It’s one of those foods you look at and say, “I’m going to eat healthy, I think I’ll have the salmon.”

You’ve heard they’re a great source of protein and essential fatty acids.

That’s true.

But trust me, what you’re about to read is very disturbing.

Very.

Before you know it you might be eating a genetically modified fish that’s, well, kinda like salmon, I guess.

I know I won’t be eating it, that’s for sure!

Check out this article to discover the latest bad news about our food supply:

http://HHFitness.getprograde.com/genetically-modified-salmon.html

And by the way, if you want an ultra-potent and pure source of essential fatty acids, well, my partners over at Prograde have their awesome EFA Icon on sale this week. That and a couple other products, too. Check out the savings at: http://HHFitness.getprograde.com/specials.html

Committed to your health,

Heath Herrera, M.Ed., CSCS

PS – Next week Prograde is releasing their Brand New Chocolate flavor and Orange flavor Prograde Proteins! Stay tuned for details.

My partners over at Prograde always deliver killer nutrition content. But this bad boy is the best article I’ve seen from them in awhile.

And seriously, they always have aweome stuff.

But this article about this weird sounding belly fat fighting nutrient… it takes the cake.

http://HHFitness.getprograde.com/benefits-of-astaxanthin-for-fat-loss.html

It  has some serious science behind it and if you were to only read ONE thing this week about how to strip off the stubborn belly fat THIS is the one.

http://HHFitness.getprograde.com/benefits-of-astaxanthin-for-fat-loss.html

Yours in health,

Heath Herrera, M.Ed., CSCS

PS – Remember, Prograde Protein, Metabolism and EFA Icon are ALL 20% off until Friday at 11:59pm EST. Just click here to start saving.

== > http://HHFitness.getprograde.com/essential-fatty-acid.html

The decision he made was not easy, but important for him to reach his goal as an elite athlete.   Lebron’s main goal as an athlete is to win championships.  In order to do this, he made the hard decision to leave the team he had been with for 7 years to a team that is putting the tools in place to help him achieve championships.  The combination of Wade, James, and Bosh allow the Heat to build a powerhouse to compete for championships.  The three joining forces will not guarantee championships.  They must come together and implement a program, work together, and compete day after day against many obstacles.

Here are the 3 things you need to move forward to losing your fat and building a “championship” body: 

1. Implement a plan that works for you.

Lebron was on a great team, but certain components were missing to have a complete program to win championships.  The same goes for you when it comes to fitness and losing weight.  If you have been running day after day, not strength training, and eating the same things but not losing weight; you need to change your game plan.  You can continue to run, but you must change the way you eat and implement strength training to build the body you desire.

2. Work together with a great support system.

Lebron is joining a support system that will ultimately help him move closer to his goal of winning championships.  He has changed his support system, but they must work together.  The same thing goes for you when it comes to changing your body.  Find family, friends, and/or program that will support you day after day in your journey.  Constantly let your support system know what your goals are.  Ask your support system for assistance when you need help when you find it hard to move forward.

3. Avoid negative feedback for your choices to look better, feel better, and have more energy.

Lebron has gotten a lot of negative feedback for his decision.  Primarily from the former owner of the team he played on.   As you begin to change your body you will receive negative responses from individuals about your decision.  You must remember this decision is for yourself and not them.  If they choose to be negative, do not include them in your plans.  You must realize they are jealous of your decision to change your lifestyle.  If they can’t support you, then you must “cut the fat” and move on.

Now that you have three things to build a “championship” body, put them into action.   Make the right decision and implement a plan, find the right support system, and avoid negative feedback.  If you are not sure exactly where to start with these three tips, here is what one of our superstar clients, Sylvia Benitez, has to say about HH Fitness Boot Camps:

“No other weight loss program has EVER worked for me. The fact that Heath has been side by side with me during this journey is priceless. I have lost such a significant amount of weight that I don’t like to say how much because (now) I’m embarrassed at just how heavy I used to be! My fitness level is better than many half my age. I’m very proud of that.  What a treasure to have the ability to call, text, or email your trainer and get a response immediately. It’s not his staff, it’s not a recording it is Heath himself…I hope that never goes away.  I can never thank Heath/you enough for what he/you has/have done for me.  Never have I met a trainer so truly interested in getting folks healthy, fit and able to enjoy a better quality of life.”

