Hot Fox Fitness

January 9, 2010

Workout World Wide, Guinness World Record Attempt for Largest Simultaneous International Fitness Boot Camp – Raise Funds for Alberta Heart and Stoke Foundation

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That’s My Dad with the Winnie the Pooh Shirt on!

So it’s already January 19th. My hope is you’re still right on track with your fitness goals for 2010. One of the things I know helps is to take a different approach than most people do. Let me explain:

You see, most people I come across…well, they want to look better naked. Hey, nothing wrong with that. But when that is the only motivation it does nothing but leave people frustrated, unfulfilled and right back where they started. It just does.

However, when the goal is to take better care of yourself for overall health and well-being, that’s when people see lasting results. It’s when they make real changes to their lives.
Now, I love being a Prograde partner because they believe the same things I do. And that’s the reason for their “Do Something Different This January” Special. To celebrate 2010 and to motivate you to look for more from fitness than just to fit into your “skinny jeans” again, they are putting their power-packed EFA Icon on sale this week at 10.10% off. Yes, that means 11%.

And I’m not kidding when I tell you it’s potent. Prograde Nutrition’s EFA Icon may help you:
Protect Your Heart
Improve Your Memory
Strengthen Your Immune System
Reduce Joint Pain
Reduce PMS Symptoms
Aid Fat Loss

But seriously, don’t take my word for it. Discover all the research behind this extraordinarily power-packed Prograde product for yourself. It’s all right here: http://yoursbestfitfast.getprograde.com/krill_oil.html

On that page you’ll also find all the details on how to save the 10.10%. But it all ends this Friday at 11:57pm EST so be sure to act NOW before you forget.

Yours in health,
Lynnell Ible

PS – Again, this special chance to do something different this January expires on Friday, January 22nd at 11:57pm EST. Be sure to order your supply of Prograde Nutrition’s EFA Icon at 10.10% off before it’s too late. http://yoursbestfitfast.getprograde.com/krill_oil.html

Everyone knows that Fast Food is bad for you, low quality food, high in sodium and fat and way to many calories per meal.

Did you ever stop to think about your favorite restaurant? I am sure you would like to think that you are choosing higher quality, healthier food when you eat at a nice restaurant.

Today I am going to pick on my what used to be my parents favorite restaurant, Earls. We use to go their all the time when I was a kid, I even worked their as a server for 2 years.

I just found out they posted their nutrition information so I thought I would take a look! (I included the link as the tab is tucked away in the bottom corner of their home page)

And I can see why, they tucked it away in a corner, If it was my restaurant I would be horrified to find out that my nutritional content of my menu looked like EARLS

Here’s why:

Fat content is outrageous with only 3 items that contain less then 20 g of fat, unless of course you include a few of the accompaniments.

(Hot Chicken Ceaser has 76.5 g of Fat)
Sodium levels on alot of items are really high

There isn’t much point in trying to balance your choices as the fat content is so high in everything, It just doesn’t work.

Salads – so you thought it was healthy

899 calories for a Sante Fe Chicken Salad

1120 calories for a Hot Chicken Ceaser
(add a  pan bread +700)

Pizza ranges from 750 – 1150

The Sandwiches and Burgers start at 700 calories

Pasta starts at 1100 calories per entree

The Big bowls 1000-1300 calories

Chicken starts at 540
With ribs starting at 1100
Note: that doesnt include your sides which add anywhere from 300 to 775 extra calories per side. With the exception of the mediteranean vegetables at 120.

And the deserts start at 400 calories

If we picked their lightest fare:

Calories
Shared by 2 people Los Cabos Chicken Tacos = 282/2
Rocket Beet and Pear Salad = 445
Brownie with Toblerone Chocolate = 404
Total calories for 1 person = 990
Protein = 29.7
Carbs = 97.25
Fat = 57.05 Saturated (24.5 g)
Sodium = 897.5

My recommendations if you still want to eat there! Split your entree 4 ways, skip the starter and dessert and only drink water

or just eat the starter size Chicken Tacos, a side salad with no dressing and have it with a glass of water.

So ask yourself is Earls making you FAT???? Or is it choosing to eat there that is making you fat!

