We’re alternating between 3 different workouts this month during the Monday, Wednesday and Friday session, each workout using a different interval protocol to best keep our bodies guessing and work every muscle quality throughout the week.

Workout A features the 20-40 Beast Circuit where you alternate between 20 seconds of work and 40 seconds of active-rest in a 5-exercise circuit format. This template is phenomenal for developing maximum strength and power.

A beast is a mystic creature that can display awe-inspiring feats of strength and speed of movement in short bouts and that’s what this workout is designed to turn you into. Get ready to unleash the beast within!

Workout B features the 40-20 Warrior Circuit where you alternate between 40 seconds of work and 20 seconds of rest in a 5-exercise circuit format. This template is phenomenal for hypertrophy (lean muscle gain) and muscular endurance.

A warrior must be able to exert maximum effort for extended periods of time in the face of endless obstacles. In a fight, the first person to fatigue usually gets knocked out- you don’t want to be knocked out! Regardless of what you do for a living, this workout will help you both physically and mentally prepare for any battle you may face on the job or at the home front. It’s gonna be a war!

Workout C features one of my favorite workouts of all time- The Mad Minute! It’s basically a 3-exercise succession complex for 1 minute of total work followed by a 1-minute active-rest and transition period for 20 total minutes of pain and pleasure. In other words, you perform 20 seconds of work for 3 consecutive exercises using the same training tool (bodyweight, TRX, kettlebell, bands, etc.) with ZERO rest and transition time between movements.  My favorite by far are the resistance bands.

CLICK IMAGE TO GET YOUR OWN BANDS TO USE AT HOME OR ON VACATION

Studies show that by employing different work and rest periods or interval protocols throughout a given training week lead to better results than doing the same thing each day. This is called undulating periodization and we’ll be using it to take our fitness to the next level over the next 5 weeks…

ARE YOUR READY TO DIG DEEP!?

Heath Herrera, M.Ed., CSCS, YFS1

Owner, Lead Coach

HH Fitness, a proud member of the Fitness Revolution nation

Athletic Revolution – San Marcos

Http://HHFitnessBootCamps.com

http://AthleticRevoltutionSanMarcos.com

Fitness Boot Camps have been a growing movement in the fitness industry for several years for good reason. They are usually much more affordable than one-on-one personal training. They also offer more camaraderie and social support, are much more exciting, and have many more convenient time slots than personal training while still providing expert supervision.

Unfortunately, boot camps do have their downside. Many fitness instructors want to jump on the lucrative boot camp bandwagon without having any of the skills or experience to design custom workouts for the wide variety of fitness levels typical in large group training. Here are 10 safety tips on choosing a boot camp or group fitness program that will keep you safe and get you results at the same time:

Top 10 Safety Checklist for Fitness Boot Camps

1.) The Instructor(s) Must Be Insured and Certified (Preferably Certified With Nationally Recognized Institutions such as the National Strength and Conditioning Association, American College of Sports Medicine, or the National Academy of Sports Medicine). There are many online pay-for-certifications where people can get a certificate with little or no knowledge of proper training methods.  It is possible to work with a trainer that received their certification in less than 8 hours. This is a big part of what gets people hurt and gives fitness a bad name!

Herrera Certification

2.) The Instructor(s) Must Look The Part And Walk The Walk. If the trainer takes fitness seriously and is on the cutting edge of new training methods, they will be fit themselves. After all, who wants to take advice from someone who is in worse shape than they are!

Heath Herrera Before and After

3.) The Instructor(s) Must Be Experts With Exercise Progressions. Every exercise has the appropriate regression and progression based on your current fitness level. Overweight, de-conditioned beginners SHOULD NOT perform the exact same exercises as their more fit counterparts. If you ask your trainer if he/she can show you an exercise modification that better suits your particular situation and they give you a blank stare, walk away immediately!

 CLICK HERE TO SEE A PREVIOUS POST ON A ROUTINE TO TONE BACK MUSCLES

4.) The Instructor(s) Must Make Themselves Available 10-15 Minutes Before and After Every Session. A good trainer can effectively train the group as a whole and still give that personal touch; he/she must be willing to speak with clients before AND after every workout to address any personal issues that might arise within the scope of your training or in related to other very important topics like nutrition.

