“Fit Down the Chimney” Workout Series

It’s that time of year, the Holidays, when your waist band expands to match the number of days in the month. The average person gains 8-10 pounds during the Holidays. You can not afford to be average! Let’s make a big push to get into prime shape, blast fat, and allow you to enjoy your Holidays with family and friends, the way you are suppose to, rather than worrying about what you eat. Let’s make sure you are in prime shape to take on the Holiday challenge, that’s why I have created the “Fit Down the Chimney” Workout series, especially designed for you to get quick, powerful workouts that blast fat and get you out of the gym in no time.

Before I go on with the workout. I wanted to share this video from NBC.com featuring Results Fitness Training and Columbus’ own Allen Smith. We are really proud of Allen as well as all who participated in the “Battle of the Bulge”. You get a chance to see what it’s like to work out here at TLAC and how we try to reach out to people in Columbus, Indiana. It’s a great clip.

The “Fit Down the Chimney” series is designed around metabolic conditioning and muscle fatiguing exercises, allowing you to

Results Fitness Training "Fit Down the Chimney"

burn your muscles faster and more effectively. This IS a fast moving, intense, series, so make sure you are ready for this type of exercise before you begin. I believe that anyone CAN perform this series, it’s simply how hard are you willing to work for what you want. This series is broken down into 3 workouts. Perform one workout 3 times per week, then move onto the next workout the following week. This will lead you up to the final week where you can choose your favorite workout before your holidays with friends and family.

FIT DOWN THE CHIMNEY Workout Series

Workout A

5 Minute Warm Up (Jump Rope, Run, Bike, etc)

Metabolic Conditioning

10 TRX Rows

10 TRX Push Ups

10 TRX Single Leg Squats Left

10 TRX Single Leg Squats Right

Repeat series for 8 Minutes.

Strength

20 Prisoner Squats

10 Jump Squats

20 Prisoner Squats

10 Jump Squats

20 TRX Tricep Press

Workout B

5 Minute Warm Up

Metabolic Conditioning

25 Kettlebell Swings

100 Jump Rope

15 TRX Reverse Crunch

Repeat 3’s

Strength

21 TRX Rows

21 Squat and Press

21 TRX Hip Press

15 TRX Rows

15 Squat and Press

15 TRX Hip Press

9 TRX Rows

9 Squat and Press

9 TRX Hip Press

Workout C

5 Minute Warm Up (Jump Rope, Run, Bike, etc)

Metabolic Conditioning

1:00 – Wood Chopper (Sledge Hammer)

1:00 – Squat and Overhead Press

1:00 – Jump Rope

Rest and recover

Repeat 3x’s

Strength

25 TRX Rows

25 TRX Push Ups

25 Prisoner Squats

Perfect Day of Nutrition

It seems like so many people this past 3 months have come to me with questions on nutrition and telling me, “I have been exercising more and eating less, but I’m not losing weight, in fact, I’m gaining! I think I need to exercise less.”

Ok, WRONG. You defiantly don’t need to work out less, you need to EAT MORE.

The whole thought process of eating more to lose weight is backwards to so many people, but that’s the truth, eat more often, lose more weight.

While the Battle of the Bulge Weight Loss Competition was going on, I remember specifically one instance where this was happening. It was about the 4th week of the contest and we had had 3 of the 4 weigh-ins. A young lady came up to me  and said, “I have been staying the exact same since the second weigh-in, I don’t get it and i’m frustrated.” I asked her to break down her average day of nutrition for me. This is what it looked like.

Breakfast – Bagel or Oatmeal

Lunch – Sandwhich or salad

Snack – Popcorn

Dinner – Chicken and veggies

Not too bad really, but could be better. I told her that I wanted to see her add a high protein snack between breakfast and lunch and between lunch and dinner. That’s all she had to do for right now. This was a Thursday we spoke, she came in the next Monday and she was already down 4 pounds, she was in shock!

What happens when you increase you activity and decrease your calories is that you are not allowing your body to take in the needed amount of calories (energy) so your body has to hang on to your fat to make certain that it has energy to survive from. So, when you limit your intake you are basically shutting down your metabolism and saying, “I need fat to survive because there is no food”. I know that is not what you are literally saying, but that’s the message your body hears and acts on.

Make sure you are listening to your body, if it tells you that you are hungry, then you need to eat. That’s your bodies way of telling you what it needs.

Here are my Top 4 Nutrition Suggestions to make sure that you get the energy you need to feel and look your best this Holiday season.

4. False Hunger. When you feel that you are hungry, drink a glass or bottle of water before you grab a snack. This will be a tester to find out if you are actually craving food, or just craving water. Often our hunger is actually our body telling us we are dehydrated and that we need water. Make sure you test which it is first.

