This past weekend was the NFL Super Bowl, between the New England Patriots and the New York Giants.  Even though, this event is a lot bigger in the States than it is here in Canada, it’s still one of those weekends where people tend to over-indulge in a bunch of ‘not-so-healthy’ foods.

I don’t even really follow football myself.  In fact, I didn’t even watch it this year.  Apparently New York won?  Whoopty-Doo! (Can you feel my excitement? haha).

If you’re like me, you probably got a few invites to Super Bowl parties.  I actually received an email from a friend highlighting the exact menu being offered at his annual “Super Bowl Eat-Fest.”

Just to give you an idea of what was on the menu, here’s a list of just some of the foods provided:

• Chips and Dip
• Pizza
• Mac N Cheese
• Chilli
• Pop
• Beer

If you ended up at a Super Bowl party, I’m sure you had your share of ‘cheat foods’ as well.  I’ll be honest, in the past, I have been guilty of over-indulging.  But, I always made sure that I got in some full body circuit training to off-set the influx of calories.

At our Markham Boot Camp, we have this little mantra that we’re trying to live by on a daily basis.  It’s called FOGR and stands for:  Focused On Getting Results.  But, what you don’t know is that you can also use FOGR to help you live a healthy lifestyle on a daily basis.

Here are some tips on How To Recover From The Super Bowl:

F – FAR Away from Fat, Fast Foods, and Fried Foods.  STAY FAR AWAY FROM THEM!

O – Switch the letter ‘O’ with the number ‘zero’, and focus on 0 Calorie beverages.  High sugar drinks will totally sabotage your fat loss goals.  I highly suggest drinking more water and green teas.

G – Greens and fruits.  Eat more ‘real’ foods from the earth, and stay away from processed foods.

R – Resistance training.  This is your best bet towards burning a lot of calories and shedding unwanted fat.  The more you can apply full body, resistance training into your regular exercise routine, the more fat loss results you’ll be able to accomplish.

If you can apply these simple rules, every day this week, you will be well on your way to burning off the excess calories gained during Super Bowl weekend.  Not only that, you will be in a great rhythm to start off next week!

Stay #FOGR folks!

-  Ray

p.s.  Congratulations to the New York Giants on becoming 2012′s Super Bowl Champions!

The reason is because EVERYONE makes New Years Resolutions at the beginning of the year.  Unfortunately, most people give up by the time February comes along.

For whatever reason, people just lose that fire that they had on January 1st to make sure that they finally make this year THE year to reach their goals.  Being in the fitness industry for the last 10 years, I see people fall off year after year.  Heck, I’ve been guilty of this myself on numerous occasions.

But, I am constantly in search of ways to get my butt going in a positive direction.  And I know a lot of you out there can relate to this.

In my opinion, the first step to reaching your goals is to take a moment to be grateful for what you have.  When I do this, it puts me in the right frame of mind to focus on the next goal.

I’ve said this before, my blueprint for success is simple:  Be Better Than I Was Yesterday.

This can be anything.  Maybe I will do a selfless thing for someone today.  Maybe I will try to do 1 repetition more during my workout.  Maybe it will be to try something I never thought I would do.

So before I send you my goals for 2012, I am going to share with you something very personal.  Just so you know, by no means is this list in any sort of ranking order.  They are all equally important to me.

Things I am grateful for in 2011:

AUTHENTIC TAEKWONDO:

In November of 2010, I had to make a big decision regarding my boot camp program.  At the time I had 3 locations in Richmond Hill, North York, and Markham.  It was an opportunity for me to really expand my business.  However, sometimes things just don’t go according to plan.  To make a long story short, things just did not work out at those locations, which lead to me literally scrambling to find a new location that would be able to support my program and boot campers.
Low and behold, I came across Authentic Taekwondo and it’s owner, Master Akmal Farah.  We set a meeting, had a great conversation, and he said “let’s give it a shot!”.  Just a little over a year later, we have found a home for our boot camp at Authentic Taekwondo.  Our little boot camp has grown exponentially over the last 14 months, and I am excited to see how we grow together over the next several years.

Check out all of the amazing programs we offer here:  AUTHENTIC TAEKWONDO

CHRIS LOPEZ

What can I say about his guy… Mr. Chris “Fit And Busy Dad” Lopez.  “Fit And Busy” is an understatement.  If you don’t know him, or have never come across his blogs, Chris is a loving husband and father of 5 kids!!!  Yup that’s right…FIVE!!!  Not only that, he is a very successful personal trainer, has developed a killer online Kettlebell program, and in his spare time coaches his daughter’s volleyball team.  How he does it, I still have NO IDEA!
I can’t thank him enough for everything he has helped me with this past year.  On top of his busy schedule, he finds the time to meet me over double shots of expresso, while he helps me with my business, training and keeps me accountable for my actions.  He has been a great coach and mentor, and I can’t thank him enough for his time and energy.

If you want to learn how to use Kettlebells for fat loss, you might as well learn from one of the best in the biz:  KETTLEBELL WORKOUTS by Chris Lopez

SARAH MARIANO
In June of 2011, I was looking for a trainer to help me with my boot camps.  Things were picking up, and I was simply having difficulty doing it on my own.  As luck may have it, I ran into one of my friends at my office (aka Starbucks), and he asked me how my classes were going.  I told him I was looking for help, and he said:  “I know the PERFECT person for you!”
A week or so later, I met up with who is kind of like my mini-me!   Except for the long hair, make-up, sports bra and insane ‘yogi-flexibility’! haha!

SARAH MARIANO.  She is the newest addition to our boot camp staff and is AMAZING! It is not a stretch to say that Sarah has helped take our boot camp to the next level with her knowledge and enthusiasm as a trainer.  She has come a long way in such a short time.  You better watch out, because I know she’s going to be a heavy hitter in the fitness industry!

