Scary Halloween Candy Facts

Halloween is here and as a busy mom you will be surrounded by temptation today.

Halloween creates an endless supply of Candy and can lead to mindless eating!


Do you realize how quickly grabbing a pierce of candy here, a handful of candy there will add up?


An extra 200 to 500 calories will present you with a massive roadblock to achieving your goals.

Here are the SCARY calorie FACTS for some Halloween candies:

Nestle’s Crunch - Fun Size 3 bars=210 calories
Peanut M&M’s - Fun Pack 2 bags=80 calories
M&M’s - Fun Pack 2 bags=180 calories
Snicker’s - Fun Size 2 bars=160 calories
Milky Way - Fun Size 2 bars=150 calories
Kit Kat - Fun Size 2 bars=100 calories
Hershey Chocolate Bar - Fun Size 1 bar=90 calories/5grams of fat
Reese’s Cup - 1 cup=80 calories
Butterfinger - Fun Size 1 bar= 100 calories
Twix - Fun Size 1 bar= 80 calories
York Peppermint Pattie - 1 pattie=70 calories
Twizzlers - 1 treat size pkg= 45 calories
Almond Joy - 1 snack size bar = 90 calories
Milk Duds - 1 treat size box = 40 calories
Butterfinger - 1 snack size bar = 100 calories
Milky Way - 1 snack size bar = 90 calories
SweetTarts - 1 treat size pkg. = 50 calories
1 Tootsie Pop - 1 pop = 60 calories
1 Tootsie Roll - 1 small roll = 13 calories

Note: Calorie content is based on 1 serving of Halloween snack or fun size packages, not full size servings found in the candy aisle.

Candy Calories will ADD up much much faster than you realize!


BE AWARE of your choices during Halloween!


Start by making the correct decisions today!


Dedicated to your fitness success,

Tyler English, NASM-PES, CPT

http://coretrainingforwomen.blogspot.com/

http://coretrainingforwomen.com/


P.S. Start your Halloween off right with this Original Core Training for Women intense workout! Go to my blog right now and get the F.R.E.E. workout!
Core Training for Women

Your Diet Solution!

Enough is enough! I want you to hear these words LOUD AND CLEAR!

You can NOT out-train a BAD diet, no matter how great the exercise program is!

We are approaching the HOLIDAY season! So, as usual I have begun to hear excuse after excuse about nutrition. Well, you know what?

That is just what they are excuses! Stop making excuses and start getting results!

A week ago I had told you about a colleague of mine, who I had the pleasure of getting to know at my seminar in Stamford, CT.

Isabel De Los Rios, a Certified Nutritionist, and real world success story takes the guesswork out of nutrition. She helps reveal the truths about what you should be eating to create a healthier lifestyle. Isabel is the creator of the Diet Solution and one of the few experts who I agree with 100%.

Isabel, has battled the struggles of past dieting and her battle brought her to discover the keys to weight loss success.

Isabel's results were She lost 30 lbs and helped her mother lose 40 lbs! Her mother regained control of her diabetes! Her doctor also took her off both her cholesterol and high blood pressure medications!

The Diet Solution is not another diet program, it is a healthy meal plan waiting for you to implement.

Look, Isabel has lived your struggles and found the pathway to successful weight loss by discovering what does truly work.

The Diet Solution makes it easy for you to enjoy eating again, while still achieving weight loss success!

Remember, you can NOT out-train a bad diet, no matter how good the exercise program!

Dedicated to your fitness success,

Tyler English, NASM-PES, CPT

P.S. Have you completed the new 4 Week Core Training for Women Program? Well, try this CORE WORKOUT FOR FAT LOSS right now and get moving. Post your comments and finishing time on my blog! I want to hear every last detail on how intense the workout was for you!

Everyone is invited!

Yesterday, I was thinking about importance of nutrition and exercise in your fat loss success. Then I started thinking about the life changing effect my 1st ever Transformation Contest is going to have on those of you who were proactive and entered!

Today, marks the 28th day of the Transformation Contest. That is already 4 weeks in! Only 56 days remain between you and success!

As I was thinking about the mindset that it requires for many of you to have entered the contest. I thought about those of you who did not take the challenge. So I found myself debating my actions.

Do I offer the 4 week Transformation Workouts to just my entered contestants?

Do I keep the rest of you from achieving your success, by not sharing with you a

proven results oriented workout?

Then I decided! I would continue to share these workouts with everyone!

