The Truth Behind Food Preparation

Hi Friends,

With it being Sunday I as usual tackle my nutritional week ahead. Are you doing the same?

Look at your week ahead and minimize roadblocks that you know will impede your success.

Too often I hear the same excuses, after the same excuses.

I don't have time.

I forgot to eat.

I was too busy etc etc etc.

You know every single excuse could be eliminated and your nutrition could be saved by preparing your weekly meals on Sunday.

It doesn't have to take you hours upon hours.

1. Buy all necessary groceries.

2. Unload groceries.

3. Cook all necessary lean proteins (freeze what won't be used immediately)

4. Prepare snacks from 1-3 oz bags of nuts (almonds, walnuts, etc.), to chop up veggies or fruits.

5. Be sure to use a weekly planner or journal and plan out your daily meals.

Look, you can create change. It is not going to be handed to you on a silver platter. It is going to require an element of work. So prepare.

Start today!

Dedicated to your fitness success,

Tyler English, NASM-PES, CPT

My Core Workout

Hi friends,

Be it that I am experiencing some serious computer problems, I need to get my mind off the technological stuff for a while.

I spent 20 minutes, 19:46 to be exact, of my morning performing a Core Workout.

Probably could have finished it faster if my 2 year old Boxer, Bruschi, didn't think it was play time!

Give it a try!

Core Workout

Warm-up

SMR (Self Myo Fascia Release) using a MB but you can use a Foam Roll

Piriformis (Glutes), T-Spine (thoracic spine)- Hold Tender Spots 20sec

Active Flexibility - Spiderman 8 per side
Inchworm 6 reps

Movement Prep - F. Lunge w/ Overhead Reach - 6 per side
MB Kneeling PNF - 8 per
(Hip to Shoulder Chop)

Core Workout
Superset 1
Plank - 30 sec
SL Iso Bridge - 20 sec side
2 sets

Superset 2
Side Plank - 20sec side
SL Plank - 20sec side
2 sets

Superset 3
MB Wood Chop - 15 per side (1st), 20 per side (2nd x)
MB Mt. Climber - 12 per side
2 sets

I chose to perform each superset with no or minimal rest. You will feel each of these exercises from your upper to lower body. Depending on your fitness level use 30sec to 1 minute between supersets.

Helping you maximize your calorie burn,

Tyler English, NASM-PES, CPT

Thanksgiving Afterburn

Hi friends,

Today as many Americans enjoyed their day off, I was up early.

My morning consisted of training 14 women in a high intense Tabata Interval atmosphere.

The group of women had the awesome opportunity to train to with the world's only audio interval trainer Workout Muse.

If you are interested in pressing play and following instructions then I suggest you take a look here.

Workout Muse Audio Interval Trainer

Perform one or all of these supersets, depending on time.

You will perform each exercise with max effort for 20 seconds, then rest 10 seconds.

I had my groups perform 2 different exercise in these 4 minute intervals.

Superset 1

BWT Squat - 20sec
rest 10sec
Spiderman Climb- 20sec
rest 10sec

Repeat 3 more times for a total of 4 minutes.

Superset 2

DB Squat & Press - 20sec
rest 10sec
Mt. Climber - 20sec
rest 10 second

Repeat 3 more times for a total of 4 minutes.

Superset 3

DB Row - 20sec
rest 10sec
Single Leg Plank - 20sec
(Alternate sides)
rest 10sec

Repeat 3 more times for a total of 4 minutes.

Superset 4

Renegade Row - 20sec
rest 10sec
Ice Skater - 20sec
rest 10sec

Repeat 3 more times for a total of 4 minutes.

Good luck,

Tyler English, NASM-PES, CPT

Happy Thanksgiving!

Hi friends,

I just wanted to wish you all a Happy Thanksgiving and thank all of you for following me throughout 2008.

We still have a lot to accomplish together and there is plenty more to come ;)

Enjoy this special day with your family and friends.

We will talk soon,

Tyler English, NASM-PES, CPT



P.S. If you are not in the U.S. still take the time out of your day to be thankful for everything in your life.

The Total Body Transformation Finale

Hi friends,

The final four weeks are upon you. The final Core Training workout of your 12 week Transformation is here!

28 days left! Are you going to let the holidays have a negative effect on your permanent change?

This one is only for the serious at heart!

Good luck and keep me posted on all your success!

