It is important to perform full body routines that incorporate pulling and stabilization movements for your back that will improve strength, endurance and range of motion (ROM) to minimize injury.  Once you minimize injury risk your body can work more efficiently towards that lean/toned look you may be looking for.

The following routine is a 30-30 strength circuit we performed recently during our boot camps powered by Workout Muse (Their is a FREE gift at the bottom of this post).  In order to adequately perform this routine you will need to have access to something to perform lying pulls (we used the Lebert Equilizer and TRX suspension trainer), dumbbells or kettlebells, and bands.

Here are the exercises we performed:

If you are new to exercise and/or have not exercised in the last 3-6 months start with level 1 of each of the following exercises.  You should consult with your physician prior to starting or changing your exercise habits.  You will want to perform up 4 rounds of each exercise at 30:30 work to rest ratio.  Watch the videos below to see how the HH Fitness Boot Campers did with this routine:

6:00 am session

8:10 am session

12:00 pm session

4:00 pm sesson

Yes, I even did this workout.  I even demonstrate some of the different levels during my routine

If you would like to get access to any of the equipment we used in this routine you can get them at the following links (Click on the Image):

The folks at Lebert Fitness have created a new coupon code for $10.00 off the purchase of a set of Lebert Equalizers (includes Beginner/Intermediate DVD and laminated poster) for you when you order online.  Just click the banner and enter coupon code EQ0210 at the checkout (valid until February 28, 2011)

TRX

Kettlebells from Perform Better

Resistance Bands

(Each of the links above are my affiliate links.  Should you purchase something I will receive a commission and I want to thank you for your purchase.  I would not recommend these companies if I did not truly believe in their products)

Dig Deep!

Heath Herrera, M.Ed., CSCS

HH Fitness

P.S. – Click on this link or Right Click to save to you Desktop to get a sample of the 30-30 music from Workout Muse: http://HHFitness.workoutmuse.com/mp3/3030Mayhem/3030Rock5MinSample.mp3.zip

P.P.S. –  To get you own Workout Muse Tracks Click the image below:

I initially purchased the Lebert Equalizer for my boot camps to give my members the ability to work on pulling movements without the use of weights.  Once I received the Equalizers I realized they could be used for more than just pulling movements.

Watch the video below to see the many uses you get with the Lebert Equalizer:

The folks at Lebert Fitness have created a new coupon code for $10.00 off the purchase of a set of Lebert Equalizers (includes Beginner/Intermediate DVD and laminated poster) for you when you order online.

Just click the banner and enter coupon code EQ0210 at the checkout (valid until February 28, 2011):

I will have a workout out for you later in the week in which we incorporate the Lebert Equalizer to strengthen and tone you back.

Committed to your health,

Heath Herrera, M.Ed., CSCS

P.S. – I am a proud affiliate of Lebert Fitness.

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.

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.

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.

As you know, an inordinate amount of time is spent researching and testing exercise variations and workout templates to best ensure that we bring the cream of the fitness crop your way each and every month.

Many other boot camps simply seek to just beat you down and get you tired with no rhyme or reason behind what they do. This results in limited results and lot of unwanted injuries.

However, everything we do at HH Fitness is based on sound exercise science and battle-tested, in the trenches real world experience.

I have always felt that it’s important to know why you’re doing what you’re doing when it comes to fitness because it helps reinforce the implementation of the necessary habits to get into the best shape of your life.

So I just wanted to take the time to briefly explain the method behind the madness of the incredible, cutting-edge Continuous 20-Minute Workouts coming your way this month.

What is it and how do you do it?

Continuous 20-Minutes is a density training boot camp-style workout where the goal is to perform the same amount of work in less time and/or more work in the same amount of time or less.

Each workout consists of a 4-exercise circuit that works your entire body. Every 2 minutes you will perform 10 reps of each exercise (5 reps/side for unilateral movements) in the circuit as fast as you can with perfect form and technique.

