Four weeks long and each session last 45 minutes. All boot camps are at Real Fitness Trainers in Norcross
Cost: Just $189 returning boot campers get a 10% discount
Monday, Wednesday and Friday mornings at 5:30, 6:00 and 6:45 AM
Monday, Wednesday and Friday at noon.
Monday,Tuesday, Wednesday and Thursday at 6:30 PM and Saturday at 11 AM
Hello everybody,
our Boot Camps are back:
MWF at 5:30, 6:00 and 6:45 AM
M and W 5:30 PM
M, T, W, Th at 6:30 PM and Saturday at 11 AM
All at Real Fitness Trainers
We will also have Tu and Th 5:45 PM and Sat 7:30 AM at Stone Mountain Park.
They start Monday April 6th or Tuesday April 7th.
As usual feel free to contact me anytime for further details:
Byron
Real Fitness Trainers Gym
3380 Holcomb Bridge Road.
Norcross Georgia, 30092
By Hassan Wicker
Whose fault is it that you’re out of shape?
If you go by what you hear in diet ads then you believe that it’s anyone’s fault but yours.
The big diet companies think that if they put the blame on you, then you wouldn’t buy their bogus pills. So they put the blame on your cortisol levels, your modern diet (ie fast food), or your busy schedule instead of where it belongs - which is squarely on your shoulders.
Sure, you have obstacles that get in your way - your schedule, your job, your kids, the weather, your knee injury from college…but ultimately you have the body that you accept.
I’m going to repeat that so it will really sink in.
You have the body that you accept.
Embracing the blame for your current weight is not a bad thing - it’s empowering. Think about it. If it really wasn’t your fault, if it really was due to a long list of variables that you have zero control over, then you’d be stuck. You’d have no way to change.
The Secret Behind ‘Before and After’ Pictures
Allow me to pull back the curtain for you on something that the diet industry doesn’t want you to know. You’ve seen countless before and after pictures documenting weight loss as a result of a diet product. Well, there is more involved than just the diet product, and it’s the same across the board.
Look into the eyes of any person in their before picture and you’ll see that they are disturbed. The body they have is no longer in sync with the body they can accept.
They changed the body that they accept.
Now look into their eyes in the after picture - see the sweet satisfaction? They now own the body that they decided they could accept. And what a great feeling that is.
Your Time To Transform
Whether you realize it or not, you already posses everything you need to transform your body, but it all starts with taking responsibility for the body that you have today. You have your current body because until this moment you’ve been OK with it.
Oh sure, you aren’t thrilled with it, and you even talk about losing weight and getting fit, but you haven’t changed what you’ll accept. Here’s how to transform your body in 3 steps:
Step One: Get Disturbed
You’ve heard it said that emotion creates motion. This is essential when it comes to losing weight. Just like those folks in the before pictures, to transform your body you must first decide that you can’t live another day in the body you currently have.
It’s time to get your emotions stirred up. Make a list of all the reasons that you must lose weight and get fit. Get disturbed!
Step Two: Get Focused
Without clarity it’s very hard to get where you want to go. Now that you’re disturbed with the body you have, it’s time to decide what the body you can accept looks like.
I want you to think in concrete and specific terms. Just like the captions under those before and after pictures - “Suzy lost 25 lbs”, “Mike lost 8 inches from his waist”, “Jenny went from a size 18 to a size 6″ .
Get a clear picture in your mind of what you’ll look like in your after picture and visualize what the caption will read.
Step Three: Get Moving
The time spent between your inspiration (now) and your action determines whether you will succeed or fail. Don’t allow yourself to get stuck between inspiration and action - there is always something that you can do right now.
Don’t you agree that you’ll be happier living life in a fit, healthy and attractive body, rather than the body you have today? Of course you’ll be happier.
I’ve helped scores of clients just like you finally lose their unwanted weight.
I am here to take you from your before picture to your after picture, however, you need to bring something to the table - you need to make up your mind about what you’ll accept of yourself.
What will you accept?
Got Stress?
Exercise is the number one thing that you can do to relieve daily stress. A good workout will get your mind off of your bills, your boss, and your endless responsibilities. It’s been said that if exercise were a drug it would be the most powerful medication on earth!
Healthy Man’s Steak
Eggplants offer a host of health benefits due to their many vitamins and minerals as well as important phytonutrients which provide antioxidant activity. When you select eggplants look for ones that are firm and heavy for their size - also avoid ones with discoloration or bruises. Serve your Healthy Man’s Steak as a side to grilled chicken breast for a delicious and well balanced meal.