Core Workout A:

Superset 1:

A1: SB Push up w/ Knee Tuck

12-15 reps

A2: Single Leg Stability Ball Curl

8-10 reps (per side)

*Rest 60sec between sets, repeat 4 sets

Superset 2:

A3: Bulgarian Split-Squat

10 reps (per side)

A4: DB Squat & Press

8-10 reps

*Rest 90sec between sets, repeat 4 sets

Superset 3:

A5: DB Renegade Row w/ Press

8 reps (per side)

A6: DB Forward Lunge Curl & Press

8-10 reps (per side)

*Rest 90sec between sets, repeat 4 sets

CORE CIRCUIT A:

A1: DB Jump Squat

A2: DB or Kettlebell Swing

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

CORE WORKOUT B:

Superset 1:

B1: DB Squat & Press

10-12 reps

B2: Stability Ball Jackknife

20-30 reps

*Rest 60sec between sets, repeat 4 sets

Superset 2:

B3: Single Leg Squat

6-8 reps (per side)

B4: DB or Kettlebell Swing

12-15 reps

*Rest 60sec between sets, repeat 4 sets

Superset 3:

B5: DB Renegade Row w/ Push-up

10 reps

B6: DB Squat Curl & Press

12 reps

*Rest 60sec between sets, repeat 4 sets

CORE CIRCUIT B:

B1: Stability Ball Push-up w/ Jackknife

B2: DB Lunge & Press

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

Alternate between Core Workout A and B. To better simplify you program follow this four week schedule to keep you on the fast track to success.

To access your Interval A and B workouts go here

http://coretrainingforwomen.blogspot.com/2008/11/3-fat-burning-intervals.html

Week One and Three:

Day 1: CORE WORKOUT A with CORE CIRCUIT A. Finish with Interval A.

Day 2: 30 minutes of activity or Interval A.

Day 3: CORE WORKOUT B with CORE CIRCUIT B. Finish with Interval B.

Day 4: 30 minutes of activity or Interval B.

Day 5: CORE WORKOUT A with CORE CIRCUIT A. Finish with Interval A.

Day 6: Rest or 30 minutes activity or Interval A.

Day 7: FOOD PREPERATION

Week Two and Four:

Day 1: CORE WORKOUT B with CORE CIRCUIT B. Finish with Interval B.

Day 2: 30 minutes of activity or Interval B.

Day 3: CORE WORKOUT A with CORE CIRCUIT A. Finish with Interval A

Day 4: 30 minutes of activity or Interval A.

Day 5: CORE WORKOUT B with CORE CIRCUIT B. Finish with Interval B.

Day 6: Rest or 30 minutes of activity or Interval B.

Day 7: FOOD PREPARATION

* An increase in resistance should be expected from Weeks One to Three and Weeks Two to Four. Ex. if you are using 8 lbs. dumbbells for 12 reps on Week One, you will increase to 10 lbs. dumbbells for 12 reps on Week Three.

Good Luck,

Tyler English, NASM-PES, CPT

The Real Fat Burning Machine

Hi friends,

I can't tell you how many times I see the same people using the SAME machines. With the holiday season fast approaching where Americans will gain on average an additional 5-10 pounds it is my duty to help you avoid this pitfall.

The one machine everyone uses at the gym the Elliptical, is too easy and non effective for fat loss. I will avoid going into detail today as I will save that for another time. Instead, today I want you to try you intervals on a very overlooked piece of equipment, the upright bike. So here is a fat blasting interval that will make you never look at the bike the same again.

Bike Interval

- Start with a 3 minute warm-up, slowly increasing intensity

- Perform an interval for 40 seconds at a very hard tempo (Level 10/10)

(resistance must be high during hard tempo)

- Slow to a moderate for 20 seconds at a low intensity (Level 3/10)

(resistance is set low during recovery)

- Repeat 8 times

- Cooldown 4 minutes

You should complete the entire workout in 23 minutes.

Good luck and wait for tomorrow's big announcement!

Dedicated to your holiday fat loss,

Tyler English, NASM-PES, CPT

Leading Fitness Experts Give The Gift Of Health To World With Biggest Ever Health and Fitness Giveaway This Festive Season

On Wednesday, December 10, Dax Moy and over 250 of the world's top fitness professionals will open the doors on the World’s largest ever health and fitness gift-giving, set to generate positive health for over 500,000 people this Christmas

The program, called ’12 days of fitness’ initially began when the UK's leading fitness professional, Dax Moy, wanted to express his gratitude to his clients and offered them a gift a day for 12 consecutive days as his twist of the 12 Days of Christmas.

Last year Moy shared this idea with fellow fitness professional Pat Rigsby and they expanded the 12 Days of Fitness to include not only their own clients but to the world at large and gave fitness gifts to over 200,000 people who signed up at the site at www.12daysoffitness.com.

This year, with the help of 250 of the world's top personal trainers, nutritionists, therapists and specialist fitness experts, the 12 days of fitness is set to become the biggest fitness gift giveaway in history with expected downloads of over 500,000 between the 10th and 22nd of December. "There’s never been another health event like this, where so many people stand to benefit from the expertise of true professionals for free” says Moy who has been working flat out to make this year’s 12 days a success.