Yours in Fitness

Lynnell Ible, NSCA-CSCS

Its back to school and its time to ramp up our fitness routines. So in honour of Back to School Progade is having a 10% off everything sale http://yourbestfitfast.getprograde.com/specials

Not sure what you need!

Well here are my 3 favorite products from prograde!

1) Prograde Lean

Prograde lean is a great tasting shake for breakfast. Some of you boot campers are missing breakfast and that is not good!

Missing breakfast to fat loss is like not going to work is to your pay check. If you DONT do it, it ain’t gonna happen!

I know that

1. sometimes you are rushed
2. you didn’t plan well
3. or food doesn’t sit well in your stomache before you work out

Great! Those are 3 reasons to stock your kitchen with Prograde Lean. Oh yeah and it tastes awesome! Chocolate Craving anyone!

2) Prograde Work Out

After you work out, you have 1 hour to provide your body with the nutrients it needs to repair itself. 1 HOUR is the difference between building your body and breaking it down!

Post work out you need a ratio of 2:1 (thats carbs to protein) NO FAT! Fat slows down digestion

The biggest problem we face is digestion, it takes time! When you eat whole foods the liver has to break it down before it hits the blood and circulates those much needed amino acids and carbohydrates to our muscles. It takes 4 hours to digest red meat!

A post work out shake allows you to bypass the liver and get the nutrients into the blood right away! Making sure your body is on its way to recovery.

Why, Prograde Work Out?

Prograde Work Out has a ratio of 2:1 (carbs:protein) with no fat. This is the ultimate ratio for recovery. Oh yeah and it tastes awesome too!

3) Cravers

You need a snack

1. that you can store in your car
2. that you enjoy the taste of
3. that you can eat without guilt

When you are rushed, get stuck in a meeting or traffic and need something to tie you over. Cravers are awesome, I keep them in my car, so I can always have one when I need it.

Prograde is 10% off till Friday so rock it!

Why do I promote prograde, prograde is what my family use!

I have included a video on progrades inspection of ingredients, one more reason to use prograde!

Look at the smiles!

Get your 4 minute Cardio in today!

Perform each exercise for 20 seconds rest for 10 then repeat 8 times

Rest for 1-2 minutes and move on to next exercise(s)

1) Ski jumps- 2 foot jumps side to side

2) Push rows alternating with stationary running

3)  x-country skiers

4) mountain climbers

New to tabata’s start with 1 or 2 rounds and rest for 2 minutes between each round!

Be a Hot Fox!

Lynnell Ible, CSCS

Need a timer so you can focus on the exercise instead of the time. I use gymboss

5 min ultimate warm up

Perform each exercise for 50 seconds followed by a 10 second break and move on to the next exercise.

1. Drop Squats
2. power push ups
3. lunge with row
4. single leg deadlift
5. quick twists

4 minute finisher

Perform each exercise for 20 seconds followed by a 10 second rest alternate exercises for 4 minutes

T-planks alternating with Stationary Running

Need a timer that you don’t have to look at. Gymboss is my favorite! It buzzes and or beeps and you can set the work and rest intervals to any time you want!!!

Your Fat is important to you! It must be because you keep it around. You think about getting rid of it, you even talk about it, but……you are still holding on to it. Keeping it real close for when you need it!

To be successful your ACTIONS must = your GOALS.

So I need you to take 10 minutes, grab a journal, lock yourself away and ask yourself the following questions

1) What do I gain by staying fat?

Dig deep inside of you and search for it! Why do you choose to be uncomfortable in your body and self conscious? What are you gaining?

2) What am I missing out on by staying fat?

Are there things you want to do but can’t because of the fat

Clothing you would love to wear but won’t because of the fat

3) Why do I want to lose the fat?

For every answer you give to the why ask another one until you feel raw inside. Your “WHY” will be emotional.

This emotion will help you to your success!

Our WHY motivates us to ACT to help us reach our GOALS!

Once you have found your why! Comment below on what you will do to start Acting Now!

Action: 2 week trial for Hot Fox Boot Camp for more info call 403 850 6043 or email lynnell{@}hotfoxfitness.com