The Rice Experiment– This Will Blow Your Mind

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The Rice Experiment

Are these words stopping you from getting what you want?

Have you ever heard the phrase, “Choose your words wisely.”  Usually some action hero in a movie states these boldly before he taps a keg of whoop ass.

However, there may be more to it.

Do the words you use create the life and body you live in?

I have always believed this to be true but it was not until recently that I found a way to put it to the test.  It all began when I watched a documentary called “The Hidden Messages in Water” by Dr. Masaru Emoto.

Dr. Emoto is a Japanese researcher who conducted research on the formation of water crystals on various stimuli.  I won’t go into detail here because I won’t do it justice.  You have to see it for yourself. You can pick a copy of the documentary on Amazon at the link below.

Hidden Messages in Water

The experiment that really grabbed my attention was a simple one that anyone can do.

All you need is rice and some patience.

The Rice Experiment

1. Place 1 cup of Cooked Rice into two separate containers. Place a lid on each.

2. Mark one container with a positive phrase. I used “Thank You Rice”

3. Mark the other container with a negative phrase. I used “Stupid Rice”

4. Place them in your kitchen at least 12 inches apart.

5. Once or more every day say aloud to the rice container the phrase written on it. I know this sounds nuts but just try it.  For example, every time I went into my kitchen I would say “Thank You Rice” and “Stupid Rice”  Try to say it from a place of gratitude (thank you) and a place of anger and frustration (stupid). Before you write this off as something that crazy Junior Glymph said, remember…

“Open Minds Open Doors to the Impossible.”

The Results

 

After 20 Days, The “Thank You Rice” had a sweet aroma and maintained its white color. The “Stupid Rice” possessed a foul odor, became darker in color and formed a mold.

 

 

Let’s Take a Closer Look

The Thank You Rice on Day 20

 

 

Thank You Rice After 20 Days

 

 

The Stupid Rice on Day 20

 

The Stupid Rice After 20 Days

What Does This Mean?

The words we say have a powerful affect on everything around us.  Whether it is rice or a human being.  Your words have a profound impact on others and yourself.

Positive words with good intentions behind them nurture and encourage growth.

Negative words with negative emotions literally rot and destroy.

Think about it.  Have you ever been around someone who literally sucked the energy out of you?

Sometimes this happens even when they don’t say anything negative.

This is because it is not just what we say that matters, it is what we think.  Our lives are result of our most common thoughts.
If you habitually think great things of yourself, of others and the world around you, then you add to the greatness and nurture the world around.  If you habitually complain, criticize and find the bad in others and in most things, then you are “rotting the rice.” Change your thoughts, Change your world.

If you are honest about this, you know it is true.  We all know this is true. We don’t need rice to tell us this but it is really cool to do.  Try it.

One last thing to think about…

How do your thoughts about your body affect your appearance, health, energy & what actions you take?

If you wish to achieve your all-time best body it begins by feeding your body positive thoughts.  Like “I am a warrior, I am strong, My body is amazing, I love my body, I love life, I am awesome. I am unstoppable!” You get the picture.

Don’t rot your rice!  :-D

Post your comments below.

Be a Guardian of Your Time

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New Announcements :

  1. Client Appreciation Party for the V2R will be in Las Vegas, Nevada  for 2011. What boot camp does that?  Make sure you get all your friends to sign up so we can tear up Vegas.  Also, look good in trunks and bikinis.
  2. Also, Out of the box trip this month will be at the gun range so ask about it  if interested
  3. New Contest Client of the week.  Every week someone will win client of the week.  The criteria to win is… 100% attendance for the week of boot camp. b.) Great effort c.) bring in a lead for some one to come and try boot camp.  The winner will win a box of protein bars.

Business of the Week

Luxe Interior Design

Diana Shivers has been a long time client, in many ways she built V2R ;-) .  She doesn’t only look awesome but her interior design skills are second to none.  Her store is on Medlock Bridge Rd. Call her on go see her.

A couple of weeks ago I sent out an article to all my boot campers outlining the 11 things you MUST do if you are serious about achieving fat loss and attaining the body that you desire.  I hope you took the time to read it!  If not, dig it back up and read it ASAP.  There is some very powerful stuff in there.

While the list of 11 things you must do to achieve results was complete and exhaustive, there is one thing that I did not include.  It is #12 on that list.  But just because it was not included on the

original list doesn’t mean it is any less important.

This one step is something that ALL successful fat burners do.  It is non-negotiable and never taken for granted.  Before I reveal the last step let me say this…one of the biggest secrets to fat loss is consistency.  That means once you find a workout and nutrition program that works, you must work that program.  That means you have to follow-through.  You can’t adhere to the program here and there or whenever it is convenient for you, you must adhere to it every day of your life.  That’s just reality.  If this seems overwhelming, well, that’s where step #12 comes in.

As one of my very dedicated and most successful clients puts it, to achieve fat loss success you must guard your time.  That’s right.  You must guard your time with the same vigilance that you would guard anything else important in your life.  Guarding your time refers to scheduling time, everyday, to focus on your health and fitness.  This means schedule your time to workout every day and do it at the same time every day.  You must also schedule time to focus on your nutrition.  That means preparing meals, packing meals if you are going to be on the go, food journaling, etc.  Once you have scheduled your times, guard them with all of your might.

The time you schedule cannot be changed, negotiated, or altered in any way.  If you allow yourself to, you can ALWAYS find things you “need” to do other than exercise and prepare healthy meals.  It is very easy to say, “Well, laundry is backing up and I really need to do that now, I’ll exercise later”.  Once laundry is done then it’s time for the kids to come home from school, next thing you know it’s dinner time and you have missed yet another day of exercise.   (This is one reason that I always recommend getting out of the house to exercise.  Trying to exercise in the house is very distracting.  If it’s not laundry, cooking, or bills that need to be paid, it’s that cushy couch that’s always calling your name.)

When you schedule your time to workout, and you don’t let anything get in the way an amazing thing happens:  You actually workout…and do so consistently.  When you workout consistently another amazing thing happens…you get real, body changing results!

Time blocking is something that every successful person in life does.  I have known several successful CEO’s in my life and they will all tell you that time blocking is something that they could never succeed without.

So, if you desire success, fat loss success, then you MUST break out the Blackberry, I-Phone, or even the antiquated paper calendar that’s hanging on the wall and schedule yourself some “me” time.  Write the time everyday that you will workout, prepare and pack meals, and food journal.  Then guard that time with your life.