“Fitness professionals from around the globe have contributed hundreds of e-books, reports, videos, meal plans and other free gifts in their hope of making 2009 the year that anyone, regardless or their location, financial situation or past failures, can finally reach their fitness goals and make those New Year's Resolutions a reality once and for all.”

Perhaps the best part of the 12 Days of Fitness giveaway is that regardless of a persons health or fitness goals, there are going to be gifts specifically designed to help them achieve success.

"We've received gifts designed for busy mom's, elite athletes, bodybuilders, back pain sufferers and pretty much anyone else you can imagine covering everything from fat loss to rehabilitation and everything in between.

There literally will be something for everyone this year and all of it free, making it, without a doubt, one of the most important gifts anyone will receive this year. After all, what’s more important than health?”

The 12 days of gift giving starts December 10th but those interested are urged to visit www.12daysoffitness.com right away to sign up for their free gifts.

Once enrolled, participants will get a daily email telling them how to access each of the new gifts that are being added each day as well as a reminder on how to access previous gifts.

To guarantee a healthy start to 2009, simply visit www.12daysoffitness.com today.

Dedicated to your fitness success,

Tyler English, NASM-PES, CPT

DO YOU HAVE CRABS?

Have you ever seen a bucket full of crabs? They pinch and pull as they struggle to climb over one another to reach the top of the bucket - to freedom.

Ask any fisherman and they'll tell you that a bucket full of crabs doesn't need a lid - they simply won't escape.

Why? Well, it's not impossible for a crab to climb to the top, and really if they worked together it would be quite easy. But crabs don't work together.

Instinctively crabs pull each other down-literally.

When one crab breaks away from the pack, reaching its pinchers toward the top of the bucket, the others promptly grab onto the escapee's leg, pulling him back down. That crab is then pushed to the bottom of the pile and his dream of freedom is crushed.

People have a way of acting just like a bucket of crabs. Have you ever decided on a personal goal only to have someone in your life talk you out of it?

Do you have crabs in your life?

A crab is...

• The person who discourages you from going to the gym
• The person who scoffs when you mention your weight loss goals
• The person who snickers when you choose salad over pizza

The crab mentally says, "If I can't have it, then neither can you." When you decide to do something different, to reach for a goal and to improve yourself, the crabs in your life will do their best to hold you back.

Keep Crabs at Bay: When crabs come snapping, remember the following:

• Ignore them: When someone in your life begins to pull you down with discouraging words, remember that you don't have to listen. Don't let them get into your head. Mentally tune them out or politely remove yourself from the situation. Who are they to tell you what you can or can't achieve?
• Understand them: Ouch! Insults and put-downs hurt, especially when they come from people that we care about. So what is the deal? Why do friends, co-workers and even your spouse turn into crabs when you decide to improve your life? Do they really hope that you don't succeed? The truth is that crabs are thinking about themselves-not about you. They see you attempting to better yourself and to change your life. Whether they realize it or not, this scares them. If you better yourself will you still like them? Or will you leave them behind?
• You hold the power: Even the most persuasive crab doesn't hold a candle to your iron will. When you are ready to change, and you've made up your mind without an inkling of doubt, then 90% of the work is done. Your mind is the most powerful tool at your disposal-don't let a wimpy crab rob it from you.

Are you ready to make a positive change in your life? Don't wait any longer, join the ranks of my successful clients-schedule your first workout today.

And don't let a single crab talk you out of it!

Dedicated to your fitness success,

Tyler English, NASM-PES, CPT

FAT LOSS MADE SIMPLE

With Thanksgiving only a week away I wanted to keep many of you honest as the holiday fast approaches.

I know every Turkey Day we over indulge in the foods we love. This year you can avoid the temptation to overeat. This year the next time you reach for an extra serving just remember what it takes to fit into those skinny jeans.

Fat loss does not need to be so complicated. Read the simple guide I have put together for you to allow for a better understanding of your daily intake and how you can achieve fat loss success this holiday season.

THE SIMPLE EQUATION

IF YOU CONSUME MORE THAN YOU BURN DAILY YOU WILL GET…

BIGGER!

IF YOU CONSUME LESS THAN YOU BURN DAILY YOU WILL GET…

SMALLER!

*WARNING* IF YOU CONSUME TOO LITTLE YOU WILL GET BIGGER!

You can lose body fat just through proper nutrition. In order to speed up the process it is important to continue on a structured resistance and cardiovascular program. Only and only through proper nutrition will your body see faster results when you consume the proper daily caloric intake.

MOVE MORE, EAT LESS!

