I remember having a conversation with a client eight months into working with her. She was going through a stressful divorce. She was hitting her marks with her food, for the most part. She worked out really hard when in session with me. But she wasn’t hitting her workouts (particularly her morning walks) as consistently as she liked. Those walks were stress-reducing, woke her body up, helped her burn a few calories, and provided a great reset for her mind. And yet…she lacked consistency in getting her daily walk in.

And then, we fixed it. We fortified a key habit of hers by changing the parameters of success. When we set up her workout routine, a 30-minute walk was the goal. Come to find out, if Beth didn’t have 30 minutes, she didn’t go on a walk. It was either 30 minutes or zero minutes…and most of the time it was zero minutes. And with work and kids and divorce proceedings, her time demands grew and her ability to walk for 30 minutes diminished.

Plymouth personal traiiner says “shoes on” is a better goal than “ walk for 30 minutes”

We redefined success for her cardio workouts from “30 minutes of walking, or bust” to “shoes on, get out the door, and lock the door behind you!” I didn’t care if she walked for 30 minutes or 30 seconds. Just get your shoes on, get out the door, and lock the door behind you. That is success. Walk the length of three houses? Success. Walk three miles? Success. Walk six minutes and nine seconds? Success. Shoes on, out the door, lock the door behind you.

By lowing the bar (our definition of success) for her cardio workouts, we increased the consistency of the habit. By fortifying the habit, Beth saw more success in her pursuit of lasting health change because she was actively reducing her stress levels…which was the main block in her weight loss journey. In the first eight months of working with Beth, she lost 15 pounds. Not an extraordinary number, per se…but weight loss is a hormone game and Beth had a lot of stress in her life. High stress means more cortisol production (the stress hormone), and less weight-loss success. In the final four months of the year Beth lost 37 pounds! She lost 52 lbs. in twelve months!

Lasting health change, regardless of the outcome we are after, is achieved by fortifying the right habits. Consistent execution is the key. Often times lowering the bar and redefining success is the trick to fortifying a habit.

One of my clients, Kristen, just got a rowing machine (she found out she enjoyed rowing after I brought my rowing machine to her home for workouts a few times…I bring a lot of my equipment to my clients!). My challenge for Kristen is this: 50 meters of rowing per day. That distance should take her less than 30 seconds. The real goal is this: get on the rowing machine daily! Chances are, if Kristen gets on the machine to row 50 meters, she will end up rowing much more than 50 meters. But even if she only rows 50 meters, she is fortifying the habit on rowing daily. Fortifying that habit is her best path to lasting health change.

In my estimation, the goal shouldn’t be a 40-minute workout. The goal should be “get your workout clothes on and pick one exercise.” The goal shouldn’t be ten miles of cycling, it should be to get on the bike daily. Getting going is the hard part…so make it easier to get going. Make “getting going” the goal!

If you find yourself falling short of your health goals, I’d love to help you succeed. Having a dedicated partner, accountability, encouragement, and a solid plan can make all the difference in your goal getting. I’d love to help you bridge the gap from where you are with your health to where you’d like to be. I can promise you that we will dial in your consistency with small wins. I will help you to get your shoes on, get out the door, lock the door behind you. I’ll help you get 50 meters of daily rowing in…or whatever micro-goals we need to establish to fortify the healthy habits most important to your success. You will become a master at doing little things well for your health. And from those little things, you will accomplish big things! Want to get started? Contact me HERE!

Five Critical Mistakes Most Will Make in their Weight Loss Competition at the Office

It is weight loss season in workplaces across America.  Cash will be pooled together.  Walking partners will pair up.  Carbs will be cut.  The mad dash is on to prove who can cut weight like a high school wrestler before a big tournament.

When it comes to the weight loss challenge at the office, the good news and the bad news are one and the same: EVERYONE is a health genius!  Everyone knows to deprive the body of carbs.  Everyone knows cardio, and getting the heart rate in the "fat burning zone", is the ticket to exercise.  Everyone knows water pills and caffeine pills can help cut those last few pounds.