Some of you may be thinking that being that anal about workout times seems a little selfish.  I say, so what?  It is okay to be a little selfish sometimes.  Especially when your health and happiness are on the line.  I have a feeling that the people closest to you will understand if not deeply appreciate it.

To give you a quick idea of how it should look, below is how I schedule my workouts and nutrition:

M-F-Workout from 1:30-2:30 (I chose this time because  it’s when things are slow for me no sessions and gym is quite.

Saturday-Workout from 9:00am-10:00am. Doing it at this time allows me to get it out of the way so I can spend the rest of Saturday with my family.

Mon-Sun-I take 5 minutes at the end of every night to write down everything ( for the most part) I can remember most of it) I ate that day.  Who knew that you could do something so powerful in just 5 minutes a day.

Sunday and Wednesday-I take 1-2 hours to prepare meals for the next few days.  This is nice because my wife and I only have to cook 2 days a week and we always have healthy meals available

It’s just that easy.  That adds up to 9-10 hours a week that I focus on my health and fitness.  Sound like a lot?  Well, consider the fact that there are 168 hours in week.  If you take 10 hours for your health and fitness that leaves 158 hours to do everything else that you want/need to do.  So…no more excuses.  Get to scheduling!  I promise it will pay off big time!

Quotes of the Week
Life expectancy would grow by leaps and bounds if green vegetables smelled as good as bacon.  ~Doug Larson

When it comes to eating right and exercising, there is no “I’ll start tomorrow.”  Tomorrow is disease.  ~Terri Guillemets

Your Fitness and Nutrition Coach,

Junior

P.S. To register for your FREE V2R Fitness Boot Camp session, click the link below and register now:

www.The V2R.com

Come and join us for a fat burnin’, calorie churnin’ workout with other people who have the same goals as you! It’s fast, it’s fun, and it works!  There is no better time to begin getting fit than right before summer.  Be sure to register now as spots fill up VERY fast this time of year!

If you would like more fitness and weight loss tips click the “Free Report” link to the right of this article and get my latest reports “Finally…The Truth About Weight Loss” and “10 Ways to Lose Weight…FAST!” They will be emailed to you immediately!

Accomplishing Anything Worthwhile in Life MUST Begin with This…..

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This post was written by Junior Glymph on April 17th, 2010
Cardio Routine:
Day 1
Treadmill 6.0 for one hour
Day 2
Elipitical 45 mins high pace
I was inspired by a client to write this.  Most of my clients know my goals with V2R Fitness but, a lot of you guys push me to meet my goals.  Thanks… So Goals are met with this formula meaning weight loss goals to.
But The Client of The Month is Kessa Stanford.  Kessa has lost 40 lbs countless inches. WHOA!!! She has been dynamic.
Good Job Kessa I have a surprise for you.  Thanks for the referrals and inspiring others to change their life, INCLUDING ME.
My cousin in law and I have a bet I MUST win ask me about it.  Ok… Let me tell you how to accomplish your goals.

We have heard over the years how important goal setting is to your short and long term success.  If you have ever set out to accomplish a lofty goal and actually accomplished it, then goal setting probably played a big role.  Fitness and weight loss are no different.  If you truly want to succeed long term then you MUST set goals and have an action plan to accomplish them.  But how do you go about doing that???

First, let’s discuss just how important goals setting is and why.  Like I said above, most big accomplishments in life were preceded by goal setting.  When you begin college you have a goal of graduating in 4 years and you plan to do so by going to class, studying hard, and only partying 4 nights a week.   When (motivated and ambitious) people begin a career they set goals for success.  They make a plan to get promoted, to make more money, and advance as far as possible in the shortest amount of time.  Successful sales people set daily, weekly, and monthly goals to ensure that they are always thriving and moving forward.

Goals serve as motivation.  They give us something to strive for.  Goals are a dangling carrot that we are always chasing which in turn keeps us focused on the prize.  When we set goals, make a plan to accomplish them, and then actually achieve them…the feeling is euphoric.  This is why the MOST successful people in the world swear by goal setting.

To illustrate this point further check out this study below…it’s fascinating!

In the book What They Don’t Teach You in the Harvard Business School, Mark McCormack tells about study conducted on students in the 1979 Harvard MBA program. In that year, the students were asked, “Have you set clear, written goals for your future and made plans to accomplish them?” Only three percent of the graduates had written goals and plans; 13 percent had goals, but they were not in writing; and a whopping 84 percent had no specific goals at all.
Ten years later, the members of the class were interviewed again, and the findings, while somewhat predictable, were nonetheless astonishing. The 13 percent of the class who had goals were earning, on average, twice as much as the 84 percent who had no goals at all. And what about the three percent who had clear, written goals? They were earning, on average, ten times as much as the other 97 percent put together.

In spite of such proof of success, most people don’t have clear, measurable, time-bounded goals that they work toward.

So, how can we apply these principles to fitness and weight loss and highly increase if not ensure our chances of success?  Very few people actually set goals before beginning a fitness routine.  If they do set goals they are random and arbitrary like “I want to lose 20 pounds.  Setting a goal like that is akin to going to college with a goal of “getting an education”.  What kind of goal is that?

For goal setting to be successful they must be S.M.A.R.T.

Specific- A specific goal has a much greater chance of being accomplished than a general goal. To set a specific goal you must answer the six “W” questions: Who is involved? What do I want to accomplish. Where – identify a location. When – establish a time frame. Which – identify requirements and constraints. Why – specific reasons, purpose or benefits of accomplishing the goal.

Measurable- Establish concrete criteria for measuring progress toward the attainment of the goal you’ve set. When you measure your progress, you stay on track, reach your target dates, and experience the exhilaration of achievement that spurs you on to continued effort required to reach your goal. You’ve got to answer questions like “how much” or “how will I know when it is accomplished?”

Attainable- When you identify goals that are most important to you, you begin to figure out ways you can make them come true. You develop the attitudes, abilities, skills, and financial capacity to reach them. You begin seeing previously overlooked opportunities to bring yourself closer to the achievement of your goals. You can attain most any goal you set when you plan your steps wisely and establish a time frame that allows you to carry out those steps. Goals that may have seemed far away and out of reach eventually move closer and become attainable, not because your goals shrink, but because you build your self-image. You see yourself as worthy of these goals, and develop the traits and personality that allow you to possess them.