BURN MORE, THAN YOU EAT AND DRINK! (Yes, many beverages include calories, better known as empty calories and they still count.)

YES, IT IS THAT SIMPLE!

There are many ways to begin to tackle your eating habits. There is only one way that will be accountable to your success.

Write everything you eat down! You need to be self-aware of what you are placing in your mouth. Some people will begin to count calories while others will eyeball what they consume. Your best way to see success is to write down everything you eat.

I am not saying you have to write down every last nutrient. You can if you want to but if monitor your daily food and beverage intake EXPECT SUCCESS!

Dedicated to your fitness success,

Tyler English, NASM-PES, CPT

Are You Up For The Challenge?

Here is a workout that is guaranteed to make you sweat and boost your metabolic rate into overdrive.

Give it a run and post your comments after you finish!

Superset 1

BWT Squat 15 reps

Push-up 12 reps

Rest :30sec

Repeat 3x

Tri Set 1

DB Lunge 20 sec side

DB Row 60 sec

Jumping Jacks 60sec

Rest :30sec

Repeat 3x

Superset from Hell

DB Squat & Press 12 reps

DB Swing 12 reps

6 minutes straight

Minimal rest

Metabolic Circuit

Plank w/ Leg Raise 10 per

MB Sprint In Place 20sec

Mt. Climber 10 per

MB Sprint In Plac 20sec

Rest :30

Repeat 3x

A few more weeks of great nutrition and intense workouts like this and you can say hello to your new body. Keep up the hard work.

Helping you achieve a Sexy Core,

Tyler English, NASM-PES, CPT

Why To Avoid Ab Exercises On Your Back

As I have made quite apparent to you over and over again I have never been a fan of abdominal exercises that are performed while lying on your back.

Here are a few insider secrets as to why you should avoid doing abdominal exercises on your back.

Be sure to try the bonus Core Circuit Workout to FEEL exactly what I am talking about!

Secret # 1 - The true secret to a sleek and sexy core does not include thousands of crunches or leg raises. If you are not working multiple muscle fibers you are diminishing your caloric burn. When lying on your back you are limiting the amount of muscles being used thus minimizing your overall caloric expenditure.

Secret # 2 - When you perform any number of the abdominal crunch exercise you are placing too much pressure on your lumbar spine caused by the repetitive movement of spinal flexion.
75% of Americans experience some aspect of low back pain. You can easily avoid this by removing crunches from your workout.

Secret # 3 - If you want a sexy core you need to train your core muscles and I am not talking about the "six-pack" muscles, I am talking about your inner musculature. If you do not strengthen your core muscles you will never train your body to recruit more muscle fibers and increase your overall caloric burn.

Core Circuit # 1

Plank 30sec

X-Body Mt. Climber 15 per side

Plank 30sec

X-Body Mt. Climber 15 per side

Rest 30sec

Repeat 2x

Core Circuit # 2

Side Plank 20sec side

High Plank w/ Leg Raise 10 per side

Side Plank 20sec side

High Plank w/ Leg Raise 10 per side

Rest 30sec

Repeat 2x

Give it a try and I guarantee you will tell me that is a more fun and effective way to achieving a sleek midsection!


Helping you achieve a Sexy Core,

Tyler English, NASM-PES, CPT

5 Healthy Habits

In today's world it is all so often that we can adopt such unhealthy habits.

Being Monday and with the holidays fast approaching I wanted to share with you 5 Healthy Habits that you can implement immediately to start your holiday season off eating right.

1. Prepare for the week. Yesterday, I spent part of my morning at the grocery store buying my my food for the week. You should be doing the same. Buy plenty of whole foods including lean proteins, veggies, fruits and healthy fats.

2. Eliminate the guesswork. Cook and meal plan for your week shortly after you arrive home with your groceries. Immediately after purchasing my groceries I fired up the grill and cooked my protein for the week. My choices this week were chicken, lean ground beef and lean ground turkey.
P.S. While the men in your family sit and watch football. You can be adding more value to your Sunday's then they do!

3. Avoid roadblocks. Every one of your weekly ventures will encounter some type of roadblock. Do not allow them to put a stop to your success. Prepare small and easy emergency snacks that you can have with you at all times. These can be as simple as having a small 1-2oz bag of almonds with you. (I have seen the size of those handbags now a days, no one will even know they are in there!)

4. Plan your workouts. How many of you have a schedule? So why not plan your workouts ahead of time? Very simple give yourself a date with exercise at least 3 times per week!

5. Relieve stress. If you don't already own one then you need to purchase a foam roll. These are great tools to help you relieve unwanted tension or tender spots within you fascia or muscle. You can pick one up at www.performbetter.com

Dedicated to your fitness success,

Tyler English, NASM-PES, CPT

12 Important Tips to Prevent Cold and Flu Infection

Ok, I have been battling it for 3 days now and today it finally caught up with me!