3. Eat the majority of your calories before noon. Food is fuel, that’s all it is meant to be. Everything that is found in nature is meant to be an aspect of perfect nutrition and perfect health. We have changed the way its used. However, the underling issues stays the same, Food is fuel. To that end, we need to eat the majority of our food before noon fueling our bodies for the rest of the day. Most people eat their biggest meal at night and tell me that in the morning they don’t want breakfast. Well, that’s because you are still full from dinner! If flip it, and make sure that we get a good breakfast, and a large early morning snack, you will notice that you will be less hungry for lunch, your evening snack, and your evening meal. Then when you wake up, you will be hungry and you will be able to keep the cycle going!

2. Eat protein and fiber after lunch. Protein after noon will help your body begin to repair and recover early, making your sleep better and more sound. Protein and fiber are also the two most complex food types to breakdown, making your metabolism raise and your stomach work harder and longer (burning more energy). This will also keep you from eating too many grainy carbohydrates in the evening, which will keep you from storing those carbohydrates you do not use.

1. Eat a snack between breakfast and lunch, lunch and dinner and make them both high in protein. Eating often, or grazing is a great way to keep your metabolism from slowing throughout the day, allowing your body to burn off fat, and keeping your system fueled an high energy.

Give this a try and you will be seeing a sleaker, slimmer you just in time for the holidays.

Ian McGriff

Holiday Blitz – Your 24 Day Program for the FEAST

Now is the time to get your body ready for the FEAST. You have a short time, but a great amount of time, to put yourself into a great position to allow you to enjoy your Thanksgiving FEAST. So here’s your program for the next 24 Days.

For each week will have a new focus to change your body and make you into a fit machine and allow you to SUPER-Charge your metabolism for FEAST

Repeat this workout for the 4 weeks. Track your original weight, body fat % and your original 1/2 pace. Then retest on the final Sunday!

Mondays – “55″ Workout

5 exercises: Push Ups, Squats, TRX Rows, Lunges, Hanging Knee Raise

Perform 10 repetitions of each exercises in succession, then 9,8,7,6,5,4,3,2,1. At the end you will have performed 55 repetitions of each exercise.

Finish with a Half Mile run.

Tuesdays -

• 5 Minute Warm Up
• 3 Minutes @ 75%
• 1 Minute @ 90%
• Repeat 3 x’s
• 1/2 Mile @ 75%

Wednesday -

• 25 TRX Rows
• 25 Squats
• 25 Push Ups
• 25 Lunges
• 25 Crunches
• Repeat 2x’s
• 1/2 Mile @ 75%

Thursday -

• 5 Minute Warm Up
• 10 Minutes @ 65%
• 10 Minutes @ 70 %
• 10 Minute @ 75%
• 10 Minutes @ 80%
• 5 Minute Warm Down

Friday -Max repetitions of

Squats and Press

Pull Ups (Assisted of Unassited)

Flutter Kick

Repeat 2x’s

Saturday -

10 Minute Warm Up

4 minutes @ 75%

4 Minutes 65%

Repeat 4x’s

10 Minute Cool Down

Sunday – Rest

Re-Post From www.fitnessanywhere.com

Exclusive: Trent Edwards, Buffalo Bills Quarterback, TRX Training

Football season is here and we have an exclusive video of Trent Edwards, quarterback for the Buffalo Bills, hitting the TRX workout hard during offseason.  The fact that the TRX works the muscles, with out so much strain on the joints is one of the reasons Edwards is attracted to TRX exercises. Drew Brees, who played an awesome game last night with 6 touchdown passes, turned Edwards on to the TRX.  Tonight we’ll get to see Edwards put his training to work!

Trent Edwards TRX Training Video

Trent Edwards is not the only professional football player to utilize the TRX.  Personal Trainer, Todd Durkin (TRX Train Like the Pros DVD coach), puts a whole host of professional players through a rigorous offseason workout, incorporating TRX Exercises to boost agility and speed.  NFL players training with Durkin include;

• Drew Brees, New Orleans Quarter Back
• Aaron Rogers, Green Bay Pakers Quarterback
• Kyle Boller, St. Louis Rams Quarterback
• LaDainian Tomlinson, San Diego Chargers Running Back
• Malcom Floyd, San Diego Chargers Wide Receiver
• Justin Peelle, Atlanta Falcons Tight End
• Ag Feeley, Philadelphia Eagles Quarterback

Todd Durkin’s NFL Athlete Training Highlight

Can’t get enough NFL Football Players training on the TRX (we certainly can’t)?