Why you ask? For the simple fact that some of you may not have had the mindset to enter the Transformation Contest 28 days ago, but now find yourself listening more and implementing changes into your lifestyle.

So here it is for all to see! The next 4 weeks of your TRANSFORMATION!

(See below post!)

Dedicated to your fitness success,

Tyler English, NASM-PES, CPT

www.coretrainingforwomen.com (COMING SOON!)

CORE WORKOUT FOR FAT LOSS!

CORE WORKOUT A:

Superset 1:

A1: DB Squat & Press

12 reps

A2: SB Push-up w/ Knee Tuck

15-20 reps

*Rest 30sec between sets, repeat 4 sets

Superset 2:

A3: Stability Ball Leg Curl

12 – 15 reps

A4: DB Renegade Row

12 reps (per side)

*Rest 60sec between sets, repeat 4 sets

Superset 3:

A5: DB Jump Squat

12 reps

A6: “T” Push-up

12 – 20 reps

*Rest 30sec between sets, repeat 4 sets

CORE CIRCUIT A:

A1: Squat & Press

A2: DB Row

*Perform as many sets of 12reps as possible in 10 minutes

CORE WORKOUT B:

Superset 1:

B1: SB Plank

30 – 60sec

B2: DB Split – Squat

12 reps (per side, pause 2sec at bottom)

*Rest 60 sec between sets, repeat 4 sets

Superset 2:

B3: SB Jackknife

15-20 reps

B4: DB Step Up

12-15 reps (per side)

*Rest 90sec between sets, repeat 4 sets

Superset 3:

B5: SB Plank Rollout

12-25 reps

B6: Single Leg Squat

8-12 reps (per side)

*Rest 60sec between sets, repeat 4 sets

CORE CIRCUIT B:

B1: DB Split Squat

B2: Renegade Row

*Perform as many sets of 12reps as possible in 10 minutes

Alternate between workouts A and workouts B (for example Week 1 perform workout A, Monday, workout B Wednesday, and then again workout A Friday. Alternate to perform workout B twice the following week and continue to alternate A twice, B once and B twice, A once until the 4 weeks is over.

Good luck,

Tyler English,

NASM-PES, CPT

P.S. Leave your comments on your intensity and workout times!

P.S.S. Leave me a message on Facebook or Twitter telling me how the transformations are going!

Become my Friend!

Everyday I get to work with unique individuals. Many of these people have become my good friends. Having a strong supporting cast of people is vitally important in reaching your success.

In a world that is facing one of the most important Presidential elections in some time and a struggling economy. It is important that we turn our attention and support on each other. You have heard me talk about the importance of social support. Today, I want you to be certain I am there for you every step of the way.

Come join me today! Become my friend on Facebook and Twitter! You can easily reach me and follow my daily actions. Let's grow our social support groups together!

Join me on Facebook here Facebook/TylerEnglish

Join me on Twitter here http://twitter.com/TylerEnglish

Dedicated to your fitness success,

Tyler English, NASM-PES, CPT

www.coretrainingforwomen.blogspot.com

www.coretrainingforwomen.com

P.S. Send me a message on either Facebook and Twitter. I am excited to grow my social network!

The Metabolic Effect!

Yesterday, I spent my morning at the NBC Health and Wellness Festival in Hartford, CT. I was performing an exercise routine referred to as the Metabolic Effect. Let me tell you a little something about this exercise program. It kicked my ass! But it felt great!

The Metabolic Effect is a unique type of exercise using the combination of hybrid or multi joint movements and full body calisthenics to create a "ripple effect" on the metabolism. This "ripple effect" is more so known as EPOC or excess post exercise oxygen consumption. Creating more use of oxygen leads to an increased caloric expenditure over time. Since the use of oxygen is directly related to how much fat is burned, these increases in oxygen consumption throughout the day lead to significantly more burning of fat.

I want to share with you exactly what I did on stage at the Connecticut Convention Center. So here it is.

Start:

DB Squat and Press - 30 seconds

DB Push-up w/ Row - 30 seconds

(Renegade Row)

DB Lunge with Bicep Curl - 30 seconds

There is no rest between exercises and no rest between the circuits. The routine is to be repeated 3 times before you rest 30 seconds.

