Now for those that know me best understand I am not saying people should not workout.
I am however saying there are some things to keep in mind.
1. Adequate recovery is just as important as the workout.
2. You must believe you can accomplish whatever goal you want and those goals should be challenging but realistic.
3. Being fit and healthy is 100% nutrition and 100% fitness. If it was 90% nutrition then I could just sit all day and eat healthy which would be better than doing neither but the truth is both are equally important in my opinion.
4. I would rather someone workout twice a week with gradual progression versus someone who loses 30lbs in three months and stops forever.
5. Everyone should have a basic understanding between anaerobic and aerobic exercise. After this then base your goals on that.
6. Please do more than only run! Work on other training modalities and programs.
7. Get support from the right people and show those that think you can't or won't do it... You will!
8. If you have bought some legitimate devices from an infomercial use them.
9. There is not magic pill if there is please let me in on it.
10. Do not buy into the myths of fitness such as "high reps tone", "crunches get rid of stomach fat", "do not eat after x time", "women get bulky from weights", and so on.
Your Express Fitness Coach,
Jeremy Belter
0 Comments
07-24-2010 6:37:54 AM CST
Below are the answers to an anonymous survey given to Express Fitness Campers about the myths of fitness!!!
What is the number one myth you have learned about fitness versus what you have now learned as the truth?
"1. That I have to work out for long periods of time.
2. Long periods of moderate cardio is not good, no matter how many calories it says you burned.
3. How to eat better and what to eat in order to be the greatest shape that I could be in.
4. you can't spot reduce and what you put in your mouth is just as important as what excersize you do
5. There is no magic pill and not all diets work for everyone.
6. eat more protein
7. I've learned that high intensity workout with strength training is more effective at burning fat versus cardio alone.
8. cardio alone won't work for weight/fat loss
9. That lengthy cardio isn't that helpful. "
I would love to hear your comments on this!
Your Express Fitness Coach,
Jeremy Belter
0 Comments
07-05-2010 8:47:26 PM CST
Anaerobic Versus Aerobic Exercise
The debate is ongoing and misunderstood!
There are some points that need to be made.
1. The harder you work the more recovery you need.
2. You cannot go high intensity for long periods of times.
3. You can go low intensity for long period periods of times.
4. You cannot become an elite marathon runner and an elite sprinter.
5. Training to be great at marathons takes much longer work periods but might be easier in the long run.
6. Most people want a balance of both and this can most effectively done through a solid fitness boot camp protocol.
7. Most busy people should train with progressive intensity more like a sprinter mainly because of time constraints.
Now with two times here are some workouts and some
testimonials from Express Fitness Camps in New Berlin, WI.
0 Comments
06-30-2010 10:23:27 AM CST Here is an example of a workout performed at express fitness camps in New Berlin, Wisconsin. See how local campers are losing up to 20lbs in just two months.
Was this a cheap shot or was she asking for it?
Watch below and decide for yourself!
Many people want to get healthy and fit and they start out with a vengeance. Then some start to slide and unfortunately give up. First off make sure you talk with a fitness professional or whoever you are working with so they can help you stay on track.
Secondly, make sure you are taking a look at the Fitness Triangle. The Fitness Triangle involves weight training, cardiovascular training, and nutrition. That is it a simple formula to understand but more challenging to follow.
All three components are needed for a great exercise program. Inevitably, when I have someone look back they are lacking in one or more areas of the Fitness Triangle.
My main objective is to motivate, encourage, and help as many people as possible become more fit and healthy. Being fit means different results for different people. For example it can mean strength, it can mean cardiovascular endurance and for some it can mean decreasing body fat. One example is the difference between sprinters and marathon runners. Both are fit in their own ways! For some that means losing weight and decreasing body fat, for others it might involve a higher vertical jump and more explosiveness, still others it it might involve making it through a marathon. Regardless of your fitness goals I hope these posts will teach you the truth from my experience, education, and research.
Being a fitness professional there are three main reasons I see why people fail to change their bodies
1. Not changing their nutritional lifestyle. Remember lifestyle changes can take time and for some it comes much faster than others, but always focus on your goal.
2. Not pushing and challenging themselves in their workouts. If you have been walking for years and not seeing the results you want then you must increase intensity levels!
3. Not believing you can change and not making a commitment to change.
So Jeremy what can I do?
Learn about nutrition, seek out those that can help including fitness professionals, nutrition professionals, and anybody else that can help. Make a commitment that you will stick with this new lifestyle but if you slip up then start again tomorrow. Learn how to set goals and do not let anyone stop you from these goals. Find those that support you and learn from them.
So many people question the benefits of supplementation. I don’t blame you every day there appears to be a new “miracle” supplement. There are a few things to understand about supplementation. First, there is no magic pill or anything that standing alone can get you in better shape. Ask yourself, “who sees the most benefits from Supplementation?” In my opinion it is athletes because they have a sound nutrition and exercise program. Lets go over the facts
1. Supplements do just that supplement your nutrition
2. If your nutrition and lifestyle is terrible supplementation will help, but try to change other areas as well then your improvements will be even greater
3. Not all supplements are beneficial to you
4. Some supplements can be harmful especially when not taken properly
5. Supplements are not FDA approved because they are not a food or drug.
6. Proper supplementation can be beneficial but not as beneficial as doing better at all three (nutrition, supplementation, exercise)
When it comes to life everyone has problems and how we deal with these problems determines the quality of our lives. So many people wish for less problems versus looking at them as opportunities.
What does this have to do with fitness? Well as soon as something goes wrong we stop with our fitness goals, or we wait for the perfect time to get in shape. For example, I hear this one all the time “I am going to get in better shape before I start training.” Wrong answer!!! The right answer would be “because I have gotten out of shape (the problem), I need to start with a fitness professional (opportunity to get in the best shape of your life).”
Overcome your obstacles and wish for more answers. Learn from problems and turn them into opportunities. I believe the more challenging a person’s problems the greater their success in life.
When it comes to fitness and life in general goal setting is crucial. So many people today do not have goals, have lost track of their goals, or just simply do not know how to set goals. I sit down with people and go over goals on a regular basis and here are 5 bad goals and then I will write down 5 great goals.
1. I want to lose weight
2. I want to get stronger
3. I would like to make more money
4. I want to be healthy
Here are goals that follow the same lines as the one above with much better clarity and focus.
1. I am going to lose 20lbs in 3 months through proper nutrition and exercise.
2. I will be able to do 10 push ups on my toes with perfect form in three months.
3. I will increase my net income by 20% by the end of this year
4. In the next six months I will decrease my body fat percentage by 6% and will drop at least two pant sizes. I will double my strength and learn 3 new techniques for managing stress and then follow through with them. I am going to exercise 2-4 times per week for the rest of my life with continual improvement.
These are just a few examples and do not represent any specific person. Here are some important guidelines for your goals.
1. Write them down
2. Be specific and make some challenging and some easy
3. Make them attainable.
4. Write them in a positive way
5. Update them and look at them on a regular basis
6. Make them important to you (making a sculpture would not inspire me changing peoples lives through fitness is much more inspiring to me)
7. Action is most important (you can want to get in great shape but if you do not exercise it will not happen)
8. Make the process fun and learn from your mistakes
Watching others change their behaviors I see different stages they go through
-First a decision to change
-Second setting goals
-Third following through with a plan
-Lastly making it a lifestyle
The biggest issue that I notice is poeple do not really make that decision to begin with. They just go through the motions and expect miracles to happen. Getting in great shape is a challenge but anyone can do it if they make these stages a priority, find the right professionals to help, and really committ to it .
There are so many beliefs on the “right” way to train. In general the “right” way depends mainly on your goals. Trust me an elite marathon runner trains different then a professional linebacker in football. But both are great athletes in their own way. With that being said I believe for most people, if not all, some variation of the Conjugate Method is best. The Conjugate Method is training different types of strength all the time. This method is best because
1. It keeps thing fresh and new all the time
2. Unlike the standard methods used you can keep improving in all areas of strength
3. You focus on all different reps, sets, weights, and tempo every day versus doing a month or more of the same reps and sets.
4. Some of the best athletes have been using this model with superior results
The only person that may benefit is absolute beginners. They just need a base of conditioning and learning first. For more information please type in Conjugate Periodization in Google.
From experience there are some distinct differences between how the fit think and how the unfit think when it comes to fitness. A few examples, in no particular, order are
- the fit think differently about food
- the fit know when and how to recover from exercise
- the fit know what intense exercise entails
- the fit understand specific measurable goals
- the fit know they will reach their fitness goals not if they will
Basically, their entire psychology (when it comes to fitness) is different between the two groups. This is not to say they are unsuccessful in other areas. In fact many times they are very successful in a lots of areas. On the other hand, when you take the same person and they become more fit their lives are enhanced.
Recently a bunch of people I know have had some very stressful situations, and I hope and pray that everything works out for them. Here is what I want to say about stress:
1. Everyone has different types of stress.
2. Always control what you can and know when you cannot control something
3. We cannot avoid stress it is how we manage it
4. Exercise reduces stress
In today’s world there is much confusion regarding PROPER weight loss and metabolism. The right way to lose weight is to increase your metabolism and not slow it down. In fact, when I ask people how do you increase your metabolism, I get an answer like exercise and diet. What if I told you that you can slow down your metabolic rate through this avenue? Yes without a proper nutrition and exercise program you might lose weight but you may not be increasing your long term metabolic rate. Let’s discuss how to increase metabolism and avoid the yo-yo effect caused by weight loss and weight gain.
First, have you ever known someone that can eat all the time and stay lean, but someone else eats only a few times a day and gains weight? That’s because one of the most important factors to increase your metabolism is gaining or at least maintaining muscle mass. What does this mean for someone who wants to lose weight? A weight loss program must entail weight training to increase or maintain a person’s metabolic rate. Also, when you weight train your metabolism continues far after the session is finished and this great for long term fat loss. The best way to lose fat is to increase the muscle mass so that you can burn the fat. This leads me to my second point, nutrition.
Nutrition is so crucial to speed up your metabolic rate. The issues that come up over and over again is eating to little or eating to much, but even more important is not eating often enough. When a person eats often their hunger is controlled, the body is fueled for energy, they do not lose muscle, blood sugar levels are regulated, and when done long term fat is lost through an increase in your metabolism. But many people are not hungry every few hours so their intuition tells them to not eat. The problem is people are not hungry every two to three hours mainly because they are not used to eating this way, and because their metabolic rate has slowed and will continue to slow down. Solution – Eat every two to three hours any ways!
Thirdly is that many people believe that cardio is the only way to lose fat. When a person does cardio they will burn calories but depending on the exercise program and nutritional intake the person may not increase there metabolic rate in the long term. No it takes a holistic approach of proper strength training, proper cardio and proper nutrition to increase metabolism and to keep the weight off long term.
Finally a long term approach of consistent exercise, small but continuous nutritional changes, and incremental lifestyle changes works the best. An increase in your metabolism means that you can burn fat even while sitting around and although challenging it can be done.
Here are some tips to increasing your metabolism:
Eat every few hours with a focus on 5 or more meals per day
When in a rush concentrate on getting a quality meal replacement bar, shakes, or other healthy snacks
Focus on protein (without the fat) intake along with fruits and vegetables
Eat a healthy breakfast with carbohydrates and protein every day this starts the metabolism for the day
Focus on getting stronger through weight training
Understand that losing weight through increased metabolism takes time, hard work, dedication, and planning
Do not diet because dieting leads to a decreased metabolic rate instead focus on healthy nutritional and exercise changes
You can change your metabolism as you can see from the facts outlined above. Increasing your metabolism takes consistency, focus and a commitment to nutritional and lifestyle changes. This is a lifestyle not a diet!
http://www.fitness-nutrition-weightloss.com/the-metabolic-secret-unfolded.html is where the article is published
Last night my wife and I watched Sports Science. A show I highly recommend to anyone wanting to learn about the human body. This particular episode was “the worlds strongest men” They did amazing things but ironically their bodies showed little stress. Here are some examples:
1. A man was pulling a semi and his breathing was constant. His heart rate did not sky rocket. You and I know that when we carry something heavy are heart rate sky rockets but his did not because of his conditioning.