To find out more about Sarah, check her out here:  SARAH MARIANO

TURBULENCE TRAINING CERTIFICATION

Last year, I set a personal goal to try and help 1000 people with my boot camp program.  It was a huge goal, and to tell you the truth, I did not come even close to reaching this many people last year (BUT, we did reach an all-time high of people last year).
For those of you that follow me regularly, you know that I am a huge fan of Craig Ballantyne.  Craig is a fat loss GENIUS with his Turbulence Training programs.

Last year, he created a Turbulence Training Certification for personal trainers.  The business and fitness content that we receive is amazing! But, what attracted me to this certification was his mission:  The 1 Million Mission.  His goal was to transform the lives of 1 Million people world wide through fitness.  In a nutshell, his mission was to get help from 1000 trainers, who would then help 1000 people reach their fitness goals…. which was the EXACT number I set for myself!  (The universe definitely conspires I tell ya!).

Anyways, I jumped on this opportunity, and now I am surrounded by some of the most driven and successful people in the fitness industry.  I can attribute much of our boot camp’s success to being around these like-minded people.  I am truly excited to see what can be accomplished over the next 11 months.  People will be getting results left, right, and center with the training programs we’re going to implement with the help of Turbulence Training.

Craig Ballantyne’s programs are some of the best in the industry. Check them out here:  TURBULENCE TRAINING

MY FRIENDS AND FAMILY

Saying ‘thank you’ on a blog post cannot do my family and friends justice.  They’ve seen me go through A LOT, and they continue to love and support everything I do.  Thank you for EVERYTHING!!!  Here’s a pic with me and my biggest supporter (Who also keeps me in line on a daily basis.  I’m the business owner, but, she’s the boss.  How’d that happen? haha)

OUR BOOT CAMPERS (aka.  My Mutha#FOGRs)

Last, but certainly not least….

I cannot be more grateful to every single person who has come through our boot camp.  To those that came for a 1 day trial, to those who have been with us for years! You are the life-blood of our program.  You are my measure of success.  Without you, Bye Bye Body Fat Boot Camps would not even exist.
I cannot be more proud of the program we’ve built together.  It is truly unique.  I have been in the fitness industry for 10 years, and I have never been a part of anything so amazing.  Being a part of this “#FOGR-Family” and seeing our boot campers achieve incredible results makes me LOVE my job!

You are all appreciated more than you know, and you motivate me every day to be better!

This list actually could have been much longer.  Being able to look back at my 2011 makes it easier for me to look forward to 2012.

I also want to make it a point for you to know that my 2011 also came with it’s share of frustrations, heartaches, and disappointments.  But, to dwell on anything negative would be a waste of time.  Remember, we all come across difficult times.  Some situations are worse than others, and they’re different for everyone.

As cliche as it sounds, pain is only temporary and it only makes you stronger.  Accept it, make goals to move forward, and take action.

Stay tuned for my personal goals which I will share with you soon.

Stay #FOGR!

Alrighty… the holidays are officially over.  It’s time to get #FOGR (Focused On Getting Results) in 2012.

This is the time of year when my inbox gets flooded with emails from people who want to get into the best shape of their lives.  Unfortunately, 90% of these people will fail at reaching their goals by the end of the 4th week of them trying.

That’s where our Markham Fat Loss Boot Camp comes in.  We will provide you with everything you need to get into amazing shape.

We will provide you with access to our boot camp classes, recipes, nutritional guidance, and unlimited coaching support from any of our personal training specialists, all to keep you motivated so that you are successful at reaching your fitness goals in 2012.

For the month of January, we are going to hook you up with great deals to get you into great shape.

• 15% OFF any of our Month-to-month memberships
• 25% OFF your first month on any of our 12-month memberships
• 1 MONTH FREE if you pay in full on any of our 12-month memberships.

Not only that, we’ve extended our 1-Week FREE trial to 2-WEEKS! So there really is no risk.

Click the following link to see our boot camp schedule –>  CLICK HERE

I’m not done yet.  For the first time ever we are introducing a BRAND NEW YOGA program, lead by one of our very own boot camp instructors, Sarah Mariano:

Who needs to work on their flexibility, stability and core strength?

WE ALL DO!

It’s official, Personal Trainer, Nutrition Coach & Yoga Instructor SARAH MARIANO has come out with the YOGA CLASS SCHEDULE.

ENJOY 2 WEEKS FREE IN JANUARY!

Contact:  getfit@sarahmariano.com to book your 2 weeks free.

YOGA Schedule:

Lunchtime classes available!

• Tuesday -  9:30 am, 12:00 pm,  5:30 pm
• Thursday –   9:30am, 12:00 pm, 5:30 pm
• Saturday -  10:00 am (conveniently after BOOT CAMP;) FOLKS, I BETTER SEE YOU THERE!!!

Spread the word and the love.

3… 2… 1… HAPPY NEW YEAR!

Over the last several years, I have helped countless people maximize their overall health, performance, and body composition faster than ever before.  I know how to help people lose ugly, unwanted body fat.

Now, make no mistake about it, a big reason for this is because our integrated rapid fat loss training and nutrition system is second to none. I have put it countless hours of research, trial and error and I have had hundreds of people as real world case studies to prove that our boot camp system flat out works. But, today I am going to share something more powerful; something that must be set in place before you can even start to think about following a fitness program.

So, let’s just get right to it. What do you think is the real secret behind my track record of successful clients? Well, if your answer was my aforementioned training and nutrition system, then the answer is no. Yes, it’s a spectacular exercise program, but unfortunately it’s useless if someone is unwilling to start it AND stick to it, right?

So, it appears that the most important component of changing your body is finding the motivation to achieve your goals, and that’s the main focus of this article today. I am going to literally walk you through the initial consult and three step goal setting process that each one of my clients undergoes before they start working with us. This is so important to weight loss success that I now require it for any new client to be considered for joining our program.

