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)

New E-Book

Make sure you download my new E-Book and learn why Diets don’t work and why nutrition planning does. This is a great resource for anyone struggling with maintaining a healthy eating regiment, falls into “diet” ebs and flows, and just can’t seem to find anything that works to start losing the weight.

Also, make sure you stop by www.slimindiana.com to discover how AdvoCare products can drastically change your body, help you break through plateaus, build muscle, enhance performance, or just help you have more energy!

Discover Why Diets Fail In This Free Ebook Get Instant Access Now! Name Email

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Fatten Up to Slim Down – Part II

Yesterday was the second day in my efforts to slim down as quickly as possible in two weeks. Yesterday I focused on cardiovascular and core training as Monday I went through a full body workout.

Before my run I took O2Gold and Excel Gel. I love that you can feel the difference that O2Gold makes in your bodies ability to move oxygen through your blood. Your lunges feel larger and better able to take in air with less effort and the lactic acid seems to not build as quickly.

For my workout yesterday, I modified the “Body on Fire” Workout from my friend and mentor Todd Durkin. Here’s what I did:

5 Minute Warm Up Run

3 Minute Run @ 75%

20 Jump Squats

20 Jumping Lunges

20 KB Swings

20 Push Ups

20 Crunches

1 Minute @ 90%

Rest :45

Repeat

TRX Reverse Crunch – Max

TRX Pike – Max

Hanging Knee Raise – Max

Weighted Side Bends – Max

In and Outs – Max

It was a good and brief workout that was very intense with the one (1) minute runs @ 90% effort.

Today I will focus again on strength, but making sure it is different that Monday’s workout. I want a complete contrast from Mondays workout. Here is today’s workout.

5 Minute Warm Up

1/2 Mile Run

25 Pull Ups

25 KB Swings

25 Reverse Crunch

Repeat 3x’s

1/2 Mile

25 Push Ups

25 Prisoner Squats

Repeat 3x’s

1/2 Mile

15 TRX Hip Press

15 Incline Shoulder Press

Repeat

1 Minute @ 90%

This is going to be a tough workout, but one I will really enjoy, get a very high calorie burn from, and will really challenge my body. I like the high number of repetitions for muscle hypertrophy, and muscular endurance.

The AdvoCare products that I will be taking today are:

Thermo Plus

Catalyst

Spark

MSN Max 3

Meal Replacement Shake

Muscle Strength Muscle Fuel

Arginine

O2Gold

Post Workout Recovery

Rehydrate

It has been two full days since I began and I have already lost 2 pounds. I would love to get down to about 202, but not sure my body can handle my weight that low. We will see however. Hard workouts that challenge me, great nutrition, and amazing products will create great results.

Check out this amazing video about Soaring as an Eagle. Awesome video about the power of faith and belief in yourself. Some times you have to let go of your mind to realize the unlimited power of your body.

Fatten Up to Slim Down – Part I. My Two Week Journey.

So this past week I have been fattening myself up on purpose, that’s right I did. I went from 210 pounds to 216 and from 6% body fat to 8.9%, all in a week. #1, don’t try this yourself, stay healthy and eat well. This past week I have eaten like crap and I can feel it. I feel bloated, disgusting and slow. Mentally, physically, I can tell a big difference because of the way I ate and the lack of exercise I got.

Today is totally different however! Today, I am going to show you that in 2 weeks you can completely change your life and your body with exercise, good nutrition, and AdvoCare products. Here is my plan:

Participate in the Lean In 13 Program as laid out by AdvoCare distributor and R.D. , exercise at least once a day for two weeks and follow the nutrition plan as laid out in the Lean in 13 program.

Here is my goal:

Weight: 205

Body Fat%: 4%

So far today I have taken all of my products and worked out for 45 minutes.

My workout:

5 Minute Warm Up

10:00 minutes

10 Kettlebell Swings

10 TRX Rows

10 TRX Push Ups

25 M Sprint

Repeat for 10 Minutes

20 Reverse Flies

20 Back Ext.

15 TRX Hip Press

10 TRX Incline Shoulder Press

Repeat

20 TRX Atomic Push Up

Core Conditioning

I will keep you all updates as to my progress.

Here’s to weight loss, body fat dropping, and feeling great!