2. One guy broke cement with his head and there was very little to no impact to his brain. Both men and women lose bone density as we age if we do not do weight bearing activities. On the other hand, if we do we can increase bone density at any age so start now.
3. In almost all cases it looked so easy for them and in one case a nail accidentally went through one man’s hand and he did not appear hurt. This shows his pain tolerance but for us it reminds us to use proper form and to gradually increase intensity. Many people do not know when to increase intensity without getting hurt.
4. Most people would sustain serious or life threatening injuries. Again lifting weights improves are abilities to withstand everyday demands.
How is the possible?
1. With consistent training these participants have increased their bone density even in the skull. Their bones become less likely to break. As we age the best way to increase and maintain bone density is through consistent and incremental improvements in weight bearing activities.
2. With consistent training their muscles become powerful, strong and improve functionality. Most people cannot get to these levels nor would they want to. On the other hand, everyone can function day to day and improve their bodies.
3. Your body and mind adapt to what is done with it. So exercise both the mind and body and push yourselves so that quality of life remains great.
How does this relate to me?
1. Training improves conditioning and strength.
2. Training improves functionality.
3. Training improves bone density.
Obviously these men have been training for years at the highest levels, but everyone can learn from them. No matter who you are, you can improve your functional strength. You can improve for the future so you can have a higher quality of life even into old age. Finally, remember now is the best time to start.
What can I eat?
How often should I eat?
How many calories do I eat?
I used to give general ideas and guidelines but now….Well now I have the answer for you! I can give you a menu for up to 30 days to help you look better. The menu will tell you exactly what foods to eat and in what quantities and it will be all planned out for you. If there is any interest please email me
I am asked what supplements to take and here is the answer. In my opinion everyone should take a good quality multivitamin. Fish oil pills and a pre and post workout out drink if the are working out. All of these products can be ordered online through a company I endorse. Here is that link
On the other hand not all supplements are for everyone and I also take a variety of other nutritional supplements. Everyone does have different needs contingent upon different factors.
If you are reading this you may have procrastinated sometime in your life. I know I have. I see it all the time with prospects as well. They might make up other reasons but much of the time it is them procrastinating.
They believe they will do it in the future. When it comes to getting healthy and fit NOW is the time. It does not matter where you are starting from or even where you are going, at least at first. Just get started!
Some of you reading this might wonder if I am crazy but let me explain. I knew I needed braces for years but had been putting it off. Second, I knew what it cost but did not want to pay for it. Third, I knew that it would be a challenge for me because I like to eat fast (my wife loves my braces) Finally, I knew it would take time for my teeth to look better and I knew it was my last resort. I had tried everything to not get braces.
Getting a fitness Professional is similar. Many people know they need to get a Fit Pro. Many people know the value but put it off. Finally, most people decide, like I did, that it will be worth it.
What makes a Fitness Professional so valuable? The number one thing is that they hold people accountable. By hiring a Fitness Professional many variables cause accountability. First, a person is giving money which makes them usually work harder and do everything possible to see results. Second, most people do not want to let themselves down. Third, many people do not want to let others down. Finally, it is much harder to skip out of working out.
Check your accountability! Are you working out on a regular basis? Are you working to your potential? Trust that you will value these things when you make a time and financial commitment to live a healthy and fit life.
Today I want to talk about some of the success clients have had. I have had people double, triple or even quadruple in strength. One lady lost 35 inches throughout her whole body in a matter of months. Another client lost over 40lbs and went from a size 14 to about a 4. Several clients mentioned that they are the strongest they have ever been while training with me. I am challenging but when you get done with a workout it feels like you have accomplished something. Gradual consistent improvement leads to long term success.
Today there are so many diets. Everywhere you look there is a new trick, idea, and magic something. There are even diet program that are like cults. One in particular has become very powerful and I was frightened when someone told me their story about “diet” that is indeed an occult. Yes it is a subtle cult where people are lured to thinking that starvation is the answer. STARVING IS NOT THE ANSWER to long term weight loss and fitness success. So what is the TRUTH? Here are some keys to a healthy nutritional lifestyle
1. A focus on moderation not deprivation
2. A focus on healthy nutritional foods (fruits, veggies, lean protein)
3. Exercise and an understanding of metabolism
4. A focus on the percentage of fat to muscle ratio more than weight
5. a focus on physical fitness
6. A focus on lifestyle changes not a quick fix
7. A plan that can fit into a reasonable lifestyle
These are just of the few points that I believe in. When thinking about nutrition and permanent weight loss, I believe athletes should be recognized. Muscle needs fuel and your body needs energy. Food then should be looked at for energy, fuel, and maximizing muscle and minimizing fat. Please stay away from starving and focus on moderation.
I believe in the law of reciprocity and I believe in giving back. Many fitness people are working together to give back. The team is working together to sell fitness and nutrition products on the web. The first one is called 7 Minute Muscle and the second one is called Simply Eat
My challenge is for you to get in better shape, lose weight, and/or become more fit. This is a challenge for you reading this to get in the best shape of your life. Right now you might be thinking about how this is NOT possible. The challenge for YOU reading this is to think about how it is possible. How would that look for you? How would that make you feel? How much value would that add to your life? Would it improve your energy, production and give you a better quality of life?
This is not about magic pills, crazy diets, or quick fixes. It is about you and your fitness improvement. If you are sick and tired of outlandish infomercials, broken promises, or deceptive marketing, you have come to the right place.
From this day on you agree to create the life you want. You will change your way of thinking to become as fit as you can.
You agree to search for the truth about fitness and then follow through with appropriate actions. You might want to get into a routine, learn what to do, lose weight, gain muscle, become more athletic, tone your body, or become a fitness enthusiast. Whatever your fitness aspirations and goals are, lets start the journey today.
*before you start any program please talk with your doctor*
Alright, I have heard so many excuses why people cannot get into shape.
1. I can’t afford it. Can you afford not to?
2. I don’t have time. Can you create time? Are you not making time?
3. I am going to die anyway! Yes this is true and you have the choice to live or die the way you want.
4. I have a slow metabolism. Here is what mayo clinic says about a slow metabolism
5. I cannot help it is my genetics. Here is another article to read
“Although there are genetic and hormonal influences on body weight, ultimately excess weight is a result of an imbalance of calories consumed versus calories burned through physical activity. If you consume more calories than you expend through exercise and daily activities, you gain weight. Your body stores calories that you don’t need for energy as fat.”
These are just a few of the excuses that people have for not losing weight, making a lifestyle change, and becoming more fit. The good news is there are so many professionals out there to help. Find the support you need and make a commitment to change. If you follow through you will not regret it.
Today so many people are confused about how to get in better shape and improve their health. One thing that can happen is a person might be told by the doctor to lose weight. So what will they do? They end up on a diet. People that go on diets go off diets. My main objective is to teach people how to eat better and how to support their fitness goals. Keep it simple
1. Eat less processed foods
2. Eat more fruits, veggies, and lean proteins
3. Try not to over analyze things
4. Find an exercise routine that works and add variety
5. Make lifestyle changes
6. Try to improve on a weekly basis for one year and you not regret it
7. Focus on small positive changes not short term miracles
You have to be kidding me! There are so many quick fixes out there and let me tell you most are detrimental. If you starve the body you will lose weight but only temporarily. Food should be used as fuel, for energy, for building lean muscle tissue, and for health. All these quick fix, fad diets have caused serious problems. Please stay clear of them
With all the hype of the movie Fireproof, I thought this would be a good topic. By the way, if you get a chance, please watch this movie. I thought it was awesome but you will have to judge that for yourself.
Like life you will have ups and downs when it comes to your health and fitness. Remember this is a lifestyle and it takes dedication, commitment, and work but I believe you can do it!
You might ask well “how do I fireproof my Fitness and Health”? First you must become educated with health and fitness, then set realistic and challenging goals with a definitive time frame. After that take action! Is it really that simple? YES but remember knowing what to do and doing it are two very different things. Follow through is key.
Go here to get started with exercise http://myhitechtrainer.com/fitness4u/ and here to get started with nutrition.
Some people are curious why I got into the fitness business. Well there are three basic reasons
1. I have always wanted to help people on a deep level
2. I wanted to do something that I am good at
3. I wanted to be passionate about my business
It is that simple. There are other careers that fit this bill, but none like this business does. Truth be told, fitness is not always fun and games!
Many people fail because they do not treat it like a business. When it comes to myself, there is no greater feeling then when someone changes his/her life through fitness.
What does this have to do with you? I am always trying to learn new ways to help clients/customers learn how to see results. Continuing education, consistent reading, and investing in products/services are just a few of the ways that I help you get results.
I am constantly asked “how do I get rid of ab fat?” The answer that I give has always been a combination of intense intervals, strength and proper nutrition.
Exercise should gradually increase in intensity especially in strength and speed. It takes commitment, dedication, hard work and consistency. This is one reason why I recommend Professionals to help you.
Is coffee good or bad? A lot of times it depends on who you ask. If you ask the CEO of Starbucks I bet he says coffee is great:).
There are pros and cons to drinking coffee but it mainly depends on the amount that is drunk. If you Google, “Is coffee good or bad for you” there will be plenty of reading.
My opinion is simple. Coffee in moderation can be drunk and even used to your advantage while exercising. If you have not built up immunity to caffeine, it can be cycled to give you a boost during exercise. The key with caffeine and coffee is moderation.
Many people underestimate the importance of building muscle for long term weight loss. In fact, other than nutrition muscle is the single most important for long term weight loss. One pound of muscle burns many more calories than a pound of fat. Although, the exact number depends on the person, it is suffice to say more muscle correlates to less fat. In fact, I believe that most people that add on 5-10lbs of muscle are much more likely to keep the weight off for life. Just remember supportive nutrition is part of the entire equation.
So many people seem to eat more and keep the weight off. I believe one reason for this is because of “Zig Zag Nutrition” Basically, a person changes up caloric intake and this increases metabolism. Although, it must be done properly. For further reading please go here or here
I am always asked what is the solution for fat loss especially in the midsection. Well the truth is I have the Magic Solution
1. Proper nutrition
2. Build lean muscle tissue
3. Incremental increase in strength and endurance
4. Consistent and continuous effort
There you have the Magic Solution to your long term weight loss efforts. By the way talking about it is much easier than the follow through. If you want some ideas about nutrition you can go to a company I endorse here
The question in this article is “does calorie restriction lead to longer life?” There are a few things to remember here. If you eat less, you will lose weight in the short term, but you might gain weight in the long term. On the other hand, constant caloric restriction will lead to a slow metabolism and many other side effects. So what is the answer to long term weight loss?
In my opinion it take a faster metabolism through proper nutrition, intense workouts, as much lean muscle as you can get, and a lifestyle of moderation. Eat healthy, get stronger, get moving, eat often, and live with passion!
Myth: That pain will help you gain or improve your fitness level.
Fact: Although some muscle soreness is to be expected, you should not be sore for more than a couple days. If you are sore for more than a couple days, you most likely over did it. Workouts should be progressiveand increasingly challenging, but please start slow and gradually improve. If you experience pain during an exercise you should stop the exercise and find an alternative. If the pain is consistent you should seek the advice of a doctor.
Myth – You have to diet by eating less for LONG TERM WEIGHT LOSS!
Fact – You have to learn good nutrition and make lifestyle changes. When you eat right you should never be hungry. You see most people do not eat often enough. What happens after that? They crave bad foods and will eat whatever they can. Eat more often and you will reap the benefits.