Before I get into this goal setting process, I just need to get something off of my chest. I know a lot of people think goal setting is a complete waste of time. Unfortunately, these people just don’t get it and frankly if you are one of those people, please do us both a favor and stop reading this article and go buy another useless weight loss book or pill because I simply cannot do anything for you. I can only help people who want to learn.

I simply cannot help people who already think they know it all and think they are too good to take some time to figure out what the hell it is that they actually want to accomplish. The bottom line is that the most successful people out there, and I mean not just weight loss success, I am talking business, lifestyle, etc., are shamelessly goal driven. They know exactly why they want to do something and harness that super motivation to figure out what and by when they want to go about accomplishing that. Furthermore, they plan and prepare for every possible roadblock they will encounter in their path to success. This is what I want to teach you how to do today, so let’s get to it!

Step 1 – The Why: Why do you want to do this?

This is where it’s time to get real. In almost every initial consult I do, when I ask why they have contacted me today, here is the typical blanket response that I first hear:

“Well, I just want to get healthy and lose weight I guess.”

Nope, I don’t buy it. Sure, I know they want to lose weight and be healthy, I mean who doesn’t, but really WHY do they want to do this? I mean, what is it that’s going to get them up at 5 am to get their morning workouts in or take a couple of hours on Sunday to plan and prepare their meals for the upcoming week? It sure isn’t “being healthy” because for some reason this just isn’t a very powerful motivator for most people (though it should be).

Let’s face it: everybody, including YOU, wants to look better naked. Stop giggling, you know it’s true and frankly that’s okay because the desire to improve one’s appearance is the most powerful motivator there is. This shouldn’t be such a big surprise since the main life mission of humans, or any species for that matter, is to procreate. This is instinctual. And obviously, looking better makes this more of a reality.

So, after a little digging, I find out the real reason why they want to do this; I find their past or pain and then establish their current and future ambitions. Some people want to be able to mow the lawn in the summer with their shirt off and not feel self-conscious. Others want to get back into their favorite pair of pants that they haven’t been able to get one leg into for the last five years. Then there are those who want to look and feel more attractive to ignite some passion back into their relationships and/or put for their best image at work. And of course, my personal favorite is preparing for big events that have built in deadlines. Wanting to get as lean and tight as possible to rock that dream bathing suit in Hawaii, or get off the plane in Florida when visiting family you haven’t seen in two years to blow them away with your new body, or being a classic beauty in your wedding dress on the big day, it all works! This is the stuff that gets people jacked up and ready to commit to making some real changes. How do I know? Well, I just shared with you verbatim the exact “WHY’S” of some of my own clients.

So, the first thing you have to figure out is your personal WHY. To make this even simpler for you, just answer this question: what are your physical dreams? Once you establish this, everything else is easy baby.

Step 2- The What and When: What do you want to accomplish and when do you want to accomplish it by?

So we already figured out the obvious: you want to look better and maximize your sexy! So, now we need to establish what objective goal(s) need to be accomplished in order to realize this subjective dream.

Well, from a logistics standpoint and keeping things as cost effective as possible, there are three major ways I track “look better” progress with my clients, in order of importance from least to most important:

1) Scale Weight: This is by far the least important goal, but it gives a number that’s worth tracking. Though body fat percentage would be a much better method of tracking progress, it is simply too inaccurate on a small scale and too costly on a large scale. The key is to taking your initial weight before you start and then not weighing more than every 2 weeks. I have found most people to do better with tracking their weight every month. There are simply too many variables for controlling your body weight and the natural fluctuations based on diet (and for women, their menstrual cycle), means the less frequently you do this the better. If the scale is just too de-motivating for you in general, then just skip this one altogether if you must, because the next two markers are far more important.

2) Pant or Dress Size: This is probably the most simple and effective unused method of tracking whether or not you look better. I think it’s safe to say that if you are dropping dress and/or pant sizes that you will be looking better, right? Your best bet is to also select one dress or one pair of pants that you really want to get into since that is the true end goal in mind. I tell my clients to assess how they are fitting in their preferred dress/pant size tracker on a weekly or bi-weekly basis since our clients that follow our program exactly as outlined typically lose a dress and/or pant size every month (until they get to their ideal dimensions). For those of you would want to argue that every outfitter has different sizes, well that’s a mute point if you use the same pant or dress size to track. There’s nothing more powerful than being able to fit yourself comfortably into clothes that used to almost rip when you put them on.

3) Pictures: Pictures don’t lie, that’s the bottom line. If you want to look better, what better way is there to assess this than pictures? I cannot begin to tell you how important this is. Taking a before picture is essentially you telling the whole world that you are ready to change and that you are ready to do whatever it takes to make those changes. They key is take pictures wearing exactly what you want to look your best in.

Maybe it’s taking pictures of you in the dress or pair of pants that you are using to track your dress or pant size. Or maybe it’s a sleeveless shirt and tank top that you want to wear during the summer. And if you want to see your abs, then you best believe that you need to take pictures of your abs to track how much more definition you get. Take a front, side, and rear view picture and be sure to note the exact conditions in which the picture was taken (lighting, distance from camera, time of day/week, etc.) to be as accurate as possible in your assessment. The clients whom I’ve transformed that failed to take before pictures in the past have nothing but regret about it. Your before pictures will become your trophy and they are an absolute must if you really are serious about getting results that count. We tell our clients to take new pictures either bi-weekly or monthly until they reach their goal(s).

Step 3 – Plan and Prepare for Roadblocks: What big obstacles will prevent you from having the success you want? What’s contributed most to your past failures?

Now that we know what you want to accomplish, it’s time to plan and prepare for any obstacles that might get in your way of getting the job done based on your own personal schedule.