Hey geniuses, you are going to lose your competition.  And in the event that flawed logic and unwise health decisions leadyou to the winner's circle, you will also win the unoffficial "Biggest Gainer" competition in the weeks following your weight loss challenge.

In the month of September two of my clients won their weight loss/fat loss challenges.  The winnings combined to be worth over $3,000.    One guy lost 14 lbs in 21 days to win his competition...and did it the right way.  Another client (a lady) lost 9% body fat in 8 weeks to take the crown in her challenge.   While I am glad their efforts resulted in a competitive win, I am more pleased in the route that was taken and the focus that was paired with their effort.

How can you have success in your office weight loss challenge like my clients experienced?  Don't do what the geniuses do!

Genius Weight Loss Mistake #1: Not Sticking With Your Guns

Any time we are trying to slim down, adding muscle needs to be part of the equation.   Geniuses think muscle weighs more fat.  While it is effectively true, it is technically and tactically false.  The truth is that muscle cells burn 70% more calories than fat cells.   In addition, lifting weights can have a positive impact on metabolism for up to 39 hours after a workout.  The bottom line is that building muscle is the winning way to trim down the waist line...and the scale.  So grab some dumbbells and work those biceps and turn them into guns.   Challenge your big muscles with weights (back and leg groups specifically).  Weight training wins more weight loss competitions than cardio.

Genius Weight Loss Mistake #2:  Engaging the "Fat Burning Zone"

First, let me say that cardio is an important piece of any fitness plan.  But I will also say that there are a lot of overweight marathon runners out there.  Can I get an amen?

Walking and running same pace for the sake of getting the heart rate to obey the "fat burning zone" is bad math and bad science.  What?!  I can hear your inner John McEnroe saying, "You CANNOT be serious!  My trainer told me..."

While geniuses will be walking and jogging, my clients are changing their walking pace (or running pace) every 15-30 seconds.  Intervals are the way to go.  You will burn more calories in shorter time with intervals.  You will sweat more (calories burned!) and work your lungs harder...even with intervals at a walking pace.  Burning fat needs to be triggered by nutrition, not exercise.  To learn how to bust your fat with nutrition, you will need to contact me (adam@rapidresultsfitnessmn.com).   Short of talking with me, trust me when I say that walking and jogging same pace for over 30 seconds is a losing proposition for your weight loss goals.

Genius Weight Loss Mistake #3: Cutting the Wrong Carbs

Is America addicted to carbs?  Without a doubt.  Does that mean that all carbs need to go.  Not a chance.

Breads need to go.  So do pastas.  And even your brown rice.  Where should the focus be?  Legumes and veggies.

The people most likely to win a weight loss challenge are those who up their fiber significantly and treat their organs to slow-digesting carbs.  Legumes and veggies help you accomplish both objectives.

But what about fruit?  Cheat day, homey.  And yes you need a cheat day...which I'll cover in the next installment.

For now, if you want to win your weight loss or fat loss challenge at the office, contact me.  I'm good for 15 minutes of free advice.  If you are already a genius, get ready to finish a distant second.

Adam Erwin is a fitness and nutrition coach.  He helps people solve their biggest health problem.  To learn how to reduce/eliminate medications for cholesterol, blood pressure, type II diabetes, asthma,  and triglycerides, email Adam here: adam@rapidresultsfitnessmn.com.

Fitness and Nutrition Coach Offers $50, 14-Day Plan to Get Slim During the Most Fattening Time of the Year

The average American adult will gain eight lbs. over the holidays.  EIGHT POUNDS!!!!  If you can't afford to gain eight more lbs. this holiday season, I'd like to help create a 15 lbs. gap between you and the rest of America this December.  And it will only take 14 days to do it!

I am here to announce the December 10th launch of the brand new 15 Lb, Two-Week Turnaround. From December 10th-23rd, you and 29 others can:

• Lose unhealthy weight around your mid-section and attack fat!
• Spark your metabolism to get a head start on 2010!
• Give your body what it needs to fight off flu season more effectively!
• Increase your energy to power through your day!
• Show up for your holiday destination looking your best!