5.) The Training Must Emphasize Body Weight Before External Resistance. There should be no added weight to any movements until you have mastered the key foundational body weight exercises in full ranges of motion like push-ups, squats, lunges, etc. A red flag should be raised if you are being instructed to add weight to a movement that you have yet to master with your body weight alone. This one’s important because it’s not a matter of if you will get hurt… it’s a matter of when!

6.) The Training System Must Focus on Body Weight Circuit Training and Cardio Interval Training. High-Intensity Interval Training is scientifically proven to burn 9x more fat than the aerobic training alternative, so it is critical that both the resistance training AND cardio programs incorporate intervals since the goal of the majority of fitness enthusiasts is fat loss. Furthermore, most people are seeking for the lean, athletic look of a men’s health or women’s health cover model respectively, and this is easily accomplished with 2-5+ body weight resistance training movements organized in a circuit fashion with the proper pre-programmed work to rest periods between exercises. In addition, a truly skilled trainer has mastered the art of intensifying movements without the need for extra loading.

7.) The Program Must Provide Nutritional Information. Nutrition can account for 80% of the weight loss battle. Without a nutrition program, you are joining an incomplete program and wasting your money since there is no way to out train a poor diet. People are too busy, and frankly too lazy, so the nutrition program needs to be clearly outlined and easy to follow. It should provide both Quick-Start Nutrition Guides (HH Fitness has made these available to our members to download on our membership page) for Males and Females respectively that will have you eating to support your fat loss goals in 5 minutes or less. Plus, a cookbook with a bunch of tasty and healthy done-for-you recipes should be provided to keep you on track!

8.) The Program Must Have A Website AND An Interactive Social Network. Bottom line, if the boot camp program in question does not have a website in this day in age it is not worth your time and money. Personal training is not just about “training,” it is a business and it needs to be approached that way. Furthermore, social support must extend outside of the workout. There are several interactive social networks that offer member profiles, blogging, and a forum where trainers and clients can interact with each other for FREE, so there is no excuse not to set this up for boot camp clients.

9.) The Program Must Have Social Proof And Raving Fans. If the program works, there should be proof in the form of client testimonials. Their previous clients should have results and be raving about all of the benefits that they have received from the program. Ask for written or video testimonials of their services before signing up (again, this should be made available on the company website). And remember, it’s NOT just about the weight loss. Benefits should include, but not be limited to, increased energy levels, dress/pant size reduction, improved health profiles, increased strength and flexibility, less joint pain, etc.

10.) The Program Must Offer A FREE Trial or Satisfaction Guarantee. If the program is confident about what they have to offer, then they will let you come in and try it for free or they will guarantee your satisfaction or your money back to completely eliminate the risk on your end. A results-based programs looks to minimize barriers of entry for prospects into their boot camps because they know that once the prospect experiences the benefits of the program firsthand they will surely buy!

 For Two-Weeks Free of Group Personal Training CLICK HERE

Heath Herrera, M.Ed., CSCS, YFS1 is a Hays County fitness professional and fat loss expert who has helped his clients lose unwanted body fat with his      renowned Group Personal Training Program (Boot Camp). For a free 2-week trial, visit http://HHFitnessBootCamps.com or call 512-348-7388.

  It turns out, in a study of more than 18,000 men, Harvard scientists discovered that those who had an average of two drinks every day, 5 to 7 days a week, had the lowest risk of heart attack.

  And researchers at the University at Buffalo found that men who consume that same daily amount have lower levels of abdominal fat than those who drink only once or twice every 2 weeks but down more than four drinks each time.
Am I making you happy?   
Hope so… Also, if you love your wine, try drinking Pinot Noir. It contains more disease-fighting antioxidants than any other type of alcoholic beverage.

Look for a Santa Barbara County Pinot Noir that’s a 2002 to 2004 vintage; those are generally recognized as the top wine-producing years for this finicky grape. In fact, the 2003 Foley won ‘best in show’ at the San Francisco International Wine Festival

Enjoy St. Patty’s Day!

Heath Herrera, M.Ed., CSCS, YFS1

If you know me, you know that I am a big advocate of a balanced lifestyle. I preach moderation NOT restriction.