In general, the number one thing I hear is that people are too busy and tired and don’t have enough time to get their workouts in or make their meals. Well, I don’t care how busy you think you are, there is always hidden time throughout the day and week that can be freed up if your re-prioritize. Again, think back to why you wanted to do this in the first place and then examine what’s most important to you. Make your workouts and your meal times just like work appointments. Either you make the appointment or you don’t. And if you want to keep your job (or get your dream body) then you better make that appointment.

Another big obstacle is alcohol. People like to drink and unfortunately alcohol is about as detrimental to burning fat as it gets. Again, what’s more important to you, looking sexy or getting hammered. The choice is yours. Remember, once you achieve your goal(s), alcohol can be added back in with moderation. But know this, lean people just don’t get wasted unless they are genetic freaks. Low to zero alcohol consumption is needed if you want to look your best year round and that’s a fact.

Lastly, many people deal with boredom eating or emotional eating. Boredom eating means just that, eating to fill up dead time when you have nothing better to do. The best way to deal with this is, you guessed it, to do something! Find an active hobby to keep your mind off of eating when boredom strikes and you can beat this trend. Emotional eating describes the use of food to cope with stress or to reward for accomplishment. Food is not unlike drugs or alcohol in this regard, it can be very addictive. There is no quick fix for emotional eating other than avoiding trigger situations (bars, parties, etc.) and trigger foods (starches, sugars, fast food, etc.) in the short term to break bad habits.

At the end of the day, whether your roadblocks are very individual or if they fall in line with the general roadblocks our clients encounter on a regular basis, the key is to be honest about them and to plan and prepare for them. And that’s where social support and accountability come into play. The clients who have had the most success with us have undergone their transformation with the support of other friends or family members. This is so critical, especially since most of the poor food and drinking choices that sabotage one’s progress occur on the weekend, when most people hang out with their friend and family. If they are committed with you and your goal to get fit and look better, you can put yourself in a much better position to realize the success your desire and deserve. The last thing anybody needs is sabotage or peer pressure from those closest to you, so get them on board and get them on board early.

Here’s to a fantastic 2012!

If only Santa walked to each house instead of being pulled by reindeer… AND… if only Santa didn’t eat so much cookies….

There are a lot of great damage control diet strategies that you should employ to best prevent yourself from overdoing it at the dinner table this holiday season. Use the following tips too allow yourself to stay social and to be able to indulge in moderation without splitting your pants before the New Year:

1) Be Active at a High-Intensity Before and/or After a Big Meal or Holiday Feast

I know, I know. I promised diet strategies, but I simply cannot go without recommending some activity. Your body is most receptive to higher calorie and/or carbohydrate meals within 30 minutes before and within three hours following high-intensity activity. Ideally you would want to workout out before AND after a big meal, but if you can only do one, that will suffice. It is less important when you do it and more important that you do it. Your best options will be 20 minutes of circuit resistance training or cardio interval training. Even a 20-30 plus minute walk a few hours afterwards can serve as a bit of damage control.

2) Do NOT Overeat!

Eat until the point of satisfaction, not discomfort. Remember this: binge eating is not the habit of lean individuals. It is imperative to understand that that holiday meals are not a ticket to eat as much as you can in as little time as possible. However, listen to your body and make sure to enjoy the foods you are craving in moderation and only eat when you are hungry.

3) Eat a High-Fiber, Protein-Rich Meal An Hour Before a Holiday Event

A meal high in fiber and protein before a big holiday meal will help prevent overeating by making you feel more full which in turn means less calories consumed during the ensuing feast. My favorite strategy is to drink a protein shake with a added fiber and healthy fats (e.g. 2-4 Tbsp. flax meal) and 1 liter of water before such a meal to help keep me nice and full upon arrival. This way you won’t lose any friends by eating their entire dinner platter and you’ll save your midsection from a fluffier existence!

4) Eat Leans Proteins and Fruits and Vegetables FIRST

Just because it’s a holiday meal doesn’t mean you can’t eat any nutritious food. Make sure to load up on healthier food choices first and try to eat as much lean meat, fish, and fruits and veggies as possible at the start of each holiday event. This will leave less room for the unhealthier, higher calorie treats. At least this way you know your body is getting in some good nutrition and you are not putting yourself at excessive risk for sickness and/or other health concerns.

5) WATER! Drink LOTS of it!

Water competes for space in your stomach and truly helps decrease appetite. For every plate you eat, try to drink at least 1-2 glasses of water. After that second plate, when you have 1 full liter of water in your stomach, I bet you might just throw in the towel!

6) Following a Large Meal, Do NOT Eat Again Until You’re Hungry
Now I know I already told you to eat every 2-4 hours, but there is one exception to this. If you eat a huge meal, it is important not to eat again until you are hungry and/or no longer full. If your body is not used to eating such a big meal, then it will take a much longer time to digest all that food and the worst thing you can do is put more food into an already full stomach, unless you goal is to do the stop, drop, and roll drill. Only when you are hungry again should you resume your normal eating plan following a big holiday meal.

7) Immediately Resume Your Normal Eating Schedule at the Next Meal

What’s done is done. Now it is time to get back to your regular eating plan. Remember weekly caloric intake is far more important than daily caloric intake. For example, let’s say that you need 3,000 calories per day to maintain your current body weight. Well, all that you need to do is make sure the average daily caloric intake each week is 3,000 calories per day. This means that you can fluctuate your daily caloric intake and yield the same results as if you ate that same amount each day. So if you have one day of big eating where you eat 9,000 calories (just an example, not a recommendation), but you only eat 2,000 calories per day the rest of the week, you will still end up at the same caloric balance. Again, I am not recommending that you eat in such an extreme manner, rather I am suggesting that you do not have to obsess about being perfect. Enjoy some indulging in moderation at your various holiday festivities knowing that the week in review trumps a day in review, even when you are particularly naughty on any given day.