Rest 30 seconds

Sprint 1

Jump Squats 30 secs

rest 30 secs

Sprint 2

Squat Thrusts 30 secs

rest 30 secs

Sprint 3

Squat w/ Jumping Jack 30 secs

rest 30 secs

Repeat again 2x

Perform the routine to you max exertion level. For some of you that may mean only 6 repetitions of a given exercise, where others may reach 25. The metabolic fatigue (or ME point) will be different for each person. Do this when deciding how much resistance to use while performing the program.

Start your week off with a metabolic boost! Post your comments and success with the routine on my blog.

Helping you create a metabolic disturbance,

Tyler English, NASM-PES, CPT

Low Carb Fat Loss!

Hi friends,

I am in Poughkeepsie, NY with my client who is competing in the International Natural Bodybuilding Federation New York State Championships. Today, he has been "carbing up" though a high carbohydrate diet is not what has brought him to this best shape of life.

Now as most of you know most, but not all, bodybuilders follow a low carb and high protein diet.

Well, a landmark study may have proven that low carb diets lead to more effective weight loss. The study compared low fat, Mediterranean, and low carb. The low carb dieters participants lost 10.3 lbs, compared to 9.7 for Mediterranean and 6.4 for low fat.

Even more interesting the low fat and Mediterranean diets were restricted calories, 1500 for women and 1800 for men. The low carb diet on the other hand had no calorie restrictions.

So, what does bodybuilding and low carb have to do with you? Simple, consume more lean proteins and color in your diet. Eliminate processed foods, add more color (fruits/veggies), limit starches and eat more healthy fats (see, Bruschi was on to something by eating my almonds!)

Dedicated to your success,

Tyler English, NASM-PES, CPT

www.coretrainingforwomen.com (Coming Soon!)

P.S. Come visit me tomorrow at the NBC 30 Health and Welness festival at the Hartford Convention Center. I'll be demonstrating an effective fat loss routine at 11am on the main stage.

BOOBY CAMP!

As you know October is National Breast Cancer Awareness month. For many of you there is someone you know who has or will be impacted by breast cancer. Take the time out to read these important facts. My Aunt Leslie is living proof breast cancer can be beaten! To this day I still wear my original Susan G. Komen, Share Beauty. Spread Hope bracelet.

For those of you who know my aunt I am probably going to get a swift kick in the butt for talking about her. I don't care it is worth it! She's a pink rockstar! (Seriously, she owns more pink than ANYONE!)

Love you Leslie!

After reading the 2008 Breast Cancer Facts, take the time to visit the Susan G. Komen link below and make a small donation to help fight this disease!

BOOBY CAMP!

2008 Breast Cancer Facts - United States

• Breast cancer is the most frequently diagnosed cancer among women.
• The most proven and significant risk factors for getting breast cancer are being female and getting older.
• An estimated 182,460 new cases of invasive breast cancer will be diagnosed in women in the U.S. during 2008.
• An estimated 1,990 new cases of breast cancer will be diagnosed in men in the U.S. during 2008.
• An estimated 40,480 women and 450 men will die from breast cancer in the U.S. during 2008.
• In the U.S., a woman has a 1 in 8 (12 percent) risk of developing breast cancer in her lifetime.
• One woman is diagnosed with breast cancer every three minutes, and one woman will die of breast cancer every 13 minutes in the U.S.
• The five-year survival rate for breast cancer, when caught early before it spreads beyond the breast, is now 98 percent (compared to 74 percent in 1982).
• Approximately 5 to 10 percent of breast cancers are due to heredity. The majority of women with breast cancer have no known significant family history or other known risk factors.
• A woman's chance of developing breast cancer increases with age. Approximately 95 percent of all breast cancers occur in women 40 years of age and older.
• Breast cancer is second only to lung cancer in cancer deaths among women.
• The chance of a woman dying from breast cancer is about 1 in 33 (3 percent).
• African Americans have the highest death rate from breast cancer of any racial/ethnic group in the U.S.
• In the United States today, there are nearly 2.5 million breast cancer survivors - the largest group of cancer survivors in the country.

Education

• One in eight women in the U.S. will be diagnosed with breast cancer in her lifetime.
• Breast cancer knows no boundaries - be it age, gender, socio-economic status or geographic location.
• The greatest risk factors for breast cancer are being female and growing older.
• Early detection and effective treatment for breast cancer have been shown to improve survival.
• Making healthy lifestyle choices may reduce your risk of breast cancer.
• There are 2.5 million breast cancer survivors in the U.S. today.
• Breast cancer affects more than just the patient - co-survivors (friends, family and co-workers) need support too.

