By thea9693

14 Day Fat Flush

Just trying to loss 5-10 lbs in a short time then this program is for you.

The program is simple in it’s brilliance. You’ll come and workout with me two to three days per week for two weeks (14 days) (you’ll have light work to do the days we’re not together), and eat the foods that I’ve outlined for you in the program. It’s simple actually – just read it and eat it and the results will come.

You will experience soreness in your muscles. Nothing too bad, but definitely some soreness letting you know that you just had an awesome workout.

And the eating program I give you will NOT be a starvation diet. I’m totally against starvation diets. It’s actually a decent amount of calories manipulated in a crafty way to help your body burn maximum fat and to retain muscle tone during the 14 days.

Body Champ Classes For Men & Women (Group Training)

This is the perfect workout if you’re short on time and love the high energy of a group class. The Body Champ classes are quick, fun and upbeat.

The results our clients have been getting in these short workouts has been nothing short of STUNNING.

Busy Man / Busy Woman Workouts – 30 Min Interval Training

1) One study showed interval training was better than cardio at burning belly fat (and cut the workout time in half) – and I’ll give you more interval training research in a second, but first, some studies that show the futility of cardio…

2) One cardio study found that 300 hours of cardio per year helped men lose only 6 pounds (and women lost only 4 pounds). So that’s about 50 hours of cardio per pound of weight lost ˆ at BEST!

(Reference: Obesity 15:1496-1512, 2007)

3) A third study found SOME folks start eating MORE when they start cardio workouts and believe it or not, these folks ended up gaining weight on a cardio program!

(Reference: International Journal of Obesity 32: 177-184, 2008)

But the best way, the fastest way, and the most enjoyable way to burn fat is with interval training. And you’ll get dozens of workouts in this manual.

In the meantime, FORGET about slow, boring cardio. Sure, it’s good for people who run marathons, but for busy people who want to lose fat, it’s a HUGE waste of time.

Now…The Case for Interval Training

Research on interval training for fat loss goes way back to the mid-1990’s, including the landmark study conducted by Dr. Angelo Tremblay at Laval University in Quebec. His research found high-intensity interval training to be more effective for fat loss than continuous low-intensity “aerobic” training. In addition, a 2006 study out of Australia showed similar results.

You CAN Out-Train a Bad Diet!

In fact, one subject from the Australian interval training study lost over 16 pounds despite the fact that she didn’t change her diet (and was regularly consuming donuts and other sweets). Her results suggest that you CAN out-train a bad diet, as long as you are using interval training.


Bridal Boot Camp (Brides, Grooms, and Bridal Party) – The Fastest Way to Get In Shape

Seeking the fastest way to get in shape and tone up for your wedding? Enlist in bridal boot camp, and report to duty.

Sometimes we need a little motivation to transform a bootylicious bod into a bride-a-licious bod. If you’re not a gym bunny, you may want to consider enlisting in bridal boot camp. These pre-nuptial programs can range from intensive weekend or weeklong regimens to long-term fitness plans. So report to duty, and shape up for your wedding.

Spartan Training

From 7 years old, Spartan boys no longer lived at home, but were raised to be soldiers. Training was intense, but effective – there was no place on the battlefield for overweight warriors.

Aside from combat training, they learned to swim, run, jump, wrestle and box. Spartan warriors who exercised like that fought on the battlefield with incredible intensity, which made them superb warriors.

The actors in the movie “300″ were ripped, so you may be asking how they got these ordinary men in such superb shape for the movie. After the movie was released, an interview with the trainer who was assigned to get the actors from “300″ into peak shape revealed that he used a high-intensity workout with no rest period. This type of workout is the ultimate stimulator of a powerful anabolic hormone: growth hormone (GH).

There are several components in the workout that are critical for the stimulation of GH: high-intensity exercise, short to no rest periods and the usage of large muscle groups.

You don’t have to follow the exact workout to get large increases in GH; however, this type of workout represents the pinnacle of high training intensity. [source: FitnessRx for Men]

Gladiator Training

Gladiators fought lions, tigers, bears, and each other to the death, barefoot and with bronze weapons. They had muscles like hardened steel springs; their sweat was sold as a potent aphrodisiac; they were, beyond any doubt, badass. It’s not tough to see why gladiators have been glorified in movies, and it’s no mystery that most guys would kill to have a gladiator’s strength, stamina and, above all, physique. That’s why we’ve decided to explore what it would really take to turn you, into a lean, mean gladiator machine (without all the bear fighting and sword swinging). It won’t be easy. However, in the end, this gladiator workout routine will prepare you to face any challenge and defeat any foe — whether it’s moving an armoire or beating the snot out of the rival softball team.