8 ) Junk Food for Breakfast or Before Bed…NEVER Do It

Eating a highly refined carbohydrate meal first thing in the morning will make your blood sugar levels go crazy for the rest of the day resulting in greater junk food cravings and uncontrollable hunger. On the other hand, eating a big meal before bed will result in a bunch of unused energy that will be stored as body fat and you very well may have trouble sleeping with all of that extra food volume in your stomach!

9) Portion Control: You’re In Control

Try to eat only half of all the servings of unhealthy food that you choose. Half of the portions equal half the calories!

10) Try To Avoid Empty Liquid Calories and Alcohol

One can easily consume over 1,000 calories per day from liquid calories alone. This means that in one week, you will gain 2 lbs of body fat from just fluids! Opt for regular solid food calories versus empty liquid calories (e.g. juices and soft drinks), for at least the food will fill you up and provide some nutrition where as liquid calories, particularly alcohol, have no such effect. Rather, sugary and/or alcoholic drinks tend to make you hungrier in general and often hungrier for junk food in particular. Furthermore, your body cannot burn fat until the alcohol is processed out of your body in addition to the fact that alcohol consumption actually lowers leptin levels thus defeating one of the main purposes of this flexible eating (decreased leptin levels increase hunger and decreases your body’s use of fat for fuel). Thus over-consumption of alcohol can prevent the fat burning process from resuming until several days later and/or even cause unwanted fat gain and thus set you back as little as a few days to as long as a full week!

11) Use Lower Calorie/Carbohydrate Substitutes Whenever Possible

If you ABSOULTELY have to, instead of using sugar, opt for zero calorie alternatives like splenda or stevia. They can deliver a similar taste without all of the extra sugar and calories. Even try replacing yeast with protein powder when you bake. The extra protein and reduced carbohydrates will result in a slimmer you while still providing some great tasting treats! Your goal should be to find the minimal amount of calories that can provide the same great taste that makes the holiday treats enjoyable rather than simply overdoing it because you can!

12) Avoid Eating High Fat and High Carbohydrate Meals

The absolute worst thing that you can do is to eat a meal that is high in both fat and carbs. The high amount of carbs will lead to a rapid increase in blood sugar levels and thus large increases in the potent fat-storing hormone Insulin. The high amount of fat will lead to a large increase in free fatty acids in your bloodstream. Since Insulin is already present in large amounts, in addition to there being a large amount of free fatty acids now available in your blood, the stage is set for all those free fatty acids to be gobbled up and stored by your fat cells. This is the equivalent of becoming the next Goodyear blimp, so it is imperative to use caution at your holiday meals when it comes to combining fat (particularly saturated and trans fats) and carbs (particularly starches and refined sugars). In general, it is best to choose one over the other. But since most people crave carbs at their free meals, it is essential to keep the fat low at this meal. Want pasta? Instead of alfredo sauce, opt for marinara sauce with whole grain pasta. Want pizza? Make your own pizza with whole grain crust and fat-free cheese. Want mashed potatoes? Well then be sure to skip the gravy and go easy on the butter. These small changes can literally save you hundreds, even thousands of calories, and more importantly will prevent your holiday feasts from creating the optimal fat-storing environment that will set you back from achieving your health and fitness goals.

Now again…. If only Santa walked to each house instead of being pulled by reindeer… AND… if only Santa didn’t eat so much cookies…. MAYBE, he’d look like this:

And if Santa looked like that, then obviously Mrs. Claus would look like this…. well, maybe I should say:  I’d love it if Mrs. Claus looked like this ….

Christmas is right around the corner… CAN’T WAIT!

I am currently getting myself mentally ready for a testosterone filled weekend, because UFC is back in Toronto!

For those of you that don’t know, I am a UFC fanatic!  It’s like Christmas has come a few weeks early having UFC 140 here this weekend.  However, instead of listening to a group of people sing Christmas carols, I probably be listening to people yelling “KNOCK HIM OUT”, but, with tons of holiday spirit I’m sure…haha!

With this holiday spirit, if you can’t think of what to get your friends or family, then why not get them a fitness gift.

Matter of fact, you could even put some fitness gifts on your own holiday wish list. After all, who doesn’t want to look or perform better?

Here is official my top 11 list of the best last minute fitness gifts for 2012:

1)  TRX &/or Kettlebells

These two pieces of equipment are by far my favorite!  We use them A LOT in at our Markham boot camps.  The are limitless in terms of the amount of workouts you can do on them, and on top of that, they can help you produce amazing fat loss results in a short amount of time and with limited space. They can get fairly expensive in terms of costs, BUT, they are worth the investment in my opinion because they will last you years!

If you need kettlebells, check out my good friend Joe’s website.  All of his products are top quality:

ExtremeKettlebell.com

2) Resistance Bands

Resistance bands are by far the most simple, convenient, and affordable equipment option in the fitness industry. They supply total portability for killer workouts that can be done anywhere. If you are a busy professional who does a lot of traveling, bands are the perfect lightweight training tool to take your workouts with you on the road as they can fit in the smallest of bags without a problem. If you are a busy Mom looking to workout in the comfort of your own home, bands can make this happen too. Bands provide the perfect compliment to your body weight circuit training workouts for added variety, allow for multiple levels of resistance with practically zero transition and set-up time, are easy on the joints, and are fun to use!

3) Foam Roller

If you’re like most people, you spend a lot of your day nailed to a desk. And when you actually do have time to workout, all you usually can fit in is the workout itself. Really, who has time for daily stretching?

Well that’s where a foam roller comes in. It’s a phenomenal corrective self-massage tool that will dramatically bolster injury prevention and improve performance. It’s ideal to use for at least five minutes post-workout to promote healing of the small micro-tears in your muscles that result from high-intensity training to jumpstart the recovery process. Plus, a foam roller both kneads out and lengthens your muscle and connective tissues thus alleviating, if not eliminating, nagging aches and pains in your back, knees, hips, shoulders, and elbows.

