sometimes causes.
I was just asked this question by my mentor.
I stand for helping people like you experience life to the fullest by exercising and eating well.
Unfortunately my industry (fitness and fat-loss)is preying on you. I really feel this way. I see the advertisements for the gimmicks, pills, surgery procedures, all designed to make you feel inadequate and in need of what they have to offer.
Being lean, energetic,and healthy does not take a lot of time, nor does it need much "outside" help.
So what do I mean by this?
I don't exercise a lot. You can check out my workouts here and see that I rarely spend over 30 minutes per workout, usually much less. (Much like you, if you are a reader of my site you aren't trying to gain mass...you are trying to get or stay lean.) You'll also notice that I only train 3 or 4 times per week.
Next, I eat well, but I don't obsess over my eating. Healthy or clean eating is a discipline and a habit. Either you work on creating it and living it, or you will forever struggle and be apt to try the next pill or diet.
If I can help you help yourself, then I have done my job.
To me, exercise and health is about preparing your body to live live to the fullest.
Who doesn't want to live a long and vibrant life?
How about caving in South America?
Swimming with great white sharks in Australia?
Or maybe just playing vigorously with your kids?
Whatever it is that you desire, you can do it better when you are more fit.
I received this (edited) email recently from a client in my boot camp class.
"...just to let you know that I felt terrible because on Friday I didn't do all of the routine and this made me feel so sad...I'm glad that you couldn't see my tears of frustration at the end of the class because I would be so embarrassed.
...I'm so sorry I was just trying to do my best but simple as I couldn't...I'll see you on Monday trying again my best."
(Please note too, that English is not this client's first language.)
So this client was upset and thought that I might be upset that she didn't do all of the exercises during our session.
I have no problem when someone gives it her all and isn't able to do everything. Each session is meant to challenge and push her beyond her comfort zone. I admire clients like this one who shows up day after day and makes no excuses. She comes to class and gives it her all...that is what a coach hopes for.
There is no reason to feel hard on yourself when you are consistently showing up to class and working hard in your training sessions.
The time to be hard on yourself is when you miss class or skip your training session because of laziness. This upsets me. A client comes to me to lose weight, but then she doesn't show up. This becomes a habit that leads to nowhere. The client doesn't make progress and never loses the weight.
Losing fat is simple, but never easy.
I believe so strongly that you can be fit, healthy, and lean in only 20 minutes or less per day, that I've created a separate website dedicated to just that. www.140Fit.com
The "140" comes from the short number of characters that can be posted on a Twitter message. If you don't know what Twitter is or could care less about Twitter, no need to worry.
The main focus of my new site is to help as many people as possible realize that fitness and fat loss does not have to be complicated, and you don't need more than 20 minutes per day of exercise.
Anyone can do 20 minutes of exercise per day.
If you cannot devote 20 minutes to better health, you need to have a serous look at your priorities.
Please visit the new www.140Fit.com site. You'll see that it's a "zen" look at fitness. I'm going to zero in on what it really takes to lose fat and stay fit without all of the hype.
Take care of yourself, and do this.
If you are on Twitter and would like to receive special "140Fit" tweets, then you can follow me here.
Check out this plank and core progression for MMA fighters using the TRX.
I spent Saturday with my wife at her company picnic. I was truly shocked to see how fat people are. I'm not the type to exaggerate, but I'd have to say that 80% of the women were obese. Not just a little fat, but 50-100 pounds overweight.
It puzzles me...what are we doing as a society to get so big? Since I'm a trainer I wonder what am I doing wrong, or what is my industry doing wrong in that people just keep getting fatter.
I hear the common answers like...too much time sitting down in front of the computer/games/T.V. etc. Of fast food is cheap and calorie laden. People don't have the time, and so on.
In looking at nature I see lean, efficient predators, and even the prey is quick, muscular, and at one with their bodies.
This all just seems to go against nature. Call it God, or what ever you believe in, but I can't imagine that our creator created us to be obese and crippled by our fat and those diseases associated with being obese.
What's your opinion? Any ideas on why we are so fat?
Yep, I turned 44 today, and I feel fantastic. Life is great.
In honor of turning 44, my workout was as follows:
44 push ups
44 bodyweight squats
44 kettlebell swings
44 sit ups
444 jump ropes
Time:13:50
From my buddy Rick Ivonne of Inspired Diabetic.com...
Your range of available choices right now has no limits.
The only limits you have are in your mind.
