An Early Thanksgiving Feast!

Hey Guys

As you probably already know, there's only one nutrition company I believe has your best interests at heart. And when I heard they were having a rather unusual sale for Thanksgiving I had to tell you about it.

You see  www.corefitnessconcepts.getprograde.com  has two big reasons to be thankful this week.

1- They have completely revamped their website. It really is cool and it makes ordering SO much simpler.

2- They have just released their brand new Anti-oxidant formula - Prograde Longevity.

Oh, and the interesting part is it's an 11% off everything sale. Here are some other details I want to make sure you know about:

- Again, you receive 11% off all Prograde products.

- It will run from Monday, November 24th until Friday, November 28th at 11:59pm EST.

- Yes, that 11% will be applicable to SmartShip orders. But it only applies to that first purchase. Not ongoing.

- The coupon code you will need at checkout is:

thanks

(Yes, it all needs to be in lower case.)

- In case you missed it, the website is www.corefitnessconcepts.getprograde.com

Oh, and you should definitely check out the  VGF 25 Multi Vitamins- that's my favorite Prograde product. I've been using it with pretty amazing results.

Yours in health,

Lee Gough
Core Fitness Concepts

PS- Remember, this Thanksgiving celebration ends this Friday, so be sure to order right away and take advantage of these BIG savings. (www.corefitnessconcepts.getprograde.com)

Fitness Success Through the Holidays

Hey Everyone

I hope you all had a great weekend.  I got a great workout training with the Bootcampers on Saturday,  I know you enjoy watching me get my Butt kicked.

I thought I would follow up the newsletter with some great advice for balancing your fitness goals with the demands of the party season.  

It's pretty simple really.   How about just focusing on maintaining what you have achieved so far?  

Thats it.  Now it doesn't mean that you can go crazy,  just enjoy yourself,  maintain where you are at and be ready to really GO FOR IT in 2009.

You know I am always here to help you out.    

Also I am working on the New and Improved Bootcamp.  More great workouts more indepth nutrition.  This is the way to go.  

Check these HUGE improvements in Fitness

Hey Guys

Well Saturdays Bootcamp testing was awesome.  We saw some great fitness improvements from everyone.  All this from just one month of training.

I am very thankful of everyone who came along,  especially as Halloween was the night before and plenty of parties to attend.

We had awesome results with everyone who tested improving in at least 2 of the test fields.

If you are fed up with the same routines and really want to look and feel great then check out the Bootcamp website.

The outside is beautiful this time of year.  So take advantage of it with this workout you can do on the patio.

If you have dumbells, great if not some large waterbottles will work great. This will get your heartrate pumping and muscles Burning

Lets go with 3 sets,  12-15 reps rets 20-40 secs.

Overhead Lunges

Squat jumps

Push Ups

Tricep Dips

S/L Squats

Plank c/w leg Lift

Crunches

if you want to make it harder then reduce your rest time.

Good Luck and Have fun

Stay Fat Phoenix!! ignore breakfast

Hi Everyone

Quite a few of you have been asking why I keep going on a bout eating breakfast all the time.

So instead of replying individually I thought it would be useful to put out this article.

Lets start with this.  You have all heard about Metabolism,  its a great buzzword when it comes to Nutrition and Exercise.  Metabolsim is basically the speed at which our body burns food.  A slow metabolism means that a lot of the food you eat is not getting burned up,  therefore it ends up getting stored as fat.  If we can increase our metabolism through Nutrition and Exercise our bodie will burn fat faster throughout the whole day.  How cool is it to burn fat while sitting on your butt.  

Think about a campfire,  You get it started and it roars into life,  if you keep fuelling it with more wood the fire keeps burning.  However if you stop supplying it with wood it dies down.  Also your body goes into starvation mode.  If it never knows when food is coming it will automatically store fat,  if you don't eat breakfast then your body is going 10-15hrs without food.  Not Good.

So,  How important is Breakfast, well if you want to stay fat and have no energy   then not important,  actually you probably should even keep reading this blog.

However if you want to look and feel great then get eating.  

What to eat??

Stay away from processed cereals and pakaged  meals.  Try some eggs.  They are our superfoods,  loaded with protein and micronutrients they really are the ideal food.  Please ignore all the crap  about the Yolk.  This is the best part.  The cholesterol is actually HDL (the good stuff).