Myth – There is one best nutrition plan for everyone.
Fact – I know many healthy and fit people, and each eats differently. The fact is although there are some definitive truths about nutrition not everyone will or even should eat exactly the same.
Myth – Getting in great shapes takes too much time
Fact – Getting in great shape takes time, but no more than 4 to 5% of the time available to you In some cases less than that and in some a little more. These number are based on working out five days a week for one hour.
I know there are plenty of busy people out there and your time is important. I have noticed those that get in better shape tend to get more done in less time. Please create the time to exercise by getting in a daily routine or even every other day.
Myth – Crunches and other ab work gets rid of ab fat.
Fact – The fact is you need to get rid of fat in your whole body. You can never get rid of fat in one area. This is knows as spot reducing. Ab work strengthens the muscles but does not magically make fat disappear. You must follow the fitness triangle. The fitness triangle is cardio, strength training, and nutrition.
Myth – Long bouts of cardio is best for LONG TERM WEIGHT LOSS
Fact – Consistent gradual lifelong improvements in strength, interval training and nutritional lifestyle changes are the keys to long term weight loss.
This article discusses boot camps as the next fitness craze! What is the truth about boot camps? In my opinion they will continue to grow and will stay around. I do not think it is just a craze but more of an efficient, effective fitness solution.
On the other hand, one on one training and smaller groups are not going to dissipate into thin air. My advice weigh the positives of each and then decide. I know many that use both forms at different times. Try different things get out there and get results!
Have you ever wondered why some children are so thin/lean? For example, my 9 year old nephew has eaten the biggest bag of popcorn at a theater… BY THE END OF THE MOVIE! After doing research on the net that is 1500 to 2000 calories.
How does he stay very fit? It comes down to activity level but also how they eat. For example, most times children that are thin do not over eat they will stop, and then eat a few hours later. It seems they are eating all day long but never really eat a lot at any one time. In my opinion eating often with high activity levels are they keys for children staying thin.
As everyone knows the economy is not the best right now. For many people that means that they are thinking of stopping their fitness routine. BUT WHY?
Many people can cut back in other areas of life and save. Boot Camps and small group classes are very reasonable in price and high in value. For example, one or two nights at a restaurant could pay for one month of boot camp/group training.
Secondly, I believe and studies are showing that better health and fitness leads to a decrease in lifelong health care costs.
Thirdly, it is an investment in yourself. Remember value is added for what you get and you are worth it.
Today as I was driving back from my boot camp when I saw one of my old campers running outside. That is what fitness is all about.
She is dedicated to working out early in the morning. She is a mother and has a full time career, but she still makes time for exercise. I was smiling ear to ear because I am in this business for you to see results and make a commitment to lifestyle changes!
In this world action equates to rewards and when your in doubt about what action to take… Here is a secret just take action!
I do not know how many times I here “I do not have time.” I am here to tell you that you have to create time. Also, you can get great workout in 10 minutes or less. You might be thinking that I am crazy but let me give you an example.
Take 30 seconds after each exercise and do each exercise for one minute completing as many as possible. Always warm up before exercise and always practice good form. This is not for the beginner.
1. Push ups
2. Jump rope
3. Squats
4. Up/Downs also called a burpee
5. Chest Press
6. Lunge into a curl
7. Squat Jumps
Even an extremely advanced person can get a great workout if they are pushing themselves.
Is being fat genetic? Nope, sorry! Ok maybe 1-5% I am always amazed at the slow metabolism myth or the genetic myth. The truth is that obesity is an environmental influence. Even Mayo states clinic states “A low metabolic rate is unlikely to cause obesity.”
Causation versus correlation is what is important here. Example if someone notices an obese child and also obese parents, that person might say “they have bad genes.” What is the reality and truth though? Most of the time being overweight is a person’s environment not their genetics. Just because there is a correlation among overweight parents and overweight children does not mean genetics causes them to be overweight.
In my opinion, environment and how we treat the body is the number one cause of obesity. Trust me I understand how environment can influence a person’s health. If you went to college and had “environmental fun” you know what I am talking about:)
The great news is we can control our environment. We can control how we treat our bodies and most importantly we can look and feel great.
If you are like me time is of great value to you. Some of you might not like to here this next part, but the truth is I do not think you need hours of exercise a day. In fact, I believe in “intensity over time.” A shameless plug is that I am offering the “Fat Blasting Boot Camps” that focus on intensity over time so you can receive fast, quick, and effective workouts. If you are a busy mom, business person, or executive these camps are for you. For more information go here
The truth of the matter is that to much cardio can burn lean muscle tissue instead of burning fat. What was that? Yes you can lose lean muscle tissue if you do to much cardio and are not eating properly. I avoid that by using three pronged approach of balanced nutrition, intense short intervals, and finally strength. Unless you are competing in long distance events “intensity over time” is where it is at!
Have you ever been called a dreamer? I know that in the past I have been called a dreamer. The truth is I believe that dreams can be thought of as challenging goals.
One challenging goal for me is to get Milwaukee to become more fit. For more people to take my challenge and to learn how to get in better shape. You see you can get in the best shape of your life or accomplish any other dream if you take action.
Take control and start now! To see how my clients are taking control, you can read these testimonials and get started by going here
My name is Dan. Before I started training with Jeremy I had about a 10 year slide in health. I put on a lot of unwanted fat from poor nutrition and lack of exercise. I had several injuries such as back, shoulder and wrist which challenged other attempts of getting back in shape. I tried many times on my own but failed miserably and resulted in either quitting with limited results or from further injury. I really wanted to get back in shape but felt hopeless.
I’ve been working out with Jeremy for three months now. From the beginning I’ve learned a tremendous amount on how to eat and how to work out and why things work and other things don’t. This is info that I can take with me for life. From the first week I felt a boost in energy, confidence and reduced stress greatly. Workouts are short, intense, and challenging. I started doing an half hour twice a week and now three times a week. It’s not just hitting the machines. We work with kettle bells, weighted vests, and body resistance to maximize results and keep things fresh. I find workouts challenging both physically and mentally.
Most importantly are the results. In three months I’ve decreased body fat from 35% to 24.8%. In real terms it shows as 4 inches off of my waist. It also equates as about 20 pounds of fat removed from my body and replaced by 15 pounds of lean muscle tissue. By appearance I look a lot leaner. People think I lost a massive amount of weight. Starting out I was only able to bench press 140lbs twice. Now I am able to bench 200lbs seven times. My cardio health is improved and energy levels are up. I feel I improved my quality and longevity of life. I look forward to continuing to work with Jeremy. More results will follow.
Unless you have a medical issue, most average people can get very fit. I have seen it happen for the average person. They have the desire and are willing to pay the price. They start working and never give up. What is your Fitness Potential? Are you there now? Here are three easy steps to get started…
Decide what you want
Gradually and continually improve
Never give up
If you take those three steps into your lifestyle, you will do unbelievable. The shameless plug is to hire a fitness professional to help. They can increase the intensity, make you accountable, make it fun, and ultimately improve your results!
I am constantly asked “Jeremy what is your motivation?” My motivation is my faith, wanting to make this world a better place, a genuine desire to help others, to be unique, and to be the best that I can be. This is continual process.
When it comes to fitness I know the psychological, emotional, and physical changes a person goes through. I know how great this feels, and I want you to experience the same changes. There it is short and simple. What is your motivation and how can you use that to get in better shape?
One thing I have learned as a Fitness Professional is those that succeed are consistent. They workout on a regular basis and do this for a consistent amount of time. They also work out with increasing intensity until they reach their goal. For other weight loss tips I like this blog
Today the boot camp workout was done with pumpkins. Sort of funny but effective! What you use for resistance is not always relevant. The ladies not only got a great workout, they received a pumpkin as well. If you do a Google search for pumpkin workouts you will find this is a great way to workout.
I am the drill instructor for early morning boot camps in Brookfield, Wisconsin. If you are female in the Brookfield area I recommend you try a camp and see how one camper has lost 19 inches in just a few camps. Challenge yourself to do what it takes to see great results.
Fitness Boot Camps are growing at a rapid pace in the fitness industry.They have so many great attributes such as low investment and high return on results.They provide expert leadership with a social aspect but at the same time are great workouts.
On the other hand, boot camps can have a downside. Many fitness instructors want to start and run a boot camp without having the necessary skills to do so.Here are 10 tips to a safe and effective boot camp:
The Top 10 Boot Camp Safety Checklist
1.) The Instructor(s) Must Be Certified With Nationally Recognized Institution.If the person only has to pay for a certification you might want to stay clear.This can be an issue of safety.
2.) The Instructor must know what it takes to be in good shape and in some cases they might be out of shape.The best fitness professionals have the knowledge but also follow through with actions.Most people want to take advice from people who are in great shape.
3.) The instructor must make the exercises appropriate for all levels.The more fit you are the more advanced the exercises should be.The less fit you are the less advanced the exercises should be.There is always a modification and the instructor should know of plenty.If they cannot you should leave the class.
4.) The Instructor should be available for questions before and after class.This is important to determining the individuals’ needs and wants.Focus on a professional that cares about you and the group combined.
5.) The program should emphasize body weight exercise with a progression to weight training exercises. There should be a great focus on form first and foremost.Exercises need to be mastered before an instructor increases intensity levels. A red flag should be raised if you are being instructed to add weight to a movement that you have yet to master with your body weight alone. This will lead to injury!
6.) The training system must focus on interval training body weight exercise and cardiovascular intervals as well. High-Intensity Interval Training is scientifically proven to burn 9x more fat than the aerobic training alternative, so it is critical that both the resistance training AND cardio programs provided incorporate intervals since the goal for most people is fat loss. Most people want an athletic lean look and this is accomplished through circuit training of varying intensity levels.The best fitness professionals can create workouts with little to no resistance except the body.
7.) The program must have a sound nutritional plan. The instructor should be adamant about you following this nutritional plan but it should not be a fad diet.The plan should focus on healthy nutrition not some dieting tricks.It should provide both nutrition guides for Males and Females.
8.) The program should have a website along with an interactive community for everyone to be a part of. Bottom line, if the boot camp program in question does not have a website in this day in age it is not worth your time and money.There are fitness professionals that do not treat this as a business but it is.You want support from others what better way then having a community that is all in this together.There are so many free communities out there today so the instructor should have an online social community.
9.) The program should have testimonials of all sorts.Their previous clients should have results and be raving about all of the benefits that they have received from the program. Ask for before and after pictures and written or video testimonials of their services before signing up.And remember, it’s NOT just about the weight loss. Benefits should include, but not be limited to, increased energy levels, dress/pant size reduction, improved health profiles, increased strength and flexibility, less joint pain, etc.
10.) There should be a free trial of some sort.Many of the most successful camps do this.Why? Because they are confident in what they offer and the benefits it will have for you!
After college I lost sight of my hopes and dreams.I had gotten in the worst shape of my entire life.Well that all has changed and being a fitness expert, I have found some great exercises that work better for quick, effective workouts.People are always asking me how do I lose stomach fat and what exercises can help me lose fat.
The best exercises are full body exercises. The exercises that help lose fat are the best for helping someone gain muscle as well.These exercises all have one thing in common: They work many muscles of the body and they work the biggest muscles of the body.
Research and real world experience dictate that these exercises burn more fat and have the greatest impact on the body. Taking this a step further….
Let’s drastically increase results by selecting TOTAL BODY EXERCISES within each TOTAL BODY WORKOUT! For example the squat has been known as one of the best exercises. However, the squat becomes UNSTOPPABLE for transforming the body when you add in another movement such as a press or row.More movement means more calories burned in less time.
