This morning is the time to recommit and to get right back on track.  

Do you put your own exercise time into your schedule?  Book it just like you would any other important appointment.

If you aren't sure what to do today, why not try out this...

High Intensity Sprint Workout

(You can do this workout outside on a track, in the hills, or inside on your favorite cardio machine.)

Warm up 2-4 minutes

Next sprint for 20 seconds, then rest 10 seconds.  If you are on a treadmill (one of the few times I would use a treadmill) then sprint for 20 seconds, hold the hand rails, jump your feet off of the moving belt to the sides of the treadmill, rest the 10 seconds (don't adjust the speed), and then jump right back on for another 20 seconds.

Repeat this 20 seconds of work and 10 seconds of rest pattern 8 times then,

Cool down as necessary.

"I'd be curious to hear your thoughts on why you recommend the supplements and products you mention in your posts, as well." Like coconut water... Good source of potassium?

In regards to the supplements that I recommend... 

When I was younger I basically tried or took about everything (as long as it was legal).  I was caught up in the marketing and was always looking for the next "miracle" to be stronger and leaner. 

What I've learned over the years is that real, wholesome food is the way to go.  I really try to stress this these days.  If people can't focus on just eating as close to natural, then it's always going to be an uphill battle.  Trying to add supplements or pills on top of a crappy diet is worthless. 

Having said that, I do take a few basic things. 

I usually use some type of protein powder supplement.  The two that I take are the Prograde product, and a simple whey powder from Whole Foods.  I suggest either one.  I know and trust the owner of Prograde so I like to promote his stuff.  I get a little bit of commission which is nice.  If it's easier just to pick some up from Whole Foods that's fine too. 

With my fish oil recommendation, having read quite a bit on the benefits I just take it as "insurance".  I know that I don't consume enough fish...so I take the supplement.

I drink the coconut water just becuase I like the taste of it, and also it reminds me of times that I spent in Brazil. 

Hope that helps.

"I'm currently working on an article about how to stay motivated (in this case, to stick with the program) once the initial excitement of weight loss has worn off...how our readers can stay psyched up to continue losing weight once their motivation starts to wane."

My response...

Yep, that's a tough one...trying to stay motivated.

I think that there are a few points that keep clients motivated.

One, there has to be a strong heart felt goal deep down inside as to why the person is working out.  So many distractions hit us and it's easy to lose motivation, but if one remembers why he/she started their weight loss journey, I believe that it's easier to stick to the often challenging path.

Two, I think it's helpful to have a workout program that changes frequently.  There are many ways to do this...changing the intensity and duration of the same workout, or changing to a completely different type of exercise.  Let's say that one month the client is just lifting weights.  Next month she may try yoga.  The body is looking for a challenge...and the body composition change comes from changing up one's routine.  The body gets bored just like we do.  It isn't challenged and therefore the fat loss slows...and at the same time the client gets bored and loses motivation.  Double whammy!

Three, it's important to have an accountability partner.  Simply have someone who will keep you on track, to encourage you, to "push" you gently, and to provide some tough love.  This can be a coach/trainer, family member, or a friend.  You may want to add a little $ into the equation...meaning you'll tell your friend that for each workout you complete you'll add a dollar to a kitty...for each workout missed, you have to cough up a dollar.

I want to increase the accountably with your eating, training, sleep and recovery.

There are many ways that we can do this.  Many are pretty complex programs where you need to log in and add details of what you ate, hours you slept, etc.. I've often found that clients start off OK with these type of programs, but it becomes a hassle to go through many hoops when it is often just easier to email me.

Instead...if you are really committed to changing your body faster, I will encourage you to do these few things. 

1. Snap a before picture of yourself. (Usually a picture from the front, side, and back are best.)
2. Take your before measurements.  Simply take a tape measure and measure those areas that are most important to you...such as hips, waist, thighs, arms.  (If you have any questions about how to take these, just let me know.)
3. Take your beginning weight.  As you know I don't stress weighing yourself as it is a poor way of knowing how much lean muscle you have compared to fat, but we'll still want to have this number.
4. Email all of this to me on or before the first day of camp.

Next... 

On training days snap a picture of each of the meals you eat. (You may want to do this more frequently, and that is fine with me.)  It's very simple these days.  Just snap a picture, and email it to me.  (Let me know if I can share the picture and recipe as this sharing will help everyone with food ideas.)

Also let me know how many hours you slept the night before, and if you made it to the boot camp session or if you did some type of training on your own.

Lastly let me know if you used your grid/foam roller for self massage, or if you actually got a massage.

We'll start with these.

This will demand some commitment on your part.  I am here to provide you all of the support you need.

Stephen and wife this weekend.

Honestly splurging one day on the weekend is not going to hurt your fat loss progress...many experts even suggest that a "cheat day" helps with fat loss goals.

So I ask, "What will you do today to get back on track?"

Personally I am fasting today and have completed my workout.  How about you?

If you'd like a program where you just have to show up and follow our suggestions, my next boot camp begins Wednesday February 1.

Details can be found here on the main page.

Please contact me on Facebook, Twitter, Google +, or email if you have any questions.

I thought that I'd post a few tips today.

Clients had asked me about a few things, so I thought I'd post them here to help everyone.

AC had asked me about modifying her boyfriend's eating plan and workout plan.  My suggestion for a quick "plan" is to check out Tim Ferriss' iPad app.  There is an eating plan as well as an exercise plan.  Many will say it's too simple...but simple works.

Here's the link to Tim's Four Hour Chef iPad app.

Next up, NF asked about tracking her calories with her iPhone.  My favorite app for that is put out by Daily Burn.

NF also asked about fat burning training zones and heart rate training and calculations.  Mike Michels is the expert whom I consult for heart rate questions.  He has a great program for calculating caloric needs and exercise needs.

You can check out Mike's site here.

Enjoy your weekend!