People go on super strict diets, being hungry all the time.   Since they feel so deprived they can’t maintain the diet.   Then go the gym and overdo it, get so sore or injured.  They get discouraged when the reality of their fitness level set it.    So within a few weeks or a month, they give up, once more failing in their fitness goals.

So how can we be successful in 2012 for health and fitness goals? 

• Set a realistic goal, such as “I want to lose 10 pounds or 1 pant size in 2 to 3 months.    If the goal is unrealistic it cannot be achieved therefore setting you up for failure.
• Break the goal down into manageable pieces.  Start by either changing some of your eating habits or exercising but not both together.  After a few weeks, then add the other piece of the program.
• change your eating habits first  by adding more fresh fruits and vegetables into your daily eating.   Then omit high sugar and fatty foods from your daily food intake.   This way you make smaller changes and not such drastic changes it is more manageable.   Also start learning about portion sizes.   Our idea of a portion size has gotten much bigger than it should be therefore we take in many more calories, i.e. gaining weight.
• Start going to the gym or your workout program 4 days per week.  Start with 30 minutes per day.  Use 2 days for cardio and 2 days for strength training.  Start off with what you can handle.   Don’t try and run a marathon the first week.
• Recruit a friend.   This is help keep both of you on track and accountable to yourself and each other.
• Set up time on your calendar.  Make your workouts a part of your week routine.  Find a convenient time when you can go.   If it is on your calendar, that time is blocked off for you.
•  Incorporate enjoyable activity as exercise such as riding your bike, roller blading, or dance.  If you love the outdoors, then take your workouts outside when the weather permits.
• If you need help putting together an effective program consider hiring a well qualified personal trainer to build you a program to meet your needs.   Or you and a friend could split the cost of the trainer to save you money and learn correct form.
• Be patience, focused and stay positive.

Tone and firm up the body?

Build strength and endurance
Reduce body fat?

Come join SWAT Boot camp at wilco park in Cedar Park for the highest quality trainer, and best overall workout.   Lots of modifications, different intensity levels for various fitness levels, and safety as a high priority.

With 20 years backing each trainer, you are getting the best trainer, knowledge, safety, and modifications as needed.

We offer outside and inside bootcamps for Plugerville folks at our Round Rock location.

The triceps are the much bigger of the two muscle groups.  If you are doing bi’s and tri’s on the same day, spend more time on the triceps.

A great way to build strong triceps are dips. But do dips as you would chest press, pile on the resistance and then struggle thru a hardcore set.

So if you doing dips from a dip station add on the weight.   From a bench, feet up, pile on the weight.   Make sure you finish full range of motion on each rep.

Another great exercise is very narrow pushup off a medicine ball.  If these are easy, elevate your feet.   Weighted sand bags can also be added to increase resistance.

Coconut Milk Nutritional Information
Coconut milk is immensely rich in vitamins and minerals.  It contains high levels of some of the crucial minerals like, iron, calcium, potassium, magnesium and zinc. It also contains a significant amount of vitamin C and E. One cup of coconut milk (about 240 gm) contains 13 gm carbohydrates, 5 gm fiber, 5 gm protein and 57 gm fats, mainly saturated fats. One cup of coconut milk can provide about 552 calories, which means that coconut milk is high in calories and hence, should be consumed in small amounts.

The fat content of coconut milk is also very high, which too highlights the importance of taking it only in small amounts.

Health Benefits of Coconut Milk
 is that it contains a very high level of saturated fats, but the saturated fats found in coconut milk are mainly short and medium chain fatty acids, which are usually not stored by the body as fats. Instead, such short and medium chain fatty acids have been found to provide instant energy to the body. 

• A major part of the fats found in coconut milk is lauric acid, which has been found to exhibit antibacterial, anti-fungal and antiviral properties. This fatty acid can boost the immune system and its disease fighting ability.
• Lauric acid can also be helpful in maintaining the elasticity of the blood vessels and in keeping them clean, which can lower the risk for conditions like, atherosclerosis and heart disease.
• Coconut milk also contains several antioidant compounds, which can provide protection  against damage to  body cells and tissues.
•  improve the health of the digestive system and promote digestion. It can relieve the symptoms of stomach ulcers and acid reflux disease as well.
• may help to relax the nerves and the muscles, control blood sugar level, lower blood pressure and reduce joint inflammation.

Cocunut Milk is a good substition for Dairy is not good for you as you thought…
I buy the thick, full fat can and dilute with 1/2 to 3/4 can of water and store in refrig. 

i make my oatmeal with water now and add 1/4 c of diluted coconut milk with blueberries and cinnomon for nutrition and taste.

20 year experienced trainers, large equipment selections, 1000′s of ideas and exercise variations…

Lose weight, get stronger and have a blast doing it!

It is a good idea to periodically look at your total volume  per a workout and make sure it exceeds your average for that exercise and exceeds the last time you measured your volume.

What exercises are best, those off machines such as BB squats, deadlift, pullups bent over rows, pushups, lunges, and squat shoulder presses.
Would not consider leg press for lower since the body is stationary.  When selecting lower body exercises consider those without back support and/or you are lowering the glutes towards the floor .

Bench press is a strength exercise and if i look at volume for chest, i will look at the bench, but prefer dumbbell chest since more muscles are involved in a dumbbell chest press than a barbell chest press.

Volume is a good way to measure not only strength but endurance.   It does require strong mental drive to push beyond confort zones.

$15 for an awesome fat and calories burner after the big thanksgiving meal.

workout will be held at lean images studio

www.leanimages.net  go to calendar page

Top 2 Trainers together…

Can’t find 2 more experienced trainers,
2 of the toughest, and most creative trainers in the austin metro area!

June and Carole: 40 years experience

Ride the hills and run the hills,
throw in tabatas and boot camp drills
and you have a ass kicker workout.

Nov 6th at 10-1130am

Enroll Here

Lean Images studio in Round Rock

Cost: $15 for one person,
 $25 for two people
$30 for 3 people

Enroll Here

Only $150 for 6 weeks with a 20 yr experienced trainer

You will leave exhausted, excited, and ready to come back to see what the next boot camp has in store for you!