A COLD!

I usually attract some type of sinus congestion every year at this time. I will do everything in my power to make sure it is my final one.

The American Lung Association estimates most children will catch six to eight colds a year, while adults will suffer through two to four.

I hope all of you and your children are taking the necessary steps to avoid such an illness.

I have put together some Cold and Flu Prevention Tips for you to follow this year.

12 Important Tips to Prevent Cold and Flu Infection

Since there are no known cures for colds or the flu, prevention should be your goal. A proactive approach to warding off colds and flu is apt to make your whole life healthier. The most effective way to prevent flu, frankly, is to get a flu shot. It may not be natural, but it works better than anything else. But there are other strategies you can employ as well.

#1 Wash Your Hands

Most cold and flu viruses are spread by direct contact. Someone who has the flu sneezes onto their hand, and then touches the telephone, the keyboard, a kitchen glass. The germs can live for hours -- in some cases weeks -- only to be picked up by the next person who touches the same object. So wash your hands often. If no sink is available, rub your hands together very hard for a minute or so. That also helps break up most of the cold germs.

#2 Don't Cover Your Sneezes and Coughs With Your Hands

Because germs and viruses cling to your bare hands, muffling coughs and sneezes with your hands results in passing along your germs to others. When you feel a sneeze or cough coming, use a tissue, then throw it away immediately. If you don't have a tissue, turn your head away from people near you and cough into the air.

#3 Don't Touch Your Face

Cold and flu viruses enter your body through the eyes, nose, or mouth. Touching their faces is the major way people catch colds.

#4 Drink Plenty of Fluids

Water flushes your system, washing out the poisons as it rehydrates you. A typical, healthy adult needs eight 8-ounce glasses of fluids each day. How can you tell if you're getting enough liquid? If the color of your urine runs close to clear, you're getting enough. If it's deep yellow, you need more fluids.

#5 Take a Sauna

Researchers aren't clear about the exact role saunas play in prevention, but one 1989 German study found that people who steamed twice a week got half as many colds as those who didn't. One theory: When you take a sauna you inhale air hotter than 80 degrees, a temperature too hot for cold and flu viruses to survive.

#6 Get Fresh Air

A regular dose of fresh air is important, especially in cold weather when central heating dries you out and makes your body more vulnerable to cold and flu viruses. Also, during cold weather more people stay indoors, which means more germs are circulating in crowded, dry rooms.

#7 Exercise Regularly

Exercise speeds up the heart to pump larger quantities of blood, makes you breathe faster to help transfer oxygen from your lungs to your blood, and makes you sweat once your body heats up. These exercises help increase the body's natural virus-killing cells.

#8 Eat Foods Containing Phytochemicals

"Phyto" means plants, and the natural chemicals in plants give the vitamins in food a supercharged boost. So put away the vitamin pill, and eat dark green, red, and yellow vegetables and fruits.

#9 Eat Yogurt

Some studies have shown that eating a daily cup of low-fat yogurt can reduce your susceptibility to colds by 25 percent. Researchers think the beneficial bacteria in yogurt may stimulate production of immune system substances that fight disease.

#10 Don't Smoke

Statistics show that heavy smokers get more severe colds and more frequent ones.

Even being around smoke profoundly zaps the immune system. Smoke dries out your nasal passages and paralyzes cilia, the delicate hairs that line the mucous membranes in your nose and lungs that sweep cold and flu viruses out of the nasal passages. Experts contend that one cigarette can paralyze cilia for as long as 30 to 40 minutes.

#11 Cut Alcohol Consumption

Heavy alcohol use destroys the liver, the body's primary filtering system, which means that germs of all kinds won't leave your body as fast. The result is, heavier drinkers are more prone to initial infections as well as secondary complications. Alcohol also dehydrates the body -- it actually takes more fluids from your system than it puts in.

#12 Relax

If you can teach yourself to relax, you can activate your immune system on demand. There's evidence that when you put your relaxation skills into action, your interleukins -- leaders in the immune system response against cold and flu viruses -- increase in the bloodstream. Train yourself to picture an image you find pleasant or calming. Do this 30 minutes a day for several months. Keep in mind, relaxation is a learn able skill, but it is not doing nothing. People who try to relax, but are in fact bored, show no changes in blood chemicals.

Dedicated to your health,

Tyler English, NASM-PES, CPT

Sergeant English

As many of you know my brother was recently promoted to Sergeant in the United States Marine Corps. He is also, much like his brother, in that he has become seriously involved in the fitness world.

Besides studying to become a National Academy of Sports Medicine Certified Personal Trainer, he also recently received his black belt by becoming a Combat Conditioning Specialist!