Realistic and Relevant- To be realistic, a goal must represent an objective toward which you are both willing and able to work. A goal can be both high and realistic; you are the only one who can decide just how high your goal should be. But be sure that every goal represents substantial progress. A high goal is frequently easier to reach than a low one because a low goal exerts low motivational force. Some of the hardest jobs you ever accomplished actually seem easy simply because they were a labor of love. Your goal is probably realistic if you truly believe that it can be accomplished. Additional ways to know if your goal is realistic is to determine if you have accomplished anything similar in the past or ask yourself what conditions would have to exist to accomplish this goal.

Time Bound or Time Specific- A goal should be grounded within a time frame. With no time frame tied to it there’s no sense of urgency. If you want to lose 20 lbs, when do you want to do it by? “Someday” won’t work. But if you anchor your goal within a timeframe, “by May 1st”, then you’ve set your unconscious mind into motion to begin working on the goal. T also stands for Tangible – A goal is tangible when you can experience it with one of the senses, that is, taste, touch, smell, sight or hearing. When your goal is tangible you have a better chance of making it specific and measurable and thus attainable. That’s why I’m a BIG believer in the physical act of writing out your goals on paper, then posting them where you will both see and read them out loud every single day. Visualize your success!

Here is an example of a clearly defined weight loss goal:

Instead of saying “I want lose 20 lbs” you would say “I will attend boot camp 4 days a week and give my best effort in each workout.  I will do a cardio routine on my off days and follow the nutrition plan diligently by pre-planning my meals and eating 5-6 times a day.  The foods I eat will consist of lean proteins, vegetables, and complex carbs.  I will greatly limit my consumption of sugars and bad fats.  I will also food journal every day.  I will make exercise a priority and not be lazy or fall victim to temptation.  In return, I will lose 20 lbs and drop 10% body fat by June 1st so I can feel better, look fit, wear my size 6 clothes again, and re-gain my self-confidence.”

Within this written goal there is a specific goal (lose 20 lbs and 10% body fat), it’s measurable (scale or body fat calipers), it’s attainable, it’s realistic (you’re not saying you want to lose 20 lbs in 1 week), and it’s specific (20 lbs, 10% body fat, size 6 clothes).  Most importantly you have a plan to accomplish it.  Because remember…

A goal without a plan is just a wish!

So I encourage every one of you to sit down today…not tomorrow… and write out your goals.  Do not procrastinate (Procrastination is our worst form of self-sabotage).  It will only take 15-20 minutes and the payoff will be HUGE!  Once you have done this bring it to me and I will review it with you to make sure it is attainable and realistic.  You should also share your goals with the people closest to you.  Once you tell people they can then help hold you accountable!

Now, get to writing…your success depends on it!!!

Quotes of the Week

“If the doctor’s of today do not become the nutritionists of tomorrow, then nutritionists of today will become the doctor’s of tomorrow”  -Unknown

Your Fitness and Nutrition Coach,

Junior

P.S. To register for your FREE V2R Fitness Boot Camp session, click the link below and register now:

www.DuluthBootCamps.com

Come and join us for a fat burnin’, calorie churnin’ workout with other people who have the same goals as you! It’s fast, it’s fun, and it works!  There is no better time to begin getting fit than right before summer.  Be sure to register now as spots fill up VERY fast this time of year!

If you would like more fitness and weight loss tips click the “Free Report” link to the right of this article and get my latest reports “Finally…The Truth About Weight Loss” and “10 Ways to Lose Weight…FAST!” They will be emailed to you immediately!

Healthy Snack Ideas & Kitchen Exorcism

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The Grocery Tour Boot Camp was fun here is the recap:

Grocery Tour Boot Camp Recap Click Here

Attendees from Tour:

  1. Bobbi Hamil
  2. Susan Ulshafer
  3. Ashley Lane

Here are some of the interesting questions that I was asked:

  1. How do I read the food Labels? ( Click Here )
  2. How much good fat should I consume per day ?
  3. How Much Fat Can I Eat?
    Your Total Daily Calories
    Recommended Maximum Calories From Fat
    Recommended Maximum Grams of Fat*
    Recommended Maximum Calories From Saturated Fat**
    Recommended Maximum Grams of Saturated Fat
    1,600
    400 to 560
    44 to 62
    112 or less
    12 or less
    1,800
    450 to 630
    50 to 70
    126 or less
    14 or less
    2,000
    500 to 700
    56 to 78
    140 or less
    16 or less
    2,200
    550 to 770
    61 to 86
    154 or less
    17 or less
    2,400
    600 to 840
    67 to 93
    168 or less
    19 or less
    2,600
    650 to 910
    72 to 101
    182 or less
    20 or less
    2,800
    700 to 980
    78 to 109
    196 or less
    22 or less

    *By following this, you will get the recommended 25% to 35% or less of your calories from fat.
    **By following this, you will get the recommended less than 7% of your calories from saturated fat.

Welcome to the Family New Clients to V2R:

Julia Karen

Karen Jones

Susan Hudlow

A couple of weeks ago I sent out a list of my favorite breakfast recipes and I received a lot of requests to make a list of healthy snacks as well.  These are the meals you eat between your main meals (b-fast, lunch, and dinner).  These are extremely important meals and cannot be skipped.  I often hear people say they missed a meal because they just didn’t know what to eat.  Well, after reading this, that should no longer be an issue.  So, without further adieu…here is a list of some of my favorite healthy snacks.

Cottage Cheese and a Fruit/Veggie Mix
½ cup low fat or fat free cottage cheese
Fruit of choice (i.e. apples, berries, banana, etc)
Veggie of choice (i.e. carrots, broccoli, etc)

Leftovers
When you are eating 5-6 meals a day there really is no distinction between snacks and meals even though they are called something different.  For mid-meal snacks I often just eat leftovers from the day before.  Don’t be afraid to do the same.

Nuts, Turkey Slices, Triscuits (here you get healthy fats, protein, complex carbs)
Handfuls of Almonds, walnuts, etc
4-5 Turkey slices
5-6 Triscuit crackers

Hard Boiled Eggs and Fruit
2-3 hard boiled eggs
Fruit of choice

Homemade Whole Wheat Pita Chips and Hummus
Cut whole wheat pita bread into small triangles.  Drizzle with olive oil and sprinkle with garlic salt.  Bake in the oven at 450 degrees for 5 minutes.  Dip in hummus.  For added protein you can have a low fat cheese stick, turkey slices, lean ham slices


Some other ideas to consider
Low fat cheese sticks and fruit, Protein shakes and fruit, Peanut butter and low sugar jelly sandwich (go light on the jelly)

Hopefully that gives you some ideas.  These are only a few of your options.  Feel free to experiment and come up with your own healthy recipes.  When you do, pass them along!

