In his book, The Happiness Advantage, Shawn Achor states, “We become more successful when we are happier and more positive. For example, doctors put in a positive mood before making a diagnosis show almost 3 times more intelligence and creativity than doctors in a neutral state, and they make accurate diagnoses 19 percent faster. Optimistic salespeople outsell their pessimistic counterparts by 56%. Students primed to feel happy before taking a math achievement test outperform their neutral peers. It turns out that our brains are literally hard-wired to perform at their best not when they are negative or even neutral, but when they are positive.”(89)

Shawn goes onto say that we continue to sell out our happiness for success. We become overwhelmed with what we need to do and the pressure to succeed at any cost.(90)

So how do we find happiness first? It’s not that we have to find shangri la or take a handful of happy pills first to find success. In the Happiness Advantage, researchers asked a group of 4 year-olds to put together blocks of different shapes. One group was given neutral instructions: Please put these blocks together as quickly as possible. The next group was given the same instruction, however, they were first asked to think of something that makes them happy. At 4 years of age, they don’t have a huge repertoire of life experiences to draw upon, so they could merely have been thinking of the Jell-o they had for lunch. The kids primed to be happy significantly outperformed the others, not only in speed but in accuracy.(237)

So what does this have to do with training, boot camp and nutrition? Everything!!! Your attitude will be a bigger factor on you achieving your fitness goals than any diet plan, workout program or training tool. Prime yourself with happiness, then you will lose those that last 10 pounds, fit into your skinny jeans and find success. My clients that walk through the door with a smile on their faces are the ones that achieve their goals, which in turn breeds more happiness. The “Debbie Downers” that look at exercise and healthy eating as a chore just don’t get the same success rate.

For some of you this paradigm shift may be as strange as when Copernicus first suggested that the universe revolves around the sun instead of the earth. I challenge you to put happiness at the center of your universe and let your life and fitness goals revolve around it. Change the thought pattern from, “Ill be happy when I lose…” or “I’ll be happy once I can fit into…” to “I love how good my body feels.” or “Eating healthy makes me feel happy.”

If you’re struggling with positivity, it doesn’t take a huge positive life changing experience to make a difference in your results. If you’re not psyched to workout listen to some happy music to lift your spirits. Or, review your goals and visualize how you will feel once you have accomplished them. For me, I always remind myself how good I’m going to feel after my workout or even during my workout and I think about the tone it sets for the rest of my day or even week. Even just thinking about how happy your body is going to be because you’re eating healthy or you get your cardio done. Heck, just like the 4 year-olds mentioned above just think of something that makes you happy (Jell-o) even if it has nothing to do with fitness.

Here’s a quick youtube video to make you smile…(Give it some heat…hahahaha)

[youtube=http://www.youtube.com/watch?v=8cyAqEjZ2as]

Think happy thoughts…be a happy camper,

Mat “the trainer”

This time of year is challenging for me.  I find it hard to transition from winter to spring, from ski season to mountain bike season.  Because the snow has been so soggy I’ve forced myself to do a few spring bike rides.  Ya, I was slow.  A ride that normally takes me 90 minutes took me close to 2 hours.  I can probably chalk it up to being out of biking shape, but more importantly I contribute it to a lack of passion.  My heart just wasn’t in the ride.  Passion is what drives us to excel.  I will find my passion again for biking, it’ll probably take a few miserable spring ski adventures, but I will find it.

“If there is no passion in your life, then have you really lived? Find your passion, whatever it may be.  Become it, and let it become you and you will find great things happen FOR you, TO you and BECAUSE of you.” T. Alan Armstrong