Did I mention he is a pretty intense human being?

On his base in Yuma, Arizona he has taken over the realms of the mandatory physical training program. So you see I am not the only one in the family telling others what to do!

This morning my brother sent me video via text message. It was of his fellow Marines performing their physical activity.

In one video you could hear my brother's voice yell to the Marines at their different exercise stations, "rotate" as they run to their next station he then yells "pick up the weights"..."exercise."

If I can get the video up in the next week I will post it. Having me speak to you about it and you seeing it are two totally different elements.

You really will enjoy the second video of his Marines running through the "O" Course.

Serious stuff!

I hope to share the video with you soon. In the meantime.

Semper Fi,

Tyler English, NASM-PES, CPT

Can I have your autograph?

Ok, it has happened again!

My picture has been published in Natural Bodybuilding and Fitness magazine. It is on page 56 of the February edition. The magazine is a quarterly publication and will be on newsstands for a while.

Go pick up a copy and maybe I will even autograph your copy! (I have never signed an autograph before, probably wouldn't even know what to write.)

Thanks, to all of you for your support. A huge thank you goes out to my client who discovered me in the magazine! That's right, I didn't even know my long-haired mug was published!

I purchased my copy at the local Shaw's supermarket. You can as well or visit the link below.

http://www.exercisegroup.com/store-subscriptions.html

Dedicated to your fitness success,

Tyler English, NASM-PES, CPT

The Home of the Brave

With today being Veterans Day and yesterday having been the 233rd Birthday of the United States Marine Corps. I just wanted to take the time to thank all of the men and women of our Armed Forces.

As many of you know, my brother is a Sergeant in the Marines. It is truly an honor to be able to say that.

Today take the time out of your schedule to thank a Veteran and/or the men and women who provide us our freedom.

To the land of the free and the home of the brave, I solute you.

Semper Fidelis

Dedicated to your fitness success,

Tyler English, NASM-PES, CPT

Join my supporting cast!

Wow, what a weekend!

It all started early Saturday morning as I was in New York City for the World Natural Bodybuilding Federation World Championships. (Boy do I have my work cut out for me next year as a professional!)

Sunday, I was in Simsbury, CT for a beautiful fall wedding. First fall wedding I have ever attended and I was honored to be there.

I took away one valuable lesson from this weekend and that is our own personal need for unconditional support.

At both the World Championships and at the wedding I saw real world examples.

Each day I saw how loved ones came to show their love and support for the people they cared about.

In New York City it was family and friends traveling from miles (and in some instances continents) away to support competitors.

In Simsbury, I watched as family and friends came together to share their happiness and support for a young couple in love.

Are you surrounded by these kind of people?

Surround yourself with a strong supporting cast.

Positive people.

People who will be relentless in helping you achieve success in your life.

Who is helping you in your quest to lose 20 pounds?

Are there people there to support you when life throws you a curveball?

I have already begun the process of surrounding myself with these types of people, as should you!

Dedicated to your fitness success,

Tyler English, NASM-PES, CPT

P.S. I hope I am part of that strong supporting cast. You can join me here https://twitter.com/TylerEnglish or here www.facebook.com/TylerEnglish

P.S. If you have a family member or friend who would like to join us please forward them over to my blog where they can sign up to receive my newsletter.

P.S.S. I have a personal goal to quadruple my newsletter list in 1 week! I know that each of you knows AT LEAST 4 women who would enjoy and benefit from Core Training for Women.
SEND THEM OVER!

BOOT CAMP FAT BLAST!

Here is a workout for you straight out of one of my BOOT CAMPS! Let me know how it goes!

(Warm-up)

Prisoner Squat 12 reps

Plank to High Plank 6 per side

Repeat 3x

Tri-Set 1

DB Squat & Press 30 seconds

Renegade Row 30 seconds
(High Plank w/ DB Row)

Bodyweight Squat 60 seconds

Repeat 3x

Tri-set 2

Single Leg DB Row 30 secs/side

DB Split Squat 30 secs/side
(Stationary Lunge)

High Plank Leg Scissor 30secs
(Jump Feet/legs apart)

Repeat 3x

Dedicated to your fitness success,

Tyler English, NASM-PES, CPT

Sexy Stomach Workout!

I hear it over and over again. "I want to lose my belly fat!"

So hear is a quick and effective core workout you can do on your "off" days or after one of your Core Training Workouts.

The objective is perform every exercise while keeping your back straight, bracing your abdominals and flexing your glutes/butt.

You want to lose it, so use it!

Give it a go and let me know how it goes!

The Sexy Stomach Workout!