Yield: 6 servings
Here’s what you need…
* 2 eggplants, cut into 3/4 inch thick slices
* Salt
* 1 Tbsp. olive oil
* 1 Tbsp. balsamic vinegar
* 1 Tbsp. chopped fresh parsley
* 1 tsp. dried oregano
* 1 small clove garlic, minced
* Freshly ground pepper
1. Sprinkle the sliced eggplant with salt and drain in a colander for about 30 minutes.
2. Preheat the oven to 450 degrees. Coat a baking sheet with nonstick cooking spray.
3. Rinse the eggplant with cold water and pat dry. Arrange in a single layer on the baking sheet. Bake for 20 minutes, turn the eggplant over and bake for 5 more minutes, until golden brown.
4. Stir together oil, vinegar, parsley, oregano and garlic in small bowl. Season the eggplant with pepper and brush tops with the oil mixture.
Nutritional Analysis: One serving equals: 52 calories, 3g fat, 6g carbohydrate, 4g fiber, and 1g protein.
Motivate your friends, family and co-workers! Use the “refer a friend” link below to forward this newsletter and subscribe your friends.
Forward This Newsletter - Refer a Friend
Hassan
March Boot Camps
Location: Real Fitness Trainers
March 2nd- April 3rd (Mon, Wed & Fri)
Time: 5:30am and 6:00am - Byron
6:45am – Nitro
10:00am & 11:15am - Hassan
March 2nd – April 4th (Mon-Thurs & Sat)
Time: 6:30pm (Mon- Thurs) – Hassan
Time: 11:00am (Sat) – Hassan
Location: Stone Mountain
March 3rd – April 4th (Tues, Thurs & Sat)
Time: 5:45pm (Tues & Thurs) – Ron
Time: 7:30am (Sat) - Ron
Cost: $199.00 for 5 weeks
Returning boot campers get a 10% discount
Take steps to a healthier lifestyle today by contacting:
Real Fitness Trainers: 404-406-5798
bkedmu@aol.com
The week of January 26 was awesome as I started free weight squats and my back feels good so far.
As usual all muscle groups were worked: chest, back, shoulders, legs, biceps & triceps.
My chest seems stronger but at times I just seem to feel that it’ s a slow process.
I was strong at doing pushups 3 x 10reps. I did the usual free weight presses with flys.
The flat and incline bench is still the most challenging for me.
I started the free weight squats with the bar alone and then 20 pounds were added = 70pounds.
I really felt good doing these as my range of motion was in rhythm to my reps.My hamstrings are getting stronger along with my calves.My back seems stronger when I pull up.
One arm rows were great as I did 35 pounds and the last round(4th time) I did 50 pounds at 5 reps each hand Triceps dips are awesome as I can really feel them work.
I worked my shoulders using the 45 pound bar. That motion sure burns but very effective.
I also did the old school laterals and front raises called the “gauntlet”.Leg press is always a challenge and I’m trying my best to get to like it.
The week of February 2 was not as brilliant as I got the flu.I did not work out for 2 days.
I worked all my muscle groups but with low intensity as I was feeling weak.
I’m still recovering and hopefully will be back in real action as soon as I get my strength back.
February is the month that most people revert to their pre-New-Year’s-Resolution habits. Have you given up on your fitness goals yet?
“If you are looking for an excuse to fall off the wagon, the universe will provide one.”
That was the lesson that Oprah shared in her recent confession about her ongoing struggle with weight. Oprah knows how it feels to fall off the fitness wagon; in the January issue of The Oprah Magazine she described her recent 40 pound weight gain.
Her testimony was filled with valuable insights for anyone else prone to relapse. There was a hidden cycle that I found in her story - one that exposes the process of falling off the wagon.
1) You Fall
Your fall off the wagon could take place in a single moment, or it could be the result of a drawn out process. Oprah described her fall as one that happened slowly as a result of health problems. These health problems became her reason for not exercising.
Illness, vacation, holidays, changes at work or any other change in your schedule are all things that’ll get you off the wagon. Once you’re off the real damage begins.
2) You Surrender
There comes a point after you fall off the wagon that you simply throw your hands up in the air and give in. For Oprah this was a dramatic moment. “I started eating whatever I wanted - and that’s never good. My drug of choice is food. I use food for the same reasons an addict uses drugs: to comfort, to soothe, to ease stress.”
This is the most destructive part of the cycle. You remove all expectations from yourself and as a result you plummet into an unhealthy realm. The progress that you’ve made toward your goals is lost and even more weight is gained.
3) You Hit Bottom
Inevitably there comes the moment when you hit bottom. Your body shows the new weight gain and you feel awful about it. For Oprah it was a sobering moment. “I felt completely defeated. I thought, I give up. I give up. Fat wins.” She went so far as to say, “I felt like a fat cow. I wanted to disappear.”