Note: Gladiators are not Spartans. Gladiators fought to entertain and were often slaves. Spartans were battle-hardened warriors, trained from a young age to be the best soldiers on the planet. They were both pretty hardcore and would’ve used similar techniques to stay fit. (Source:

Sandbag Training

Unlike some training methods, sandbag training is easy to learn, and even the most basic of exercises can have substantial benefits for your entire body. Aside from proper lifting posture, all you need to do is grab it and lift it over and over again to see awesome strength gains with sandbag training.

Similar to kettlebell training, sandbag training offers more benefits to your body because of the awkwardness of the weight. Rather than staying rigid like a barbell, the sand in sandbags shift whenever you move them, causing you to stabilize that weight with additional muscles. This allows sandbag training to increase your strength and conditioning at the same time. More work means more calories burned.

Another benefit of sandbag training is fantastic gains in grip strength. If you’ve ever lifted a heavy bag without using a handle, you know what I mean. It requires you to use a crushing and pinch grip while doing every exercise in sandbag training.

Sandbags are also very versatile with a variety of exercises that can be performed with a single sandbag. With a sandbag, you can do all the basic movements that you can do with a barbell, like squats, snatches, cleans, and jerks, as well as many exercises related to kettlebell training like Turkish Get Ups and Around the Body. In addition, you can drag it, carry it up hills, throw it, and do many more conditioning exercises with it. After you’ve learned everything possible (which might be impossible), you can then combine sandbag exercises or make up your own. (source:

Keg Training

If you have hit a plateau in your performance training, there are likely many variables missing that can help you break your plateau. Often times you need a change of pace and must be taken out of your comfort zone. This is where “shock training” comes into play.

You will take your mind and body into a zone they have never experienced before. This style of training does not need to be performed every single time you train, but here and there it’s a great idea to implement something.

The water sloshing around inside makes every movement extremely unstable, forcing you to literally wrestle the keg into position. A simple clean and press that might be easy with a barbell is now a complete CHORE with a keg. And because of the circumference of the keg, they are perfect tools for building that “crushing” strength through a variety of movements. These can be done as standalone workouts, incorporated with over keg movements and calisthenics or as a finisher to your normal strength sessions. Either way, this is extremely tough training that will tax your body from head to toe, and build strength in a way unlike you ever have before.

Keg exercises are among the best for raw results in limited time.

(source: /

Strength & Conditioning

The American College of Sports Medicine Position Stand (1990) on “The Recommended Quantity and Quality of Exercise for Developing and Maintaining Cardio respiratory and Muscular Fitness in Healthy Adults” outlines several basic guidelines for strength training programs. “Strength training of a moderate intensity, sufficient to develop and maintain fat-free weight, should be an integral part of an adult fitness program.

Strongman Training

Strongman training is an awesome way to train for gaining muscle in the fastest time possible. It combines Strength, endurance, and explosiveness all in one complete package. (source:

The Strongman Cometh

You’ve all been there. You’re on the couch late at night with your remote control in hand, desperately trying to find something interesting on TV. Your thumb actually starts getting a pump from changing the channel so much. Then you come across some freak of nature flipping over an 800 pound tractor tire!

Whether you’re a world-renowned strength coach or a 98 pound accountant, you can’t help but become engrossed in this unorthodox, yet oddly interesting, display. Well, strongman training is no longer a spectator sport, and you don’t have to be a World’s Strongest Man contestant to participate and reap the benefits.

One of the reasons people love watching strongman competitions on TV is that the events aren’t “normal.” After all, flipping over a car, bending a steel bar over your head, dragging a 600 pound anchor, and carrying oddly-shaped stones aren’t everyday occurrences. Yet the “abnormality” of these events is the exact reason why this type of training is tailor-made for mainstream athletes and hardcore fitness buffs, not just strongmen.

This is because the events that unfold on the athletic field usually aren’t “normal.” They don’t usually go according to plan. For example, how many times does a football play happen exactly how it was drawn up on the chalkboard? The answer is almost never! This example holds true for almost every sport and, of course, life in general.

The beauty of strongman training is that there’s no one way to perform the exercises. You usually end up improvising to complete the event. In other words, things don’t usually go according to plan! The tire doesn’t always flip over the same way. The sled doesn’t always glide easily over the surface. The farmers walk implements don’t remain stationary as you zigzag through your course and the sand in the sandbag moves all over the place when you try to lift it.

The awkwardness of these events builds true, “functional” strength from head to toe. This enables you to strengthen muscles that are nearly impossible to strengthen with traditional weight training.


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