It’s as simple as the Dream Body Equation below:
Performing Total Body Exercises Within Each Total Body Workout
More Muscles Recruitment =
Greater Caloric Expenditure + More Muscle Work =
More Fat Loss + Greater Lean Muscle Tissue
These exercises create a love/hate relationship.Love because of the awesome fat burning/muscle building results they provide to create a lean healthy body. Hate because they are challenging creating a pool of sweat in a short amount of time.Trust me these workouts are not for the treadmill walkers.
Here is the top 10 list of “Fat Blasting” exercises:
Exercise#1- Step up curl or press
Exercise#2- Kettlebell swings, cleans, and Jumps
Exercise#3- Lunge variations with another movement. Examples would be reverse lunge with a curl, lunge with med ball press, and reverse lunge with a row.
Exercise#4- Plyometric push up, push up into a burbee and so on.
Exercise#5- The Chop- Dumbbells, Kettlebells, Med Balls, Bands, or Sandbags
Exercise#6- Olympic Lifting Variations: Dumbbell or Kettlebell Cleans, Snatches, High Pulls
Exercise#7- Jump variations with or without weight such as tuck jumps, squat jumps, and lunge jumps.
Exercise#8- Med ball shuffle slams, med ball jump slams, and med ball explosive drills of any kind
Exercise#9- Weighted punches with jumps or burbees.
Exercise#10- sprints with periods of push ups, squat jumps, or any other exercise above.
I hope you take my advice and focus on intensity over time.I hope you use these exercises to your advantage and focus on quick, effective workouts.Results in less time are what you want.You want to bust through your plateau and create a lean, fit body.
I’ll be sharing some more great exercises for those specific trouble spot areas (e.g. legs, butt, abs, chest, arms, etc.) that are holding you back from “blasting fat” in the days to come
If you are reading this you know there is hope. You are searching for the truth! Why have you not been able to lose weight? Why are you unable to stick with a program? Is there any hope left? I am here to tell you there is hope. You can can see results and you can become fit.
Stop looking for a miracle solution and focus on lifestyle changes. Get into a routine and get started today. You are here for a reason. You have hope and you know that there must be an answer out there.
Focus on what you can achieve. Focus on what you are willing to do. Focus on finding the key people to help you and you will succeed. Take action and do it now!
You know I get clients all the time that are not ready for the committment to train. I tell people the truth and I do the best to let them know the truth without taking hope from them. Truthly if me saying that something is going to be a challenge turns them off…. Well they are probably not ready for a change. They might and have even blame me for not taking action. Well show me you can do it. Prove it to yourself and to the world. But please if you are reading this take responsibility for where you are in life.
The truth is anybody can get in better shape. Anyone can lose weight and keep the weight off for life. But not everyone will in fact many will not but for the ones that do it makes it all worthwhile. I get so much satisfaction out of the ones that are ready. The ones that have made a decision to change. Do not let anyone stop you from your dreams this is your life.
Life, like fitness, is full of decisions. Should I work out today? Should I hire a fitness professional? Should I join a camp? Should I do cardio or should I lift? Sometimes we become paralyzed with so many decisions. Keep it simple and take action. I am learning really quick action is better than not taking action.
There are very few decisions that cannot be changed. Decide what you want and take action. If you want to truly get fit you will need to take massive action. You will need to get moving and you will need to change your habits. If you want to stay the same, do not take action and keep doing what you are doing. If you want to make little changes, then take a little bit of action. But if you want to be fit for life take massive action and then figure out how to stay there. Truth is staying there is much easier than getting there.
Traditionally, people who workout do straight sets. Straight sets mean you simply do a certain amount of reps and then take a break. After that break from lifting, you go back to lifting again. The break time depends on your goals but can be as long as 5 minutes. This type of workout can be boring and often very ineffective.
So, what’s the problem with this format? Well, though straight sets are extremely easy to comprehend for people new to fitness, they are also an extremely inefficient way to order your exercises. In most commercial gyms you’ll typically see someone perform three sets of 10 reps for let’s say the bench press. They do the same amount of reps, go look out a window, talk with some friends, Look for the latest news or scores on the television, and then slowly head back for the next set. In general, most people, men in particular, will take up to 5 minutes between sets. The sets usually take way under a minute for every 5 minutes of rest. They are working out only 1/10th of the time.
A much more effective and time-efficient approach to ordering your exercises is though supersets, trisets, or circuit training. Here you’ll perform one exercise, rest for a short period of time, then perform another non-competing exercise, rest for a short period of time, and so forth. Alternating sets allow you to work different areas of your body when you would otherwise be resting with the straight set format. The great part is by working different parts of the body you will recover and do more work in less time. Here is a definition of the three different formats:
1.)Supersets: Alternate between two different non-competing exercises (e.g. upper body and lower body such as push-ups and lunges)
2.)Trisets: Alternate between three different exercises (e.g. push, pull, and lower body such as push-ups, rows, and lunges)
3.)Circuits: Alternate between four or more different exercises
Though supersets and trisets are excellent alternating set options, I believe circuit training is by the far the best option time and time again. To demonstrate why, let’s examine my favorite circuit training template using timed set intervals:
The 50 -10 second Five Exercise Circuit: You will alternate between 50 seconds of work and 10 seconds of rest for all five exercises in the following 5-minute circuit:
Exercise#1- Squat Jumps
Exercise#2- Push Ups
Exercise#3- Reverse Lunges
Exercise#4- Bicycles
Exercise#5- Sit Ups
Perform this circuit up to four times for a 20-minute total body fat burning workout.
Basically, in the same 15 minutes of rest time between doing three you could do an amazing and much more effective 15 work sets! Plus, the intensity on each exercise will be just as high as in the straight set format because in this five exercise circuit you will have full recovery with over four minutes before you return to any given exercise (just as you did with the straight set format described earlier).
To recap, the key to creating the optimal hormonal environment for fat loss is to perform each exercise with maximal intensity while separated by brief rest periods in order to accumulate a high volume of total body work in the shortest amount of time possible. Circuit training provides for the best of both worlds and is thus simply unmatched for simultaneously maximizing fat loss and lean muscle gain. Here is a sample of how you could set up circuit training:
1. Professional Guidance
2. Peer Support
3. Accountability
4. Friendly Competition
5. Social Energy
Boot camps are guided by a professional to help challenge you. Peer groups act as a team and this makes everything more fun and competitive. You are held accountable to the leader and to the peer group. Healthy competition is fun and rewarding and you get this from boot camps. When you have groups of people there is energy for you to build upon. For more information check out here
This simple list will help you realize if you are doing things all wrong
1. Being inpatient because it takes time
2. Dieting instead of learning how to eat
3. Giving up never works for weight loss
4. Not having support and/or a plan because it will be challenging
5. Not working hard enough and going through the motions
There you have it. If you can avoid these and commit to:
1. Being patient…it will take time but you will see results
2. Learning good nutrition and learning moderation is key
3. A short program does not constitute a lifestyle change
4. A fitness professional or anyone who desires for you to do well latch onto.
5. Challenge yourself with quick, effective workouts
This might be controversial but it is really not intended to be. In my opinion walking does not do a lot of good for weight loss!
Now don’t get me wrong it does have more benefits than sitting on the coach eating potato chips or Cheetos. It is better than going to a restaurant, that will remain nameless, where the average calorie count is over 1000 bad calories per plate. If you have not done any exercise it is going to have benefits, and I recommend actually starting slowly with walking, swimming, or other light cardiovascular activities.
On the other hand, I will have people that say they walk and I think that is great. But the question is this, “how is what you are doing working for you?” If it is not working for you, then you should change plans. Your goals should be in line with what you want to accomplish. For example, I watch people change their bodies completely at the gym while others remain exactly the same from doing light cardio. Now if your goal is to maintain then this is great but if you want to lose fat and get more fit; please change it up!
Here is a list of the top ten foods that you can eat on the go:
1. Apples
2 Bananas
3. Nuts
4. Protein Bars
5. Protein Shakes
6. Carrots
7. Blueberries
8. Dried Fruits
9. Carrots
10.Pears
Many fruits and veggies are quick and easy. As you can see protein is much more challenging to get on the go. The best way is to have everything planned and ready for the week. Remember fast foods do not have to be bad foods.
This may or may not apply to you in regards to Black Friday, but chances are it applies to your life one way or another.
You see, I predict that untold numbers of people got up super early today and went shopping on Black Friday. I also predict these folks either skipped breakfast or grabbed something sugary on the way out the door.
Then at some point, when their shopping frenzy has begun to die down, they’ll plop down at a food court and load up on greasy fast food or something very close.
Not good for fat loss. Not good at all.
If you want to shed pounds and inches you just have to eat a solid breakfast. It sets the tone for your metabolism for the entire day. Taking the time to plan what you’re going to eat for breakfast the night before is more than worth the time if you’re serious about melting fat off your frame.
But look, sometimes you just don’t have time for it. Sometimes it’s the day after a holiday and you’re not firing on all cylinders. No reason to fret. You can reach for a great tasting meal replacement shake that will stoke your metabolism and help you burn fat all day long.
People ask me all the time what brand I recommend. Simple: Prograde Lean. Why? Because it tastes amazing and will keep you full for hours. It’s just what the fitness pro ordered on a day like Black Friday.
If you’d like to try Prograde Lean for yourself, well, if you hurry you can get it on sale today. The Prograde Nutrition Thanksgiving Week Sale ends TODAY at 11:59pm EST. You can save 11% off all of their products. All you need to do is use their coupon code when you checkout.
Place your order. And when you get to the coupon code simply type in the word:
thanks
(Yes, that’s the word ‘thanks’ in all lower case letters)
If you’re a busy person on the go, and you’re serious about fat loss, then I highly recommend giving Prograde Lean a try. I know it took them nine months of taste-testing to get the chocolate flavor just perfect. It really is delicious!
Yours in health,
Jeremy
PS – Again, the sale ends TONIGHT, so if you’re thinking some Prograde Lean would make your life easy then you need to order right away before you forget. http://jeremy.getprograde.com/lean
Well it is estimated this is how many calories are consumed at an average Thanksgiving feast.
No wonder why we all gain weight over the holidays.
However, where some people may gain a pound of fat or more from this single meal, you could be one of the few smart ones who eats more turkey on Turkey Day and less of the other high-fat and/or high carb foods like stuffing, mashed potatoes and gravy, and all those tasty pies!
You can eat any treats but it must be in MODERATION. Focus on having your treats but make sure you eat plenty of the good foods along with water. After all turkey is loaded with lean protein that will help you build muscle, burn fat, and control your typically insatiable holiday appetite.
Try to maintain exercise during the Holidays and always focus on eating throughout the day. You know of uncle (lets call him BOB) who does not eat all day and gorges at the Thanksgiving meal. You will want to avoid being remotely close to uncle Bob!
To make this transition as seamless as possible for you, today I am going to show you how use your left over Thanksgiving turkey to build muscle and burn fat
You can’t really miss it on the Internet these days. Seems like everywhere you look there’s another company promoting the nutritious Acai Berry as a weight loss miracle.
And that’s why I thought it was critical to write you today. I want to make sure you know my opinion on the subject.
First, you know better than to believe you’re going to pop some pills – ANY pills – and have the pounds and inches melt off like magic. If you’ve been listening to me for any length of time you know true fat loss comes from a variety of factors, including exercise and proper nutrition. THERE IS NO MIRACLE QUICK FIX!
Second, any fitness expert worth their fees will tell you that any diet that promotes you eat any one food all day long and then eat a sensible dinner, well, don’t bother. Yes, you will lose some weight short-term, but as soon as you go back to your old eating habits – and you know you will – you know exactly what happens.
Third, the Acai Berry contains VERY powerful antioxidants and it is getting a lot of good press for that very reason. Yes, antioxidants as in the extraordinary nutrients that help fight the free radicals associated with aging, cancer risk and other degenerative diseases.