For more information on achieving the body you want or additional support, please contact HH Fitness by email at HHFitness@gmail.com or by phone at 512-787-2219.  To participate in a TWO-WEEK Trial please visit HHFitness.com.

Roasted Red Pepper Chicken and Avocado Salad
1 medium ripe avocado, peeled, pitted and sliced

1 tsp.  lemon juice

1 bag (10 oz.) torn romaine lettuce (about 10 cups)

2 cups  shredded cooked chicken

1 medium tomato, cut into wedges

1 small  cucumber, sliced

1/4 of a medium Vidalia or Walla Walla onion, chopped

½ cup Red Pepper

1/2 cup  Light or Fat-free Italian Dressing

¼ cup Parmesan Cheese

Directions:
Toss avocados with lemon juice in large salad bowl.

Add lettuce, chicken, tomatoes, cucumbers and onions; mix lightly.

Add dressing; toss to coat.

Sprinkle with parmesan cheese.

Serve immediately.

Hey, if you like that one they’ve got 196 more! Seriously, Prograde has a really cool 197 Healthy and Delicious Fat Burning Recipes e-book for just $4.95!

Check it out here: http://HHFitness.getprograde.com/prograderecipebook.html

Committed to your health,

Heath Herrera, M.Ed., CSCS

PS – If you’ve been on the lookout for simple and nutritious meals then look no further than http://HHFitness.getprograde.com/prograderecipebook.html

I’ve got their permission to share it with you. Enjoy!

Heath Herrera

****

I’ve been out of my office the past couple days for some very important Prograde meetings, so I’m super busy (aren’t we all?) catching up.

Real quick I’ve got some awesome updates for you:

1) We’ve got some killer new products coming out later this summer. I can’t reveal details just yet, but I can let you know there’s a good chance you might be able to help us with some taste-testing!

2) I’ve gotten a lot of questions about pre and post-workout nutrition lately. Here’s an awesome article that clears away the confusion:

http://HHFitness.getprograde.com/recovery-research.html

3) This is a great article you simply cannot afford to miss. It goes into great depth on little known secrets about healthy weight loss.

http://HHFitness.getprograde.com/optimizing-mitochondria-for-healthy-weight-loss.html

4) Talk about cannot afford to miss…

Don’t forget thanks to our CEO’s birthday we’ve got the entire Prograde store on sale at 15% off this week only! You definitely don’t want to miss this one.

http://HHFitness.getprograde.com/specials.html

Yours in health,

Jayson Hunter, RD, CSCS

Prograde Nutrition

PS  – Don’t wait to save that 15% because it’s all over this Friday. Definitely get your order in now before you forget and it’s too late.

The main point is to keep it simple… and simple works!

TOP 2 EXERCISE TIPS

* Invest in a Whole Body Workout: Perform a five-exercise circuit (designed to work your upper body, lower body, and core) at a minimum of three times per week with a day of rest between workouts. By performing multi-joint exercises you expend more energy, thus burning more calories.  Alternate between 50 seconds of work and 10 seconds of rest for each a double-leg (e.g. squat), push (e.g. push-up), single-leg (e.g. lunge), pull (e.g. row), and core (e.g. plank) exercise. Perform up to 4 rounds of this circuit without rest for an extraordinary 20-minute total body workout.