Basically eat small regular meals every 2 -3 hrs.

Good luck.  Dont forget to pass this onto your friends.

Lee

I think I just made a big mistake. (Fitness Challenge)

Hey guys

I am in trouble.

I just accepted a challenge from another Bootcamp trainer. Its a fitness challenge to be completed by Thanksgiving.  So here goes

100 pushups

20 pull ups

6 minute mile

100yds Bearwalk

I was typing away and now I am not sure.  But hey nothing like a bit of a challenge to get me motivated.  I am heading to the gym for my initial testing.

If you fancy joining in let me know.  I cna post our progress on the Bootcamp Blog.

Lee

Full Body workout in only 4 minutes.

I apologize for not getting a workout on the blog this week. Anyhow better late than never. take this to the gym or do it at home. All you need is a pair of dumbells. the best thing is that it only takes 4 minutes. Thats right 4 minutes. if you really want to kick your butt I challenge you to try 3 sets.

This workout uses Tabata principals.

Beginners 10 secs work, 20secs rest.

Intermediate 15 secs work, 15 secs rest

Advanced 20 secs work, 10 secs rest


Ok here goes, perform all 8 exercises.

Squat c/w overhead press

Push Ups

Bent Over rows

DB swings

Crunches

Lunges

Jumping jacks

squats c/w Overhead Press

Repeat 2 or 3 times.

Wow, what a workout in just 12 minutes. No excuses.

Good Luck

Boot camp Photos

Want to know what we do at Bootcamp. Check out these Photo's

Just getting warmed up.

Thanks Eric!!!!!!!!!!!!!

Teamwork

Let the games begin

Oh Yeah Having Fun

The Russian Judge awards a 7.2

Yep, Still having fun

Great Job Everyone.

The Butt Buster Workout

Lets face it, after the elusive six pack what everyone craves is a nice tight butt. Actually we could get both. By targeting the Glutes (and of course the legs) which are the largest muscle in the body we can burn more calories per workout. Therefore removing the fat that covers our abs.

Here is a killer workout for you to take to the gym.

10 min warmup
Dynamic Strectch

Again choose 10 - 15 reps, Perform the exercises as a circuit and repeat each 2 times. Choose a weight that will challenge you, Yet maintain good form.

Circuit 1


Over Head Lunge
Front Squats
Swiss Ball Ham Curls. (Lay on Floor feet on the ball. Curl feet to the butt)

Circuit 2

3 way Lunge (c/w reach to the toes) Forwards, Lateral and Twist
Deadlift
Squat Jumps


Performed properly this will have you feeling sore for a while. Put this cicuit into your favourite routine to shock your bopdy into change.

Get the Abs you are looking for

I often get asked "Lee whats the easiest way for me to get my abs looking great" Well that question in itself can say a lot. Nothing really worth working for is easy, whether it's looking great, losing weight or any of lifes achievements.

However so many people have been working out for months or even years trying to find the elusive six pack. I am sure it's not that they are not trying but more they don't realise what they really need to do. You can spend all day every day doing crunches and situps and never see the abs you dream of.

Its not about working hard, its about working smart.

The fact is most of us have the abs we just need to remove the layer of fat covereing them.

And we know that the real key to burning fat is full body strength training. The more lean muscle you have the more fat you burn during the day. No need to spend hours on the cardio machines in the gym.

Try this quick workout to achieve maximum results. FAST. Adjust according to your fitness level. Do not rest until all exercises have been completed. Don't forget to warm up first.

2-3 sets
12-15 reps.

Front Squats
Side Lunges
Stability Ball Push Ups
Bent Over Rows
Squat c/w Shoulder Press
Ab Plank c/w Alt leg lift.

This workout will elevate your heart rate and work all the major muscles in your body. Thus having a much bigger effect on burning fat and seeing the abs that you really want.

Have a great day

Lee

Working out is a drag

I don't know about you but sometimes being in the gym 4-5 days a week can be a real drag. This coming from a Personal Trainer who knows how important it is to get the job done and make workouts happen.

