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 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.

My partners over at Prograde have made that nice and easy for us

Oh, and they’ve also got a killer drink recipe that will keep you cool this summer.

With permission, here is another awesome update from Team Prograde.

Heath Herrera, M.Ed., CSCS

****

You know you should eat your fruits and veggies. Up to 10 servings of them per day, actually!

But what the heck is in them that makes ‘em so good for us?

Read this one to find out:

http://HHFitness.getprograde.com/eating-enough-fruits-and-vegetables.html

Next, is a tasty new recipe for you that’s perfect for summer. Let us know if you try it.

Protein Packed Pineapple Cooler – http://HHFitness.getprograde.com/pineapple-cooler.html

Last, don’t forget our MASSIVE 15% off the whole Prograde store sale is almost over. Yup, it ends Friday night, so be sure to get your order in TODAY.

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

Yours in health,

Jayson Hunter, RD, CSCS

PS – It’s getting late in the week! If you haven’t already, be sure to SAVE 15% on all your favorite Prograde products right now before the sale ends TODAY.

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

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

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!

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.

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