The goal is to complete each circuit within 60-90 seconds and then you rest for the remaining time left in each 2-minute round. In other words, the faster you complete each round the more rest you get and visa versa.

You will perform 10 total rounds for an INSANE 20-minute metabolic workout.

If your completion time is 60 seconds or less then you need to INCREASE the intensity of your workout by increasing loads and/or using more advanced exercise variations

If your completion time is longer than 90 seconds then you need to DECREASE the intensity of your workout by decreasing loads and/or using easier exercise variations

Why does it work?

“Training Density” describes the amount of work completed in a certain period of time. ‘

“Work” describes total training volume which is the number of reps you perform for each exercise times the loads/exercise variation used to do so.

The more work you complete in the same amount of time the greater the calorie burn and the greater the muscular demand resulting in improved fat loss and lean muscle gain.

To take training density to the next level, seek to complete MORE work in the SAME amount of time or LESS.

Since you must perform 10 reps of each exercise in the 4-exercise circuit, this can be accomplished by either increasing the load used or by using a more advanced exercise variation where applicable from week to week.

In other words:

10 reps for each exercise in the circuit X

4 total exercise within each circuit X

10 total rounds =

400 total reps in 20 minutes

For example, if you used a 10 lb dumbbell for all exercises within the circuit; that means you would have performed 4,000 lbs of work in 20 minutes- Not too shabby!

However, if you progressed to using a 15 lb dumbbell for all exercises within the circuit by the end of the phase that would mean you performed 6,000 lbs of work in 20 minutes- That’s 2,000 lbs more than you did in your first workout!

Now the only way your body could meet this increased workload is by boosting lean body mass eliminating unwanted body fat. Plus, since your heart rate will be elevated throughout the entire workout, your overall conditioning will go through the roof this phase.

This progressive overload is the key to making your body change. Simply seek to gradually move from Level I to II to III over the course of this month to best ensure you get the most out of your workouts.

Sneak Peak at HH Fitness Workouts of the Month:

Below is an outline of our workouts of the month.

We will be using a 3-workout rotation with 48-hours between boot camp workouts for optimal muscle growth and recovery.

Please note that we have also put together equipment-free routines for our locations that have equipment limitations:

Continuous 20 Minutes Density Training

3 Equipment-Based Workouts

3 Equipment-Free Workouts

As always, we will be powering our boot camp workouts with WORKOUT MUSE.

The music will tell you exactly what to do so we can do what we do best- coach, supervise, and motivate you to the best results-producing workouts of your life!

Committed to your Health,

Heath Herrera, M.Ed., CSCS

Look Better – Feel Better – Have More Energy!

P.S. –>  Go here to view the HH Fitness Boot Camp Schedule:  CLICK HERE

So, ladies let me know how I did in getting the information you needed to make exercise more comfortable and enjoyable.

Selecting the right sports bra is vital to comfort during your workouts.  When you are not comfortable with your exercise you are more likely to not perform your exercise routine for the day.

I am not an expert in selecting the right sports bra.  I did a little research and compiled a list of what I feel may be crucial in selecting a sports bra.

What is a sports bra?  A sports bra is garment made to support a bustline for activity of any kind through a specific design and fabric type.  Sports bras vary in their types.  You can get a sports bra that pulls over your head, some adjust in the back, some adjust at the straps, some have an underwire, and some even have seamless cups for everyday activity.

How do you select the correct sports bra?