So, let’s talk a bit about our friend “alcohol” and its impact on fat loss.

Alcohol and Fat Loss – What You Need To Know

I usually get one question about alcohol when someone is trying to shed the excess weight that has accumulated over time.  Can alcohol be included in their diet plan?

From time to time most adults like to indulge in alcohol consumption – some more often than others.

Is this something that you can make room for in your diet or is it something that you need to give the boot?  In other words, what’s the real deal about alcohol and your progress?

Alcohol and Calories

The very first thing that you need to take note of is how many calories are found in alcohol. Alcohol itself contains seven calories per gram, whereas both proteins and carbs contain about four. Fat comes in at the highest calorie value per gram at nine, which places alcohol right in the middle.

But what’s often worse is what the alcohol is mixed with. If you’re drinking your alcohol with high calorie or fat mixers such as cream, sodas, or sugary mixers you could easily end up with a drink that packs in well over 300 calories per serving.

If you take in three or four of these over the course of the night, it’s really going to add up.

Alcohol and Fat Metabolism

The second important thing that you need to note is the impact that alcohol consumption will have on your fat metabolism. As soon as you take a drink of your alcoholic beverage, all fat burning is going to come to a halt.

Alcohol is viewed as a toxin by the body and as such, as soon as it comes in, it’s going to do everything it can to rid itself of this alcohol. No further fat will be burned off until it’s out of your system.

Only when the alcohol is out of your system will you start burning up body fat again. So if you consume quite a bit of alcohol one night, you can expect to see your rate of fat loss drop off for a more significant period of time.

Alcohol and Your Recovery

Finally, the last important thing to note about alcohol consumption is the impact it will have on your recovery rates.

In addition to putting the brakes on all fat burning that is taking place in the body, the second thing that alcohol is going to put the brakes on is protein synthesis.

This means that no further lean muscle tissue will be built up as long as that alcohol is in your body.

Again, you can imagine what this is going to do to your workout goals.

So as you can see, if you want to be truly successful with your fat loss and workout program, its best if you can forgo alcohol for the time being, if fat loss is your main goal. One drink every now and then may not hurt all that much, but if you’re taking in any more than this, it will definitely hinder the progress that you see.

Committed to your health and fitness goals,

Heath Herrera, M.Ed., CSCS, YFS1

HH Fitness, a proud member of the Fitness Revolution nation

The following comprehensive list of both approved food choices and/or healthier substitutes for traditional party foods can be used to satisfy your taste buds while saving at least hundreds if not thousands of calories in the process. Using these strategies consistently for parties and social gatherings over the course of the year, not just for the Super Bowl, could prevent 5-10 lbs of fat gain!

Section I- Appetizers

• Naked Sandwiches (preferably bun-less, only use whole grain bun option if absolutely needed)
• Thin Crust Whole Grain Pizza
• Fruit Salad (throw low carb whipped cream and dash of stevia on top as desired)
• Super Salad Bowl (use unlimited veggies and meats, dip dressing on the side or use low calorie substitutes)
• Sweet Potato Fries
• Tuna or Chicken Salad
• Nut Butter on Celery Sticks
• Mixed Nuts (no sugar, unroasted, low in salt)
• Cheese, Eggs, and Meat Tray
• Caprese Salad
• Raw Veggies (use dip sparingly)
• Grilled/Sauteed Veggies (use extra virgin olive or coconut oil)
• Figure-Friendly Nachos (see “accessories” below for ingredients: tortillas, cheese, salsa, and guac)
• Buffalo Chicken Bites (skinless, no breading, use low calorie buffalo sauce sparingly)
• Pasta Salad (use whole grain pasta and go easy on the dressings, choosing marina based sauces over creamier versions)

Section II- Accessories

• Natural Whole Grain Tortillas
• Natural Baked Chips
• Natural Cheetohs
• Diet Lipton Green Teas (or other low calorie/carb beverages)
• Water
• Natural Salsa
• Guacamole
• Salad Dressings: Vinegars of choice (apple cider, red wine, balsamic, etc.)
• Other Low Calorie Condiments of Choice: mustard, hot sauce, horseradish, etc.