Be Aware. Take Action.

1. Know your risk.

• Talk to your family to learn about your family health history.
• Talk to your doctor about your personal risk of breast cancer.

2. Get screened

• Ask your doctor which screening tests are right for you if you are at higher risk.
• Have a mammogram every year starting at age 40 if you are at average risk.
• Have a clinical breast exam at least every 3 years starting at 20, and every year starting at 40.

3. Know what is normal for you See your health care provider right away if you notice any of these breast changes:

• Lump, hard knot or thickening
• Swelling, warmth, redness or darkening
• Change in the size or shape of the breast
• Dimpling or puckering of the skin
• Itchy, scaly sore or rash on the nipple
• Pulling in of your nipple or other parts of the breast
• Nipple discharge that starts suddenly
• New pain in one spot that doesn't go away

4. Make healthy lifestyle choices

• Maintain a healthy weight
• Add exercise into your routine
• Limit alcohol intake

CREATE SELF-AWARENESS HERE

BOOBY CAMP!

Helping you be self-aware,

Tyler English, NASM-PES, CPT

3 Week Transformation!

Today, there is officially 63 days left in the Transformation Contest! I continue to receive positive feedback from many of you who entered!

Next week, I will be revealing the next 4 weeks of your program! This will be only passed on to those of you who were ACTION TAKERS! But don't get so excited, the next 4 weeks are going to have your metabolic engines overheating! So make sure you keep plenty of water handy!

Not in the Transformation Contest, keep coming back for my weekly free workout tips!

For those of you 21 days into the grind keep me posted! Have questions don't let them go unanswered!

How are you doing on this 3rd week?

Let me know!

I look forward to hearing your continued success!

Guiding you to a lean mean belly fat burning machine,

Tyler English, NASM-PES, CPT

Halloween Candy Preparation!

Boy is it getting cold outside! Next week is Halloween! Before you know it snow will be on the ground. Ok ok, I know, not so fast! So back to Halloween :)

Halloween was probably my favorite holiday growing up. Every year my mother would take hours to prepare our faces. You see we didn't wear masks like you see many of the kids wearing today. No, my mother put hours of preparation into making sure we LOOKED the part.

My brother and I would start getting our faces painted shortly after we got home from school! Shoot, you think Jack Nicholson looked like the Joker you should have seen me!

One thing I do remember all too well was the amount of candy we would collect from our trick-or-treating. I mean I was never a huge chocolate fan and can remember never eating everything I was given. To the point my mother would end up having a collection in the house after a few weeks! We ended up eating our favorites and getting rid of the rest.

This year as you venture out to prepare for would-be tricker treaters avoid so many mistakes that can lead to pitfalls in your own nutrition. Try to implement some of these small tricks of your own.

1. Don't buy extra candy! Look our childhood population is overweight as it is and only getting bigger. So you run out of candy, now what? SHUT YOUR LIGHT OFF!

2. Don't taste test! Put it in a bowl for the kids, hand it out and leave it alone!

3. Be generous, give the kids a choice of 2 things. One, it helps you get rid of it sooner. Two, your not left to ponder about what to do with "leftovers." Three, kids always love parents who give our more.

4. Eat VERY healthy on Halloween! If you start your day off right and continue into the night you will avoid the backlash of being around candy for hours.

5. Get a intense fat burning workout in before your the tricker treating begins! You will feel better about yourself and make better food choices all day long!

Helping you trick your body into becoming leaner this Halloween,

Tyler English, NASM-PES, CPT

Burn Fat in 4 minutes a day!

"I don't have time."

That my friends is the biggest excuse I hear and yes it is an excuse!

Let me ask you a simple question. Do you have a few minutes to yourself a handful of times throughout the day?

THEN YOU HAVE TIME TO BURN FAT!

Now instead of thinking you need to dedicate 30 minutes or 1 hour to exercise. Put this into perspective, try short workouts spread throughout the day!

Think of it as smaller more time manageable workouts.


4 minute Fat Burner A

Plank 30 secs

Prisoner Squat 30 secs

Repeat 4x

4 minute Fat Burner B

Push-up 30 secs (can perform kneeling)

Mt. Climber 30 secs

Y- Squat 30 secs

Mt. Climber 30 secs

Repeat 2x


Alternate between workout A and workout B throughout the day. If you complete 5 workouts you have managed to complete 20 minutes of metabolic boosting exercise! Better yet you were able to make it part of your busy lifestyle! Even if you only complete 1, you still did more for your metabolism then DOING NOTHING! And better yet, the next time go set a goal of finishing more!