Speaking of passion, I recently had the opportunity of training an individual that I believe epitomizes passion.  Some of you know him, he’s been a regular 6am camper for the last 3 or 4 months and he has gone through an amazing transformation.  His name is Stanton.  Stanton is a gym teacher at Orem High School.  He came to me at the end of last year asking for my help.  He told me he was going to win the Gold’s Gym Body Transformation Contest that would begin at the new year.  He told me he didn’t have the money to pay for my services, but he would once he won the contest (I believe there was a $1200 purse for the contest).  I was impressed, so impressed that I took him up on his offer.  I would train him and he could pay me later. For the next 3 months Stanton was the first camper at boot camp showing up early everyday.  Not only did he do the regular boot camp workout he doubled up his exercise by performing cardio intervals in the evening.  As far as nutrition went we worked on eliminating the bad habits for the first month, then we worked on eating healthy…lots of lean protein, veggies and healthy carbs. In month 2 we started rotating his carb intake.  Never once did he give me the excuse, “But, Mat, I can’t eat that much protein.” or “Mat, I’m so sick of cottage cheese and chicken.”  He was passionately chasing his goal.  I could’ve told him to skip backwards down State Street while shaking a shake weight would’ve helped him lose a few extra pounds and he would’ve done it.  Passion and compliance, it’s a magical formula for success.  Now, Stanton won’t know the results of the contest for a couple of weeks. To be quite honest, the results don’t matter.  In my eyes, Stanton has already won.  He is a champion.

Champions do not become champions when they win the event, but in the hours, weeks, months and years they spend preparing for it. The victorious performance itself is merely the demonstration of their championship character.  T. Alan Armstrong

My challenge for you is to find your passion.  What is it that drives you to workout?  To plan out your meals?  To skip dessert?  Is it to look good naked?  Or maybe you want to feel younger, healthier, stronger…?  Whatever it is find it, grab a hold of it, internalize it.  Write your passion down.  Write in down in powerful language that describes your fire within.  Post it in places  so that you will see it often.  And then share your passion with others.  If you can’t go through the simple task of writing it down or muster the courage to share it with family and friends, then how passionate is your passion?  Passionate enough to be a champion?

Passionately,

Mat “the trainer”

Not that it matters, but, here are Stanton’s before and after pics…and not only did he win the state wide contest he won his age division nationally and was runner up overall…Well done Stanton, my friend!!!

Drop the white socks, sport a smile and a spray on tan and you too can have a transformation like Stanton...oh yeah and a whole lot of sweat.

I attended a few of seminars specifically about nutrition.  It was interesting that of the 4 I attended they all agreed on a few key points though their main topics varied.

Key Nutrition Points

1.  The old adage for weight loss … “calories in” versus “calories out” isn’t always accurate.  Multiple studies compare test groups that ate the same number of calories for a 24 hour period for an extended period of time.  At one time interval the test group ate 3 “square” meals a day and gained weight.  The same test group then continued to eat the same amount of calories, but spread them evenly over 6+ meals a day.  In this situation the test group lost weight.  Dan Bernadot PhD, the presenter of this information, jokingly stated that”… if you’re eating 3 squares a day you will look like a square.”

He cautioned to avoid eating small meals throughout the day then eating a large dinner.  His research suggests eating similarly sized meals throughout the day.  Eat every 2-3 hours, avoid fasting periods of 4 hours or more. ” After a 4 hour fast”, Bernadot explained, “your body will store some energy away as fat…no matter what you eat…protein or carbs.”

Dr. Bernadot also mentioned that leaner individuals eat more calories then their fatter counterparts.  I’ve seen this countless times, overweight individuals that eat like a bird.  You can put your metabolism at a stand still by underfeeding your body.  So if you think you will get better results in your battle of the bulge by eating 150 calories 6 times a day…think again.

Take Home Message: Eat 6 or more meals a day and avoid large meals.

2.  Protein, protein, protein.  All 4 presenters emphasized the importance of good quality protein (GQP).  GQP being a complete protein usually from an animal source.  Protein should be part of every feeding opportunity.  Suggested intake being 20-30 gr every meal.  They did not directly oppose vegetarianism (and neither do I), but they stated that omnivores (meat and plant eaters) are leaner than vegetarians.  Vegetariansim is challenging, it’s not just about avoiding animal products.  You’ve got to supplement with the right vitamins and minerals and eat well planned out meals which include ample amounts of vegetarian protein sources.  Being a healthy vegetarian is no accident.