If you’re going to get a foam roller, get a good one. The cheaper options tend to wear down into a limp noodle for larger individuals after a couple of months. You can find long-lasting foam rollers anywhere from $30-$50. It’s a great investment, and an even better gift!

4) A Gift Card to a Sporting Goods Store For Fitness Equipment and Apparel

Any reputable sporting goods store will provide the best fitness equipment and apparel on the market today. I always recommend going with a gift card here because everybody has their own preferences, particularly when it comes to clothing sizes and styles.

5) A Gift Card to Pusateri’s or Other Premium Grocery Stores

Rather then waste money on an overpriced restaurant, why not give a week’s worth of groceries to a healthy grocer like Pusateri’s to a friend or loved one. After all, everybody’s got to eat, but how many of us actually eat the right stuff to support our fitness goals?

The argument is always that they’re more ‘expensive’.  But the key is to go in with a budget in mind (e.g. spend $50 bucks on protein, $20 on fruits and veggies, and $10 on miscellaneous items) only buying what you need.

6) A Gift Card to a Registered Massage Therapist

Most of us are crazy busy and super stressed out during the holiday season and nothing eases the tension like a good massage. This is about as can’t miss of a gift as it gets, unless you know someone who doesn’t like to be touched. It’s nice to be pampered on occasion, and though the foam roller I mentioned above can do wonders for the majority of your body, nothing can alleviate tension in your upper back, neck, and head like a good massage therapist!

7) Nutritional Supplements that Work: Protein Powders, Fish Oil, Multi-Vitamin

I have helped hundreds of people lose thousands of pounds of fat. In my journey, I have found only three supplements to be a mandatory part of the optimal fat loss program: protein powders, fish oil, and multi-vitamin supplements.

Protein powders provide great liquid workout nutrition and a convenient meat alternative for on-the-go snacking. For a protein powder, look for a brand low in sugar and carbohydrates and with a mix of both whey and casein (fast and slow absorbing proteins).

Fish oil, or more appropriately entitled an essential fatty acid (EFA) supplement, is critical to providing key omega 3’s to maximize overall health, performance, and body composition. Studies show that krill oil provides the most effective dosing of EFA’s.

A multi-vitamin provides keys vitamins and minerals that are tough to obtain unless your diet is near picture perfect. I don’t know about you, but I like to cover my bases when it comes to my health. Be sure to choose a multi-vitamin supplement that is made from whole foods rather than synthetic materials, in addition to being made specifically for your gender.

My absolute favorite EFA’s and Multivitamins are from USANA.

8 ) Sport-Specific Gift

This one’s pretty basic: if you want to give a great gift to an athlete then get them something unique that compliments their sport, whether it be fitness equipment, apparel, or both.

9) Fitness Book or Fitness Magazine Subscription

Everybody need bedtime or bathroom reading! If you have just read a good fitness book that you know a friend or family member would benefit from, hook them up with their own copy. Better yet, people love magazine subscriptions. Personally, I am a big fan of Men’s Health and Women’s Health. These magazines are filled with tons of workout, nutrition, and lifestyle tips catered to each sex and I never miss an issue. I know it sounds funny that I read Women’s Health being a dude, but I work with a lot of women so I need to keep up with the lingo like skinny jeans and muffin-tops, LOL!

10) Wireless MP3 Headset

This could get a little pricey, but it is worth the unparalleled listening pleasure and convenience. It’s this simple: drag and drop your workout MP3’s onto the headset using a USB cable and then press play and rock out while you workout. There are no annoying wires to deal with and the headphones are comfortably, yet firmly locked on your head so they never fall off and you never miss a beat.

11) A Gift Card to a Fitness Boot Camp

Boot camps provide a fun and exciting team environment that guarantee better results than one-on-one personal training for only a third of the cost… it’s a total no-brainer.

Look for a local fitness boot camp with tons of social proof (client testimonials, especially in the form of pictures and video) to make sure they have a solid reputation and a bunch of raving fans of people just like you. Plus, any good boot camp worth its weight offers free trials and money-back guarantees to all newcomers because they are so confident their program works that you’ll more than likely continue after a test-drive, This way there is typically no risk on your part… besides getting you butt kicked, in a good way

So join a fitness boot camp with at least one other friend or family member or buy a boot camp gift card to give to your loved ones. As a boot camp instructor myself, I know firsthand that clients always get better results when they embark on a fitness journey with others.

And if you live in the Greater Toronto Area, come work with us for the best personal training in the city by visiting www.byebyebodyfat.ca. We’ll change your life and have you looking better his New Year, guaranteed!

Have a healthy holidays and have a very safe and happy New Year! 2012 here we come!

A lot of times, they say things like:

“I don’t know how this happened!  I do cardio 3 times per week.”  (Sorry not good enough.)

“I eat healthy most of the time.”

“I have bad genetics, most of my family is overweight.” (Worst excuse ever!)

The list of excuses goes on and on.  And it only takes me a few questions to find out that it’s not 1 or 2 big things that they’re not doing right.  Most of the time it’s a combination of 5-6 small things that they’re not doing right.  Which over the course of only 1-3 years, can equate to anywhere from 5-30 pounds of fat gain.

The following is a list of things that a lot of people do on a daily basis, that results in weight gain.  Most of the time, this type of weight gain will just creep up on you.  But, if you find that you participate in at least 2 of the following activities, then you shouldn’t be too shocked if your clothes are not fitting as good on you today as they were last year.

The great news is that you’re ready to actually do something about it… right?  It all starts with the decision to take action.  Check out my take on this article originally posted on HealthZone.ca

6 Things That Make You Fat

1. Potatoes – You say “Poh-tay-toe”, I say “Poh-tah-toe”…..  However way you say it, if you’re eating a lot of it (i.e. In the form of fried potatoes, potatoe chips, mashed potatoes, etc.,) you’re more likely to gain a ton of weight.  Stick to more whole grain alternatives instead!

