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.

At least, that’s what the authors of two new studies that were presented at a meeting in San Diego for the American Diabetes Association are saying.

One study followed over 400 diet soda drinkers for 10 years.  This study found that the diet soda drinker’s waist sizes increased 70% more than non-consumers. Those who consumed two or more diet sodas per day increased their waist sizes five times more than those who avoided diet drinks entirely.

“They may be free of calories but not of consequences,” Dr. Helen Hazuda, professor of medicine at University of Texas Health Science Center at San Antonio, said in a written statement.

“These results suggest that – amidst the national drive to reduce consumption of sugar-sweetened drinks – policies which would promote the consumption of DSDs (diet soft drinks) may have unintended deleterious effects.”

As your waist size grows, so do your health risks such as diabetes, heart disease, and cancer.

The other study revealed mice that were fed with food laced with artificial sweetener had higher blood sugar levels than mice eating normal food.

“Artificial sweeteners could have the effect of triggering appetite, but unlike regular sugars, they don’t deliver something that will squelch the appetite,” said Sharon Fowler, co-author of both studies.

So, what should we be drinking?

“Beverages loaded with sugar, such as soda, energy drinks, and sports drinks, will contribute directly to weight gain,” said Heath Herrera, M.Ed., CSCS, YFS1 and owner of Fitness Revolution in San Marcos, the home of HH Fitness Boot Camps.

“Diet Drinks are not the answer either, according to the data from these studies. We recommend water or green tea.”

At Fitness Revolution here in San Marcos, Heath Herrera says that all prospects, not just paying clients, receive a complete meal and beverage plan when they first come in for a fitness evaluation.

“We do what we can to help the community. We realize that our training programs are not for everyone,” says Herrera. “But we want to give people something valuable just for taking the time to come in and learn about their health.”

If you would like to learn more about the Fitness Revolution meal plan and receive a free two week membership to their training program, contact Heath Herrera at HeathHerrera@HHFitness.com or 512.787.2219.

Continuing research shows when we perform high-intensity interval training (HIIT) for maximum fat loss and fitness results it’s best to perform exercises in a non-competing circuit fashion.  There are a number of different ways to perform non-competing or alternating sets and each has its own merit:

• Supersets: Alternate between 2 different non-competing exercises (e.g. upper body and lower body such as pushups and lunges)

• Trisets: Alternate between 3 different exercises (e.g. push, pull, and lower body such as pushups, rows, and lunges)

• Circuits: Alternate between four or more different exercises

However, every once in a while it’s fun AND effective to take a different approach – a more old school approach with a new school twist…

I’d like to share one of my new personal favorites; and to my surprise, a program design absolutely loved by my boot camp clients as well.  It is called BODYBUILDING BOOT CAMP!

BODYBUILDING BOOT CAMP (BB) combines classic old-school bodybuilding style training with new-school metabolic training for maximum muscle building and fat melting results.  This program is really gonna burn…

”Oh, it’s a deep burn.  Oh, It’s so deep.

Oh, I can barely lift my right arm ‘cause I did so many.

I don’t know if you heard me counting; I did over 1000.”

BB is a method of intentionally overloading each target muscle group by performing consecutive sets of the same exercise with short rest periods between sets in an effort to stimulate maximum hypertrophy – much like a bodybuilder would.

Hypertrophy is just a fancy word for muscle growth.

Hypertrophy training employs moderate to heavy loads (65 – 85% of your 1-Rep max) and moderate to high volume (3-6 sets of 6-15 reps). Sets must be performed to momentary muscle failure.

Momentary muscle failure is pretty much what it sounds like.  You lift a weight until you simply cannot lift it anymore.  This is beyond the point of muscle fatigue.  Your goal is to select a resistance where your muscles completely fail at a predetermined number of reps or time under tension.  This may sound scary, but it’s really nothing to worry about.  In fact, once you get used to it it’s a lot of fun and it really shows you what you’re made of!