For the first 30 people who register (using the PayPal link below or contacting me for a $25 discount offer), I will offer the following:

1. 14-day meal plan including the exact foods and amounts to eat!
2. 14-day exercise plan that features online videos and workout sheets to track your progress (choose either the home program or gym program)!
3. A grocery list for each week so you know exactly what to buy at the store!
4. Daily blog that teaches you WHY we do WHAT we do (and offers special deals on jewelry massage and more...deals subject to geographic limitations)!
5. A full list of recommended supplements to help you maximize this program AND beyond!
6. $50 discount on a 28-day program for 2010!
7. Recommendations for how to attack 2010 healthfully!

To recap, $50 gives you the fitness and nutrition blueprint to lose 7 lbs. in 14 days. "Wait a minute!" you may be thinking...."you said 15 lbs., Adam." I did. In addition to the 7 lbs. you could lose, this program is helping to spare you from the 8 lbs. of weight gain that may otherwise take place. 7 lbs of possible loss (my record for healthy weight loss for an online client in two weeks is 19 lbs!) and 8 lbs. not gained gives you a 15 lb. turnaround!

To sign up now for one of the 30 spots (as of 7:40pm on December 2nd, 6 spots are already taken). To find out how to reserve your spot (and maybe even for for $25!), send an email to adam@rapidresultsfitnessmn.com immediately.

30 people will have a chance at a 15 lb. turn around. Will it be you? Registration closes when 30 spots fill up or on December 7th at 11am CTD.

What to Take Before Your Workout for Optimum Fat and Weight Loss

UPDATE!!!

In 2009 I created a 28-day nutrition and fitness program called Virtual Boot Camp!   Participants averaged 13 lbs. of weight loss during the program in 2009!!! Get 28 days of perfect nutrition and exercise (complete with a grocery list, access to videos, and more!) for only $100 (NOTE: This is the very package I charge thousands for...the only thing you are missing is my physical presence!).  Enrollment ends on January 10th, so click to this website now!

Now, back to the blog...

One of the reasons I became a personal trainer (and now travel the world helping people pull off the most amazing body change possible!) is this: I got tired of hearing stories about personal trainers giving horrible nutrition and supplementation advice. Many personal trainers can name 80% of the muscles in the body, but don't know how to engage the various types of muscle fibers during workouts, cannot lock in fat loss without the help of a heart rate monitor, and cannot skillfully guide their clients around a nutrition store or grocery store. No wonder so many people who hire trainers struggle to see results!

What Fat Burners and Thermogenics Are Designed to Do

People spend billions of dollars a year on weight-loss supplements. Most of this money goes to fat burners and thermogenics. First of all, fat burners and thermogenics usually belong in the same category. If a supplement raises heart rate (therefore increasing body temperature), it is a thermogenic. A lot of products try to sell a technology as fat burning (and some products, the NxCare's Methyl Ripped seem to be onto something) when, in reality, they are primarily focused on raising a person's heart rate.

When a thermogenic raises your heart rate, your body is working harder, which means it is burning more calories. When taking a thermogenic, any exercise feels like an extra effort as far as your heart and metabolism are concerned. Therefore, walking feels like jogging, jogging feels like running, etc. When you burn more calories, you lose more weight.

Unfortunately, most people who use a thermogenic lose muscle! In fact, if a pre-workout thermogenic was the only supplement a person took, they would most certainly lose lots of muscle. Losing muscle would slow down the metabolism over time, paving the way for weight gain...which paves the way for the purchase of more thermogenics. In truth, most thermogenic products create a muscle loss/weight loss/slowed metabolism/weight gain/thermogenic-product-purchase cycle.

What Fat Burners and Thermogenics Need to Succeed

Every client I work with uses one of two fat-burning supplements to coincide with a thermogenic (if indeed it makes sense for them to use one...and it is a per-case basis). Idea #1 is conjugated linoleic acid (CLA), a natural nutrient of grass that used to be prevalent in our dairy products when cows were grass fed. When we take a thermogenic (which helps burn more calories) and CLA (which helps burn fat, the RIGHT calories), we end up burning more of the right calories. Idea #2 is to take a very specific pre-workout shake or bar (email me at adam@rapidresultsfitnessmn.com to find out which shake/bar), which will help yield the optimum fat and weight loss in the gym when taken with a thermogenic/fat burner.