Countdown Power Training – End Your Summer Strong

I have been unable to post the last two weeks, but I am back today with some awesome information about Countdown Power Training. Countdown Power Training is a great way to train for endurance athletes, people focusing on weight lose and “toning”, creating muscle confusion for heavy lifters, or just a great calories burner. These workouts are focused on increasing your weight per exercise as you reduce your repetitions. EVERYONE, including women, should be using a weight that is CHALLENGING for them to lift, push, or pull. Just using five pound weights for 800 reps is not going to get you anywhere because it only activates 3% of the muscle. You have to use weights and exercises that you may only be able to do 5 repetitions and build that muscle stronger.

Have you ever noticed that the women who do insanely high amounts of cardio, lift as light a weight as possible, and talk most of their time in the gym get nothing out of their time in the gym? There’s a reason….it’s no good.

For these workouts, we are either reducing the time or the number of repetitions per exercise: Example:

Clean and Press 1:00, :45, :30, :15  OR 10,9,8,7,6,5,4,3,2,1 OR 20, 15, 10, 5

Lunge 1:00, :45, :30, :15 OR 10,9,8,7,6,5,4,3,2,1 OR 20, 15, 10, 5

Push Up 1:00, :45, :30, :15 OR 10,9,8,7,6,5,4,3,2,1 OR 20, 15, 10, 5

Pull Up 1:00, :45, :30, :15 OR 10,9,8,7,6,5,4,3,2,1 OR 20, 15, 10, 5

Hanging Knee Raise 1:00, :45, :30, :15 OR 10,9,8,7,6,5,4,3,2,1 OR 20, 15, 10, 5

And as you decrease the reps or time, increase the weight or the difficulty of the exercise.

Instead of doing just regular lunges, as a plyo to them to make it more explosive, raise your heart rate, and develop power.

Instead of a traditional pull up, use Olympic rings or hold on to towels as you pull.

There are a number of variations that you can create with these exercises to make them more challenging.

I just got down working with my client, Jeanie. Jeanie is over 50 and post-menapausol and in the best shape of her life. She runs at an 8 minute mile pace, and today she did this very workout. She moved from 30’s to 35’s to 40’s on her chest press, single arm rows, and lunges. She has amazing arms and is shining example that challenging yourself with the weight you lift changes your body and makes you look good! Great job Jeanie.

H.I.I.T. – Slim Down Fast

High Intensity Interval Training (H.I.I.T.) is probably the most fun training you could ask for. Fast, furious, fun, and effective.

No matter what yours goals, you are guaranteed to lose body fat, gain muscle mass, increase your stamina, increase your athleticism, and challenge yourself in new and great ways.

This is why I thrive on H.I.I.T.

The reason H.I.I.T. is so effective? Thresholds and change. When you exercise to the point where your muscle burn, they are filling with lactic acid. Lactic acid is basically your body is saying “Stop Soon! I can’t do this much longer!”. This is where you have to say to your body, just a little bit more. See, when your push that threshold, rather than just stopping when your muscles burn, you increase the level of your threshold, and you can do more the next time.

When you push your lactic acid and oxygen thresholds higher, your metabolism increases with it…like two kids in high school, they go everywhere together.

Increase you threshold and increase your metabolism. This is why H.I.I.T. is so effective and useful. Maximize calorie burn in a short amount of time, combine cardio and strength into the same workout, and see great results in a shorter amount of time.

Here’s an example of a H.I.I.T. workout that you can do any time, anywhere…except maybe an airplane.

5 Minute Warm Up Jog

3 Minute Run @ 75%

10 Jump Squats

10 Jumping Lunges

10 Push Ups

2 Minute Run @ 85%

30 Hill Climbers

10 Push Ups

10 Inch Worms

10 Jump Squats

1 Minute @ 95%

10 Push Ups

25 Prisoner Squats

10 Push Ups

25 Prisoner Squats

5 Birbies

:30 Plank

Repeat

No Glass Ceiling – Only Blue Sky

What are you capable of?

What gives you joy?

What empowers you to excell?

Have you sought after greatness today?

http://www.simpletruths.tv/store/movies.php?movie=GCBS

TRX Game Day Challenge

Make sure you check out the TRX Game Day Challenge brought to you by my boy Todd Durkin and his man Drew Brees.

Take the Challenge and post your videos on YouTube, your Facebook, link it to your Twitter, to anything to make sure it get’s to Fitness Anywhere so that they can see what you can do!