If you are serious about getting lean…you must exorcise the demons!

You may be wondering, what in the world could I mean by exorcizing the demons?  What do demons have to do with my physique?  Where can I find these demons???  Well, all you have to do open your pantry, cupboard, or fridge and the demons will be staring you in the face.  That’s right, the demons I am referring to are those unhealthy foods that we inexplicitly keep in our house even though we KNOW that they are keeping us from accomplishing our goals.

Even if you have kids or your husband is John Goodman, there is no good reason to have a house full ice cream, cookies, and Doritos.  This is especially true if you have a weakness for these foods.  If you have a soft spot in your heart for ice cream, more often than not you are going to forego the cottage cheese and fruit for several spoon fulls of Chunky Munkey.  So why live with the temptation?  Life is hard and stressful enough as is.  There’s no need to try to resist those creamy delights when you get hungry.  That’s just miserable.

But, what if those foods weren’t around?  What if when you got a craving for chocolate chip cookies, there were none in the house?  I’ll tell you what…you wouldn’t eat them!  Those who are truly successful at fat loss are the ones who do not continue to surround themselves with crappy yet delicious foods.  We are not super heroes after all.   We will all give in after a while.

And did you know that eating a few chips, a cookie, and couple of pieces of candy in a day can add 500 calories to your day?  That’s 3500 calories a week and 182,000 in a year.  That is an incredible number.  It is also senseless.  A few chips, cookies, and a piece of candy may not seem like a lot…but as you can see it is.  But if these items weren’t in the house then that would be 182,000 fewer calories you would eat in a year.  How much fat could you burn if that were the case?

So, if you are serious about fat loss and you really want a body that won’t quit this summer, perform a kitchen exorcism today!  Get the junk out!  And don’t worry about what your children or spouse will eat because guess what?  They don’t need it either!!  There are plenty of healthy snacks out there that your family will eat.  They may resist at first but over time they will thank you!

Some of you reading this will ignore the advice and continue to keep the bad food in the house but please know that you do so at your own peril.  Unless you have unworldly will power your body will never transform and you will never look how you always dreamed!

***If you are considering performing a kitchen exorcism but feel guilty about throwing out food, then take the food to a food bank or your local church.  This way you can get fit and feed the hungry at the same time!!

Quotes of the Week
Processed foods not only extend the shelf life, but they extend the waistline as well
-Junior
Our health always seems much more valuable after we lose it
-Unknown

Your Fitness and Nutrition Coach,

Junior

P.S. To register for your FREE V2R Fitness Boot Camp session, click the link below and register now:

www.DuluthBootCamps.com

Come and join us for a fat burnin’, calorie churnin’ workout with other people who have the same goals as you! It’s fast, it’s fun, and it works!  There is no better time to begin getting fit than January.  Be sure to register now as spots fill up VERY fast this time of year!

If you would like more fitness and weight loss tips click the “Free Report” link to the right of this article and get my latest reports “Finally…The Truth About Weight Loss” and “10 Ways to Lose Weight…FAST!” They will be emailed to you immediately!

Bring A Friend Week!!!

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There is something about friendships that make people successful.  One thing that comes to my mind is accountalbility.

Last week was Client Appreciation, which the pictures are on Flickr and you can check them out at:

But this week is Soon to be Clients Appreciation week.  This is where current clients can bring in as many friends as possible to try to earn has many referral points has possible.  Which also means referral points are doubled this week alone.

Top 3 Questions of The Week:

1.)Whats a good protein?

Eggs, dried beans and peas, fish, nuts, cheese, tofu, peanut butter, milk, yogurt, etc. You will need to focus on getting complete protein, so you will need to eat some foods in combination with certain other foods. If you want to be absolutely certain that you are getting enough protein, you should eat food combinations which form a complete protein, such as:

Legumes + seeds

Legumes + nuts

Legumes + grains

2.) What should I eat for breakfast

A healthy breakfast should contain some protein and some fiber. Protein can come from low fat meats, eggs, beans or dairy. Fiber can be found in whole grains, vegetables and fruits. A good example of a healthy breakfast might be something simple like a hard boiled egg, an orange, and a bowl of whole grain cereal with low fat milk.

Stay away from the sugary cereals, syrups, pastries, and white breads because they are digested quickly and will leave you hungry and tired in a couple of hours. Protein and fiber satisfy your hunger and will keep you feeling full until lunch time.

If you really don’t like to eat breakfast, you can split it up into two smaller meals. Eat a hard boiled egg at home, and an hour or two later, take a break from work and snack on an apple and a handful of healthy nuts like pecans or walnuts.

  1. Are Banana’s good for you? YES…..

Bananas: Containing three natural sugars – sucrose, fructose and glucose combined with fibre, a banana gives an instant, sustained and substantial boost of energy. Research has proven that just two bananas provide enough energy for a strenuous 90-minute workout. No wonder the banana is the number one fruit with the world’s leading athletes. But energy isn’t the only way a banana can help us keep fit. It can also help overcome or prevent a substantial number of illnesses and conditions, making it a must to add to our daily diet.
A few people have a slight problem with the digestion of bananas, the simple answer, even though it sounds strange, is to sprinkle a little Pepper on the banana before eating, it works wonders.

Anaemia: High in iron, bananas can stimulate the production of haemoglobin in the blood and so helps in cases of anaemia

Blood Pressure: This unique tropical fruit is extremely high in potassium yet low in salt, making it the perfect to beat blood pressure. So much so, the US Food and Drug Administration has just allowed the banana industry to make official claims for the fruit’s ability to reduce the risk of blood pressure and stroke

Trade your points in for one on one training, discounts for Boot Camp, Discounts or FREE supplements.

Cardio rountine:

Day 1

12 sprint interval

1 min on

30 second OFF.

Day 2 Bike 15 miles ( If wont take long maybe just a little over an hour)

Posted Under: Exercise Tips

sprintingToday I am going to talk about a subject that is a little confusing to many.  That subject is cardiovascular exercise and how exactly it should be performed.  If you have ever been frustrated in your attempts to burn body fat, then it’s possible that your cardio routine could be the culprit.  My goal is to teach you the RIGHT way to do cardio to ensure that fat loss frustration is a thing of the past.