And while on the subject, I wanted to fill you in on something that has recently come to light. Did you know that coffee berries (the berry that covers the coffee bean) is one of the most powerful antioxidants on the planet? It’s something researchers have discovered in recent years.
What’s really cool is my friends at Prograde Nutrition have just created an amazing Whole Foods based Anti-Aging formula calledPrograde Longevitythat includes both Acai Berry and Coffee Berry. Oh, and it also utilizes Green Tea, Pomegranate, Wolf Berry and Biovin Grape (Red Wine extract.)
Just to give you an idea of how powerful this formula is, well, you’d have to eat an entire POUND of raspberries to get the same ORAC value. And in case you’re not familiar with the term, ORAC stands for Oxygen Radical Absorbance Capacity.
The best part is their having a Thanksgiving Week sale to celebrate the launch of Prograde Longevity. From now until Friday you can get 11% off Longevity or any of their other exclusive products they offer.
You can check out Prograde Longevity for yourself by clicking here
Just be sure to enter this coupon code in when you checkout: (yes, it’s all lower case)
thanks
Oh, and just so you know, you can’t find Prograde products in stores anywhere. They’re so exclusive they only let fitness experts work with their company to help them get the word out.
BLAST FAT,
Jeremy Belter
www.jeremybelter.com
PS – Remember, Prograde’s 11% off Thanksgiving Week Sale ends this Friday at Midnight EST, so be sure to get over there now by clicking here
As I see it people have stages they go through when it comes to becoming healthy and fit. Here are the top stages of fitness.
1. The decline phase
2. The quick fix phase
3. The sick and tired phase
4. The education phase
5. The decision phase
6. The action phase
7. The accomplishing phase
The first stage is a decline in fitness from your past peak fitness level. Most people have declined significantly but almost all have declined in their fitness level.
It would be nice if everyone would skip the Trying Phase. It is the magic pill phase. Some believe it will work, some know deep down inside it won’t but want to give one more miracle solution a try. Others just do not want to pay the price for results, so they take the easy route filled with frustration and no long term results.
The next step invovles pain or getting great pleasure. The person realized that they need to change what they are doing. It is not working. Everything they tried was in vein. If someone is not to this phase it is challenging for them to see the light. They think they can do some crazy diet or just lift a couple of weights and bam they are in great shape! COME ON… IT DOES NOT WORK THIS WAY!!!
The education phase involves searching for the TRUTH. They find out what works and what has worked for others. They consider actually investing in themselves to become fit and healthy.
The decision phase is simple but crucial. They make a conscious decision to change not just a half hearted attempt. This is a crucial phase because if you are not truly ready, and do not have enough reasons why you will give up. Although anyone can do this not everyone is going to. There is work involved. This is a great phase because people are ready to start to take action.
The action phase is the stage where people pay the price. My clients are in this phase and invest to move through this phase quickly.
The last phase is crucial because people need to keep moving forward. They have to focus on setting challenging but attainable goals. This phase insures lifelone success and continual progression.
What phase are you in?
What can you do today to move to a better phase?
What would you need to succeed.
With all the hype over boot camps both by personal trainers and clients are they really that great. YES without a doubt. Here is a quick list why
1. Quick efficient workouts
2. Professional Guidance
3. Social Support
4. Low investment High Value
5. As fun as exercise is going to be:)
6. Friendly, healthy competition
7. FITS INTO THE BUSY SCHEDULE
There you have it. Boot camps are here to stay and I hope you can benefit from them
Have a fit day,
Jeremy Belter
PS For more fitness boot camp information click here
As you may already know, there’s one nutrition company that has your best interest at heart. And when I heard they were having a rather unusual sale for Thanksgiving I had to tell you about it.
You see, PROGRADEhas two big reasons to be thankful this week.
1- They have completely revamped their website. It really is cool and it makes ordering SO much simpler.
2- They have just released their brand new Anti-oxidant formula – Prograde Longevity.
Oh, and the interesting part is it’s an 11% off of everything sale. Here are some other details I want to make sure you know about:
- Again, you receive 11% off all Prograde products.
- It will run from Monday, November 24th until Friday, November 28th at 11:59pm EST.
- Yes, that 11% will be applicable to SmartShip orders. But it only applies to that first purchase. Not ongoing.
- The coupon code your clients will need at checkout is:
Oh, and you should definitely check out PROGRADE CRAVERS they taste great and are healthy for you. All the products are great and are made to help you with your fitness goals.
Yours in health,
Jeremy Belter
PS- Remember, this Thanksgiving celebration ends this Friday, so be sure to order right away and take advantage of these BIG savings. www.jeremy.getprograde.com
One of my star clients and I were talking about potential clients. Many times people come up to my clients and ask her what their secret to success is. They say if only I had a trainer, I would be fit. They think that they can do some light walking or magic diet. They believe they can do a couple exercises or walk on the treadmill. They believe they will be told from the source to eat only grapefruit and they will have the MAGIC ANSWER!
We discussed instead of coming to me they will come to clients. Why? Because they are looking for that MIRACLE SOLUTION. When people come to me and I say it is going to take effort+time+action+lifestyle change+nutritional changes=MIRACLES… they tune that out. Or they get mad at me for telling them the truth. I do not consider myself mean but I have gotten much more direct because people need to know that this can be done but not everyone is going to do it. If you want to try some diet or light easy exercise then this is not for you. If you want to truly work at getting fit for life or keeping weight off forever then you are at the right place.
In todays world online training is becoming more and more prevalent. People want access to knowledge, programs, nutrition, tracking software and so on. Instead of training in person they are gong virtual.
I know how great virtual service can be as I recently hired a virtual assistant. This has proven to be one of the best purchases for my business. So if you want exact nutrition programs, exercise program, guidance from a pro, weight loss programs, or other great benefits look to online training.
Because I want to give my readers an opportunity to experience my unbelievable program of nutrition and exercise, I am offering, for a limited time (Avoid Holiday Weight Gain Special), access to a free nutritional plan and access to the best website for online training.
Have a fit day,
Jeremy Here is the web page PS if you want more information about this offer email me at www.jeremyjbelter@hotmail.com
PPS I swear this is just me helping you it is totally free
1. Eat small portions of what you want but keep them small
2. Try to stick with an exercise program during this time
3. Eat the desert first then move onto the other food
4. Drink lots of water
5. Stay social or involved in other things like cards or playing with the kids
6. Every day is a new day if you mess up start the next day and do better (You want to avoid just giving up durning the holidays or you will gain weight)
7. Try to keep the focus off of food and on family and fun
There you have seven tips to avoid holiday weight gain.
A friend and I were eating lunch the other day. By the way this friend is a genius (yet humble) and has a knack for evaluating things differently from anyone I know. He told me that this blog has a definitive message. What is that message? There are 7 points to it
Anyone can get fit
You can do it through shorter workouts
Intensity is far more important then putting in more time
Emulate an athlete or fitness expert in actions and thought
Action is more important then knowledge
Focus on lifestyle changes and get appropriate help
NEVER GIVE UP
There you have it. If you do these things you will have great success. Remember that the best athletes have lots of help to get to where they are at. If that is true don’t you think the average person could benefit from help as well.
Have a fit day,
Jeremy
PS Go to www.jeremybelter.com and get any of the free gifts offered to start now.
To enter send us a “before” photo (*men in shorts and women in a two piece swim suit – front view only) and a one or two page letter telling why you should be chosen to receive 6 FREE months of Fat Blasting Boot Camp.
Entry Deadline is January 1, 2009
To Be Eligible to Enter you must:
·Be between 18-50 years of age
·Be willing to train 3 times a week during regular Boot Camp Sessions in New Berlin, Wisconsin (5:30 a.m.)
·Only train with Fat Blasting Boot Camp (no other fitness classes, camps or trainers)
·Be willing to follow all guidelines of the program
·Communicate weekly, preferably daily with Jeremy via email to track progress
·Be willing to be a walking, talking, billboard for Fat Blasting Boot Camp
·Be willing to allow Fitness4U to use your likeness/interviews/photos for all marketing purposes
Send entries to:jeremy@jeremybelter.comor mail to Jeremy Belter, 16302 W. Coachlight Dr., New Berlin, WI 53151
Winner will be chosen by Jeremy Belter and Fitness4U personnel no later than January 5, 2009.
*Please note: Fitness4U will not share your photo with anyone unless you are selected as the winner of the FREE Boot Camp package.Sorry, we cannot return photos.
Avoiding holiday weight gain is not impossible but it is challenging. I want to make it as easy as possible for you to avoid gaining weight, going up in sizes, and giving up your routine this holiday season. Here are your tips:
1.) Keep up with an exercise routine.
Exercise becomes even more important if your eating habits get worse. And lets all admit it 90% of us eat worse during the Holidays. If you are currently not exercising you might want to start now. Take it slow but add activity in to avoid the weight gain this year.
2.) Eat often and eat some good foods especially protein and fiber foods.
This one tip could save you this Holiday. I am not against eating any “bad food” for most that would not be realistic. In fact you should instead focus on getting in some healthy foods everyday during the holiday. This will curb your appitite. Especially if you are eating protein and fiber foods. Focus on getting fruits, veggies, lean meats, meal replacement bars and shakes.
3.) Drink water
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! If you need something to add to water try some tea or crystal light.
4.) Eat slow especially during those big sit down meals
I fyou eat to fast you will eat more food. By eating slower you help the brain realize when the stomach is full. By doing this you might avoid some uneeded sugar and fat calories.
5.) Get rid of guilt
Nobody is perfect and we all slip up during the holidays. If and when this happens start over and forget the past. So many people will eat more out of this guild and it becomes a terrible cycle. Please do not fall into this trap just start fresh and guilt free.
6.) Limit liquid calories including alcohol.
Just by cutting juices, soday, and alcohol during the holida season you can save yourself a ton of calories. For example lets say you are going to have 500 of liquid calories a day for one month. This would add up to 15,000 calories by the end of the month. If you cut that number down to 200 that would be 6000 calories for the month. Whatever number it comes out to limit alcohol and fruit juices alone will help you keep the weight off!
7.) Try using sugar subsitutes and other healthy alternatives.
There are so many ways to cut calories and change unhealthy food to good or even great foods. For example when making pie use stevia or other low calorie alternatives. Drink tea instead of soda. Focus on using the best ingredients when baking and making foods. Trust me it does not make foods taste that different. Plus ask yourself “is it worth it to make these little changes?”
There you have 7 tips to help you this holiday season
Fitness pros get a bad rap at times. And hey, sometimes it’s well deserved. It’s unfortunate, but there are still way too many “meat head” trainers who are more interested in looking at themselves in a mirror than they are in their own clients. For those of you that know me personally, you will know it is my sincere desire that you become as healthy and fit as you possibly can!
But we also take heat at times for being too interested in looks and appearance than health and wellness.
Well, I’m going to fill you in on a little secret. We’ve tried to market our businesses by educating people about the health benefits of proper nutrition and exercise. We’d love for people to care more about their health than how they look.
Unfortunately, and this holds true for the vast majority of people, they only care about their health once they’ve lost it.
Think about that for a little bit.
I can tell you right now the unscrupulous marketers online are making a FORTUNE promoting these Acai Berry pills right now. And they are able to do that because they are promoting it as weight loss and not the real benefit of Acai Berry.
It is the “magic pill” of the day. If you’ve been paying attention to the weight loss market you’ll know it used to be Hoodia.
Now, you might not like it, but I’m not going to be the one to lie to you. I’m not going to be the one to tell you take this little pill and watch the weight fall off. THERE IS NO EASY MAGICAL SOLUTION!
Acai Berry is a heck of an antioxidant that can help your body fight the aging process and help boost your immune system, but it’s not going to flush the excess pounds off your belly, butt, hips and thighs. Sorry.