Plank 30secs

Spiderman Climb 20 reps/side

Plank 30secs

Spiderman Climb 20 reps/side

rest 60secs & repeat 2-3x

Side Plank 20secs/side

X-Body Mt. Climber 20 reps/side

Side Plank 20secs/side

X-Body Mt. Climber 20reps/side

rest 60secs & repeat 2-3x

There you go! None of those boring and uneffective moves like the crunch! Just a great mix of ab exercises that engage your entire body and burn more calories!

Dedicated to your fitness success,

Tyler English, NASM-PES, CPT

P.S. Post your comments after completing the workout!

Belly Fat Workout!

Lets Burn the Stubborn Belly Fat!

KEEP IT INTENSE!

DB Squat & Press 30secs

Push-up 30secs

Mt. Climber 30secs

Rest :30 or (Advanced, NO REST!!)

Repeat 2x

Jump Squats 30 secs

Squat Thrusts 30secs

Repeat 10x

You should finish in less than 15 minutes, if you are working out INTENSELY enough!

Post your finishing times under comments!

Dedicated to burning belly fat,

Tyler English, NASM-PES, CPT

Bruschi is 2 Years Old!

Today, is my boxer, Bruschi's, 2nd Birthday! By now you probably feel like you know as much about him as you do about me! He is quite the little trouble maker!

So yesterday as the world was preparing for the change to the oval office, I was preparing for the end of Bruschi's "puppy years" and the start of his adolescence.

I will let you in on a little secret, HE IS NEVER GOING TO GROW UP! For those of you who have had the honor to meet the little lunatic, he still cries when I talk on the phone!

Talk about high maintenance! So, I doubt he will grow up and neither should you!

You too can start by slowing the aging process!

According to the results of a Norwegian study, a group of participants who performed high intensity interval training for sixteen weeks, successfully eliminated signs of metabolic syndrome, present at baseline, when compared to people who performed regular, moderate intensity exercise.

Metabolic Syndrome is just one effect of growing older. As we grow older our body absorbs less oxygen. The study also revealed that oxygen absorption rates also increased by 35% with more vigorous exercise, versus 16% in the moderate exercise group.

What does that mean? A significant increase in Excess Post-Exercise Oxygen Consumption or "Afterburn" meaning you BURN MORE CALORIES over a 24 to 48 hour period!

Not only do you limit your risk factors for abdominal obesity, hypertension and glucose intolerance, all symptoms of metabolic syndrome, but you will be able to work out for a shorter period of time!

Senior author of the study, Dr Ulrik Wisløff (Norwegian University of Science and Technology), says, "shorter and harder training sessions may be good medicine for improved fitness and reversal -- and prevention -- of established cardiovascular risk factors."

I encourage you to never grow up! Age is but a number! Think about how young you feel when you finish one of your intense core workouts or interval sessions!

Think young and be young! Start today and increase your metabolic rate by exercising MORE INTENSELY!

Dedicated to your increased calorie burn,

Tyler English, NASM-PES, CPT

Give the newest INTENSE CORE TRAINING WORKOUT a try!

P.S. THINK SHORTER AND MORE INTENSE = A LEANER YOUNGER, YOU!

P.S.S. Post your comments on the blog!

Sarah Palin Wore Spandex?

While traveling to Poughkeepsie, NY last week my client had informed me that while he was growing up in Alaska, his mother had actually taught aerobics to Sarah Palin. What a small world!

The times have changed and spandex wearing aerobics are dead! All smart group classes are now taking a more high intensity training protocol.

It is just a more effective way to get results. Look at the success of the BOOT CAMP world. People don't want cookie cutter workouts anymore. They want intensity driven, butt kicking, make myself work, forms of exercise.

That is why I wanted to share with you a little known but effective form of high intensity interval training known as Bodyweight Cardio.

Very simple, perform these exercises with fast but controlled form.

Prisoner Squat 12 reps

Push-up 12 reps

Prisoner Split - Squat (stationary lunge) 10 per side

Mt. Climber 15-25 per side

Single Leg Squat (use wall or bar for balance) 8 per side

Spiderman Climb 12-20 per side

Forward Lunge (8-10 side)

Rest :30 sec

Repeat 3-6x (depending on fitness level)

Good luck, NOW GET OUT THERE AND VOTE!

Making you sweat minus the spandex,

Tyler English, NASM-PES, CPT

I need your help!

Remember the movie What Women Want with Mel Gibson and Helen Hunt. I loved the fact that Mel Gibson could hear the thoughts of every single female he came in contact with. EVEN DOGS! It was a great concept. Unfortunately, there is no one person in this world that can hear the thoughts of every single person they pass on a daily basis. I am sure there are some who will tell you different. I can assure you they are lying!

Oh if I could only hear everyone of your thoughts I may be the world's leading expert on women! Just think about where that would get me!