First, like anything else in exercise, variety is the spice of life.  There is a reason why we frequently switch up your routine at boot camp.  It’s the best way to get the fastest results possible because it provides the best chance at avoiding plateaus (provided you are eating well). So let me preface this by saying that I am not a proponent of one form or the other all the time.  What I will say, however, is that there is a reason that a lot of what we do in boot camp skews on the side of short, high intensity bursts of whatever it is we are doing…be it with the weights, or with anything cardio.  You also might have noticed that most of the cardio workouts that we send you on a weekly basis are typical interval workouts, as well.  Frankly, the results are flat out better when done properly (at least if we are looking at fat loss as a goal – which I think most of you are).

I’ll use the old example of comparing a sprinters physique to a long-distance runner’s physique.  First off, I have tremendous respect for long distance runners.  The mindset that you have to get yourself into to do a 10 K or marathon is pretty remarkable.  So props to all you runners out there.

I’m sure most of us would agree that a sprinter’s body looks leaner and more toned than most long distance runners (think ripped to shreds Michael Johnson versus any number of marathon runners you’ve seen on OLYMPICST.V.).  Many runners develop physiques that are what a trainer calls a “fat skinny”.  They might be at a desirable weight, but there’s flab and loose skin upon close examination (not to mention various orthopedic issues as well).  The reason for this is because even if they do some resistance training, they are unable to keep lean muscle on their bodies because they are using that very lean muscle tissue for fuel during all the long cardio sessions.  The reason most fitness experts recommend a moderate duration of cardio (no more than 35-40 minutes MAX) is because after about 25 minutes you have essentially burned up your last meal and your blood sugar (glucose).  Once that fuel is gone, your body turns to other fuel sources to get through the workout.  Yes, it burns fat (during the workout), but it also burns away lean muscle tissue.  Guess what that does?  It lowers your body’s metabolism and hampers your body’s ability to burn fat on a DAILY basis.

In fact, it’s the same phenomenon of the lady who you see in the gym week after week on the treadmill or elliptical who never changes her shape.  Not coincidentally, she never picks up a dumbbell either.  Constantly burning away muscle tissue, and not trying to build any. Doesn’t seem fair does it?  She is busting her butt, and not reaping the rewards.  Not her fault, she just doesn’t know yet.

Over the years, and especially recently, there has been a shift to training in a way that challenges our clients in a more anaerobic way (meaning without oxygen, or short bursts of intensity in a short period of time).  Without oxygen means that while doing an exercise your heart and lungs are unable to supply the muscles with ample amounts of oxygen, so the muscles give out and tire very quickly.  An example of an anaerobic exercise would be pushups.  How long can you perform pushups before you give out?  A minute?  Maybe two?  There is no way you can do it for 30-40 minutes like jogging.  The reason is that the muscles need oxygen to continue doing the pushups and it needs it very quickly and consistently.  The heart and lungs are unable to oblige, the muscles quickly ”fail” and you can no longer perform the exercise.

So, why do we do this?

Well, I’ll defer to the famous Dr. Izumi Tabata (from the National Institutes Of Health and Nutrition in Tokyo) to answer that question.  Dr. Tabata was in search of a training method that could burn more fat.  Not too long ago, he and his team did some testing on some athletes in sports that required high levels of both aerobic and anaerobic capacity…namely speed skaters.

Dr. Tabata, through the means of testing two groups, one using moderate cardio, and the other in more of the realm of training like a “speed skater”, was able to prove that the anaerobic capacity increased 28% (of the trainees who trained with a higher intensity for a shorter period of time), and their ability to consume oxygen (VO2 Max) increased 14%.

What does this mean for you?  Well, many fitness experts believe that VO2 Max is the best available measure of overall physical fitness.  It stands to reason that the more oxygen you can consume, the harder and longer you can work out…and if you can work out harder and longer, guess what?  The results are better.  The leanest athletes have the highest oxygen capacity and consumption.

And here’s the best part…

When you work out aerobically (say on a treadmill for an hour), you are burning calories, and perhaps some fat.  That is DURING your workout.  What happens, though, once your workout stops is your calorie burn starts to drop at a very quick rate.  The beauty of higher intensity cardio and overall exercise is that you actually burn up to 50% more calories and fat AFTER your workout, even more so in that first hour after stopping (this is why I tell you to wait an hour before eating after a high intensity or HIIT workout).  Ever hop out of the shower after a tough workout, cool down, and still be sweating even an hour or two later?  That’s the continued calorie burn!

sweatingSo, how hard are we talking when we are referring to intervals and sprints?  That will vary.  Much of what a trainer will tell you to do is subjective.  Like the scale of intensity of 1-10 that we tell you to use.  At the very hardest, we are talking all out sprints that last 20 seconds.  That means for that 20 seconds you are running as fast as you possibly can for those 20 seconds…guaranteeing that at the end of those 20 seconds you absolutely cannot go any further at that pace.

Keep in mind that all sprints do not necessarily mean running.  Sprints can be performed with different methods.  So it’s not all about the running.  What it does mean is that you are moving as fast as you can for the allotted time period (usually 20 seconds to a minute or so).  The shorter the period, the faster the pace.  Bottom line…the faster and harder, the more fat you will burn.  That’s something we can all get behind as you lose your behind.

A little side note, if you feel like you are trying to increase intensity, but are not improving…consider post-workout and overall nutrition as a potential culprit to lack of energy to give more.  See your trainer to discuss these issues…there is almost always a solution.

Here’s to huffin’ and puffin’ your way to a leaner you!

Motivational Quotes

“The starting point of all achievement is desire. Keep this constantly in mind. Weak desires bring weak results.”

“Nothing can stop the man with the right mental attitude from achieving his goal; nothing on earth can help the man with the wrong mental attitude.”

To Your Health,

Junior

P.S. To register for your FREE V2R Boot Camp session, click the link below and register now:

www.DuluthBootCamps.com

Come and join us for a fat burnin’, calorie churnin’ workout with other people who have the same goals as you! It’s fast, it’s fun, and it works!  There is no better time to begin getting fit than January.  Be sure to register now as spots fill up VERY fast this time of year!

If you would like more fitness and weight loss tips click the “Free Report” link to the right of this article and get my latest reports “Finally…The Truth About Weight Loss” and “10 Ways to Lose Weight…FAST!” They will be emailed to you immediately!


Delicious (and healthy) Breakfast Ideas

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Delicious (and healthy) Breakfast Ideas

Ok what a great party at the W Hotel for the client Appreciation  Party.  It was a GREAT time and turnout.  I really want to thank you for coming out. The V2R Fitness has sooooo much planned for the future.

But back to the real life.  I have to keep you informed on how to get the best body.