The bottom line is that a thermogenic/fat burner is not a stand alone product. When taken in conjunction with a nutritional piece (CLA or secret idea #2) that locks in fat burning, we can really get somewhere with our bodies in a very short amount of time.

Why I Recommend Thermogenics in Conjunction with Nutrition-Based Fat Loss Supplements

The reason I recommend thermogenics is simple: when taken in conjunction with CLA or secret fat loss shake/bar (send email adam@rapidresultsfitnessmn.com to learn what it is), the body burns more fat and keeps more muscle, which increases the metabolism and turns a person into a calorie-burning machine over time!

When I work with a client, my end goal for them is for their body to be a natural calorie-burning machine. Whenever fat is subtracted and muscle is added, this is guaranteed to be the case. And this is where most people go wrong: they only take a thermogenic (which typically locks in muscle loss) instead of taking it with a fat-burning-focused nutritional supplement that biochemically forces the body to lock in fat loss and muscle gain.

Supplements are helpful only when they are used correctly. Unfortunately for most of the people who are emptying their pocketbook and schedules to lose weight, they are one or two supplement strategies short of hitting the mark.

Adam Erwin is a personal trainer who travels the world to deliver one-on-one intensive boot camps for those looking to change their body now! His work is documented at www.rapidresultsfitnessmn.com.  Currently, he resides in Minnepaolis, MN and trains athletes and serious weight-loss clients.

Minneapolis-Based Personal Trainer Helps Clients Master Christmas Etiquette

So you work with a personal trainer and you want to know what to get them for Christmas.  First of all, as a personal trainer, thanks for thinking of us.  We really appreciate it!  And because you care about getting something your personal trainer would enjoy (or you wouldn't have searched online for trainer gift solutions), here are a few ideas for you:

Personal Trainer Christmas Gift Idea #1: A Session Bonus

The last six weeks of the year can be a slow business period for personal trainers.  It seems like many people move their discretionary dollars from the service industries into retail for the holidays, which makes Christmas a tough time economically for some trainers.  A financial gift equal to a training session is a welcome idea.  Were it not for the session financial gifts I received last year, I would not have been able to get home for Christmas...the end of the year can be that hard for trainers.

Personal Trainer Christmas Gift Idea #2: A Gift Certificate to a Health/Nutrition/Exercise Store

My entire Christmas list this year is workout and nutrition stuff.  There are new protein powders I want to try, new equipment I want to buy so I can be better for my clients, etc.  A great gift idea for your trainer is a gift certificate to a sporting goods store, nutrition/supplement store, or an online store that fits those categories.  We want to serve you better in 2010, and having a chance to pick up new tools for torture and new drinks to make you gag is how we love to spend our money.

Personal Trainer Christmas Gift Idea #3: Help Us Repair Our Body

A personal trainer has several tiny workouts a day.  Every time we demonstrate an exercise or spot a client and help them move a weight around, we are beating up our body.  A hot stone or deep tissue massage or chiropractic adjustment would do wonders for the body that we have broken to make your body better.

Personal Trainer Christmas Gift Idea #4: A Melaleuca Membership

We like top of the line health products!  We also like being a resource for our clients when they have cholesterol issues, blood pressure issues, sleep issues, and fat-burning issues.  In 2009 I helped several clients avoid cholesterol/blood pressure/diabetes medication because of products from a company called Melaleuca.    Melaleuca has some of the greatest products on the planet for health and body change.  Help us take care of our body and help us be a resource for you by getting us going on a Melaleuca membership.  I love my Melaleuca membership!!!  To learn how to get one for your trainer, email me (adam@rapidresultsfitnessmn.com)!

Personal Trainer Christmas Gift Idea #5: Referrals!

The economy is not going to tighten down for everyone.  Help us connect with people who need our help!  We love new business!  If we have done a great job with you, please refer us to your business associate, friend, or church member who is looking to make a change!  Chances are good that we welcome new business!