When you train at this level of intensity you send the signal for muscle growth.  Remember, we want muscle growth because lean muscle tissue is highly metabolic.  In other words, the more muscle we have the more calories we burn at rest and the more fat we can melt off over the long-haul. J

In fact, some studies show that for every pound of muscle we add to our bodies we increase our daily caloric burn by about 50 calories. That means if a person gained just 5 pounds of muscle they would burn an extra 250 calories per day or 1750 calories per week.  That’s equivalent to ½ pound of fat loss per week while at rest!! Though many experts disagree over the exact number of calories burned with each additional pound of muscle gain, they all agree that you do burn more calories each day with every pound of muscle you do gain and that’s good enough for me!

I know what you’re thinking…

“Am I going to end up looking like some sort of muscle freak??”

DON’T WORRY!  YOU’RE NOT GOING TO GET BIG AND BULKY!

We’re not talking about massive gains in muscle like professional bodybuilders train for (often under the influence of powerful and illegal performance-enhancing drugs).  One pound of muscle is only about the size of your fist- hardly noticeable when spread across your entire body.

And here’s a quick disclaimer for all the ladies- please know that you have 10-20 times less testosterone (a top muscle-building hormone) than men do, and there are lots of men who struggle to gain size and put on muscle.

In other words, you’re not going to rip through your clothing and start looking like the Hulk (unless you eat like him and experiment with high doses of gamma radiation). Rather, you’re gonna come away with a tighter, more toned physique and a couple more cuts in your arms, legs, and shoulders to boot!

Now, how exactly do we combine the benefits of a traditional bodybuilding workout with the proven efficiency and effectiveness of high-intensity interval training like we perform in our boot camp workouts?

That’s where my BODYBUILDING BOOT CAMP program comes in:

Alternate between 30 seconds of work and 30 seconds of rest for a single exercise for 4 consecutive rounds followed by a 1-minute transition period. Perform 4 total cycles for a 20-minute workout.

Many muscle-building experts believe that 120 seconds of time-under-tension (TUT) for each body part is ideal for maximum hypertrophy and this is accomplished with the 30-30 for 4 rounds protocol.

You also need to select a load or an exercise variation that sufficiently challenges your muscles for about 6-15 reps in each 30-second work period. Intensity is the key to stimulating maximum muscle-growth and you absolutely need to push it to the limit while maintaining perfect form and technique on every set, particular towards the 3^rd and 4^th rounds when it’s starts to really burn.

The short, incomplete 30-second rest periods heavily exhaust your working muscles and stimulate the release of growth hormone (a potent muscle-builder and fat-burner) to shock your body and make it change for the better.

There are 4 total exercises within each workout that work your whole body, though some of the workouts will preferentially work certain areas of the body more than others. Why? Well, that’s just my little secret, he he! Of course, if I’d told you then I’d have to kill you

Below is a sample outline of this month’s program design:

BODYBUILDING BOOTCAMP

Workout A

Workout B

Workout C

It’s critical to note that since we’ll be performing straights sets of a single exercise with maximum intensity and an incomplete rest between sets, these workouts will generate a lot more delayed muscle soreness than usual.

The key to mitigating this soreness is by:

-      Performing body-part specific stretches and flexibility training during the rest and transition periods

-      Performing lots of self-massage both pre and post-workout on any sore and tight muscle groups via foam rollers, softballs, tennis balls, rolling pins, etc.

-      Drinking lots of water and consuming at least 20-30 g of complete protein before and after your workouts and every 2-4 hours throughout the day

One final thought…

I threw in a special 60-second metabolic finisher employing a total body exercise just to make sure we really ramp that heart rate up and cause an additional metabolic disturbance and thus a greatest post-workout afterburn.

Now, I need you to get mentally ready because this programming is EXTREMELY INTENSE.  I recommend it only be used for a short period of time (I like 3-6 weeks) followed by a mandatory active recovery week. In fact, most of the muscle growth will probably occur during the rest week as your muscles finally get to truly regenerate after 3 weeks of pushing them to the max.