As most of you know, I teach that to optimize fat burning you must eat 5-6 smaller meals a day.  These meals obviously begin with breakfast.  Breakfast has been touted as the most important meal of the day and for good reason.   Breakfast not only jump starts the metabolism for the day but it also stabilizes blood sugar helping you make better food choices throughout the day.

Although most of us know that breakfast is important, I still get people telling me that they skip breakfast because they aren’t hungry, or they don’t like eggs, or they get sick of eating the same things.  So in an effort to help the cause, I put together seven of my favorite breakfast recipes for your devouring pleasure.  Hopefully you will find one or two that tickle your fancy (my grandmother used to say that : )

Here they are:

French Toast

2-3 slices of whole wheat bread
2 eggs or 1 egg and 2 egg white
½ cup skim milk
1 tspn Cinnamon
1 tspn Vanilla extract
Sugar free syrup or fruit
Directions:  Mix eggs, cinnamon, vanilla extract, and milk in bowls.  Dip bread in mixture coating both sides.  Cook in pan until golden brown on both sides and all egg is cooked.  Top with sugar free syrup and/or fresh fruit.

Protein Pancakes

1 cup LF cottage cheese
1 cup plain uncooked oatmeal
6 egg whites
1 tsp of vanilla extract
1 tsp cinnamon
Directions:  Put above ingredients in a blender and blend into a batter.  Heat skillet to medium/medium high.  Pour batter onto hot skillet, cook on each side until done.

Omelet

2-3 eggs (or 2 eggs and two egg white)
Salt and pepper to taste
Veggies of choice
Low fat ham
Low fat cheese
Directions:  Spray a 10- or 12-inch non-stick or cast iron skillet with a thin coating of cooking spray, and heat over medium heat.  Beat eggs, salt and pepper until light and fluffy.  When skillet is hot, pour the egg mixture in.  As the omelet starts to set, lift an edge of the omelet with a spatula and tilt the pan so that the runny, unset portion of the omelet can run underneath and start to set. Repeat on the opposite side.  When the omelet is just about completely set, sprinkle the cheese, ham, and veggies over half of the omelet. Fold the other half over the “toppings” half. Slide onto a plate, and serve.
Serve with fruit

Breakfast Shake

½ cup uncooked oatmeal
1-2 scoops of Isopure protein powder (your flavor of choice)
1 serving of fruit (again, your choice) approxiamately 8 oz
½ cups of skim milk
Ice
Directions:  Put above ingredients in blender and blend until smooth.  Pour into glass and enjoy!

Parfait

1 cup of low sugar/low fat yogurt ( I like Greek Yogurt)
1 serving of fruit (your choice)
Low fat/low sugar granola
Directions:  Top yogurt with fruits and sprinkle with granola.  This is very low calorie and carb heavy so have this with eggs or another lean protein.

Homemade egg mcmuffin

1 whole wheat English muffin
2 eggs (scrambled or fried)
1 piece of Canadian bacon
1/8 cup of low fat cheese
Directions:  Cook the eggs and brown the Canadian bacon.  Top the eggs with cheese and place everything into the English muffin.

Protein Oatmeal

1 serving of low sugar oatmeal
2 scoops of protein powder
Directions:  Mix oatmeal with water or milk and cook per the directions on the container.  Stir in protein powder and serve.  This should be served with 1-2 eggs and 1 piece of fruit.

Energy Drinks-Good? Bad? Or is it all in your mind???

Over the past few years energy drinks have become all the rage.  Red Bull started this phenomenon and the industry has literally exploded.  There are energy drinks out there called Monster, Rock Star, Full Throttle, Amp, Venom, and even Crunk.  Sounds delicious, huh?

So, are these energy drinks really doing what they say they are…giving us energy?  A few months ago I read a study that looked into the energy drink trend and this is what they found:

They broke the participants into 2 large focus groups.  Group one was given a typical energy drink and were told that the drink would increase their strength, endurance, and energy output.

Group two was given the same drink but they were not told it was an energy drink and were not told anything about the effect it would have on their energy, strength, and endurance.

The results were that group one showed an increase in overall strength and endurance while group two showed no measurable change.

So what does this tell us?  This study shows that energy drinks themselves have little to no effect on energy, strength, and endurance.  The chemicals in these drinks do not translate to energy in the body.  True energy comes from carbohydrates not taurine or caffeine or any of the other items in energy drinks.

The fact that group one had increases shows that it was their mind that caused the increases.  When they were told that the drink would cause these increases to happen their mind believed it so it happened.  This shows just how powerful the mind is.  If you believe you can do something you probably will.

So the next time you are looking for a bump in energy stay away from the Crunk Juice and opt instead for complex carbs and a good night’s sleep!


Myth Buster-Heating Olive Oil Makes it Less Healthy

This is a question I have gotten quite a bit lately.  Somehow a rumor got out that heating olive oil lessens its nutritional value.  This is actually far from the truth.  While heating olive oil to excessive temperatures COULD evaporate the alcohols and esters (these are what give olive oil its delicate taste and fragrance) causing the taste and smell to be effected, heat has no discernable effect on the nutritional content.

Some oils can transform into trans-fatty oils when heated but olive oil is not one of them.  Olive oil is highly monounsaturated so it is very resistant to oxygenation and hydrogenation.   Oxygenation and hydrogenation are what cause oils to transform into trans-fatty oils.

So, feel free to cook with olive oil at your leisure knowing that you are consuming a wonderful source of essential fatty acids.

Quotes of the Week

“What looks good to the eyes is forever on your thighs”
-Author Unknown

“I’ve been on a low calorie diet for 2 weeks and all I’ve lost is 14 days of my life”
-Totie Fields

Your Fitness Coach,

Junior

P.S. To register for your FREE The V2R Boot Camp session, click the link below and register now:

www.DuluthBootCamps.com

Come and join us for a fat burnin’, calorie churnin’ workout with other people who have the same goals as you! It’s fast, it’s fun, and it works!  There is no better time to begin getting fit than January.  Be sure to register now as spots fill up VERY fast this time of year!

If you would like more fitness and weight loss tips click the “Free Report” link to the right of this article and get my latest reports “Finally…The Truth About Weight Loss” and “10 Ways to Lose Weight…FAST!” They will be emailed to you immediately!

Now, Here’s Something N.E.A.T. to Consider

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I will always starts with the Cardio routine for the actives but this week is a lot different.

And for some people……  I wont use words like thingy LOL!!!  They know who  I am talking about.

We are only going one day of cardio. The other three day I want you to implement the NEAT principle all week.

Day 1

Run Backward for 10 mins. at 4.0- 4.5 MPH at the highest incline.