Section III- Main Courses

• Lettuce Burgers (use extra lean sirloin or bison, preferably bun-less only using whole grain bun option if absolutely needed)
• Rotisserie Chicken (choose “plain” and remove skin and dab off any grease as needed with paper towel)
• Extra Lean Kosher Hot Dogs (preferably bun-less, only use whole grain bun option if absolutely needed)
• Chili (preferably bean-less, only use if absolutely needed and feel free to swap extra lean turkey for the beef version to cut down fat intake)
• Pizza (see “appetizers” above or use whole grain/thin crust options from restaurants or frozen food isles)

Section IV- Desserts

• Prograde Cravers (100% organic chocolate snacks bars)
• Larabars
• Cocoa Via Bars or Packs
• Low Carb Cheesecake from Cheesecake Factory
• Protein Cookies (swap in protein powder for flour)

Enjoy the Super Bowl Festivities, especially the commercials, but eat responsibly!

Leave a comment with your pick to win and your strategies to stay healthy today!

Committed to your health,

Heath Herrera, M.Ed., CSCS, YFS1

P.S. – BONUS: Top 10 Tips to Save Thousands of Calories on Super Bowl Sunday <<— CLICK HERE

2.) Hydrate: Drink at least two to four cups of water before eating AND one to two cups every 15-30 minutes after you start eating to fill your stomach and prevent overeating that can be triggers by dehydration.

3.) Eliminate Empty Liquid Calories: Minimize or eliminate all fruit juices, regular sodas, and alcohol. Opt for water, tea, or low calorie/carb beverages in moderation to leave more room for whole food choices that have more nutritional value and better fill you up.

4.) Do Not Fast in Preparation:  Fasting for a feast can turn your body into a famished fat-storing machine the next time you eat. The resulting low blood sugar levels that come from not eating for four hours or more make you crave junk foods high in both fat and refined sugars.

5.) Replace All White with Brown (Or Better Yet… Green!): Be sure to use the whole grain alternatives for any starch you serve at your party (e.g. chips, tortillas, breads, rice, pasta). Whole grains have more vitamins and minerals and are high in fiber which means they won’t have as negative of an impact on your blood sugar compared to its white counterparts. However, if you want to be a nutritional boy or girl scout, go one step further by replacing all brown with green in the form of green veggies (see “Go Naked” above).

6.) Focus on eating lean proteins and fruits and veggies first. Use these in unlimited amounts as needed to fill you up and best prevent the typical party “killshot” of high carb and high fat meals (e.g. thick crust pizza with extra full-fat cheese).

7.) Never eat directly out of the bag or community bowl and use smaller plates to put your food on while limiting yourself to a pre-set plate total (e.g. four plate maximum during a three-hour football game).

8.) Replace Gold With Green: Opt for guacamole over cheese for your salads and chips. Guacamole is not only low in saturated fat and high in heart healthy monounsaturated fats but it also has a ton of fiber that will help fill you up fast and prevent overeating. Though cheese is a true super food in moderation, it is very easy to overeat especially when mixed with refined carb sources like white chips and pizza.

9.) Replace Flour with Protein Powder: Few people know that protein powder makes a great cooking or baking substitute for flour (e.g. protein cookies). By adding protein and reducing carb intake you can boost metabolism.

10.) 20 Chews: Eat slowly and require a certain number of chews before you swallow to allow your brain enough time to get the “I’m full” signal (e.g. 20 pre-swallow chews).

Enjoy the game,

Heath Herrera, M.Ed., CSCS, YFS1

We’ve seen it on TV– people losing hundreds of pounds and transforming their bodies and lives right in front of us. What would you do if that opportunity came to San Marcos? Would you sit idly by and watch your friends and neighbors change their lives, or would you join them?

This isn’t a pipe dream. It’s a reality.

Heath Herrera, owner of HH Fitness in San Marcos, has just announced his partnership with Personal Trainer Food– the hottest pre-made meal delivery system in the country– Fitness Consulting Group, and the Fitness Revolution franchise to put together their first ever National Transformation Contest.

Herrera says, “I love helping people change their lives. Unfortunately there is so much misinformation out there, and many struggle with finding the right knowledge to make positive changes. This contest is going to help a lot of people make big changes in their lives and hopefully inspire many others to do the same.”