OK.  Enough talk.  Let’s build some muscle baby!

Heath Herrera, M.Ed., CSCS, YFS1

HH Fitness, a proud member of the Fitness Revolution nation

If it was easy, everyone would do it!

Bodybuilder Boot Camp Trailer from Workout Muse

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.

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, 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

• Edy’s Grand Light Ice Cream
• 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)

BONUS- Top 10 Tips to Save Thousands of Calories on Super Bowl Sunday

1.) Go Naked: Replace all buns or breading for sandwiches with a lettuce wrap alternative to cut calories, stabilize blood sugar, and boost fiber and micronutrient intake.

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 for a feast as it will 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 will 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).

Committed to your Health,

Heath Herrera, M.Ed., CSCS

HH Fitness

My Pick to Win Super Bowl XLV is:

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.

Time: 9:00 am until 12:00 pm

Location: Holy Family Church Hall, 245 S. Hidalgo (and San Antonio St.)

Approximately 50 Community Agencies!

FREE screenings to include dental, vision, blood pressure, diabetes, skin graphs, cholesterol, spinal screenings, body mass index, and the Lions Mobile Screening Unit presented by the NB Breakfast Lions, Baptist Health Mobile Unit, South Texas Blood and Tissue, Public Safety Information & Exhibits!

***********************************************************

Flu Vaccines by the Comal County Health Department

($20 fee — CHIP/Medicaid accepted).

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Aetna Better Health CHIP/Medicaid Application Assistance

Bring copies of children’s birth certificates and social security cards

Copies of last 2 check stubs of anyone working in family

In addition, NBPD Children’s Fingerprinting & Exhibits, NB Fire Dept. Safety Trailer, U.S. Army Rock Climb & Hummer, NBYMCA Moon Bounce. Mascots for the children!

Free entertainment and door prizes.

DJ The Stray Cats (Manny J and Little Cat)

Local Dignitaries:

State Representative Doug Miller

Mayor Bruce Boyer

Great NB Chamber Chair Larry Hammonds

LIVE AND IN PERSON—- Mistress of Ceremony, News 4 WOAI TV’s

Jacqueline Ortiz

For more information: Ramon Chapa, Jr. Chairman, 210-365-5250 or ramonchapajr@yahoo.com

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

HH Fitness Boot Camps feature 45-minute workouts for busy professionals and they guarantee to help you drop a dress or pant size in 21 days or your money back. The secret behind their training system is the cutting-edge concept of “metabolic” boot camp-style workouts. According to HH Fitness Owner Heath Herrera, M.Ed., CSCS  “A workout becomes metabolic when you perform a total body workout in alternating sets or circuit format that combines the muscle building benefits of resistance training with the cardiovascular benefits of cardio training. This produces a killer boot camp-style workout that will supercharge your metabolism for up to 48 hours post-workout, build lean muscle, blast belly fat, and get you into the best shape of your life with our 45-minute express workouts.”

HH Fitness currently offers classes in San Marcos at Diaz Martial Arts and Central Texas Medical Center. The launch of the new location at All Star Elite Cheerleading on Tuesday, September 14^th in New Braunfels will provide a great opportunity to get the New Braunfels community involved. All Star Elite Cheerleading is an indoor cheerleading academy with a spring loaded surface to accommodate all individuals – this is where the boot camp workouts will be taking place during non-peak hours.

HH Fitness also provides done-for-you registered dietician-approved rapid weight loss meal plans along with audio and video iPod compatible follow-along workout solutions to leave nothing to chance when it comes to their members’ goals. In addition, all campers have access to bi-monthly grocery store tour.

HH Fitness will be launching their newest location in New Braunfels on Tuesday, September 14^th at All Star Elite Cheerleading starting at 6:00 am. There is a mandatory 25 camper limit per class. To activate a free two-week trial to test-drive the program, email HHFitness@gmail.com or call 512-787-2219 today to reserve your spot. You can visit their website at www.HHFitness.com for more info.