What I mean is that workouts don't necessarily mean being in the gym. Workouts can also be playtime. I ran a Bootcamp over the weekend and filled the program with games and competitions as well just exercising. My clients enjoyed the workout so much they forgot how much they were working. Now you don't have to join a Bootcamp (although I highly recommend it). But think about the things you could do instead of hitting the gym.

How about pulling out those rollerblades thta have been gathering dust for months. Rollerblading is a great lowerbody and core workout and really hits the glutes.

Here in Az the weather is cooling off and rec sport leagues are starting to launch. Join up a kickball, Softball leagues with some friends and have fun. You will feel 10 years old again and the smile will not leave your face. Oh and the workout will certainly be felt the next day.

So my goal here is to mix things up a bit, Get outside and have some fun too. It does'nt always have to be pounding reps at the gym.

The High FructoseCorn Syrup Myth

Apologies to everyone for not posting for a while. I went on vacation and then had some serious computer problems. But am back and fired up.

I must say I am so mad at a couple of TV commercials I have just seen. You probably have seen the ads for the corn industry regarding High Fructose Corn Syrup.

The message is that "in moderation HFCS is harmless". OK fine, I am not going to go into all the detaisl about HFCS and what it does to your body. But lets look at the message

MODERATION!!!

What is moderation?? Everything is OK in moderation right??? Sure, Alchohol, sugar, pizza, name your poison, it OK. But what does moderation mean to you??

For me moderation is once or twice a week, maybe a pizza or some wine on the weekend.

So whats the problem with HFCS in moderation. Well take a look at the labels on your food. HFCS is everwhere, from package meals to ketchup to baby food to juices. When you take a closer look HFCS is a greta proportion of our food.

So thre reality is that we are consuming soem HFCS 3 or 4 times a day. Sound like moderation to you ??? I will let you decide.

So the corn industry is promoting HFCS as a safe ingredient in our diet. Once again the media and corporate America are trying dupe us that HFCS is safe.


So next time you are in the supermarket check out the labels on you food and see if you can consume in moderation. Let me put it this way if you were drinking alchohol 2-3 times a day would that be moderation???

We really need to think about what we are putting in our bodies. if you are looking to change how you look and feel then what you consume will directly influence your results.

Want more info on how to take control of your diet check out the Carb rotation diet by Internationally recoignized Registered Dietition Jayson Hunter.

Just check out the website

Lee

Prograde Nutrition

hey Everyone

Not much time today, but still wanted to get some information to you.

As you may know what you eat affects your weight and energy more than any fitness program you are on. Nutrition is also the hardest part to get right. Did you also know that when you eat is just a s important as what you eat.

Combining the right foods at the right time is going to accelerate your success by keeping your metabolism firing on all cylinders (meaning you body is burning more calories during the day)

It can be tough to remember to eat regularly (every 2-3 hrs) and also preparing all that food can be a pain too.

So heres a easy to help get the good nutrition and supplements you are lookign for.

Prograde make some of the best bars and shakes on the market, they are only sold b y fitness professionals like myself and also use all natural ingredients. They also taste good too.

Feel free to check out the website.

http://corefitnessconcepts.getprograde.com

Thanks


Lee

Old School lifting is keeping you fat

Well not completely, but the way we have been training for years needs to stop. How many of you visit the gym regularly??? Most of you ??? Isn't the people watching just great. Whenever I get to the gym (personally I prefer to workout in Private with no distractions). I see the same people doing the same workouts, some of them for years. I also noticed that they haven't changed one bit. Not even a few pounds lost. Yet they keep coming back for more and probably getting more frustrated each time. Whats worse is the number of young kids and teenagers who are all working out in completely the wrong way.

What is the wrong way, well if you are looking to get big and build the freaky muscle like a body builder then keep training that way we have for 30 yrs. What do I mean???? All those exercises that just train one muscle group at a time, like bicep curls, leg extensions and most of the other machine based workouts.

Guys, your body is designed to work as a unit, in real life any movement we make is the result of many muscle working together. For example, bending down to tie your shoes uses quads,glutes,back, core, and biceps + many others. So to feel better, look better and have the body you really want we need to train the body as a unit.

Following instructions on a machine is simple and typically we stick to what we comfortable . However multi joint, multi planar exercises need a bit more thought. The easiest way is to add 2 exercises together.

i.e Squat and Shoulder Press
Lunge and Row

The great thing is that these exercises need little to no equipment, just some dumbells swiss balls and some bands can provide you with a great workout.