No More Excuses!


Keep it fast and effective,

Tyler English, NASM-PES, CPT

Core Circuit to Shed Belly Fat!

Happy Monday!

What a COLD weekend, I thought all of you would be looking forward to start your week with a fast and effective fat burning workout!

Today, I have for you a belly fat melting workout!

Core Circuit 1

Side Plank - 30 secs side

Decline X-Body Mt. Climber - 12 per side
(place feet on chair/bench) (bring the opposite knee to opposite elbow)

Side Plank - 30 secs side

Decline X-Body Mt. Climber - 12 per side

Repeat 3x (try to keep rest to a minimal)

Core Circuit 2

High Plank - 30 secs
(up push-up position)

Mt. Climber - 50 (25 side)

High Plank - 30 secs

Mt. Climber - 50 (25 side)

repeat 3x (minimal rest)



Can you already feel your obliques and midsection screaming!

Do this workout after one of your 3 weekly resistance workouts or on "off" days. Follow it up with some intense intervals to reap all the belly fat melting results!

Looking forward to helping you burn your belly fat,

Tyler English, NASM-PES, CPT

A Guide to Smaller Muffin Tops!

Now usually I spend my Sunday morning's catching a workout and
follow it up with sprint intervals with Bruschi. Unfortunately, I
am nursing some muscular issues in my low back (no worries, healing
quite well) so I found a new use of my time.

I have, for me personally, never been a fan of grocery shopping on
Sunday. As far as a preparation standpoint, Sunday IS the best day
to set your nutrition for the week. I personally like to avoid a
crowd, thus I typically use a Tuesday afternoon or a Friday night as
my weekly grocery day.

You will see the best success in your fat loss program when you use
Sunday as your day to prepare your weekly nutrition. I can't tell
you how many times I hear about why a client wasn't able to eat the
way they need to in order to lose body fat. (I will get into self
sabotage in an upcoming newsletter.)

Look, I understand, life does get in the way! But if you use Sunday
as your preparation you can avoid these road blocks BEFORE they
happen. I know what you are saying. How can I avoid a road block
when it hasn't happened yet. It actually is quite simple.

If you prepare your weekly meals and snacks you will NEVER have to
think about eating again! A road block may happen, BUT you will have
your food already there! NO GUESSWORK!

Include lots of color in your diet. You should spend the most time
in the produce section. Each week try a new lean
protein. If you are eating lots of chicken, try bison or ostrich. Or
even place put a little more lean beef back in your diet. If you are
a vegan try a new lean protein.

Look, the only way you are going to lose body fat and see the
success you want is through proper nutrition. If you are killing it
weekly in the gym but sabotaging yourself by not preparing your
weekly intake you WILL NOT LOSE WEIGHT!

Healthy food preparation is a SMALL effort for a LARGE reward!

Dedicated to your fitness success,

Tyler English, NASM-PES, CPT

Are you a Weekend Warrior?

Are you a Weekend Warrior?

You know the type of person who puts more time, effort and energy into their weekend workouts.

Well, I have some tips to help you get MORE out of your WEEKLY workouts.

1. Prepare your weekly nutrition on Sundays. Avoid pitfalls BEFORE they come by preparing healthy high protein meals and snacks. This will also provide you with MORE energy during the week, by not skipping meals.

2. Shorten and intensify your workouts. Take less rest in between sets and maximize each workout to reach a personal best.

3. Schedule your workouts. Most people get to the gym by what's convenient during the week. Make it part of your daily routine by scheduling "The Gym" or "Workout" as an appointment.

4. Simplify your workout routines. Don't make things complicated. Use a set of dumbbells, your bodyweight, a stability ball. Get MORE from LESS!

5. Time your workouts! This will help you track your intensity! Get the most out of each and every workout you do!

Weekend workouts are great. Just remember in order to see consistent success you must remain consistent DURING the week as well!

Dedicated to your fitness success,

Tyler English, NASM-PES, CPT

Are you making time?

So it's fall and yes the leaves are changing. It's the perfect chance to get yourself up off your butt and to start moving. So what if you don't have a gym to use. Get outside and do the most with what you have.

Your body!

Today, my BOOT CAMPERS found themselves sprinting, running and squatting all over. But you know one thing. We did not step foot inside. Instead we used a perfect opportunity to get "outside the box". We took our entire 45 minute session OUTSIDE!