If you are not sure, find an expert in bra fittings.  If you choose to select your sports bra alone, follow these tips:

1. You must try on the sports bra to determine fit and comfort.  It is important to shop in person.  If you are a runner, go to a store that specializes in runners; they will most likely have the correct sports bras designed for high-impact activities.
2. Before you buy your sports bra, jog in place, do jumping jacks, or other high impact movements to test the support of the bra.  The bra should minimize breast movement while performing these movements.
3. Stay away from bras that are 100% cotton because they will remain wet when you begin to sweat, possibly causing chafing and discomfort during your workout.  To prevent this, select a moisture wicking fabric.
4. Try on several different size sports bras.  You know you have a good fit when you are able to slide two fingers under the straps.  Please note that the sport bra is too small if it is cutting into your skin and too big if it wrinkles or bunches.
5. The right size sports bra for you may not be you normal bra size.
6. Should you need a lot of support and have a large chest, find a sports bra with wide shoulder straps.
7. Make sure to examine the seams.  Select sports bras with seamless fabrics or covered seams to help prevent chafing. If you prefer an under wire in your bra, check that the under wire is completely covered so you will not be gouged.
8. After you find the perfect sports bra, don’t hold onto it forever! The sports bra will lose elasticity over time, after about 72 washes. You can air dry sports bras to prolong the life of the moisture-wicking fabrics. Also, make sure to replace your sports bra if your weight changes significantly.

I know I can’t give accurate tips for selecting the right sports bra, but I did my best to research what you need to know when selecting the right sports bra.  I also let my wife read this prior to posting and got her approval for the content.

Committed to your health,

Heath Herrera, M.Ed., CSCS

This year CTMC has expanded the blood analysis and will offer:

· Complete Metabolic Panel (screening for glucose and renal and liver disorders)

· Cardiac Risk Profile (triglycerides, HDL cholesterol, LDL cholesterol)

· Complete Blood Cell Count (white, hemoglobin, hematocrit and platelets).

These tests are valued at approximately $500, but are offered for only $35 per person through HealthCheck.

In addition to the basic blood screenings, for an additional $15 per test you can choose to have:

· Prostate Specific Antigen (PSA) test

· Thyroid Specific Hormone (TSH) test

A limited number of carotid artery screenings will be available on the day of HealthCheck, and the cost for this screening is also $15.

Pre-registration for the blood draws and carotid artery screenings began Monday, February 22. To register, please call the Institute for Healthy Living at 512.753.3818, register online at www.ctmc.org or register at the Community Resource Center in the main lobby of CTMC.

Pre-Event Blood Draws

SAN MARCOS: CTMC Community Classroom, April 2, 9, & 16, 7a.m. – 10 a.m.

KYLE: CTMC Kyle Clinic, 151A Kirkham Circle, April 12 & 13, 7 a.m. – 10 a.m.

WIMBERLEY: Wimberley Community Center, 14068 Ranch Road 12, April 6 & 7, 7 a.m. – 10 a.m.

LOCKHART: Emmanuel Episcopal Church, 118 North Church Street, April 15, 7 a.m. – 10 a.m.

LULING: Central Baptist Church, 515 S. Magnolia, April 8, 7 a.m. – 10 a.m.

Remember to fast 8 – 12 hours before having your blood drawn.

Please talk to your physician prior to fasting if you are diabetic or have a medical condition, which may interfere with your ability to fast.

Participants must be 18 years of age or older.

For more details, please contact the CTMC Institute for Healthy Living at 512.753.3818.

If you are regular viewer, I hope you picked up on some things from the team selections. Here are 3 things to do when you are looking to improve your health.

1. Look out for yourself! There is not a person out there better than you to look out for your well being.

2. When your back is put up against the wall, fight your way out to reach your goal. Don’t let others influence your mindset with negative comments about what you are doing for your health.

3. To achieve optimal results within your training regimen, your focus must be on improving overall health, body composition, and performance, NOT weight loss!

Sign-up for our newsletter list located to the right to receive access to the FREE report and access to the Get-Fit newsletter that is loaded with exercise tips, nutrition tips, healthy recipes, and motivations. Furthermore, if you are ready to take your training to the next level, visit HHFitness.com to sign up for a FREE TWO-WEEK Trial to our fitness boot camp for busy individuals. HH Fitness Boot Camps are your best option to personal training in San Marcos, Texas.