Try this core workout that uses multiple muscle groups

Ab Plank on Floor Hold for upto 60s
Crunches on a swiss ball 16-20reps
Floor Bridge Single leg 2x12 reps
Bent over Rows Alt Arm
Lunge and Twist (can use Med Ball or a dumbell)

Repeat 2 -3 sets

This takes minimal time and equipment and will get your heart rate up too. Use this at the gym, or at home.

For more tips and workouts please visit my website

www.corefitnessconcepts.com


thanks

Lee

Time saving Workouts

Hi Everyone

Apologies for the latenes of the blog today, my day got away from completely. I was looking at some houses and the day just flew. Anyhow just got home and needing a workout I grabbed my dumbells and got going. I can get a quick workout in about 15 mins. I try to use interval training that gets the muscles burning and the heart racing, this allows me to get a kick butt workout in less than half the time of a normal workout.

These types of high intensity workouts are awesome fat busting sessions. heres and example of one of my favourites.

I typically train for 30 second intervals with 10 second rest time. This is a high intensity, Adjust the workout/rest time to suit your level.

Ok here we go.

Grab some moderate weight dumbells 8-15 lbs is ideal.

Squat and Shoulder Press
Push Ups
Burpees
Bent Over Rows
Lunges
Side Lunges
Crunches
Squat Jumps

Repeat 2 times.

This will definately leave you feeling tired but elated that you got through it. For those of you sadists throw in a third set.

What i love about this is that I don't need a lot of equipment or lots of space. I typically perform this on the patio, but it can easily b e done indoors.

See you tomorrow.

Lee

p.s. Only five days until my first email newsletter.

Post workout Nutrition

Hi GUys

I just finished training some clients and every time wer'e done I say the same thing, "Make sure you eat soon" After the workout the body is in a state of break down and we need to fuel the muscles to grow and gain strength. So to eat after a workout is important.

Anyhow mosty of us don't have time as we need to get the day going, so I wanted to pass along one of my favourite recipes for a post workout snack.

1/2 cup frozen berries
1/2 cup all natural yoghurt
1/2 cup small curd cottage cheese.

Put in a container and place in a cooler.

This great little snack tastes great and gives you some much needed protein and carbs. Simple to make and tastes great it a try.


Have a great day


Lee

Weightloss Industry Keeping You Fat

Hi Everyone

Welcome to my blog, I am excited to be able to put my thoughs and views on Fitness and Weightloss out to the world.

So having sat here for a few minutes wondering what to write I thought about the parallels between this blog and everyone of you out there who are trying to improve your fitness and look and feel better.

I realised that we are both in the same boat. i have spent ages trying to get my business to the next level. I have bought CD's on Sales and Marketing, Business Development and Leadership skills. In escense I have spent hundreds of dollars on all this information and coaching and I was just bewildered by all the information. I just didn't know what to do first.

Does this sound familiar. How many books,CD's and DVD's have you bought, how many gyms and classes have you joined in the past. More importantly has it got you the success you want.

Maybe or Maybe Not.

The fitness industry is a Billion Dollar Business, people are spending hundreds and thousands of dollars to lose weight and look and feel great. If all these gadgets and pills worked then why are over 60% of the population overweight.

We are bombarded with the latest and greatest "Lose 40lbs in 10 Days" oh and with "No Need to Workout"

There is no magic pill no breakthough exercise machine.

Without a concious effort to change your lifestyle though Nutrition, Exercise and proper Sleep, you may never see the success that you atre looking for.

Doesn't make for a snappy sales Headline does it.

So How do we get started.

1. Set realistic Goals and Make them specific to you. Put them on your fridge so you see them everyday.

2. Set a Schedule, Plan when you are going to workout, no more excuses.

3. Consult a professional. You don't have to be a millionaire to work with a trainer. At www.corefitnessconcepts.com we have several programs to fit all wallets.

FREE OFFER

email info@corefitnessocncepts.com to get our free ebook The 5 best AB exercises ever


Keep checking in. I will post great workouts and nutrition tips, all designed to help you.


Take Care


Lee