This is a great way to enjoy the intense exercise we place on our body.

How many times have you heard yourself saying this?

I don't have the time to exercise. I can't make it to the gym today. I am going to start tomorrow.

Sound familiar?

Countless times I hear the same thing over and over again!

Stop making excuses!

Make it fun!

We were (yes, I was running to stay up with them) shuttle runs along the bike path in Simsbury today. Using wood fences to perform incline mountain climbers, racing each other to finish off a sprint and as difficult as it was we were having fun! Everyone was laughing, smiling and still getting a great workout!

As one of my clients said, "this is great I can do this with my kids." I think sometimes we put too much thought into what to do, when all you should be doing is less thinking and more action!

Take the kids to the park and run around. Run sprints with your dog at the local park. Perform a bodyweight workout at the playground. You have options!

Stop making excuses and start taking action! You will begin seeing results!

But even more importantly!

Have fun!

Dedicated to your fitness success,

Tyler English, NASM-PES, CPT



P.S. Keep those emails and phone numbers coming! You could win a FREE BOOT CAMP!

Help Spread the Word!

Dear Friends,

Can you believe we are half way through October! Get your costumes ready, Halloween is 16 days away! Can't tell you what I am going to be, though I can assure you my costume will fit me this year! I was Superman in 07' (tights!) and Elvis in 06' when I ripped my pant leg on the jump suit! Something much more manageable this year!

As a child I always use to look forward to Halloween. Every year at Halloween my brother and I (we are a little competitive) would see who collected more of our favorite candy when Tricker Treating. I know all children love contests, so I thought why not give the adults a little contest to enter.

Now a good number of you have already entered the Transformation Challenge. I promise this one requires no pictures of yourself! No, this is much easier.

I enjoy having the opportunity to spread my knowledge to all of you and want to make sure I can contact everyone who would benefit.

Here's how it goes. You need to compile at least 5 friends who you know would enjoy receiving my newsletter or entering a BOOT CAMP. IYou then need to send me their contact information. This includes email, contact numbers and address. BUT WAIT!

DO NOT SEND ME THEIR INFORMATION UNLESS YOU HAVE THEIR PERMISSION! I don't want to contact these people and they have NO CLUE who I am or why I am contacting them!

HERE IS THE OTHER CATCH!

The person who sends me the most emails and contact information of friends will be given an entry into a 3 WEEK BOOT CAMP for FREE.

OVER A $500 VALUE!

Don't wait!

I know there will be plenty of you out there hurrying to get me those contacts!

ENTRY DEADLINE IS NEXT FRIDAY, OCTOBER 24th at 12 NOON EST!

Dedicated to your fitness success,

Tyler English, NASM-PES, CPT

P.S. I forgot to mention, I could help you lose up to 10 pounds in 3 weeks FOR FREE! SO HURRY!

The Holiday Calorie Hangover!

Sunday was a beautiful day and I was glad to hear many of you took advantage and enjoyed the fall air by doing your interval workouts outside.

Very proud of you who took the initiative to be proactive!

With today being Columbus Day and of all days a Monday, it wasn't your typical start of the week. Many people skip the normal routine to start the week. Tuesday becomes Monday and your left to start the week tomorrow.

So now that your week has become even shorter, the workouts become longer and more involved right?

Wrong!

The average gym goer will spend more time in the gym the day after a holiday to make up for the extra calories they consumed. The theory being they need to burn off all that they ate. Well, unless they plan on being there for half the day, chances are they aren't going to resolve the damage in one workout.

Look, the damage is done. MOVE ON! Get back into your fat loss program and start where you left off!

Intense Resistance Training followed by High Intensity Interval Training and your done!

Clean up your nutrition! Consume lean proteins and eliminate all the processed foods and enjoy more fresh produce.

This means eat more fruits and veggies!

Drink plenty of water aiming for half your bodyweight in ounces.

Ok, so you didn't prepare your food for the week because Monday was Columbus Day. So what are you waiting for? DO IT NOW! The week has just started.

Don't dwell on the past. Set yourself up for success moving forward.

You can do this!

Dedicated to your fitness success,

Tyler English, NASM-PES, CPT

My Dog Ate My Almonds!