* Harness the Power of Intervals: Interval training is scientifically proven to burn nine times more fat than steady state cardio exercise and elevates metabolism for up to 48 hours following your workout.  This will only work if you perform each exercise with maximum effort.  Perform your cardio intervals on non-strength training days three times per week. Start by selecting your cardio exercise of choice, alternating between 20 seconds of work and 10 seconds of rest and repeat this 30 second interval eight times for four total minutes followed by a one-minute rest. Repeat for up to 20 total minutes. This routine works best on a stationary bike (airdyne), running sprints, or for body weight cardio exercise that you can do at home like running in place or jumping jacks

TOP 2 DIET TIPS

Chicken Salad

* Eat Early and Often: Eat immediately upon waking and then every two to four hours to starve fat and feed muscle.  Make sure you consume 4 to 6 meals throughout the day.  By continuously fueling your body, and eating some animal protein (meat, eggs, cheese, etc.) at every meal/snack, you’ll also keep your metabolism elevated throughout the day helping to prevent overeating.

* Think Fiber First When Consuming Carbs: You should eat an unlimited amount of fibrous, cruciferous green veggies to fill your belly both during and between meals. For optimal fat-burning, try to limit fruit and other carbohydrate consumption to within 1-2 hours post-workout when your body best tolerates starches and sugars.  Consuming starches and sugars 1-2 hours post-workout aids in recovery of the muscles used during your workout.

Live by these 2 training and nutrition rules and you will have a body to be proud of… Time to dig deep

Committed to Your Health,

Heath Herrera, M.Ed., CSCS

HH Fitness

PS- Please forward this blog post to anybody that you know who can benefit from it!

I have worked with many people and one of the most important components in getting my clients the best results around is by piggybacking on some sort of deadline. There is no better example of this than with bathing suit season. Spring Break is upon us, if you haven’t gotten bathing suit ready now the summer will be here before you know it. It’s amazing what happens to women and men as soon as they are ready and willing to do whatever it takes to get in their bathing suit to go to the river or coast.

In order to be bathing suit ready a dietary blueprint is needed in order to get the job done. After all nutrition can be 80-90+% of building a leaner, sexier physique. The following dietary guidelines can and have produced both body and life-changing result. Typical results are losses of 2-3 pounds of ugly, unwanted body fat per week and a reduction in at least 1 clothing size per month. Remember- to achieve optimal results the focus must be on improving overall health, body composition, and performance, NOT weight loss!

The Bathing Suit Mentality:

EAT to Elevate Metabolism and Lose Fat (NOT Weight)

Tip#1- Stay Hydrated:

- Drink at least 2-4 cups of water immediately upon waking and then drink at least 1-2 cups of water every 2 hours you are awake. When you are dehydrated your body cannot effectively lose body fat!

- Drink 1-2 cups of water for every 15 minutes of vigorous activity to maintain optimal performance and to prevent dehydration during your workouts.

- Drink at least 3 servings of antioxidant-rich green tea per day to boost your immune system and accelerate recovery from exercise.

Tip#2- Eat Early and Eat Often:

- Eat immediately upon waking and then again every 2-4 hours after that for a total of 6-8 feedings per day. This is a staple for any solid fat loss nutrition plan because it allows your body to starve the fat and feed the muscle, optimizes performance, and prevents your body’s starvation signals from going off- signals that will slow fat loss to a snail’s pace.

- The dietary breakdown is 3 total meals per day consumed at breakfast, lunch, and dinner time, 3 total snacks/day consumed between meals and before bed, and workout nutrition in the form of a protein or amino acid supplement consumed around your training sessions. Snacks are typically half the caloric value of meals.

Tip#3- Focus on the Essentials:

- Consume a wide range of organic lean proteins of animal origin at each feeding. A great rule of thumbs is to consume at least a fist-sized worth of anything that had a face or a mother and ran, flew, or swam at some point (it really doesn’t sound as appetizing this way, ha). Protein is not only the only macro-nutrient responsible for building and repairing that lean, sexy muscle tone but it also allows your body to best starve its ugly, unwanted fat stores. In addition, the sheer consumption of protein elevates metabolism and burns calories through the thermic effect of feeding since protein is more than twice as energy costly for your body to digest than fat or carbs.