• NFL training camp fitness: Buffalo Bill’s Trent Edwards uses offseason to workout and improve, San Jose Examiner
• Bills’ Edwards takes long view on fitness, The Buffalo News
• Edwards takes long view, FoxSports.com
• Drew Brees: Stretching Limits, WSJ

Boot Camp Fat Domination

Are you tired of being tired?

Sick of feeling sluggish and slow?

Want to feel better?

Ready to lose weight?

You need  Boot Camp!

Let’s work together to dominate your fat and lose the weight you want!

Raising Your Metoblism – Burn Baby Burn!!

I was forwarded this through an email by the amazing and legendary Alwyn Cosgrove. Read the synopsis of the study as well as Alwyn’s question at the bottom. Interesting and through provoking questions. What do you think?

Schuenke MD, Mikat RP, McBride JM.
Effect of an acute period of resistance exercise on excess post-exercise oxygen consumption (EPOC): implications for body fat management.
Eur J Appl Physiol 2002 Mar;86(5):411-7

This group looked at the effects of circuit weight training on EPOC. EPOC (Excess Post-Exercise Oxygen Consumption) is defined scientifically as the “recovery of metabolic rate back to pre-exercise levels”

The exercise routine consisted of three exercises (the bench press, the power clean and the squat), performed with 10RM loads as a circuit. The circuit was performed four times (i.e. twelve total sets) and took 31 mins.

EPOC was elevated for 38 hours post workout (possibly longer as this was when the researchers stopped measuring). The duration and magnitude of the EPOC observed in this study indicates the importance of the role of high intensity resistance training in a fat loss program.

====

This type of information should go a long way in helping fitness professionals design and implement effective fat loss programs. It’s not the workout – it’s the effect of that workout on caloric burn over the other 23 hours of the day.

This ties in with some of the interval training studies we’ve already looked at. They showed that despite burning less calories during the session (when compared to other workout), more calories were burned by the body outside of the workout – which quickly added up and resulted in more real world fat loss.

I call this post-workout phenomenon Afterburn – the post workout period that results in metabolic disturbance, elevating EPOC, fat burning enzyme activity and total body fat oxidation to maximize caloric burn for the other 23+ hours per day.

Is there much of a real world effect of burning 300 calories per workout (e.g. aerobic work) if I don’t create some form of ‘Afterburn‘?

If we could elevate metabolism even an apparently insignificant 1/4 of a calorie per minute for the 38 hours that the study showed, then that 31 minute resistance training workout would burn X calories during the session plus an extra 570 calories over the next 38 hours. That becomes significant.

As a side note – this was a pretty simple workout plan with fairly profound results. The study itself was designed to look at the effect of a simple weight training workout (4 sets of 3 exercises) on EPOC.
But what if we actually designed a metabolic resistance training program that was designed to create an afterburn effect? A workout that was designed to create fat loss in the first place – not as a side effect?

And then we combined that program with a cardio routine that did the same – and added a nutrition program that in and of itself resulted in significant fat loss? Everything would combine synergistically for a better effect overall.

The key is to look at the programs effect on the entire 24 hours, week, or several months on a program. Ignore the acute effects and look at the long term results.

In the past – fitness professionals and researchers have looked at how much fat is burned during the exercise session itself. This is extremely short-sighted.

As my colleague Alan Aragon said:

“Caring how much fat is burned during training makes as much sense as caring how much muscle is built during training.”

Think about that. If we looked at a weight training session that started at 9am and finished at 10am – how much muscle would we see built if we stopped looking at 10am? None.

In fact – we’d see muscle damage. We could make the conclusion that weight training does not increase muscle – in fact it decreases muscle right? It’s only when we look at the big picture – and look at the recovery from the session – that we find the reverse is true – weight training builds muscle.

Fat loss training is the same way. Someone talking about the benefits of the “fat burning zones” or “fasted cardio” is a sure sign that the individual has stopped looking at the end of the exercise session. They have come to the conclusion that fasted, lower intensity steady state exercise burns the most fat and made a massive leap of faith to suggest it is best for real world fat loss.

Using that same logic these same people would suggest avoiding weight training if you want to grow muscle.

Take home message – focus on the Afterburn effect not just what happens during the exercise session.

–
AC
www.alwyncosgrove.com

PS – My question is – could we get ANOTHER boost if we trained again using a similar or different workout routine less than 38 hours later? Could we raise an already elevated metabolism further? These are the questions that keep me up at night….
AlwynCosgrove.com

Battle of the Bulge Weight Loss Competition

Bat

$2,500 CASH Grand Prize

Open to the Entire Columbus Community

$50 Entry Fee Per Person

Be the Winner of the Battle of the Bulge

Rules of Contest:

- $50 Registration fee per person: minimum 10 teams

- Five (5) people to each team, must include two (2) non-members of TLAC (no-obligation to join; each team will be assigned to a TLAC personal trainer)

- All non-members can purchase a six (6) week guest membership to TLAC for $50. This guest membership would include free fitness classes and access to equipment.