But all joking aside because I can't personally hear all of your thoughts I need to ask for a little of your help.

I am posting a few statements that I would like you to finish and reply back to me with your answers.

Just finish the statement or answer the question and then forward your answers to tyler@coretrainingforwomen.com

1. The main reason I exercise is to_____

2. I want to look good____

3. I hate my____they feel like_____

4. The one thing you would want to lose if their were such a thing as spot reduction?

5. My biggest obstacle I battle to overcome is____

6. I want to get my ____

7. I only have ____ minutes to exercise a day.

8. I struggle with____

9. I would love to feel like_____

10. What area of your body is your biggest trouble spot?

11. What are your favorite things about exercising?

12. I want to eliminate the___

13. Help me lose my____

14. The number 1 thing I look for in a exercise program is?

15. I need to lose my____ and feel like____

Please take the time to answer these and send them back to tyler@coretrainingforwomen.com

Thank you for taking the time out of your busy schedule!

Dedicated to your fitness success,

Tyler English, NASM-PES, CPT

P.S. Thank you again for your answers!

P.S.S. Have you attempted your Fat Burning Intervals yet? Visit my blog and give them a try today!

www.coretrainingforwomen.blogspot.com

Short Burst Intervals to Burn Belly Fat!

Interval cardio burns fat more effectively!

I know I probably sound like a broken record by now but think about it. Who is leaner and more muscular?

A sprinter?

A long distance runner?

If you guessed sprinter you are correct! I can't tell you how many times I see overweight long distance runners. Though, I can't recall the last time I saw an overweight sprinter. Well, that is most likely because THEY DON'T EXIST!

A sprinter does more for building lean muscle and boosting their metabolism than long distance runners. In fact, short burst intervals can boost your metabolism up to 48 hours AFTER your workout!

Think about that for a second. You will still be burning calories from your previous workout when you start your next workout.

How cool is that!?

If you haven't attempted fat burning intervals before, what are you waiting for?

Start them today!

Visit my blog here for examples and start melting away stubborn belly fat!

www.tylersfatburningintervals.com

Dedicated to burning belly fat,

Tyler English, NASM-PES, CPT

P.S. Remember, you can burn more fat in less time by performing Short Burst Intervals 3 times a week. Start today!

www.tylersfatburningintervals.com

Leftover Candy Disposal

So Halloween has come and gone. Now what do you do with all that leftover candy your children collected?

Here are a few tips to keep you from sabotaging your fat loss success:

1. Have your children select their favorite candy and only keep their favorites.

2. Donate their selections to food share or a homeless shelter for the youths who weren't able to enjoy such a sweet filled Halloween.

3. Will Power! How bad do you want to fit into those new skinny jeans? Stay away from the temptation. A short term sweet? Or a long term goal? You decide!

4. Prepare your snacks to avoid pitfalls!

5. Allow your child to enjoy a Halloween candy treat at the same time you eat a healthy snack!

Stay on your path to fat loss success,

Tyler English, NASM-PES, CPT

3 Fat Burning Intervals

Did we behave on Halloween? Have you eliminated all the left over candy in the house? If you have left over bags of candy donate them to your local food share or homeless shelter. Give someone else the opportunity to enjoy the sweet part of Halloween and help yourself avoid the mindless eating associated with such sweets.

I have a busy day today. I am off to watch my client compete in the INBF Monster Mash in Marlborough, Massachusetts. Before I left I wanted to share with you 3 Fat Burning Intervals you can perform today to get that metabolic engine firing on all cylinders!

All 3 can be performed on a Treadmill or outside. I would choose outside if I were you, GET OUT OF THE BOX!

Fat Burning Interval A:

• 25 minutes
  
• Warm-up 3 minutes
• Start Intervals
• Sprint 30sec
• Walk 30sec
• Repeat 20 x
• Cool Down 2 minutes

Fat Burning Interval B:

• 20 minutes
• Warm-up 2 minutes
• Start Intervals
• Sprint 1 minute
• Walk 1 minute
• Repeat 8 x
• Cool Down 2 minutes

Fat Burning Interval C:

• 30 minutes
• Warm-up 5 minutes
• Start Intervals
• Sprint 30sec
• Walk 90sec
• Repeat 10 x
• Cool Down 5 minutes
• 
  

Remember, for beginners the Sprint may be a walk and for others the sprint may be a jog. The interval is to be performed at your own personal level. No matter the case the Sprint interval should be a 8-9/10 on your perceived exertion level with 10 being the hardest you can work. The walk should be a 3/10.

Good luck and let me know how you do!

Dedicated to your fitness success,

Tyler English, NASM-PES, CPT

P.S. Post your comments today regarding your Core Workouts and Fat Burning Intervals!