You've got it in you to succeed.
Just make up your mind and stick with it.
You weren't born with any limits on your powers or any set limits to your capacity.
At any moment, you have more possibilities than you can act upon.
Imagine your possibilities and your vision expands.
Capture your dreams in your mind and your life becomes full.
Reach out and touch the limits of your being in your mind.
You can, because you think you can.
Even though most of us are not fighters, it's cool to see the many possibilities of using the TRX.
Learn more about the TRX by clicking here.
"When somebody says that they work all the time, they never have a minute off, and they’re constantly checking their Blackberry, I think, “You’re really not in control of your life, are you?”
From an interview with Derek Sivers and Tim Ferriss
If you want to succeed, you must first believe that you can succeed.
The only thing that stands between you and what you want from life, is the will to try it and the faith to believe that it's possible.
The only true limit to your realization of tomorrow will be your doubts of today.
The moment you carry the conviction of belief, in that moment your dream will become reality.
If you think you can, you can.
4x
15x push ups with feet elevated
15x lunge with TRX
8x Power Wheel roll outs (standing)
15x deadlift with 24k kettlebell
Time:21:53
Call me crazy...but it is a lot of fun :)
It's so easy just to go for a hike and workout with whatever is around you. Pick up a rock, press it, curl it, throw it, and squat with it. Do some pull ups from a tree, and you've got yourself an invigorating workout.
Let me know what type of workouts you've created using your natural surroundings.
We both use rope training.
I've been using the rope training with my clients since the end of 2008, so it's nice to see that trainer to the stars Gunnar Peterson is using it with his clients such as Kim Kardashian.
Click on Picture to Play Kim Kardashian Video
There are a couple of different names for rope training such as Battling Ropes, and Ropes Gone Wild, but whatever you call it, it's a great way to burn fat without the typical pounding that comes with most aerobic exercises.
Looking for a workout with the ropes? Click here to see a clip of a session I did with a client just a few days ago. You'll see the fat-burning session with complete details.
Aimee doing Ropes Gone Wild at Boot Camp Pasadena
If you are in the Pasadena/Altadena area and want to try some rope training contact me, or have a look at my Boot Camp Pasadena site for group training where we also use the rope.
Note: This is a newsletter that I send out weekly to my subscribers. If you'd like to get these weekly tips via email,
Welcome to the beginning of another week.
We've got a ton of things going on, so lets get right to the good stuff.
I thank those who have been visiting my site, some days we're up close to 450 visitors per day. Here's a highlight of what's going on...
Articles,
Training to Target Belly Fat
Myth Busting...Eating every 3 hours, maybe not the best
Inspiration/Quotes,
Great quote from Arthur Ashe
Inches makes champions - Vince Lombardi
Life is what you make of it - Todd Durkin
Recipes with pictures,
Low Carb Meal Options
Mid-morning Protein Shake
Videos,
Watch this video before you make excuses
Water balloon fight at boot camp, burning calories and having fun
Human machine, incredible extreme running
Behind the scenes of me working out-almost naked
TRX workout-full workout instructions-yeah Ash
Behind the scenes, what I do in my "off time"
Get inspired and Take Action-this one made me cry
You won't believe this weight loss infomercial, crazy
Told you there was lot going on. Keep this email and pace yourself looking at few at time when you have a few moments.
In the next email I have some specifics of when our next boot camp will be starting.
Make it an incredible week. You can choose to take action, or sit back and let life slap you in the face. Get with it, and do it today.
Talk to you soon,
Stephen
P.S. I know that more and more of you are getting into the social networking stuff, so if you want to connect, here are two places to find me.
Facebook: www.FacebookStephen.com
Twitter: www.TwitterStephen.com
For time:
35 reps Walking Lunges
30 TRX Low Row
30 seconds Ropes Gone Wild
35 Reps walking lunges
25 TRX Low Rows
30 seconds ropes gone wild
35 reps walking lunges
20 TRX low rows
30 seconds ropes gone wild
35 reps walking lunges
15 TRX low rows
30 seconds ropes gone wild
35 reps walking lunges
10 TRX low rows
30 seconds ropes gone wild
This is a killer workout. You'll be sweating like crazy if you are training like you mean it.
I got my rope from Amazon, and my TRX from Fitness Anywhere.
Give this workout a try, then let me know how it went for ya. Leave me a comment in the comment section below. Was it too easy? To hard? What was your time? I did it in 16:20