2. Red meat – All meat (regular or processed) makes you gain.  Keep your portions controlled, and always aim for extra lean options.

3. Sugar – This should not surprise any of you.  Stay away from sugary drinks and desserts (and other highly processed carbs, such as white bread).  These will make you bulge and feel bloated.  Eat more fruits! If you want to see how much sugar are in certain products, click here

4. Lifting light – The method of lifting light weights at higher repetitions is old school.  If you REALLY want to burn more calories, you have to lift heavier weights to build lean muscle.  (Especially you ladies!  Don’t be afraid to lift heavy, you WON’T get ‘bulky’.)

5. Sleep Deprivation – This has a HUGE impact on your waistline. When you’re tired or you stay up late, you’re more likely to eat to gain energy.  Unfortunately, most people will reach for the most convenient food options (i.e. junk food).  If you’re training, you need sleep to allow your body to recover as well.  You should all aim for at least 6 hrs of sleep.  But I would encourage you to get 7-8 hrs of sleep.

6. TV – Apparently, research studies suggest that watching 3 hours of television a day adds five pounds every 20 years. Exercise does the opposite.

So, for those that having been following us over the last few months, you have noticed that our Markham Boot Camp has been going through some significant changes.

We’ve added more classes to our schedule, we’re beginning our annual BYE BYE BODY FAT CHALLENGE next week where our boot campers will get a chance to win up to $400 in shopping sprees, we’re doing a REFERRAL CONTEST where we’re giving away an iPad 2, and for the first time ever, people can attend boot camp for FREE, just by updating their Facebook Status with #FOGR Foods.

(For more information on the Boot Camp Goodies above, click HERE).

But what has to be emphasized is that the reason we’re doing all of these things is because we simply want our boot campers to get RESULTS!  Bottom line!!!  One of our missions in boot camp is to give back to our boot campers for all of the hard work they put in to our program.

Today, I wanted to give a special shout out to one of our boot campers…

MIKE

I know a lot of you out there can relate to Mike, as he is a very busy family man with a wife and two beautiful children.  And as crazy as his schedule gets, Mike makes a tremendous effort to make time for his health and fitness, and has been on a MISSION in 2011 at boot camp.

He has truly embodied the #FOGR spirit, as he has probably been Focused On Getting Results as much as anyone in boot camp right now.  In fact, if Mike wasn’t married and I didn’t have a girlfriend, you’d think that we’re dating each other with the amount of times he writes on my Facebook wall every day! HAHAHA!

I’m just kidding Mike!

Seriously though, if anyone can prove how effective being #FOGR on Facebook is, it’s Mike.  He updates me on a daily basis regarding what he has eaten for the day.  The whole point of this is to keep you all accountable for your nutrition.  By simply taking 5 minutes a day to post what you ate, you will definitely be more conscious of your eating habits.  Not only will you get results, you will inspire others around you to do the same. And don’t forget, if you collect the most points at the end of the month, you have a chance to win a FREE month of boot camp!

#FOGR WORKS!  And if you don’t think it does, just let Mike’s numbers prove it to you.  So far…

• He’s lost almost 50 POUNDS of body fat!!!
• He went from a 36 INCH WAIST TO A 32 INCH WAIST!!!  (Probably a 30/31 inch waist if he was in to wearing skinny jeans! haha).
  
• Mike is in such great shape, that he now runs to and from boot camp.
• More recently, Mike has had enough strength and endurance to participate in 2 consecutive hours of boot camp!
  
• Take a look at his incredible before and after pics:

BEFORE:

AFTER:

We are very proud of you Mike!  Congratulations on your success, and I know you will continue to achieve even more!

If you want to hear how Mike was able to achieve this incredible transformation in his own words, please take a few minutes to watch the video below.  I know it will inspire you all as much as it’s inspired me!

BYE BYE BODY FAT CHALLENGE

Welcome to the ‘BYE BYE BODY FAT CHALLENGE.”  This is a 12-week transformation challenge  where the individual boot camper that loses the highest percentage of body fat will be rewarded with a grand prize.  The following 5 boot campers who lose the highest percentage of body fat will be entered into a draw for the 2nd prize.  Here are all the details:

START DATE:  September 19, 2011
END DATE:  December 12, 2011

CONTEST DETAILS

• GRAND PRIZE: 1 FREE MONTH OF BOOT CAMP AND A $300 SHOPPING 
SPREE to any Cadillac Fairview Shopping Mall.
• 2nd PRIZE: A $100 SHOPPING SPREE to any Cadillac Fairview Shopping Mall. RULES: Any boot camper is eligible for this prize. This prize will be randomly drawn between the 5 boot campers who lost the highest percentage of body fat (following the Grand Prize winner).
• Accountability – Progress Report: Each boot camper will be responsible for keeping records of their daily nutrition using the “Nutrition Log” provided for you. You will submit this log to Ray Ortiz at the end of each week. This is NOT mandatory, but it is highly recommended. Those who plan are more likely to succeed.
• The Winners will be announced on December 19, 2011.

Remember, this contest is just a fun way for all of you to get RESULTS! It is going to be a difficult task, but it will be easier if we all work together.  Best part of all, with this transformation challenge, you prepare yourself just in time for the holidays!  What a great way to celebrate the new you and a New Year!  Everyone will lose body fat at a different rate than others, but if you do everything right, you will no doubt get amazing results!

REFERRAL CONTEST: Here is another contest for all of you to come away as a winner!

We are going to REALLY REWARD YOU by helping us with our mission to get as many people fit as possible:

(1)  We are extending our 1-week Free trial to 1 MONTH! (*Note: This is only for 1st time boot campers and the trial start date must be before September 30, 2011)

(2)  Here is where it gets BANANAS!  Whoever refers the most people to try out our boot camp will receive…

AN IPAD 2!!!