Take Home Message:  Eat 20-30 gr of protein per meal.  If you are a vegetarian, study and do it right still focusing on getting ample amounts of vegetarian protein sources at each meal.

3.  Creatine is safe.  Creatine is one of the most tested supplements out there, it has been deemed safe.  Both men and women can take 3-6 gr/day and see boosts in energy and increased recovery from exercise without gaining weight.

Take Home Message:  If you’re having a hard time recovery from workouts or feeling an energy drain during the day supplement with creatine ideally in your workout/recovery shake containing  3-6 grams within 20-30 min after exercise.

4.  If you’re not getting a workout/recovery shake before, during or immediatly follwing a workout you are shooting yourself in the foot.  With exercise your body utilizes blood sugar and damages muscle tissue.  If blood sugars are not restored and your body doesn’t have protein sources in the blood stream the body will actually start to catabolize (break down muscle) to repair the damaged muscle and restore blood sugar stores.  The shake should not be merely a protein shake, but a shake containing fast digesting carbs and protein, usually in a 1:1 or 2:1 carb:protein ratio.  If a commercial workout/recovery shake isn’t an option low-fat chocolate milk or kefir is a great alternative.

I can’t tell you how often I see clients/campers that come in for a body composition test and they’ve lost 8 pounds.  They are usually psyched to get tested.  Then we find that of the 8 pounds they lost 6 pounds of muscle.  I’m telling you, the body will break down muscle for fuel and repairs even if you are doing strength training.  Bottom line, eat plenty of protein and drink your workout/recovery shake.

Take Home Message:  Even if low-fat chocolate milk is your only option get a workout/recovery shake in before, during or after your strength training workout or intense cardio workout 60 min or more.  For an hour workout men take in 200-400 kcal shake, women take in 150-300 kcal shake.  With equal parts carbs and protein or twice as many carbs as protein.

5.  The other supplement mentioned was vitamin D.  Most individuals especially women are low in vitamin D.  It is suggested to get 5-30 min of midday sun or tanning bed exposure 2 times a week to get adequate vitamin D synthesis.  If unable to get the recommended exposure or if you live in the northern states during the months of Nov-March (Utah Valley falls into that category) then supplement with 1,ooo IU of vitamin D a day.  This can help with seasonal depression and energy loss as well as maintaining strong bones and avoiding certain types of caner.

Take Home Message:  To improve in avoiding certain types of cancer, maintaining strong bones and improving overall energy and avoiding possible seasonal depression get outside and expose some skin…otherwise supplement with 1000 IU aday of vitamin D.

6.  As far as exercise, it was good to see that the exercise selection and format we use at EXL in on par with the rest of the fitness industry.  Plenty of body weight exericses, olympic lifts, ropes, medicine balls, kettlebells…etc.  In fact all the hands-on seminars I attended used time as a way to measure set (not reps), just like we use in EXL Fitness Boot Camps.

I did learn a few variations of some exercises that you can look forward to seeing in the studio.  And I believe I’ve found me next training tool…THE ULTIMATE SANDBAG!!  Check it out=>http://www.ultimatesandbagtraining.com/

Stay Fit

Mat “the trainer”

Mat Gover BS is an Orem fitness boot camp instructors, personal trainer, and real world fat loss expert. He owns EXL Fitness & Performance, a personal and group training studio.   To book Mat to speak at your Utah Valley company, club, or organization please contact him by email at matgover@mac.com or by phone at (801) 836.7185. For a free two-week trial to his Orem boot camp to experience the best personal training in Utah Valley please call Mat or drop by the gym (1623 N State St, Orem right next to Costa Vida).