Now my friends at http://jeremy.getprograde.com have an amazing product that includes Acai Berry as one of its main ingredients. But unlike those that preach the “one pill wonder” miracle solution, they only promote their product for what it is; a very powerful Antioxidant formula to help boost your health.
Sorry if this is frustrating to you but I feel obligated to tell you the TRUTH. I’m here to shed the whole truth fo you. It’s up to YOU to decide whether or not your health is more valuable to you than your appearance.
It happens all the time. Someone will ask me a fitness question and I will start to tell them what is the answer from a fitness professionals point of few. At that point some people become Fitness Experts magically. People are going to do what they want but if you want the truth ask a fitness professional that knows. Listen Up here… Just because someone loses 50lbs on the green bean diet does not mean they are more fit or more healthy.
Heck if you run for a day straight and do not eat anything you will lose weight (This is not my advice so DONT DO IT. This is just to make a point). In any weight loss effort your goal is to lose fat not muscle and it is definitely not to starve yourself!!
People will talk in terms of what they have either done, or are going to do. COME ON if you are not a fitness expert and if you want to learn the truth let the experts help. Fitness people want to help they really do it is in their blood. Take advice when the person is an expert. It is amazing how people will take advice from Uncle Joe, Aunt May, Grandma Ethel, Grandpa Joe, or any other person on the street. Always question the source and ask “is what they are telling me fundamental for long term fitness and health or just a quick weight loss gimmick?”
It is that time of year again.Were families get together and share the joy of Christmas.On the same lines parties arise, eating increases, workouts fall by the wayside, and people gain weight.Gaining weight for the holidays is like having a Christmas tree.It is guaranteed to be there and to stay around for awhile after the holidays.Is there hope?This year let us avoid the holiday weight gain by following these 4 tips.
Stick with a workout routine even if that means exercising only one time a week!
Many people pack it in during the Holidays altogether.This leads to frustration, disappointment, and in some cases not returning to exercise for months.Although, one time a month is not optimal it is better than none.Try to do an intense weight training session followed by some intervals.This will maximize caloric burn and help avoid holiday weight gain.So if you are unable to stick to your normal routine at least do one workout per week during this holiday season.
Burn more calories every day!
You can burn calories during the holidays by not using escalators while shopping.You can park further away when running errands.Have fun with the kids.For example you could go sledding and run up the hill.Whatever the fun activity is try to maximize how much you mover throughout the day you can burn a significant amount of calories just by focusing on this one factor.
Make it a workout!
Make your daily activities into a workout.If you have snow, shovel it at a rapid pace work up a sweat and give it your all.If you are shopping lift those bags up and down while walking.Try to move fast while cleaning the house for company.These are just some of the ways to keep burning calories during the holidays.
The 5 minute workout!
You might not be able to do any of the above so here is the quickest option to you.Right after you wake up and right before bed do a quick workout.Pick full body workouts such as squat presses, pushups, jumping jacks and so on. Do as many reps as you can of the exercises you chose in 5 minutes.This will take very little time and can be done by most people.No matter what you chose please stick with a routine and don’t throw in the towel over the holidays.Start the new resolution today.It will make easier for you when the New Year arrives.
While watching the movie “Pursuit of Happyness” for a second time something dawned on me. Those that overcome great odds to accomplish something really appreciate it when they reach that milestone. What were some of the characteristics that may have led to Chris Gardner’s happiness?
Here they are:
1. Determination
2. Hope
3. Desire
4. Passion
5. Tenacity
6. LOVE
Throughout the movie he focused on his child. It was the LOVE for his child that made him never give up. Remember you are getting fit and healthy for your family. So you can be with them for a long time and teach them your positive principles. NEVER GIVE UP and know why you are doing this? The stronger your why reasons the better and more successful your accomplishments will be. Do you have a strong enough why?
As a fitness professional, I can tell you from experience that most people just do not give their health a second thought until it’s gone. In some cases it might even be to late.
It’s very sad, but very true.
Now I know you’ve heard this before. And I know that this message typically falls on deaf ears.
But today I want you to do some soul searching.
First off, I sincerely hope this message finds you in good health. If it does, I want you to give me just 60 seconds of reflection. Sit back in your chair and give thanks for your well-being. Give serious consideration to what your life would be like without it. Imagine the effect on your family if you lost it.
Next, I want you to think about the old saying “you are what you eat.”
Truer words were never spoken, you know. So now give me another 60 seconds and think about what you’ve eaten over the last few days. Make a little list on a piece of paper or on your computer.
So if you are what you eat, what is YOUR body made of right now?
Have I struck a nerve yet?
You and I both know there’s nothing better than filling up on nature’s finest whole foods.
If you are what you eat doesn’t it make sense to build your body with nature’s finest?
By now I’m guessing I have your full attention.
Good.
Because I want you to know that while I would NEVER promise you a miracle pill, I am going to tell you that you can get the nutrients of 25 whole vegetables, greens and fruits in caplet form.
Prograde Nutrition’s VGF 25+ is the culmination of 25 vegetable, green and fruit concentrates. Yes, they take those 25 whole foods and pack them into a heck of a caplet.
They even have specific formulas for men and women.
It’s an incredibly convenient way to build your body with better materials, so to speak.
And remember, Prograde’s formula uses whole foods. It is NOT a synthetic vitamin created in some lab somewhere.
Now the really cool thing about Prograde Nutrition is they were created by fitness pros for fitness pros. They created a company just so I had nutritional products I could recommend to you. Products I know you will get great benefit from.
In fact, their products are so in demand they are now shipping to the UK, Ireland, Australia and New Zealand! Plus, they will soon be able to ship to just about anywhere in the world.
Yes, ALL their products are that good and they are that much in demand.
So to celebrate their new shipping destinations, and just to ring in the New Year, they are having a 10.9% off everything sale.
Yes, that’s 10.9 as in January of 2009
Here are some other details I want to make sure you know about:
- Again, you receive 10.9% off all Prograde products.
- It will run from Thursday, January 8th until Thursday, January 15th at 11:59pm EST.
- Yes, that 10.9% off will be applicable to SmartShip orders. But it only applies to that first purchase. Not ongoing.
Over the last five years, I have helped countless people get in the best shape of their life, lose fat, and become fit. The Truth is I know the secrets to get rid of ugly, nonproductive fat. The reason for this is because of my FAT BLASTING SYSTEM which is guaranteed to help you get fit, and increase your metabolism. I have helped enough people get fit to understand that this system does indeed work. I have used this system for my own fat loss as shown below. This is about you and your goals and I am going to share with you the TRUTH before you even contemplate starting this program.
I am not going to beat around the bush here. What is the secret? You might be thinking it is the program. This is only part of it because trust me there are other programs that do work. Is it a great program? Of Course!
What then is the true secret to success? It is motivation to stick with the program and follow a well designed system(plan). Let me go into more detail about what clients need to ask themselves before starting this program.
Before I begin I have to let you know something really is frustrating. Many people do not believe in the power of goal setting. I am constantly hearing vague, unproductive, and somewhat worthless goals. If you do not believe in goal setting and the profound effect specific, tangible, challenging goals can have for you… Well this is not going to work for you.
There are some people that believe that they can just lose weight without a lifestyle change and goal setting. 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 and take action. For those that know it all and our not willing to get the help they need please do not inquire about this program. The bottom line is that the most successful people out there, and I mean not just weight loss success, and all other areas are very goal driven. They know specifically what they want, by what date, and how to accomplish it. They are planners and achievers. These lessons can be taught but you must be willing to get help. My sincere desire is to teach this right NOW!
Step One- Why is this a goal in the first place?
It is time to get started and 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:
“I want to be healthy and fit”
Almost everyone wants this, but why are doing it? What is your INSPIRATION? What will keep you going when it is challenging? What will make you stick with it so that success is your only option? I have had consults with others who were overweight, bad back, knees, lots of health concerns and perfect examples of those who need help. Many times the response is “I am going to do it on my own” With vague goals, no and no real why. I am telling you this to be truthful and to help not to be mean.
So what is going to keep you motivated to get up for an early workout? What is going to give you the results you want? What are you willing to invest in yourself to make your life better? These are all questions that need to be answered before success can happen.
Let’s face it: everybody, including YOU, wants to look better naked. After the laugh you realize it’s true and frankly that’s okay because the desire to improve one’s appearance is a powerful motivator. You feel better, look better, and honestly many areas of your life improve. Some of the results include more energy, more productivity, more confidence and so on.
So, after some questioning, I find out their real fears and ambitions. Some people want to be able to mow the lawn in the summer with their shirt off and not feel self-conscious. Many want to fit into those old clothes. Still others never want o have another embarrasing moment that they have had in the past. If you have had one you know what I am talking about.
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. Still others want to get ready for a cruise, wedding, reunion or some other big event. Wanting to get as lean and tight as possible to rock that dream bathing suit in Mexico, or get off the plane in California 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 stoked 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 much easier.
Step Two- The What and When: A real deadline with specific motivating goals
So we already figured out the obvious: you want to look better and maximize your looks! 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.) Body Measurements: This is a very good indicator of success. You want to lose fat and change how your body looks. By taking a few measurements that I have in place you will know how well you are doing. Measuring on a regular basis is important but not to soon that you do not see any results.
3.) Digital 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. When you see yourself in a picture you cannot lie to yourself any longer. This is such a motivator for people it amazes me to this day. Taking regular pictures is so important to know if you need to “step it up a bit” 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 in a swimsuit, sports bra and shorts, or for men swimming shorts only
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 Three- Planning and Preparing for Obstacles: You and I both know that obstacles arise the issue is not what obstacles. The idea is how will this time be different. What’s contributed most to past failures and why is this going to be different this time.
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. The truth is that I have mad workouts short yet effective. Please learn to master your time and you will not regret it. 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 (and have your dream body) then you better make that appointment.
Another big obstacle is alcohol. Now I do not have a problem with alcohol but unfortunately alcohol is detrimental to burning fat. To blast fat eliminating or cutting back is needed. The decision 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 can be very addictive and some foods do send an addictive message to your brain. 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. In some cases past psychological issues must be dealt with it with a qualified professional.
Face your roadblocks head on. Get rid of excuses and move forward. Boot camps are so helpful with social support. The clients who have had the most success with us have undergone their transformation with the support of other friends or family members. Get support from those that are willing to give it. 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.
While starting Fitness4u LLC there are some amazing similarities between transforming a business and transforming your body.
1. Both take discipline
If you are changing your body and trying to get fit you will need discipline. Daily, weekly, monthly goals and doing the challenging things over and over again. The same is true of building a business.
2. Both take action
I know that learning is important but until you take MASSIVE ACTION on both your body transformation and your business success will elude you.
3. Both require help from others
You might like doing things on your own but we all need help sometimes. This is true in business and in fitness.
4. Both take perseverance
This one could be number one. You must refuse to fail at both. It takes a plan of hard and smart work to make both happen. I learned it in fitness and am realizing it in business. This is the number one reason for fitness and weight loss failure and in business as well.
5. You must change
For business to succeed you must change based on what works. The same is true with fitness and I see people making the same mistakes over and over again which will lead to failure.
Fitness and business success are highly correlated. You must make a decision to understand that for LONG TERM FITNESS SUCCESS you must be disciplined, take action, find help, persevere, and continually change.
Now it is on what seems to be almost every single night.
Here are some things that make reality television so great
1. There is no acting and this makes it more true for most people.
2. Most shows usually represent someone we know or even ourselves
3. Lessons about life are learned most of the time
4. Unlike the news (which is real) it is much more positive.
5. Most of us wonder what it would be like if we were in their shoes. What would we do? With regular TV this is much different because it is not as realistic.
6. The outcome is never clear.
Why does this matter?
Because I want you to know that this blog is a reality blog.
I am a normal person (just like you) working to do extraordinary things.
I promise to tell you the truth, give you real facts, and focus on real people that are getting real results.