- Eat a wide range of natural fats at each feeding (olive oil, coconut oil, beef, salmon, whole eggs, avocado, mixed nuts, flax, full-fat cheese, etc.). Sufficient dietary fat intake is critical to beneficial hormone production, which allows for optimal fat loss. Furthermore, your body cannot optimally burn stored body fat without a sufficient amount of healthy dietary fat.

- Consume a wide range of fruits and veggies at each feeding (with a special emphasis on green veggies). A great rule of thumb when it comes to produce is to consume at least one green item AND as many other colors as possible at each and every meal to get the most health benefits.

Sample One-Day Menu

Breakfast -  6am – Scrambled Omega-3 Eggs, Greens, and Turkey Sausage or Bacon

Mid-Morning Snack – 9am – Mixed Raw Nuts and Fruit/Veggies of Choice

Lunch – Noon – Chicken, Salmon, or Shrimp Caesar Salad

Mid-Afternoon Snack – 3 pm – Full-Fat Cheese and Fruit/Veggies of Choice

Dinner – 6pm – Turkey or Beef Meatballs and Spaghetti Squash

Pre-Bed Snack - 8 pm – Wonder Bowl:  Mix of Full-Fat Cottage Cheese, Protein Powder, Flax Meal, and Raw Nut Butter

Tip#4- You NEED These 2 Supplements:

- Take a daily whole food based multi-vitamin for your gender. Ensuring adequate intake of vitamins and minerals is essential for your body to function optimally, especially for people who struggles to get at least 8-12 servings of fruits and veggies per day.

- Take a high quality essential fatty acid (EFA) or fish oil supplement. Omega-3 fats found in fish oil are scientifically proven to increase metabolism and generate increased fat burning, besides having a host of other benefits like preventing cancer, reducing inflammation and joint pain, enhancing skin and hair quality, etc.

Tip#5- Think Fiber First When It Comes To Carbs:

- It is critical to focus on carbohydrate quality first AND then quantity second. In terms of quality, all carbohydrates (outside of dairy) that you eat should contain AT LEAST 3 g of fiber per serving and offer LESS THAN 10 g of sugar per serving. In terms of quantity, we have found most females achieve the best fat-burning effects by limiting their total daily carb intake to 50 g or less, NOT including their unlimited daily fibrous carb intake from green veggies (fruit can be used in moderation) or the trace carbs from protein and fat foods.

- Use The Carb Reduction Blueprint: Use the following step-by-step process in the exact order listed to breakthrough any plateaus in your quest to get into that dress:

Step#1- Replace all white carbs with 100% whole grain carbs and all refined sugars with natural sugars found in food choices with ONE ingredient (e.g. fruit, honey, etc.). This will result in much more stable blood sugar levels, the key to maintaining high energy levels and burning fat.

Step#2- Limit all 100% whole grain starch and natural sugar consumption to within 1-2 hours post-workout or immediately upon waking for breakfast. Your body best handles these types of carbs at these times without excessive risk of this energy being stored as fat.

Step#3- Replace all starches and sugars with fruits and veggies. Fruits and veggies are the most nutrient dense carbs loaded with tons of vitamins, minerals, phytochemicals, antioxidants, and stomach-filling fiber, making them the staple of any good fat loss meal plan.

Step#4- Replace all fruits with green veggies (or any other veggies BESIDES corn, peas, carrots, and potatoes) to weed out any remaining dietary sugar (fructose- fruit sugar) that will prevent your body from maximally using stored body fat for fuel. Green veggies like broccoli, spinach, dark leafy lettuce, green beans, asparagus, etc. have the most figure-friendly benefits of any carbohydrate out there and can be consumed in an unlimited amount throughout the day to keep you full and satisfied.

Step#5- Use strategic carb and calorie cycling to take your body to next level (my clients and I have had great success with this but it is beyond the scope of this article).

There you have it, my top 5 diet tips to help you look your best in your bathing suit. When it comes to nutrition, keep it simple and stay the course. And remember, it’s not about weight loss- it’s about being as visually stunning as possible via losing inches in all the right places