Today, I was working outside with three clients and Bruschi was hanging out in the car waiting for his Saturday morning sprints. Well, from my plain view his head disappeared and I figured he had found some of my file folders to chew on (my fault for leaving them in the back seat!). So I ran over to my car and that "something" wasn't a chew toy, no it was my container of natural organic dry roasted unsalted ALMONDS!

He had eaten half the container! Bruschi, had went into the front seat reached and used his little mug to pick up the entire almond container off the passenger side floor! (at least it wasn't my arm rest, but that is a story for another day!) But, oh wait it gets better! He then popped open the top and went to town! So much so that when I got to the car he was still chewing on his last mouthful!

I called the vet who was 5 minutes down the road and got no answer. They opened in 10 minutes so I rushed down there. They told me I was lucky that they weren't macadamian nuts, dogs are allergic to them! I thought macadamian nuts? Why eat those when Almonds are SO much better for you!

In fact a recent study published in the International Journal of Obesity may help put almonds back on the menu for many dieters. The study, conducted at the City of Hope National Medical Center in Duarte, Calif., demonstrated that the tasty morsels can be an important part of a successful weight-loss program.

Lead investigator Michelle Wien, Dr.P.H., R.D., found that when she asked volunteers to include raw or roasted almonds in their calorie-restricted diets, their weight-loss efforts were dramatically accelerated.

The study included 65 overweight and obese adults who were placed on one of two diets designed to promote weight loss. The caloric value and protein content of the two diets were equivalent, but only one included a 3-ounce serving of almonds daily.

After 24 weeks, the two groups showed a striking difference in their weight-loss patterns. The almond-eating group lost 62 percent more weight and 56 percent more body fat than the nut-free group. The almond-eaters also experienced significantly greater reductions in waist circumference and blood pressure.

Hey, are you eating almonds daily? I know I do and you should too! Substitute them into your daily snacks and keep yourself feeling satisfied!

In an earlier study conducted at the University of Toronto, researchers found that when subjects ate just 1 ounce of almonds daily, their levels of low-density-lipoprotein (LDL) cholesterol fell significantly. Lower levels of LDL cholesterol reduce the risk for cardiovascular disease.

Almonds have been shown to be good for your heart by lowering the risk of heart disease, and in addition offers protection against some types of cancers. And I especially liked this one as should many of you women who are always looking for a little "crunchy" in your diet.

Dr. Wien also noted that almonds provide a healthy source of "crunch" that many dieters miss, especially when they're cutting back on carbohydrates.

So how about that one! And when you start to feel and see the difference in your daily intake don't thank me, thank Bruschi!

Dedicated to your fitness success,
Tyler English, NASM-PES, CPT

P.S. YOU TOO COULD GET OUTSIDE AND DO SOME EXERCISE!! IT'S BEAUTIFUL! GO NOW! USE MY FRIDAY BLOG POST FOR YOUR WORKOUT!

A Red Sox Fat Burning Workout!

Well, it's just before midnight and my Red Sox pulled out Game One of the American League Championship Series!

Tomorrow is supposed to be a beautiful day and you should enjoy the autumn air (and the Red Sox win!). Here is a quick workout for you!

Circuit A:

Y-Squat

12 reps

Mountain Climbers

50 reps (25 per side)

repeat 4 x (NON STOP!)

Sprint 40 yards, walk 20 yds, sprint 40 yds (works best at a football field)

Circuit B:

Prisoner Bodyweight Split-Squat (stationary lunge with hands on back of your head)

12 reps (per side)

Spiderman Crawls (Mountain Climber, but step to outside of each arm)

24 reps (12 per side)

repeat 4 x (NON STOP!)

Sprint 40 yards, walk 20 yds, sprint 40 yds

Good Luck and GO SOX!

Dedicated to your fitness success,

Tyler English, NASM-PES, CPT

Fasting for Fat Loss! Huh?

Every year at this time I watch as my Jewish clients observe Yom Kippur, the holiest day in the Jewish faith, beginning at sunset on Wednesday, with a 25-hour period of fasting and intensive prayer.

We generally think of fasting as a negative impact on our body's metabolism. Though recent research has now shown us that intermittent periods of fasting have been ground breaking in fat loss.

Brad Pilon, author of the controversial book, Eat Stop Eat, spent thousands of dollars in graduate studies and his research was on "The Metabolic Effects of Short Periods of Fasting in Humans and its Potential Application in Weight Loss."

The result, his ground breaking book, Eat Stop Eat.