Watching the Secret Millionaire tonight made me realize that life is so important and helping people is what makes the world go round. I hope that I get the honor of serving you through helping you reach all your fitness goals.
Jeremy
PS Please watch the Secret Millionaire and tell me how it made you feel.
Here are some before and after photos using my program. These are actual twelve week photos and I am doing this only to prove that you can have profound changes in a short time using my fitness system.
Without going into a thesis, I am going to tell you the TRUTH!
The Truth is you burn more overall calories and are much better off doing intense intervals. Do these intervals to your capacity though. Do not put to much stress on the body.
Basically, I think the “FAT BURNING ZONE” has caused many people to remain fat. Focus on increasing intensity, getting stronger with short intense workouts.
Here is a quote from an article “The average American diets 3-4 times annually and as a nation, we spend an annual sum of 10 billion dollars on diet aids (books, products and programs). In 1991, 7.9 million people enrolled in commercial weight loss programs costing between $108 – $2,120 for a 12-week program, yet there is virtually no scientific support for their efficacy. The programs that do appear to work produce a modest 5-10% loss in body weight in a year’s time.” (http://www.sensiblenutrition.com/_archive/wtmanage.htm#Don’t diet it’s a four)
After I read this I was stunned at these results.
If that was me offering this type of program I would be out of business.
It amazes me how much is spent on diets and not on good programs with the TRUTH.
The Truth will give you the opportunity to get fit for life.
Please make sure you are investing in the right programs.
Three tips are
1. Look for social proof
2. Look for a well rounded program of fitness and nutrition
3. Try to keep the focus off of DIETING
If you live in Wisconsin you know winters can be brutally cold, but it can also be also be bad for a persons back. It is amazing how many people hurt their backs while shoveling.
Today I am going to reveal my top safe shoveling secrets. For those of you who do not live in Wisconsin like me, you still need to know this information too. This information can be used for any type of shoveling!
Here are some tips to help keep you pain free:
1.) Perform a Proper 5-Minute Warm-up Before Shoveling
So many people do not properly warm up before exercise. This is true of snow shoveling as well. A proper warm reduces the chance of injury. Snow can get very heavy so be prepared by warming up.
I have created a great shoveling specific five-minute warm-up to get your body ready to rock. There is a special emphasis on opening up the hips and chest to save your back and shoulders, the two most commonly injured areas of broken down shovelers:
Perform each exercise in the following warm-up circuit at a slow, controlled tempo for 50 seconds with a 10 second rest and transition between exercises. This warm up is best performed indoors to help control body temperature:
Exercise#1- Stationary High Knee Run
Exercise#2- Jumping Claps (modified jumping jacks with arms moving across chest level, palms facing)
Exercise#3- Alternating Forward Lunge, Overhead Reach, and Twist
Exercise#4- Alternating Lateral Lunge with Opposite Hand to Toe Touch
Exercise#5- Prisoner Squats (hands behind head with finger interlocked)
2.) Split Your Stance When Shoveling
Back pain is probably the biggest complaint for avid shovelers. In most cases, a sore or tight back stems from restriction at the hips (see the warm-up above to best remedy this). More specifically, using a parallel stance puts your lower back at a greater risk of injury due to the greater likelihood of excessive flexion of the lumbar spine that often leads to back spasms in the short run and herniated discs in the long run. However, the simple switch to shoveling with a split stance, where one leg is forward and the other leg is back, will not only help prevent this hyper flexion while bending over and moving snow, but will also actively stretch and open up those tight hips at the same time. Be sure to keep things in balance by doing an even number of shovel strokes with both legs forward by alternating every 10 reps or so.
3.) Point Your Toes In Same Direction of Shoveling
This is a continuation of the last tip. Even when you split your stance, you can be susceptible to injury whenever you perform a rotating back extension (e.g. a shovel toss to your rear). So, to further bolster your body, be sure to always shovel snow in the direction that your toes point to minimize excessive spinal rotation that can literally wrench your back.
4.) Shovel EQUALLY to BOTH Sides
This is a further continuation on the last two tips. Another big mistake people make is that they always shovel to their strong sides causing further strength and flexibility imbalances that can put your body at greater risk for injury. So, we now know you want to split your stance and shovel in the direction your toes are pointing, but you should also be sure do an equal amount of shovel tosses to your left AND right. Do 10 shovel tosses to your left with your left leg forward and then do 10 shovel tosses to your right with your right leg forward. Repeat until your driveway or sidewalk is crystal clear.
5.) Strengthen your body
The stronger you are the less likely you are of injury. Proper strength training will reduce your chances of injury to the body. Be safe, shovel properly, and focus on strengthening your body. All of these tips will reduce your risk of injury this snow season.
I am constantly asked “how can I keep the weight off forever?”
First let me tell you the wrong answers in my opinion
1. More cardio with restrictive dieting is not the right answer
2. Dieting is not the answer
3. Taking Supplements is not the answer
4. Eating just cottage cheese only is not the answer (yes this has been done before)
5. Never eating a “bad food” again is not the answer
6. Working on your abs, albeit important, is not the answer.
7. Spending hours on cardio equipment is frustrating and not the answer
In my opinion long term weight loss comes down to this 1. More strength for lean muscle tissue
2. Cardio intervals only
3. Short Intense workouts at your level with increasing intensity
4. A nutritional plan where you get enough protein, enough good carbs, enough good fats and moderation in all the other bad foods.
As a fitness expert people area always asking me, “What snacks can I eat that will help me lose ‘this’?” When they say “this” they are pointing to some part of their body that has a bit too much fat for their liking.
Now I think some people are waiting for me to say, “Oh, don’t worry, you can eat cookies, chips and candy all you want. Everyone has been lying to you. They actually make you thinner!”
Seriously, people really do want me to tell them what they WANT to hear.
But, fortunately, some people are serious when they ask that question. They really do want to know some healthy snack options for fat loss.
So here’s what I tell them:
Raw almonds, walnuts or pecans (Not the roasted variety. And don’t even think about the ones with sugar sprinkled on them!)
Fruit or veggies cut up into sticks (Stay away from dipping them into things you know you shouldn’t)
Hard boiled eggs
Low-fat cottage cheese
Hummus
Those are all great options. But if you really want to treat yourself you’ve gotta check out Prograde Cravers. You can find them by clicking here
They’re made with 100% organic dark chocolate. Plus, they’re only 180 calories and they’re out-of-this-world delicious. They are healthy, and are a great on the go snack!!!
Seriously, this isn’t your ordinary “tastes like chemicals or cardboard’ nutritional bar.
Definitely check them out.
Yours in health,
Jeremy Belter
PS – It’s best if you choose a variety of foods from the above list. But please realize, you CANNOT find Prograde Cravers in stores anywhere. They’re only available through fitness pros such as myself.
Today my wife and I were talking about trust with people.
Trust is something that is built over time.
There are so many stories out there where people were taken because they trusted someone.
I want YOU to know that building trust is one of my big business practices.
Whether it is as a client, business owner, friend, husband, or as a fitness professional, I understand that building trust takes time and treating people with respect.
Trust means
1. Being consistent
2. Having integrity
3. Treating People with respect
4. Maintaining confidentiality when needed
5. Making promises that are kept
6. Having others interest at heart
7. Telling the Truth
My desire if for you to trust me with your fitness needs.
I hope you trust that I care for you and want you to become more healthy and fit.
1. I am a Christian and my faith is very important to me.
2. I talk about fitness all the time and truly am passionate about my career.
3. I want to help as many people as possible get fit, lose fat, and stay fit and healthy for as long as possible.
4. I love reading and learning about fitness, business, finance, and self improvement.
5. I am a coach, mentor, guide not a peppy cheerleader, or a screamer.
6. I judge others by actions more than by words and expect a lot of my clients/campers/customers.
7. I sincerely want to get rid of fitness myths and lies and bring the TRUTH ABOUT FITNESS (as I see it) to you!
8. I am happily married.
9. Although they are somewhat crazy I love my family:)
10. I want to make my business grow because than I can help more people and do more good for society.
ABOUT YOU
1. You want to be one or more of these. You want to be more fit, lose weight, increase metabolism, or just get started on a program.
2. You may have tried gimmicks and tricks that have not worked with weight loss or general fitness.
3. You want more energy and are busy.
4. You do not know what to believe because there are so many different opinions in fitness
5. You are most likely between 28 and 48.
6. You are familiar with blogging and might have a blog of your own. If you do follow me and I follow you.
7. You might be searching for the right fit with a fitness professional and I hope you can give me that opportunity.
Let me know if I am write on with you or if I am way off.
Here are some of the top weight loss and fitness myths
1. You must diet to lose weight
2. You should do only cardio for weight loss
3. You can spot reduce fat
4. There is a magical pill or exercise
5. The more you exercise the better
6. You need a lot of equipment for a good workout
7. Losing weight means a faster metabolism
To learn the TRUTH about fitness and weight loss sign up for the FREE NEWSLETTER by clicking here
You’re smart enough to know that there is no miracle pill. There’s no supplement or drug out there that’s going to change your life instantly as soon as you take it.online. But Prograde is a company you can put your faith in. I do.http://jeremy.getprograde.com/icon
But I’ll tell you what, a good Essential Fatty Acid supplement can come darn close. There are more and more research studies showing the enormous health and fat loss benefits of taking fish oil capsules.
- They help stabilize your blood sugar levels, which helps promote fat loss
- It can reduce inflammation to improve the health of your heart
- They can also help decrease joint pain significantly
And a whole lot more.
Sounds great, right? Sure does, but the problem with Fish Oil has always been the same:
They make you burp like crazy!
Seriously, it really is pretty gross. Which is an amazing shame because they hold such promise.
The good news is I’ve found an Essential Fatty Acid supplement made from Krill Oil. And you know what? NO fish burps.
That’s right, you get the same powerful benefits you get from fish oil WITHOUT the burps! Oh, and did I mention Krill Oil has 47 times the antioxidant power of fish oil?!
I know the owners of Prograde and they are a brand I really believe in. There aren’t many supplement companies you can trust at all, nevermind
Yours in health,
Jeremy Belter
PS - If you’ve been looking for a great EFA supplement WITHOUT the fish burps then look no further than Prograde’s EFA Icon. It really is all it’s cracked up to be.
In our world people are becoming more busy with obligations from work, family, friends, and much more. I am sure you are no different. When it comes to getting fit and looking great what do people want? From my experience and because of pressure today most people want to get fit fast. Although it takes time it is much more important to focus on these 5 tips
1. Gradual increases in intensity is much more important then how long you exercise
2. Exercise and nutrition are both important.
3. Increasing strength is one of the best ways to increase metabolism for the average person.
4. Working out more intense less times per week is more beneficial compared to doing the same old routine every day.
5. Focusing on performance and functionality is important and will lead to you looking better in your favorite outfit.
In a nutshell, yes you can get fit in under two hours per week if you have the correct program, the knowledge, the motivation, and nutritional discipline to do it. “Intensity over time” is one of my mantras and I am sticking by it.
Every day I believe we are faced with a great tragedy.
Not only are we faced with it for some it happens every day.
What is this tragedy?
It is living below your capabilities.
It is not doing, being and accomplishing what we are meant to.
It is not follwing through with actions.
It is not living out our dream lives.
In a nutshell it is not doing and being our best.
When it comes to fitness, health and weight loss many of us want to be more fit, more healthy, and have our dream body BUT we just do not follow through.
It is my desire that you do follow through and become the best YOU.
Valentine’s Day is almost here. And there’s a VERY good chance you have plans to eat out that night with your significant other.
And while I want you to have a great time, I do NOT want you to kiss your fat loss goals goodbye. Here are three quick Valentine’s Day Fat Burning Tips to help keep you on track.
1) Make sure you get a good workout in that day. Preferably strength training. It’ll have you blasting fat all day long.