- A team can consist of five (5) non-members

- Each team may have up to one (1) TLAC employee participate in the contest.

- The beginning weigh-in must be between September 21 – September 26 (no weigh-ins after September 26) and the final weigh in must be completed between November 3rd – November 6th (no final weigh-ins after November 6th^st).

- The team that loses the greatest percentage of their starting TEAM WEIGHT will win.

- All contestants must check-in each visit to TLAC

- Members and non-members are recommended to complete 4 workouts per week minimally (24 total workouts) within the contest dates. A combination of strength training, cardiovascular training, and group fitness classes are recommended to achieve maximum results.

- Mandatory weigh-ins every 2 weeks. If any member fails to weigh-in prior to the required dates below, the team will be automatically disqualified.

• 1^st Team Weigh-In: September 21-26^th
• 2^nd Team Weigh-In: October 5 – 9^th
• 3^rd Team Weigh-In: October 19-23^rd
• 4^th and Final Weigh-In: November 3^- 6^th

- Participants must weigh-in without shoes.

- Participants can come at any time during TLAC working hours and weigh-in, but must check-in and log weight with TLAC staff member.

- If a guest decided to join as a member, their membership and monthly payments will be deferred to the end of the contest.

- A minimum of 10 teams must participate in order to run the contest. A full refund will be given to each person if the minimum requirements are not met.

- No refunds will be issued after registration fee is paid, with the exception of the minimum requirement not being met. Entry fee is non-transferable.

- The Winning Team will receive $2,5000.00

- If there are more than 10 teams, the grand prize is still $2,500.00

The winning TEAM will be announced Monday, November 9^th!!!

Just for participating in the contest, participants that are currently members of clients will receive:

- 10% off any personal training package purchase during this period

- 10% off any massage therapy/bodywork session

- 20% off unlimited class package during this period (Boot Camp)

- 10% off all supplements

Non-Members will receive the above + the following:

- Can pay $50 membership for 6 weeks (September 27^th – November 6^th)

Results Fitness Boot Camp!

“Staying active and fit has long been a part of my weekly schedule. Therefore, finding a workout that keeps me motivated is important.  Boot Camp is the ideal fit.  Boot Camp challenges me to push my body to a level of fitness right for me. The workout keeps my muscles toned and my mind mentally alert.  The added bonus of each workout is spending time with newly found friends.  We laugh, challenge, and sweat together.”  – Nora Mitchell

This dynamic, motivational, movement based 60-90 minute class is a can’t miss program – a combination of aerobic exercise and resistance training. This program is customized to meet the needs of the attendees. Regardless of your fitness level, emphasis is placed on exercising safely, having fun, and completing the challenge. This class finishes with gentle stretching exercises to incorporate the complete mind/body experience.

Boot Camp is like nothing you have ever seen before. New and improve Boot Camp with leave you begging for more with great results and great fun.

Boot Camp is led by fitness expert Ian McGriff. The class combines resistance training, cardiovascular training, and sport specific drills with chanting, singing, and loads of fun! Our Boot Camp style class is a great way to increase strength, boost aerobic capacity, improve flexibility, lose weight, and break through plateaus! We look forward to working with you to reach your goals. Boot Camp is a demanding program, and one in whose results we take extreme pride. We have high expectations for our participants and we go the extra mile to make sure that you are another Boot Camp success.

To accomidate more of your schedules we have changed the times that we have had Boot Camp in the past! We now have morning and evening sessions to meet everyones schedule. We are also bringing in two new instructors to work with our Boot Campers to get even better results. Jason Henderson and Lynne Noble will be leading sessions as well to offer more and better workouts every session.

Session #1

September 15th – October 15th

September 15th @ 9:00 – 9:45 am will be led by Jason

September 15th @ 6:15 – 7:00 pm will be led by Ian and Lynne

Boot Camp will take place every Tuesday and Thursday

$80 Session Upfront

$12 Drop-In Fee (Per Session)

Session #2

October 20th – Novemeber 19th

October 20th @ 9:00 am

October 20th @ 6:15 pm

Boot Camp will take place every Tuesday and Thursday

$99 Session Upfront

$12 Drop-In Fee (Per Session)

Check out what others have said about Boot Camp and what it can do for you!

Nicole Lewis has 3 kids and a hectic life. See how Boot Camp helped her.