While hitting bottom is never a fun experience, it is a necessary one. The pain must become great enough for you to turn it around and take the control back.
4) You Take Control
Now comes the good part. When you hit bottom you were out of control, now you’re ready to once again grab the reigns. Oprah says that “These days I’ve put myself back on my own priority list.”
She plans to get an hour of exercise five or six days a week, as well as eating healthfully and reordering her life to include time to replenish her energy. Her new goal is to be strong and healthy and fit.
Have you fallen off your priority list, like Oprah fell off hers?
The time has come to put yourself back on that priority list. The time has come to decide that you are worth it.
I’m here to help you do just that. Call or email today to get started on an exercise program that will change your body and your life…just like Oprah.
Think Small
When you eat out, make it a habit to order the smallest portion available. We are programmed to eat whatever is in front of us, even though we’d feel just as full on less. And since portions have grown in recent years, the smallest size isn’t very small at all.
Healthy Chicken Fajitas
This recipe is a wonderful option for a weekday dinner – it’s healthy, delicious and ready in 20 minutes. Serve with low fat toppings like salsa, chopped tomatoes, fat free sour cream or hot sauce.
Yield: 4 servings
Here’s what you need…
* 1 teaspoon Chile powder
* 1 teaspoon salt
* 1/2 teaspoon ground cumin
* 1/2 teaspoon garlic powder
* 1/2 teaspoon onion powder
* 1 tablespoon cornstarch
* 1/4 cup water
* 4 uncooked chicken breasts (4oz each)
* 1/2 green bell pepper, sliced into thin strips
* 1/2 red bell pepper, sliced into thin strips
* 1 medium onion, sliced
* 1 tablespoon olive oil
* 2 tablespoons lime juice
* Lime wedges for serving
1. In a re-sealable bag, combine Chile powder, salt, cumin, garlic powder, onion powder, cornstarch, and water. Add chicken, bell peppers, and onion; gently knead to coat. Refrigerate for 15 minutes
2. Heat the oil in a skillet, empty the contents of the bag into the skillet and cook over high heat. Stir occasionally and cook until the vegetables are tender crisp and the chicken is cooked through, about 7 minutes. Remove from heat and stir in lime juice
3. Transfer to serving dish and enjoy with lime wedges.
Nutritional Analysis: One serving equals: 160 calories, 5g fat, 5g carbohydrate, 1g fiber, and 24g protein.
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Stay Fit!
The Week of January 19 went smoothly though I felt a little stiff due to the cold weather.
I seem to get stronger day by day.
We did the same routine as the previous week except I started the free weight squats with the bar.
I just did the bar alone (45 pounds) to get the proper form and range of motion. Also I wanted to to be real careful on my lower back.
This is because I have osteoporosis and I really do not want to injure myself. But I have to tell you, that weight training does build bone mass and density. My bones are much stronger than they use to be.
Hopefully the weather will be warmer next week so I will be getting to do “warrior lunges” outside.
The week of January 12th went smoothly. I could feel my strength and endurance improve day by day.Though the weather was cold, it was awesome to train.
In a nutshell, I did chest, back, shoulders, legs, biceps and triceps.
My chest seems to get stronger but at a slow pace. My back and triceps are my best muscle group. Triceps pull downs were at 60 pounds.
Dead lifts were unbelievable – I did 100 pounds. My hamstrings were slightly sore. It was a good sore. Pull-ups were fun as I can do 4 reps on my own on narrow grip.
I’m getting stronger at dips on my own though George has to spot me for full range of motion.
My biceps have really become stronger. Barbell curls at 50 pounds and 20 pounds for dumbbell preacher curls.
I have to say, to start a workout, you ought to always have a good breakfast.
I usually have 3 or 4 egg whites with a multigrain toast and peanut butter.
On my way to work, I have a handful of almonds & walnuts. Every single day I have to drink my freshly grated ginger tea. Ginger is a great anti-inflammatory root. After my workout I have my protein shake.
Please feel free to comment on my status or if you have any questions on Health & Fitness.
Mayuri
Repetition does not transform a lie into a truth.
That bit of wisdom came from Franklin D. Roosevelt during a radio address in 1939, and though he wasn’t talking about fitness, it certainly applies to the following fat loss myths.
Myth #1: Eating Late at Night Makes You Fat
The Facts: Your body doesn’t have an internal timer that causes late night eats to be stored directly as fat. Weight gain happens when you eat too much and exercise too little - you could eat too much in the morning, the afternoon, or late at night and it would all result in weight gain.