First, This was a study of the fat changes of 1 year of aerobic exercise (traditional, steady-state cardio) among postmenopausal women (Int J Obes (London). 2011 Mar;35(3):427-35).  This study compared the fat loss of 320 women which were split into 2 groups.  One group performed 45 min of moderate to vigorous aerobic exercise up to 5 times a week.  The other group was a control and performed no exercise.  Both groups were instructed to keep their diets the same.  The exercise group averaged 3.6 workouts a week for a year for and average of 178 minutes a week (pretty dang consistent in my opinion and whole heck of a lot of time…over 9,000 minutes in a year’s time).  Curious how much weight they lost with that much work….???  The exercise group lost 3.9 lbs over the control group.  Wow, this may surprise some of you.  If you have followed my posts then you know I am no proponent of aerobic exercise for fat loss.  Aerobic exercise has its place in training for endurance events and cardio health and for sheer enjoyment.  But it doesn’t belong in the fat-loss arsenal.  Instead opt for  more efficient and effective form of exercise like highly metabolic strength training and high intensity interval training (Hierarchy of Fat Loss #3, and Hierarchy of Fat Loss #4).

The next study compared the fat loss results of performing moderate intensity cardio on an empty stomach or after a meal (Int J Sport Nutr Exec Metab. 2011 Feb;21(1):48-54).  All participants performed both tests.  The daily food intake remained the same for both tests, the only difference was in one test they performed endurance cardio after a meal (breakfast) and in the other test they performed the endurance exercise bout after breakfast.  They then analyzed the fat burning rate 12 and 24 hours after each test.  When the participants ate breakfast the residual fat burn was higher than if they had performed exercise in a fasted state.  ”The authors conclude that when moderate endurance exercise is done to lose body fat, fasting before exercise does not enhance lipid utilization; rather, physical activity after a light meal is advisable.”   The authors didn’t report the actual differences,but they did mention the fat burning rate difference was “significant”. As mentioned above I don’t like aerobic training for fat loss anyway, but I would like to see the study that compares high inttensity interval training in a fasted state or in a fed state.  ”The authors conclude that when moderate endurance exercise is done to lose body fat, fasting before exercise does not enhance lipid utilization; rather, physical activity after a light meal is advisable.”

Stay Fit

Mat “the trainer”

Mat Gover BS, CSCS and Pam Gover CPT are Orem fitness boot camp instructors, personal trainers, and real world fat loss experts. They also own EXL Fitness & Performance, a personal and group training studio.   To book Mat to speak at your Utah Valley company, club, or organization please contact him by email at matgover@mac.com or by phone at (801) 836.7185. For a free one-week trial to his Orem boot camp to experience the best personal training in Utah Valley please call Mat or drop by the gym (1623 N State St, Orem right next to Costa Vida).

The average person in America will walk down the bread isle in a grocery store and see that a lot of the breads to choose from say 100% whole wheat bread. They automatically think it must be healthy and grab a loaf or two and continue shopping. STOP!!! I wish I could stop them right there on the spot and explain what 100% whole wheat really means. Here are the steps to get 100% whole wheat bread: 

1- Heat the grain so that the germ and the bran remove themselves and only the starch remains. The starch is then ground and you are left with white flour which has no nutrition or food value.
2- After going through this refining process the refinery then adds back a fraction of the wheat germ and adds a small amounts of synthetic vitamins, minerals, and a little fiber. This basically gives it some flavor and calories. Most of the time they don’t add back any of the bran (which gives it the darker color). In fact you will sometimes see in the ingredient list…molasses, which they use to make a darker loaf.

There you have it, 100% whole wheat “not good for you” flour.Whole grain flour on the other hand uses the whole grain and doesn’t remove anything from it. It contains all of the germ and bran, along with many natural vitamins and minerals. It will have a little different texture and be slightly heavier than its counterfeit we mentioned above. But it will taste wonderful and your body will love it!

Now this next part may raise the eyebrows of some but I will stand by it until I am proven wrong. If you want to feel better and improve your health cut down on the amount of wheat and dairy products that you consume. Now I didn’t say to completely cut them out- just start eating less of them. Remember this is baby steps to your health. And of course you need to replace them with even better grains of which we will talk about shortly.