2) Whatever you do, do NOT starve yourself all day long in anticipation of your big night out. That’s one of the worst things you can do.
3) If you’re having a chocolate craving – it is Valentine’s Day after all – you want to have some good dark chocolate on hand.
(Note: I recommend Prograde Cravers. See the bottom of this email as they are on sale this week!)
4) Start Valentine’s Day off with 2 large cups of water when you wake up. You also want to drink 1-2 cups before each meal as it will help you from consuming WAY to many calories.
Happy Valentine’s Day!
Yours in health,
Jeremy Belter
PS – Here are all the details on Prograde Nutrition’s 14% off Prograde Cravers sale.
Organic Dark Chocolate Prograde Cravers have no preservatives, only 180 calories and they come in three delicious flavors: peanut butter, almond butter and spirulina.
The even better news is they are on sale all this week for Valentine’s Day.
Here’s everything you need to know:
- Again, because it’s Valentine’s Day, the sale is 14% off all purcahses of Prograde Cravers
- When you checkout you will enter this coupon code to save the 14%: vday0909
- Shipping will take 3-5 days, so while I HIGHLY recommend you jump all over this sale, don’t purchase these as a gift expecting them to be their for Valentine’s Day itself. Buy them as a healthy gift for yourself or others.
- Sorry, Prograde Cravers are not available overseas
- The offer cannot be combined with others from Prograde and it ends this Saturday, February 14th at 11:59pm EST.
- Prograde Cravers are NOT available in stores anywhere. You can only find them online here: Prograde Cravers (hyperlink to http://jeremy.getprograde.com/cravers)
Can you do what Dan has done? Look at the pictures and check out the video! Dan has changed his life and I half to admit I was VERY, VERY IMPRESSED with Dan’s Transformation. Dan has put the Fat Loss System into practice.
Bottom line: Many people just aren’t meeting the Recommended Daily Allowance (RDA) of vitamins and minerals. And even people that eat plenty of fruits and veggies don’t either, thanks to current farming practices and mass food production.
And here’s a really interesting study from the Journal of the American Medical Association that states, “it appears prudent for all adults to take vitamin supplements.”
Additionally, a high-quality multi-vitamin supplement may help:
To prevent diseases
Get the RDA of vital nutrients
Combat nutrient deficiencies in foods
Promote consistent nutrient intake
Long story short: A great way to provide your body with the nutritional foundation you need each day is a Whole Foods based multi-vitamin. I’m a proud Prograde Nutrition partner and they have a terrific product called VGF 25+ that is made from 25 veggies, greens and fruits.
As you know, I’m a proud Prograde Nutrition partner, so when something like this comes across my desk, well, I share it with you immediately.
Prograde is having a heck of a Holiday Blow Out. It’s pretty obvious they don’t want you “shutting it down” the last couple weeks of December.
Believe it or not they are putting all of their awesome products on sale this week for 15% off! I don’t think they’ve ever done this before, and they probably won’t do it ever again. Their products are so good and the company is growing so fast they just don’t have to.
This deal expires this Friday, December 11th at 11:59pm EST. But don’t wait until later to order. You might get busy, you might forget…and trust me you WILL regret missing out on this if you do.
It’s that time of year. Summer is over. We’re all back from vacation. The kids are back at school. And people everywhere are ramping their fitness program back up.
To make those fitness efforts easier than ever my buddies over at Prograde Nutrition are having an enormous sale. This week only you can get 10% off ALL of their powerful products. Yes, the very same ones I use and have been telling you about.
All the details, including the EXACT time it expires this Friday, can be found right here:
“Fitness Boot Camps” Offer Opportunity to Tone Up for a Good Cause
New Berlin, Wis. – A local fitness entrepreneur is offering residents an opportunity to get in shape for a good cause at a series of workouts starting July 18.
Jeremy Belter, who operates “Fat Blasting Fitness Boot Camps” in New Berlin, will donate all proceeds from his July sessions to The Women’s Center, a Waukesha-based agency that provides a broad spectrum of services to women and families in crisis.
The “boot camps” will be held at Star of Bethlehem Church, 3700 S. Casper Drive, New Berlin. The sessions are scheduled July 18 at 8 a.m., and July 20, 22 and 24, all at 5:30 a.m. Suggested minimum donation is $15 per session.
Each “boot camp” session is an intense 30-minute full-body circuit training regimen. Participants should bring their own exercise mat and dumbbells.
“The purpose of my fitness boot camps has always been to help people improve their physical and mental health,” Belter said. “It’s great to add another positive focus by benefiting The Women’s Center, which offers so much valuable assistance to troubled families and victims of domestic violence.”
Belter will boost the fund-raising power of the events by matching 50 cents on each dollar donated, up to $200. More information is available at http://www.bcwap.org/bootcamp_new_berlin_wisconsin.html
Belter, 31, has worked as a fitness boot camp coach for five years. He operates the “Fat Blasting Boot Camps” under the auspices of his company, Fitness4U. His charitable sessions are part of a nationwide initiative titled Boot Camps With a Purpose, started in 2007 by a fitness club owner in Exton, Pa.
The Women’s Center participates in numerous fund-raisers, but none literally as physically strenuous as the fitness boot camps, said Ken Genin, the center’s Director of Development.
“I really appreciate that Jeremy is doing this,” Genin said. “It’s contributions from individuals and businesses such as his that allow The Women’s Center to continue providing services to the community.”
Founded in 1977, The Women’s Center offers a broad array of services to women, children and families affected by sexual assault and domestic violence. The center, located at 505 N. East Ave., Waukesha, will hold its annual Jeri Phillips’ Walk for Family Peace Sept. 12 in Waukesha. More information is available at www.TWCWaukesha.org.
Pictures tell the TRUTH about fitrness. When it comes to performance the man on the right is going to perform much better and workout less. It is all about intensity over time. Please do not fall into the cardio king/queen mentality.
I found this from a fellow fitness professionals blog and the truth is simple. Will Smith talks about what makes him better than the most and this one quality is crucial. Please at least watch the last couple minutes to find the secret to his success. Let me know if you agree with Will Smith!
My name is Colleen, ever since I stopped swimming after high school I have been battling weight issues and I have tried a couple different diets and I had lost weight but gained the weight back plus more. Before I got married 3 years ago I worked with 2 different trainers and I lost the weight but I did not see the results I wanted with toning up. They were helpful but I always felt something was missing, like they were not fully committed. After my wedding I gained about 30 lbs in 3 years and tried many times to during that 3 years to start working out again and get healthier.
Once I finally realize I needed to do something because I hit an all time high I started working with Jeremy and it has only been 8 weeks and it is amazing the difference I see, I have lost 13 pounds, I can already see muscle tone and I feel great about myself. From the first day I started with Jeremy he really truly cares and if you have any questions you can ask him at anytime, he is very committed to you. In addition to being a great trainer he is a very knowledgeable nutritional specialist. I have learned about what I should be eating and what I should not be eating and how important protein and fiber are. I know I can make life time changes because of what I learned.
I do small group training 2 days a week for 30 minutes and one 15 minute session per week. I love group training because it is hard work and it is fun at the same time. When I first heard about his 15 minutes sessions I was thinking there was no way you can do a workout in that short of time. After my first session I could not believe how intense and what a great work out it was, I definitely believe in is 15 minute sessions now. I have learned that the shorter work outs are more effective than the longer ones that are not as intense. I realize now how much time I use to waste in the gym like doing 30 minutes on the elliptical when doing 10 minute intervals are much more effective. I look forward to the future and how my body will change as I continue to train with Jeremy.
Bottom line: Many people just aren’t meeting the Recommended Daily Allowance (RDA) of vitamins and minerals. And even people that eat plenty of fruits and veggies don’t either, thanks to current farming practices and mass food production.
And here’s a really interesting study from the Journal of the American Medical Association that states, “it appears prudent for all adults to take vitamin supplements.”
Additionally, a high-quality multi-vitamin supplement may help:
To prevent diseases
Get the RDA of vital nutrients
Combat nutrient deficiencies in foods
Promote consistent nutrient intake
Long story short: A great way to provide your body with the nutritional foundation you need each day is a Whole Foods based multi-vitamin. I’m a proud Prograde Nutrition partner and they have a terrific product called VGF 25+ that is made from 25 veggies, greens and fruits.
As you know, I’m a proud Prograde Nutrition partner, so when something like this comes across my desk, well, I share it with you immediately.
Prograde is having a heck of a Holiday Blow Out. It’s pretty obvious they don’t want you “shutting it down” the last couple weeks of December.
Believe it or not they are putting all of their awesome products on sale this week for 15% off! I don’t think they’ve ever done this before, and they probably won’t do it ever again. Their products are so good and the company is growing so fast they just don’t have to.
This deal expires this Friday, December 11th at 11:59pm EST. But don’t wait until later to order. You might get busy, you might forget…and trust me you WILL regret missing out on this if you do.
It’s that time of year. Summer is over. We’re all back from vacation. The kids are back at school. And people everywhere are ramping their fitness program back up.
To make those fitness efforts easier than ever my buddies over at Prograde Nutrition are having an enormous sale. This week only you can get 10% off ALL of their powerful products. Yes, the very same ones I use and have been telling you about.
All the details, including the EXACT time it expires this Friday, can be found right here:
“Fitness Boot Camps” Offer Opportunity to Tone Up for a Good Cause
New Berlin, Wis. – A local fitness entrepreneur is offering residents an opportunity to get in shape for a good cause at a series of workouts starting July 18.
Jeremy Belter, who operates “Fat Blasting Fitness Boot Camps” in New Berlin, will donate all proceeds from his July sessions to The Women’s Center, a Waukesha-based agency that provides a broad spectrum of services to women and families in crisis.
The “boot camps” will be held at Star of Bethlehem Church, 3700 S. Casper Drive, New Berlin. The sessions are scheduled July 18 at 8 a.m., and July 20, 22 and 24, all at 5:30 a.m. Suggested minimum donation is $15 per session.
Each “boot camp” session is an intense 30-minute full-body circuit training regimen. Participants should bring their own exercise mat and dumbbells.
“The purpose of my fitness boot camps has always been to help people improve their physical and mental health,” Belter said. “It’s great to add another positive focus by benefiting The Women’s Center, which offers so much valuable assistance to troubled families and victims of domestic violence.”
Belter will boost the fund-raising power of the events by matching 50 cents on each dollar donated, up to $200. More information is available at http://www.bcwap.org/bootcamp_new_berlin_wisconsin.html
Belter, 31, has worked as a fitness boot camp coach for five years. He operates the “Fat Blasting Boot Camps” under the auspices of his company, Fitness4U. His charitable sessions are part of a nationwide initiative titled Boot Camps With a Purpose, started in 2007 by a fitness club owner in Exton, Pa.
The Women’s Center participates in numerous fund-raisers, but none literally as physically strenuous as the fitness boot camps, said Ken Genin, the center’s Director of Development.
“I really appreciate that Jeremy is doing this,” Genin said. “It’s contributions from individuals and businesses such as his that allow The Women’s Center to continue providing services to the community.”
Founded in 1977, The Women’s Center offers a broad array of services to women, children and families affected by sexual assault and domestic violence. The center, located at 505 N. East Ave., Waukesha, will hold its annual Jeri Phillips’ Walk for Family Peace Sept. 12 in Waukesha. More information is available at www.TWCWaukesha.org.
Pictures tell the TRUTH about fitrness. When it comes to performance the man on the right is going to perform much better and workout less. It is all about intensity over time. Please do not fall into the cardio king/queen mentality.
I found this from a fellow fitness professionals blog and the truth is simple. Will Smith talks about what makes him better than the most and this one quality is crucial. Please at least watch the last couple minutes to find the secret to his success. Let me know if you agree with Will Smith!