Day 2,3,4, and 5

Do the blog do the tenth power.  ( Trust me the Husband’s DID NOT put me up to this) :-)

We are always looking for more ways to burn more calories and in turn burn away more stubborn fat.  Common sense says to exercise and eat better and rightfully so.  While that is the right way to go, there is a super sneaky way to burn an extra 2000 calories a day without adding any additional exercise to your routine.

Because I have not done the Nutrition seminar, which I think is in dyer need for a lot of V2R Clients I we want to be there to support you through this whole process.  I will be getting it done after the client appreciation night on the town.

How is this possible?  Introducing…N.E.A.T.

What is N.E.A.T.?  This is a relatively new acronym that is gaining steam very quickly.  N.E.A.T. stands for Non-Exercise Activity Thermogenisis.  Although it sounds complicated, the concept is not.  The meaning is actually very simple: spontaneous activity.  Spontaneous movement is any movement that you perform in a day.  For example, getting up and walking to the restroom is spontaneous activity.  In fact, every time you stand up and move you are engaging in N.E.A.T. and you know what else…you are burning calories.  Every time you move you burn calories.

It stands to reason that the more you simply move, the more calories you burn.  This may sound too simplistic to be effective but nothing could be farther from the truth.  We are just beginning to realize the power of N.E.A.T.  As I said above, if you make a concerted effort to move more throughout the day, there is potential to burn an additional 2000 calories a day.  That is a staggering number!

Recent studies show that:
•    Obese people sit for 164 minutes longer than lean people
•    Lean people were upright for 153 minutes longer a day than obese people
•    The lean group burned an average of 350 extra calories each day (36 lbs a year) by walking and standing more throughout the day.

If that isn’t enough to get you off the couch or out of the chair, then I don’t know what will.

In the study neither the lean people nor the obese people participated in any additional exercise.  The calories burned were a direct result of simply…moving more.

Here are some ideas that you can put into practice today to help you achieve the extra 2000 calorie burn and start burning the calories now:

•    Get off the couch and play with the kids ( I don’t have any but I burn a lot with Brad’s kids they are beatiful)
•    Take the stairs instead of the elevator (You’ve probably heard that before but now we know just how powerful that is)
•    Park further away from your office or the shopping center.  I try this with Mary, my wife in the car and sometimes it turns into an argument LOL. :-) be very careful
•    Do house work (My wife has been telling me to do this for years : )
•    Take a walk at night with the family
•    Stand up and move around as much as possible (when at work or at home).  I like to see the ladies get up often to fill their V2R 32 oz. water bottles up.  Small but effective.

In order to burn a whopping 2000 extra calories a day you must commit to this.  That means making a real effort to get up and move whenever possible all day long.  If you can do this, the long term results will be well worth it.

Please do not take N.E.A.T. as a replacement for exercise.  That is definitely not the point of this article.  Resistance training and cardio do FAR more than simply burn calories.  N.E.A.T. is just a way to ramp up the calorie burn when not engaged in exercise.

So, why are you still sitting in front of your computer?  Get up already! : )

Fat Loss Myth of the Week

Myth:  Sweating equals weight loss
Truth:  Perspiration has no relationship to weight loss when exercising – it serves as a response to cool down the body when it heats up and is not an indicator of calorie or fat burning.

Quote of the Week

Those who do not find time for exercise will have to find time for illness
-Earl of Derby

To Your Health,

Junior

P.S. To register for your FREE V2R Boot Camp session, click the link below and register now:

www.DuluthBootCamps.com

Come and join us for a fat burnin’, calorie churnin’ workout with other people who have the same goals as you! It’s fast, it’s fun, and it works!  There is no better time to begin getting fit than January.  Be sure to register now as spots fill up VERY fast this time of year!

If you would like more fitness and weight loss tips click the “Free Report” link to the right of this article and get my latest reports “Finally…The Truth About Weight Loss” and “10 Ways to Lose Weight…FAST!” They will be emailed to you immediately!

Time Saving Fitness Tips

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Time Saving Fitness Tips

This post was written by Junior Glymph on February 14, 2010
Posted Under: Nutrition
THE CARDIO ROUTINE FOR THIS WEEK IS:
DAY 1: True interval training 30 sprints as fast as you can go for 10 seconds and then rest for 15 seconds. This one is a good one. Try to find some one to compete with if all possible.
DAY 2: Good slow pace jog and a yoga class IF you can’t find one please have a 30 minute stretching session.

Want to annoy a fitness trainer?  Repeatedly tell him or her you don’t have any time.  Here I go again,  gotta stop before I offend.  Really though…it’s not so much that we get annoyed, it’s more out of frustration of knowing what we know, teaching, and seeing the consequences of the self sabotage of “not having enough time”.  Think about it.   How often do those words come out of your mouth?  I’ll bet quite a bit.  Along with the old, “things were just crazy this week”, and “I was going to, but….”.  Now, don’t misunderstand, I get it.  I’ve been there.  I am there.  I do understand that there are time constraints to your daily and weekly routines, and sometimes they really throw you for a loop.   We trainers are guilty of falling into the same traps…so you’re not alone.  What we do know, and I can speak from experience, is that the more these excuses come out of your mouth, the more the body fat goes up.  That’s where we come in….

I know what you’re looking for.  You want life to be convenient.  We all want that.  Problem is, there are not always easy solutions to complicated problems…like fitting in exercise and a healthy eating regimen into your life.  So, in the spirit of offering solutions to time issues, I’ve come up with a bunch of time-saving tips that can aid you in your fitness quest.  Some of these may be obvious, and some not so much, but at least if you take a few of these and apply them…you’ll be much better off. Here they are…

First, let’s start with cardio.  It’s easy to skip cardio on a day that you don’t have a date with a trainer.  What does that tell you is the problem?  Yep, the appointment.  You have a calendar for everything else, so schedule your cardio sessions with yourself, just as you would with your trainer.  That might eliminate many problems right there.  OK, now let’s assume you are booked to the brim on cardio day.  A few things you can try…

1)    Cardio at kids sporting events – most of these events have grass fields, and/or bleachers.                                       How bout some sprints?