Now for a little background on this topic. America produces more milk and wheat than most countries. They tell you to drink tons of milk for strong bones and to eat your wheat. We will focus on the wheat here for a while and will get back to the dairy topic later. Wheat is a great grain but it has been abused in this country. It is in everything you eat- breakfast through dinner. From soy sauce, to chili, to crackers, etc. When you get too much of anything for an extended period of time you are bound to have problems. The number of people that are becoming gluten intolerant is skyrocketing in this country. Gluten is the protein that is found in many grains. Most people are only intolerant to the gluten in wheat because it is in everything we eat and our bodies are screaming for a break. Some common symptoms are stomach problems (including digestion), allergies, weight gain, and headaches. Now everyone knows someone with one of the these problems, if not more than one. Not saying that the amount of wheat and dairy we consume is the only cause of these symptoms but they can and very often are the cause. Moderation in all things!

Gluten-free amaranth crackers with pepper spears

Brandon Kendrick, manages the Bosch Kitchen Center in Orem.  Brandon struggled with some health problems growing up and chose to find another way to resolve them rather than what the doctors were giving him.  That led him to a passion for health and fitness.  He has put his passion to use through his research and creativity learning how to prepare healthy meals and add better nutrition to anyones diet.  He has taught health/cooking classes at the Bosch store for 2 1/2 years and now does private classes throughout the state as well.  Brandon will be teaching the EXL Healthy Cooking Lesson this Saturday on “Sprouting Grains”.

My approach during the holidays is…break even.  Don’t gain and don’t lose.  Enjoy the holidays, but don’t over indulge. The way I see it, you’re already ahead if you start the New Year even on your weight.  Use the ensuing months to hit your weight loss goal.

Here are 10 tried and true tips to help get you through the holidays with minimal damage and plenty of fun.

1.  ”Know thy weakness.” – Samurai Strategies.  This rule is king of all holiday rules.  Know thyself.  If you had a heart to heart with yourself you could probably figure out your nutrition strengths and weaknesses…and no it’s not all genetics.  Some common weaknesses: carb addict, skipping breakfast, sweet tooth, skip workouts, alcohol.  If you know you have a particular weakness then don’t put yourself in a situation to be tested.  Your will power will always give out.  Case in point, if you know you’re addicted to carbs, meaning you tend to go straight for the rolls and mashed potatoes on T-day, then eat all your protein and veggies first before you even indulge in making a castle of mashed potatoes on your plate.  Hopefully by doing so you will be less apt to eat too much of the fattening carbs.

2.  Don’t deny yourself.  Have you ever noticed that when you completely deny yourself of something you crave it even more?  This is the holidays and there is going to be plenty of unhealthy food around waiting to sabotage your fitness goals, my mom’s cranberry jello salad comes to mind.  Give yourself  a bite or a small serving and be done with it.  I have found that often times just a taste is all you need to satisfy that craving.  This rule, however, is contingent on rule number 1.  You don’t hire an alcoholic to run a liquor store.  Likewise, if you know that you can’t just have one bite or one serving without going ape crazy and eating the whole thing, then don’t tempt yourself by allowing yourself the opportunity.  Once again, don’t deny yourself, BUT know your weakness.

3.  Intense Exercise. Most of you hardly have time during the rest of the year for exercise let alone during the holidays, so drop the long cardio bouts and stick to short, high intensity exercise routines like boot camp style workouts, super sets, circuit training, or interval training. High intensity is the key here.  On a scale of 1-10 for exertion, you should be hanging out between and 9 and 11…yup 11.  Yes, your routine at the local Curves is circuit training, but the intensity is most likely lacking.  A big benefit to high intensity workouts is that they are over quickly…20-30 minutes, but your metabolism is lit up for hours.  Even if you only have time for 10 minutes, then by all means do 10 minutes.  You’ll eat better afterwards and you’ll feel better too.

4.  Stick to 1 serving.  No more going back for seconds.  One plate and done…enough said.

5.  Eat plenty of protein.  Fats and carbs are most easily stored as fat.  Protein, on the other hand, requires considerable calories just to digest.  Some studies suggest 30% of the calories consumed in protein is used in the digestion and breakdown of protein.  Most women should shoot for a palm sized serving of protein and men a whole hand sized serving.