• This contest will end on October 31, 2011
• ANYONE CAN PARTICIPATE!  So spread the word!!!  You don’t even have to be a current boot camper to participate.  Just make sure that when you refer people to try our program, that they mention your name.
• Not only that, our regular referral reward program applies.
• So, for every person you refer that signs up for any of our 12-month memberships, you will receive 1 FREE MONTH of boot camp.  So, refer 12 people, you get 12 FREE MONTHS of boot camp!!! (And possibly an iPad 2!!!)

I AM NOT FREAKIN’ DONE YET!!!

If that wasn’t enough FREEBIES for you, here is the EASIEST way for any of you to receive a month of FREE boot camp:

#FOGR FOOD ON FACEBOOK

• All you have to do is update your “#FOGR food’ (aka Healthy Food) on Facebook.
• You will receive 1 point for every #FOGR food update, up to 6 points per day.
• Whoever accumulates the most points by the end of the month will receive a FREE month of boot camp.  In the event of a tie, there will be a random draw for the FREE month.
• This is going to be a regular part of boot camp from now on.
• For full details, —> CLICK HERE <—

PHEW!!!  That is a lot of stuff huh? To be honest, this is the best time to be a part of boot camp.

We are adding more classes to our schedule…

We are bringing in new trainers…

We are implementing more training and nutrition strategies to our program…

Bottom line is that we are Focused On Getting Results for YOU!  #FOGR BABY!!!

Happy belated Father’s Day to all the daddys, grand-daddys, baby-daddys, soon-to-be-daddys, and daddys-who-don’t-know-they’re-a-daddy…

(that last one was a JOKE!!! =P)

I wanted to share with you a quick story on how I was able to lose 5 lbs in 5 days….

Normally, I am never one to jump on a scale and check my weight.  I probably only check my weight once every 3-4 months.  At our Markham Boot Camp, we do measure weight and body fat percentage.  But personally, the scale numbers just don’t count for much.  Even, if it does measure body fat percentage.

Just an FYI, scale WEIGHT tells you nothing about your health.  It is so subjective.  You could easily go up 3-7 lbs from morning to night, just by the amount of food or water you’ve consumed.  Don’t even bother checking your weight on a daily basis… it is a recipe for disaster!

Anyways….

I like to judge my results based on things such as:

• My fitness performance – For example, if I’m able to lift heavier weights;  if my cardio has improved;  if my recovery time is faster;  if gained more stability;  etc.
• My clothes – For example, if my jeans/pants are fitting more loose, if I’m looking better in my t-shirts, etc.
• My inches – I do measure my inches.  So if my waist, thigh, and ‘booty’ measurements are  decreasing, while my chest and arm measurements are increasing… Ray is a happy camper =) Especially when I lose around the booty… because for whatever reason, God has blessed me with some serious junk in my trunk =)
• People’s reactions – Usually, people’s reactions to how you look don’t lie… especially if it’s been awhile if they’ve seen you.
• The mirror – Simply put, if I’m literally seeing more muscle definition in my body in the mirror, I know that I’m decreasing body fat.

With that being said, this past weekend, I’ve seen results in ALL of the criteria mentioned above!

I jumped on the scale this morning, and noticed that I’ve dropped 5 lbs in 5 days!

So here’s what I did…

I actually purchased a “cleanse kit”.  Now, I know that there are A LOT of different cleanses out there.  Some are for 1 day, while I’ve seen others go for 30 days.  How these work for fat loss, I couldn’t tell you, as I haven’t tried them often.

The cleanse that I did actually wasn’t much of a cleanse.  It was actually pretty generic and followed very simple principles of eating healthy.

For 5 days it consisted of:

• 3 meal replacement shakes per day
• 2 high fiber bars per day
• 2 multivitamin packs per day
• 1 serving of fruit per day
• 1 serving of vegetables per day

It’s aim was to ween you off carbohydrates and suppress sugar cravings, while consuming foods that are low on the Glycemic Index (G.I).  FYI, foods that are high in sugar receive a high G.I. rating, which are usually foods that are converted into fat very easily by the body.

By lowering your carbohydrate intake, you also drop your insulin levels, which is a key component of burning fat.

Anyways, the principles of this cleanse can easily be replicated without having to resort to liquid meal replacements.

All you have to do is, increase your lean protein intake (such as lean meat, chicken/turkey breasts, fish, etc.), increase your LEAFY green vegetable intake (such as mixed greens, brocolli, spinach, etc), AND…

GET RID OF ALL “DRY CARBOHYDRATES” (such as rice, breads, pastas, cereal, etc), AND “LIQUID CARBHYDRATES” (i.e. ALL JUICES, only drink WATER).

Consume your carbohydrates from FRUITS (especially high fiber fruits such as apples, pears, etc.).  I know, you’ll find people out there that will tell you not to eat fruits because they’re high in sugar.  BLAH BLAH BLAH!  I’ve been personal training for almost 10 years, and to this day, I have not met one person who has gained weight or become obese from eating fruits!

Now I know that getting rid of these “good-tasting carbs” is going to be difficult for a lot of you.

No one said that losing 5 lbs in 5 days was easy!!!  BUT!!! I will say that it’s SIMPLE.

If you can plan accordingly and stay disciplined enough, you can accomplish ANYTHING!

Oh wait, I forgot to mention… you must also EXERCISE!!! Fat loss just doesn’t work without it.

But, if it motivates you a little bit… I’ve only been exercising 3 times per week at 30 minutes per workout.  Which might not seem like a lot, but, believe me… I can burn a “booty-full” amount of calories the way I workout in 30 minutes!!!

Another “new fat loss concept” that would help is Intermittent Fasting for 16-24 hours, at least once per week…. but that is a whole other blog post, which I will save for another day.  I should mention though, I find this strategy is the BEST one out there!

On that note…

STAY #FOGR (Focused On Getting Results)

Peace out Mutha#FOGRS!