* Your Solution: Consider how many calories you eat and burn each day, rather than when you eat.
Myth #2: Snacking Promotes Weight Gain
The Facts: Eating snacks throughout the day is actually a great way to keep your metabolism up and to avoid overeating at meals. However, if you snack on junk food then be prepared to pack on pounds.
* Your Solution: When it comes to snacking it’s all about what you snack on.
Myth #3: You Can Lose Fat Without Exercise
The Facts: Exercise and healthy eating go hand-in-hand when it comes to permanent fat loss. Your body needs exercise just as it needs to be fed a diet filled with fresh produce, whole grains and lean protein.
* Your Solution: Accept exercise as a part of your daily lifestyle.
Myth #4: Fat Free Means ‘All-You-Can-Eat’
The Facts: It’s time to close your eyes and mentally erase everything that the 90’s taught about fat-free dieting. Fat-free foods are not the equivalent of flavored air – they contain plenty of calories and often lots of sugar.
* Your Solution: Be mindful of calories when eating fat-free foods.
Myth #5: Eat as Little as Possible for Maximum Fat Loss
The Facts: Eating too little causes your metabolism to shut down and puts your body into starvation mode, and prone to store fat rather than burn it.
* Your Solution: When it comes to fat loss think burn rather than starve.
Myth #6: Diet Pills Work for Fat Loss
The Facts: The only thing that diet pills are capable of burning is the extra cash in your wallet. Billions of diet pills are sold every year – all to no avail.
* Your Solution: Healthy eating and exercise can never be replaced by a pill.
Myth #7: You Should Never Eat Fast Food
The Facts: It’s all about what you order. Fried, processed and salty foods will cause weight gain - don’t order them. Lean meat, salad, vegetables and beans, on the other hand, are available at many fast food chains - order these instead.
* Your Solution: When eating fast food skip the fried items, stick with lean meats and salads.
Trying to lose weight is often a frustrating experience. In a world filled with quick fixes, lasting weight loss is not something that happens overnight. Remember that it took time to gain the weight, so it will also take some time to lose it.
Permanent weight loss happens as a result of a proper exercise and diet plan - my specialty.
Call or reply to this email and together we will customize a diet and exercise plan designed to help you lose the weight, tone your body and feel fantastic.
Don’t Try
The New Year is still fresh and change is in the air. What do you want to change in your life this year? Whatever your goal, apply this philosophy to it: Do or do not. There is no try. This bit of wisdom didn’t stem from a former president…it came from a little guy named Yoda!
Roasted Citrus Cod
Want fish in a flash? This recipe offers a healthy and delicious serving of cod crusted with breadcrumbs and enhanced with citrus zest.
Yield: 6 servings
Here’s what you need…
* 1 cup panko breadcrumbs
* 2 tablespoons unsalted butter (melted)
* 1/4 up chopped parsley
* 1 teaspoon grated orange zest
* 1 teaspoon grated lemon zest
* 1 teaspoon grated lime zest
* 6 (6 oz) skinless cod fillets (1.5 inches thick, with bones removed)
* 1/2 teaspoon salt
* 1/2 teaspoon pepper
1. Preaheat oven to 450 degrees. Line a baking sheet with parchment paper.
2. Combine panko, butter, parsley and citrus zest until evenly mixed. Place the cod fillets on the prepared baking sheet. Season the fillets with salt and pepper. Top with the panko mixture, pressing it onto the fillets.
3. Roast until the breadcrumbs are browned and the cod is fully cooked, about 10 minutes.
Nutritional Analysis: One serving equals: 122 calories, 3.5g fat, 10g carbohydrate, .5g fiber, and 12g protein.
Spread the word. Forward this blog to your friends, family and coworkers .
Hassan
Please visit Wicked Training
January 5, Monday was a tough day as I was not feeling too well. I was coming down with a cold.
Nonetheless I carried through the workout. First I worked on my Hamstrings. I did them at 80 and 90 pounds.
The last set George made me do 100 pounds for the first time. I did three reps.
Single leg was at 70 pounds which I feel good about.
Leg press is always an amazement for me as I can now press over 300 pounds. Today it was about 350 pounds.
I was fatigued out when I had to squat. I only did 2 sets. My maximum weight was 140 pounds which was a real pain for my back. I stopped at rep 5 for set 2. That was it for squat!
Lastly, it was time for my calves which I love to do but I really need to build these babies. My max on this is 120 pounds, 20 reps.
I was not too sore the next day. My muscles felt tired though.
January 6 and 7 I could not work out as I had no energy due to the common cold. I rested and trained a few clients.
Tomorrow is back day! Yay!!! I hope to be stronger…