HH Fitness has also teamed up with Diaz Martial Arts to offer local support throughout the community and also plenty of prizes to the contestants.

The contest, which will kick off on January 23^rd all throughout the country, is an 8 week long, life changing event, consisting of proven training programs and workouts, and of course, a nutrition program designed to boost metabolism and promote healthy lifestyle changes.

The goal is for contestants to develop habits that will allow them to turn back the clock, add years onto their lives, and feel confidently about their bodies.

Over 100 fitness facilities throughout the country will be involved, and the winner at each location will be evaluated for the opportunity to win a national grand prize of a spot in a Meal Movement commercial and a place as a spokesperson for the company.

The real winners, however, will be the participants and their families. “This isn’t just a quick fix. We want to help these people get their lives back,” said Herrera

Over the next 8 weeks, we will be providing updates as well as chronicling their journeys online as well as at Diaz Martial Arts. You can follow along at HHFitnessBlog.com for updates, video, and pictures.”

Of course, if you want to do more than just follow along, the National Transformation Contest is open to all applicants who wish to enter. For more information on how to transform your body and your life, contact Heath Herrera at 512.787.2219 or HeathHerrera@HHFitness.com.  You can also visit our sign-up page to learn more and to sign up:  CLICK HERE

Fitness Revolution – San Marcos owner, Heath Herrera, M.Ed., CSCS, is a firm believer in giving back to the San Marcos community. Herrera claims “It’s clear that we all really need to stick together and help each other out when we can. We have a really tight-knit group of campers and they always go above and beyond in helping others.”  We will be trading a free workout for every frozen turkey or $10 donation brought in. Herrera goes on further stating “The San Marcos community continues to be overwhelmingly receptive to our program, so it is an absolute honor to have the resources to be able to give to back to such a great cause.”

Fitness Revolution – San Marcos believes that no family should be left without a turkey for the Thanksgiving holiday. “A basic American right that no family should be denied,’” says Heath. “Humbly, we will do everything in our power to make sure as many needy local San Marcos families as possible have a hot meal for Thanksgiving.”

To make the turkey even tastier for needy families this Thanksgiving, HH Fitness will also be providing one coupon to each recipient family for a free month boot camp membership to jump start their fitness in 2011. Their large group workouts feature a music interval training system that burns nine times more fat than ordinary exercise. Herrera states “We help people get fit and burn fat like crazy with our Fitness Boot Camp Program. The best part about our training system is the host of equipment-free exercises utilized. So even if someone cannot continue with our camps they will be able to keep up with their workouts in the comfort of their own home!”

HH Fitness Boot Camps are currently in progress at Diaz Martial Arts and Central Texas Medical Center in San Marcos and the Studio of Dance in New Braunfels. All newcomers receive a free 2-week trial to HH Fitness Boot camps at Fitness Revolution – San Marcos. To learn more information about Fitness Revolution – San Marcos and HH Fitness Boot Camps visit www.HHFitness.com or contact Heath via email at HeathHerrera@HHFitness.com or call 512.787.2219.

The Hays County Food Bank is a 501(c)(3) nonprofit organization. Since 1984, the food bank has been providing food to senior citizens, low-income families with children and individuals who are chronically ill, disabled or have otherwise fallen on hard times.  Last year the Food Bank provided more than 2,000 Thanksgiving turkey boxes to those in need. Visit www.haysfoodbank.org for more information. Find us on Facebook at www.facebook.com/hays.county.food.bank. The Hays County Food Bank is located at 220 Herndon Street, San Marcos, TX 78666.

The Release your Inner Super Hero Boot Camps was a collaborative effort between the United Way of Hays County and HH Fitness to raise awareness for the efforts put forth by the United Way. In return for a $20 donation brought in by participants, HH Fitness provided a workout at Diaz Martial Arts. All contributions were collected at the door with 100% of a participant’s donation going to the United Way of Hays County.

Pictured (L to R) – Top Row: Jennifer Abshire, Priscilla Delgado, Maxine Schaffer, Dale Shively, Rebecca Shively, Captain Live United, Diane Gregerson, Luara, Daniels, Nick Aluotto, Bill Pogue, and Bill Henry.  Bottom Row: Cory Thornton, Michelle Harper, Daniel Guerrero, Pam Dever, Heath Herrera, Wendy Shanks, Kim Herring, and Shelley Henry; not pictured: Michelle Lenderman

“Amazing super hero workout this morning,” said Priscilla Delgado, a super boot camp participant.