I understand this goes against all "main stream" fat loss beliefs. This book provides you with the scientific facts behind why a lot of what you are told about dieting and muscle loss is nothing more than diet industry scare tactics.

Look, I am not saying stop eating sensible well-balanced meals every 3 hours. What I am telling you is fat loss doesn't have to be so complicated.

Eat Stop Eat actually allow you to follow the diet you like best. You don't have to consistently worry about when or what to eat next.

Just think about how many times you have been knee deep into your day and where the last thing you want to think about is eating again!

Here is a great solution!

Have an intense weekend coming up and you are worrying about your nutrition and meal planning.

Well, stop worrying and find out how you can make fasting work for your fat loss program.

Read Brad's radical new approach to fat loss.

http://trenglish.eatstopeat.hop.clickbank.net/

Dedicated to your fat loss success,

Tyler English, NASM-PES, CPT

This man needs a hug!

Hi everyone,

This past weekend, Sunday, I traveled with my family (Bruschi included) to Warwick, Rhode Island to watch my nephew Austin's Pop Warner Football game. Now I must say this was definitely a learning experience for me. I mean the kids are there to have fun right?

Well, my nephew's head coach was a little too degrading and intense to be coaching 10 year old boys. Every time a player made a mistake it turned into some type of nasty comment from this coaches' mouth. He would not keep his statements to himself, no instead he directed them to the players out on the field.

I don't know about you but anyone who yells to my child, "can't you get anything right" would no longer be coaching them.

Not sure what this guy's problem is but I can rest assure someone needs to give that man a hug! Maybe he was cut from his high school team or maybe he is reliving his glory days. Whatever the case as I watched him belittle these young athletes I began to think how positive social support can have such a lasting impact on a person's success. Some of these kids are losing their confidence long before they ever gain it!

For many of you a network of positive social support can make or break your current fat loss programs. For those of you who took the 12 week Transformation Challenge having a strong social support group is a major key to your success over the next 3 months.

On a side note, it truly has been awesome to hear from those of you who entered! Keep up the intense work!

In the next 11 weeks all of you who entered will be receiving Transformation Coaching emails that will be including everything from new workouts to holiday nutrition. If you are someone who REALLY still wants to enter I am no longer taking late entries after Friday at noon! I have already extended the deadline an entire week and it was positive to see a few of you take action!

So, surround yourself with positive influences who will help you make a lasting change!

Dedicated to your fitness success,

Tyler English, NASM-PES, CPT

You can still enter!

Ok so the "deadline" to enter the 1st Transformation Contest has passed, right?

Wrong!

Great news!

You can still enter! You now only have 82 days to make a lasting change on your body!

So send over your "before" picture and let's start burning belly fat!

How did day 1 go for all of you?

Let me know what your biggest obstacles are!

Step 1

If you haven't already, DO SO IMMEDIATELY!

Clean out the fridgerator and pantry!

Throw out those unneccesary bags and boxes of processed foods!

Get rid of all your temptations!

Until tomorrow,

Tyler English, NASM-PES, CPT

P.S. Start your new program yet? Try the killer core workout to burn stubborn body fat!

Core Workout to Burn Belly Fat!

Let the Transformations begin!

Here is a killer workout to give you a kick start to your 12 week transformation and Core Workout to BURN BELLY FAT!

Complete one superset and then move onto the next. Finish with the Core Circuit!

Post your comments and times for your workouts at the bottom of this blog post!

Superset 1:

A1: Stability Ball Bridge

12 reps

A2: DB Squat & Press

12 reps

*Rest 30sec between sets, repeat 3-4 sets

Superset 2:

A3: DB Lunge w/ Bicep Curl

8 reps (per side)

A4: Plank to Plank

12 reps (6 per side)

*Rest 30sec between sets, repeat 3-4 sets

Superset 3:

A5: Stability Ball Plank Rollout

12 reps

A6: DB Split - Squat (:02 hold @ bottom)

10 reps (per side)

*Rest 30sec between sets, repeat 3-4 sets

CORE CIRCUIT A:

A1: Prisoner Squat

A2: Mountain Climber (per side)

A3: Push up

A4: Mountain Climber (per side)

*Perform as many sets of 12 reps as possible in 10 minutes

Dedicated to your fitness success,

Tyler English, NASM-PES, CPT

P.S. Choose a weight for your dumbbells that is challenging enough that on your second set it requires more effort to reach the required reps. (you should be working harder every set!)

P.S.S. Keep your intensity high at all times!