Amy Mueller has lost over 100 pounds with the help of Boot Camp.

Click here for more information about Boot Camp.

You can respond to this email, go to the website at www.seeresutslfitness.com, call 812-342-4495, or sign up at the front desk of Tipton Lakes Athletic Club. Feel free to contact me with any questions you might have.

Create a great day!

Ian McGriff

Results Fitness Training
Head Trainer
Fitness Director
Tipton Lakes Athletic Club
4000 Goeller Blvd. 47201
Columbus, IN 47201
www.seeresultsfitness.com

www.tlaclub.com

www.slimindiana.com
mcgriffi@gmail.com
812-342-4495

Fall Fat Blaster – Say Goodbye to Fat Forever

There is no nicer weather than what we are having right now, and that means that there is no better time to take your workouts outside than right now. The weather is getting cooler, the air more crisp, the conditions are better for your body to handle being outdoors.

Using the open space of the great outdoors is a fantastic way to challenge your body, your mind, and immerse yourself in the great outdoors. Next time you can’t stand the thought of staying indoors to workout, try this awesome outdoor workout.

Equipment Needed: TRX, Kettlebell, Heart

If you can find a place to do this next to a hill, even better.

5 Minute Jog

10 Kettle Bell Clean Right

5 Kettle Bell Clean and Press Right

5 Kettle Bell Snatch Right

(Consecutively with no break)

12 TRX Power Pull Left

12 TRX Power Bicep Curl Left

2 Minute Run

10 Kettle Bell Clean Left

5 Kettle Bell Clean and Press Left

5 Kettle Bell Snatch Left

(Consecutively with no break)

12 TRX Power Pull Left

12 TRX Power Bicep Curl Left

2 Minute Run

16 Kettle Bell Clean and Press (Alternate)

12 TRX Atomic Push Up

15 TRX Reverse Fly/Row Combination

15 TRX Hip Press

2 Minute Run

16 Kettle Bell Clean and Press (Alternate)

12 TRX Atomic Push Up

15 TRX Reverse Fly/Row Combination

15 TRX Hip Press

2 Minute Run

Battle of the Bulge Weight Loss Competition

$2,500 CASH Grand Prize

Open to the Entire Columbus Community

$50 Entry Fee Per Person

Be the Winner of the Battle of the Bulge

Rules of Contest:

- $50 Registration fee per person: minimum 10 teams

- Five (5) people to each team, must include two (2) non-members of TLAC (no-obligation to join; each team will be assigned to a TLAC personal trainer)

- All non-members can purchase a six (6) week guest membership to TLAC for $50. This guest membership would include free fitness classes and access to equipment.

- A team can consist of five (5) non-members

- Each team may have up to one (1) TLAC employee participate in the contest.

- The beginning weigh-in must be between September 21 – September 26 (no weigh-ins after September 26) and the final weigh in must be completed between November 3rd – November 6th (no final weigh-ins after November 6th^st).

- The team that loses the greatest percentage of their starting TEAM WEIGHT will win.

- All contestants must check-in each visit to TLAC

- Members and non-members are recommended to complete 4 workouts per week minimally (24 total workouts) within the contest dates. A combination of strength training, cardiovascular training, and group fitness classes are recommended to achieve maximum results.

- Mandatory weigh-ins every 2 weeks. If any member fails to weigh-in prior to the required dates below, the team will be automatically disqualified.

• 1^st Team Weigh-In: September 21-26^th
• 2^nd Team Weigh-In: October 5 – 9^th
• 3^rd Team Weigh-In: October 19-23^rd
• 4^th and Final Weigh-In: November 3^- 6^th

- Participants must weigh-in without shoes.

- Participants can come at any time during TLAC working hours and weigh-in, but must check-in and log weight with TLAC staff member.

- If a guest decided to join as a member, their membership and monthly payments will be deferred to the end of the contest.

- A minimum of 10 teams must participate in order to run the contest. A full refund will be given to each person if the minimum requirements are not met.

- No refunds will be issued after registration fee is paid, with the exception of the minimum requirement not being met. Entry fee is non-transferable.

- The Winning Team will receive $2,5000.00

- If there are more than 10 teams, the grand prize is still $2,500.00

The winning TEAM will be announced Monday, November 9^th!!!

Just for participating in the contest, participants that are currently members of clients will receive:

- 10% off any personal training package purchase during this period

- 10% off any massage therapy/bodywork session

- 20% off unlimited class package during this period (Boot Camp)

- 10% off all supplements

Non-Members will receive the above + the following:

- Can pay $50 membership for 6 weeks (September 27^th – November 6^th)