6.  Eat breakfast and eat throughout the day.  Yes, even on Thanksgiving Day, eat your normal meals including breakfast.  This will help prevent overeating during the “big meal”.  If you know you’re going to a holiday party and you want to avoid overeating eat a small meal before you go.  A fast option is a protein smoothie on your way out the door.

7.  Eat protein and veggies first.  This little trick will help lessen the glycemic load of your meal.  Meaning it will hinder the hormonal response when eating carbs to store some for later.  Plus you will reach the point of  feeling full quicker.

8.  Drink plenty of water.  Often times we misread our body’s craving for water as hunger, therefore, we eat.  The next time you want to eat in between meals, drink some water and see if you’re still hungry in a few minutes.  Besides, our bodies just run better when properly hydrated.  Shoot for 0.5 ounces per pound body weight a day.

9.  Severely cut back or eliminate full fat or sugar foods.  I’m not a big fan of sugar-free or fat-free food options in normal routine, but on occasions where fat and sugar are plentiful like the holidays,  a low-fat or sugar-free option would be recommended.  Choose vinaigrettes for salads, sugar-free jello/cool whip for deserts.  Or if you can’t stomach the lower calorie options then opt for a smaller serving of gravy, whipped cream and jello.

10.  Avoid mindless snacking.  Don’t get me wrong, I’m all about eating small meals throughout the day.  But don’t skip meals because you’re constantly eating at the snack tray.  Peanut M&Ms just don’t offer the same nutritional value as a high protein/veggie meal.  Eat your meals every 2-3 hours (meal replacement shakes are extremely convenient during this hectic time of year) and then when you do snack choose healthy options like a relish tray with humus for dip or follow rule number 9 and choose a small helping, all the while remembering rule numero uno…know thy weakness.

11. (bonus tip) Stay active.  For heavens sake get off the couch.  Pass on the post T-day nap. And, you don’t need to see every football game; catch the highlights on ESPN.  Instead, go play a pick up game of ball, go snowshoeing or skiing, do a home boot camp workout.  Shoot, even play some Wii …your kids will love you for it.[youtube=http://www.youtube.com/watch?v=_iYBmAVuBns]

There you have it some holiday words to live by.

Stay Fit

Mat “the trainer”

Mat Gover BS, CSCS and Pam Gover CPT are Orem fitness boot camp instructors, personal trainers, and real world fat loss experts. They also own EXL Fitness & Performance, a personal and group training studio.   To book Mat to speak at your Utah Valley company, club, or organization please contact him by email at matgover@mac.com or by phone at (801) 836.7185. For a free one-week trial to his Orem boot camp to experience the best personal training in Utah Valley please call Mat or drop by the gym (1623 N State St, Orem right next to Costa Vida).

Hello fellow boot campers!  Tell me if these are two common complaints that people have about cardio.

1. I do not have the time!

And, the excuse for those that actually do have time for cardio…

2.  I do my cardio, but I don’t see any results.

Does that sound familiar?  Well one great solution that resolves both of those common problems is INTERVAL TRAINING!!!!  Interval training involves alternating short bursts of intense activity with what is called active recovery, which is typically a less-intense form of the original activity.  So instead of running on the treadmill for miles at a steady pace, do sprints from 30 seconds to a minute as hard as you can, and then get off the treadmill and do a stretch for 1- 2 minutes, depending upon your time intervals for the workout that day. Repeat 10-14 times. You can apply these to a plethora of exercises.  According to research that has been done, a 20 minute high intense cardio interval workout is 9 times more effective than steady state cardio.  So that solves the time issue.  Who honestly doesn’t have 20 minutes a day to exercise???

What are the advantages that I mentioned about interval training?

Interval training utilizes the body’s two energy-producing systems: the aerobic and the anaerobic. The aerobic system is the one that allows you to walk or run for several miles, that uses oxygen to convert carbohydrates from various sources throughout the body into energy.