You’ll most certainly have some time during warm-ups to give yourself a quick 10-15 minute burst.  You might even start a trend.
2)   Cardio during your lunch break – I’ve often seen folks walking/running in the parking lots of various businesses during lunch breaks.  Clients have often talked to me about running stairs in their office buildings, if they have them.  Another thing, too, you might even be more productive at work if you can step away for a half hour and get your body moving.  If nothing else, take 10 minutes during a lunch break in your office and stretch. (for you sedentary job folks)
3)   Cardio before breakfast instead of coffee time – nothing wakes you up better than an invigorating workout.  Many of us rely on the false “energy” of a cup of coffee.  You could get a great interval workout in the time it would take you to sit awhile and drink a cup of coffee, and you might ween yourself off the dehydrating beverage (as tasty as it is)
4)   Cardio while you are watching Grey’s Anatomy – an obvious one, but why not use the time that you sit to watch your favorite shows as a fat blasting cardio session?

Next, let’s talk a little nutrition, which I will be working on my seminar for after the client appreciation day.  If someone asked me the question I get asked the most from a nutrition standpoint, it would be….”what bars are good?”  I know why I get asked it.  All you have to do is unwrap the little package and go to town.  Truth is, and we’ve talked about this, is the more you live out of a wrapper, box, can, etc, etc, the worse off your body’s ability to burn fat will be.  There are some decent options, many of which we have, or will talk about during our grocery tours, but from our teachings you know that 15 grams of sugar, or 6 grams of saturated fat are hardly a recipe for burning fat all day long but IF you must in many cases grab one thats why I do provide them like I said before I am a realist.  So, the first thing I will do is give you a list of tips that can help you throughout your day, then I will give you a few examples of actual snack combinations you can roll with to make things a bit easier.

1)   Cooler in the car – took me awhile to get to this one, but for Christmas my wife bought me a cooler for the car that plugs into the little outlet thingy.  I think Igloo makes it (who else).  Some days I’m in the car for 3 or 4 hours, driving all around town.  Can you relate?  At least if I have something to keep some healthy food cool, I’ll be less apt to stop at a Chik-Fil-A. This one is a little extreme but HEY if you like it incorporate it.
2)    Planning ahead – sounds silly, but this might be the thing that gets us in trouble the most.  If you go into your day not having any idea about how your eating regimen will go, odds are the outcome will be “ehh”.  Not saying you have to pull out a spreadsheet and plan to the tee, but an idea of how your day will go can be huge, and might be the thing that can help you the most.
3)    Cooking the night before, or on Sunday – an old practice of Mary and I is to cook a few meals on Sunday night for the week ahead, well she cooks it :-) .  If you were planning on cooking every night anyway, why not double, or even triple up the recipes so you have lunches and snacks for the days ahead?  That way you are not scrambling for lunch the next day.  Doesn’t even have to be full meals too, as you can boil up some eggs for breakfast so you don’t have to stand in front of the stove the next morning while getting the kids ready.

Here are some quick, healthy options to keep you fueled when you’re on the go…

1.   Cottage cheese and fruit -  preferably lower, sugar, higher fiber options like berries and apples

2.    Low fat cheese and low fat Triscuits – Cabot has a great 75% leaner cheese that you can slice up and take with  you in your new cooler

3. Low fat cheese and fruit
4.    Boars Head Lean deli meats with fruit, or Triscuits – stick with only a serving of the triscuits, as the carbs can add up

5.    Bars – though I am not crazy about them, some are OK every once in awhile.  Try to use them only as a last resort.  Pure Protein, Zone, Kashi Roll Bars, Luna, South Beach, and my favorite POWER CRUNCH BAR ( had a lot of success with them) are some of your better options, but again, even these may have a bit too much sugar as compared to protein and fiber.  Shaklee puts out a pretty healthy bar, and can be ordered through me, if you are interested.

6.    Deviled eggs with hummus – instead of the traditional recipe for deviled eggs, use hummus instead of the usual concoction with the egg yolk.  The hummus, though still high in fat (the good kind, at least), is a lower saturated fat option, and offers a good source of carbohydrate (with having a chick pea base)

7.  Non-Fat Greek Yogurt -seems to be the rage.  Truth is, this stuff tastes like sour cream.  So, the trick is to drizzle a little honey (and I mean a little drizzle)  and add some walnuts, and maybe a little fruit if you don’t like honey.  Greek yogurt is packed with protein, so it can be a great snack or mid-meal source of the stuff. (Recommended by Susan Ulshafer)

Finally, what about actual resistance workouts?   Sometimes we just can’t make boot camp, be it because the kids are sick, or you are out of town.   What do you do?  For starters…

1)    Body weight workouts – you can do wonders with your own body weight.   You can get a great workout in 20 minutes in a hotel room, or in front of the TV by using your own bodyweight.  While it may not be as great as a full hour workout at camp, you can at least do enough to keep pace and not lose a step.  Squats, hip raises, situps/crunches, and dips are just some of the basics you can blast your body with in a short period of time.  See your trainer for some ideas in this realm.

2)   Basic weight circuits – take some time to learn the basics of weight training…ie squats, pulls, rows, etc so that you can do your own workout with free weights or machines if you have them.  You can also use resistance bands.  They are light weight and portable so you can take them along on trips.   Again, your trainer can give you a basic circuit to do if you are out of town, or have some weights in your basement.

3)   Practice while you cook or are hanging around the house – this may seem silly, but you can practice some moves that you might be having some trouble with in your kitchen while you cook.  Beginners can practice squats with the help of the counter to stabilize.  In addition, those of you who have balance issues can work on this aspect of fitness by simply standing on one leg at a time for a given time period, and use the counter to keep you from falling.   Working on these things at home can make for much more effective workouts during boot camp.

There you have it.  All of this seems simple, but you must take the time to apply some of this stuff.  Sometimes it’s the little things that hold us back from achieving the body we want.  Use some of these quick solutions and get a little momentum going.  If you are still having trouble, ask yourself  the question…was time really the issue, or something else?  Something to think about the next time you tell someone, or yourself that you don’t have time.  Perhaps that makes you uncomfortable?  That’s OK..it’s how we grow.  So start out with one or two of these, and let the good habits perpetuate.  Good luck!

Your trusted health and fitness expert,
Junior Glymph

P.S. To register for your FREE V2R  Boot Camp session, click the link below and register now:

http://duluthbootcamps.com/duluth-boot-camp-registration.html

Come and join us for a fat burnin’, calorie churnin’ workout with other people who have the same goals as you! It’s fast, it’s fun, and it works!  There is no better time to begin getting fit than January.  Be sure to register now as spots fill up VERY fast this time of year!

If you would like more fitness and weight loss tips click the “Free Report” link to the right of this article and get my latest reports “Finally…The Truth About Weight Loss” and “10 Ways to Lose Weight…FAST!” They will be emailed to you immediately!

Love, Peace, and Fitness

Junior Glymph