HH Fitness Founder, Heath Herrera, M.Ed., CSCS, YFS1 is a firm believer in giving back to the San Marcos community. Herrera claims “I am honored and humbled to be able to assist great organization like the United Way of Hays County.”  Herrera goes on further stating “It is great to be part of a community that has individuals willing to sacrifice their Saturday morning for such a great cause.”

United Way of Hays County is a non-profit organization whose mission is to improve lives of Hays County citizens by mobilizing the caring power of the community in the areas of Education, Income and Health. UWHC partners with other non-profit agencies that provide programs and services throughout Hays County in these areas.  United Way strives to raise dollars and awareness for these programs and services through its annual fundraising campaign.

“United Way of Hays County is pleased to partner with HH Fitness to raise funds for our 15 partner agencies while also promoting health and wellness throughout the community,” said Michelle Harper, Executive Director of United Way of Hays County and avid boot camp participant.  Harper stated after the event, “Nothing like an early morning workout with a best friend and a superhero to get your day started!”

Pictured (L to R) – Michelle Harper, Captain Live United, and Cory Thornton

HH Fitness believes everyone should find a way to take time out of their day for exercise.  Herrera says. “We will do everything in our power to make sure we continue to assist as many local agencies in their efforts to raise funds for their causes through our fund raising boot camps.”  You can continue to make a contribution by purchasing a shirt for $5 with all this money going to the United Way of Hays County.

HH Fitness Boot Camps currently has programs at Diaz Martial Arts and Central Texas Medical Center in San Marcos. HH Fitness, a proud member of the Fitness Revolution nation, offers a free 2-week trial to all newcomers. To learn more information about HH Fitness visit www.HHFitness.com or contact Heath via email at HeathHerrera@HHFitness.com or call 512.787.2219.  For more information regarding the United Way of Hays County call Michelle Harper at 512.353.1420 or visit www.unitedwayhaysco.org.

Recently my buddy BJ Gaddour, Fitness Director for Workout Muse, was asked to give his opinion about this program in contribution to an MSN Fitbie article called “Is this workout completely insane” – you can check it out here:

http://fitbie.msn.com/get-fitter/workout-completely-insane

BJ’s quote is on page 2 about the whole “Max Interval Training” concept promoted throughout the infomercials:

The 3 minutes on, 30 seconds off “max interval” structure of the workout intervals has been met with controversy. “The workouts are built on the premise of recent research that shows higher-intensity intervals with shorter recovery periods stimulate the type 2 muscle fibers and will keep up the exercise after-burn,” says McCall “So their work ratios are skewed higher on the work side and lower on the recovery side.” But there is concern that 30 seconds isn’t enough time to for an average exerciser to recover and then continue to perform at maximum intensity to make it a true anaerobic interval. “One of the biggest mistakes made with interval training is using work periods that are too long and rest periods that are too short, which ends up making the workout more aerobic in nature,” says BJ Gaddour, a certified strength and conditioning coach and co-creator of Workout Muse. “For the average exerciser, incomplete recovery will impair performance to the degree that the intensity will not be high enough to generate the desired anaerobic training effects that boost metabolism for up to 48 hours after completing the workout. Will it get you really sweaty, tired, and sore? Yes. But it doesn’t mean it’s going to give you the optimal training effect.”

I’d like to add that my concerns go beyond the interval protocol itself, including the lack of exercise progressions and modifications and the exercise selection featuring an incredibly high volume of plyometric activity for extremely long work periods.

If you have any friends or family considering doing the INSANITY program, then you definitely need to read this article and share it on twitter and facebook to make sure they are better informed about its potential downfalls:

http://fitbie.msn.com/get-fitter/workout-completely-insane

Heath Herrera, M.Ed., CSCS, YFS1

Look Better – Feel Better – Have More Energy!

http://HHFitness.com

PS- After you finish reading the article, I’d love to hear your thoughts over at our Facebook Fan page, especially if you (or someone you know) have done the INSANITY program before: https://www.facebook.com/HHFitnessBootCamps