The anaerobic system, on the other hand, draws energy from carbohydrates (in the form of glycogen) stored in the muscles for short bursts of activity such as sprinting, jumping or lifting heavy objects. This system does not require oxygen, nor does it provide enough energy for more than the briefest of activities. And its byproduct, lactic acid, is responsible for that achy, burning sensation in your muscles that you feel after, say, running up several flights of stairs.

Another added benefit of interval training is the post exercise calorie burn, you will be burning calories for up to 24-48 hours after these high intensity workouts. Another nice advantage is that anybody, at any fitness level can do intervals.  You control the intensity and the amount of time per set.  A word of advice; when you are doing your work intervals you want to pretend you are running from Godzilla.  You need to be working like you are running for your life.  Your heart should feel like it’s about to jump out of your chest.

If this doesn't make you run fast, I don't know what will!!

How to set up your own workout

Despite its simplicity, it also is possible to take a very scientific approach to interval training, timing both the work and recovery intervals according to specific goals. I’ve listed the four variables to keep in mind when designing an interval training program.

• Intensity (speed) of work interval
• Duration (distance or time) of work interval
• Duration of rest or recovery interval
• Number of repetitions of each interval

You will get fast results by following these steps.  And another advantage is that you can apply interval training into any kind of fitness activity: biking, running, swimming, medicine balls, etc……Make it fun!!!

Here’s a basic interval program.  In fact, this is the same format we teach our rookie boot campers.

5 minute warm-up (the “workout b4 the workout is ideal”)

30 seconds- work interval (High Knee “T’s”=> see video)

90 seconds- active recovery interval (walking or even stretching…for you veteran campers/clients think “spiderman stretch” or “sumo squats”)

30 seconds- work interval (Frog Jumps)

90 seconds- active recovery

Repeat alternating work intervals with active recovery intervals up to 10 times for a 20 minute workout.  Follow that with a 5 minute foam rolling session and your golden.  You’ve ignited your metabolism, you didn’t need a gym pass and you can get back to your hectic schedule feeling good about taking care of your health.[youtube=http://www.youtube.com/watch?v=FgSLaz2uAVg]

If jumping hearts are happy hearts than your heart will be smiling ear to ear while it's jumping out of your chest with these exercises.

Always feel free to ask me questions about anything with intervals.  Also, if you haven’t tried my cardio boot camp on Tuesday and Thursdays mornings at 6:30am come see for yourself how effective intervals are.

Gain more time and get better results!

Until next time, DIG DEEP!!!

Shawn Webb

The good news? …or …The Bad news?

Okay, we’re guessing you want to know the good news first:

The good news: Our guaranteed results EXL Fitness Boot Camp is overflowing with new members wanting to come experience our unbelievable fat burning exercises!  We are so happy to see so many men and women wanting to change their body and their life with the weight shedding, intense work out routines.

The bad news: We had to put a hold on taking new members until we can figure out how to accommodate the demand from the wonderful people like you who are wanting to see why EXL Fitness Boot Camp is so amazing at helping you to burn fat, feel amazing, and be full of energy all day, every day.

So here’s what to do right now, we have created a waiting list for those wanting to get on board with the next Boot Camp, click below to get on the waiting list right now and we will get you all the information you need to get into the next available EXL Boot Camp.

Evolution or regression? A foam roller can help.

[youtube=http://www.youtube.com/watch?v=PxQU7vOxcvk]For a more thorough SMR session attend a free boot camp or personal training orientation.  Contact me for details.

Stay Fit

Mat “the trainer”

Mat Gover BS, CSCS and Pam Gover CPT are Orem fitness boot camp instructors, personal trainers, and real world fat loss experts. They also own EXL Fitness & Performance, a personal and group training studio.   To book Mat to speak at your Utah Valley company, club, or organization please contact him by email at matgover@mac.com or by phone at (801) 836.7185. For a free one-week trial to his Orem boot camp to experience the best personal training in Utah Valley please call Mat or drop by the gym (1623 N State St, Orem right next to Costa Vida).