What Do I Do If I Don't Want To Get My Trainer Something For Christmas?

Giving should always be a want, not an obligation.  If you feel obligated to get something for your trainer for Christmas, give them a card and a $10 gift certificate to McDonald's...then take a picture as they open their "gift" :).  If you don't feel like getting your trainer anything for Christmas, you need a new trainer!  I want to talk with you if you do not feel connected to your trainer, excited about the progress they have helped you make, or if you simply feel as though it is time for a change!

I love my line of work and love the people I work with.  On behalf of all the trainers out there, thank you for choosing to work with us!  And thanks for remembering us during the Christmas season!

Adam Erwin is an in-home personal trainer who travels the world to work with people who are ready to put excuses aside and work hard to change their body.  Visit www.rapidresultsfitnessmn.com to learn more about what Adam does, who he works with, and how you can have him come and work with you!  A Minneapolis resident, Adam will work close to home (Eden Prairie, Wayzata, Minnetonka, Edina) or will travel to your location (San Diego, Miami, Phoenx, Sydney Australia) to work with you.

How to Know if Your Weight-Loss Program Is Healthy or Not

NOTE: This is a blog post about healthy/unhealthy weight-loss programs.  Eating disorders are not part of the conversation for this post.  While eating disorders play a significant role in unhealthy weight loss, I am not an eating disorder specialist and am not qualified to have that conversation.

We are a weight-obsessed society.  Some people step on their scale multiple times a day (what are you, a Wall Street day trader?).  Others use their weight as their primary indicator of progress with their health.

Weight can be a very misleading indicator.  It's kinda like a tax return amount.  If I receive a huge tax return, does that mean I paid in way too many taxes last year?  Does it mean I had a really bad year financially this time around?  Weight can be a confusing indicator of health progress just as a tax return can be a confusing indicator of financial progress.

Recently I had a debate online with a trainer buddy of mine.  He had read something about the amount of weight my clients were losing with my Virtual Boot Camp program.  He became concerned.  To him, it appeared as though my clients were losing weight at an unhealthy pace.

I understand and appreciate his concern.  Weight loss at any cost is very dangerous.  In the case of Virtual Boot Camp, I have built my program in a very specific way which triggers a very specific type of weight loss.  Although the weight-loss numbers can be high, the results are healthy.

So, what is the difference between healthy and unhealthy weight loss?

Healthy Weight Loss Removes Unhealthy Sources of Weight

Have you ever cleaned the area behind your refrigerator?  It's pretty gross, isn't it?  Over the course of 12 months, that area behind the fridge can become one of the dirtiest areas in our home.  A heavy-duty cleaner and a scraper might be involved in cleaning up that often-neglected area.  If that area was never cleaned, bugs and bacteria would thrive there.  Over time, the fall out from the dust and grime could force the fridge to work harder and perform inefficiently.

The human colon is like the area behind the fridge.  The average human has 10-20 lbs. of feces stuck in their colon.  Let that hit home.  Most people have 10-20 lbs. of awful waste just sitting in their body.  Since this is the case, one of the first things I recommend for my clients is a colon cleanse (if they haven't had one in awhile).  There is nothing unhealthy about quickly getting rid of cancer-causing toxins that are in your fecal matter.

Fecal matter and excess fat are unhealthy sources of weight.  Any program that focuses on losing unhealthy weight is on the right track.  There are, however, some programs and some trainers that under-nourish or over-train.  One way to know if you are losing healthy is weight is to take note of how you feel.  If you are constantly tired, constantly sore, and constantly drained, you may be off base with weight loss.  If you have abundant energy, fly through your day, aren't constantly sore from workouts for longs periods of time and do not need an unusual amount of sleep, you may be on the right track.

I'm sure my trainer friends are thinking, "Healthy weight loss can be determined by how you feel???"  It's one gauge.   A better way would be to look at your specific program to see how the nutrition and training are being allocated.  This, however, can be a tricky diagnosis (if you'd like some help figuring out if you are on the right track or not, send an email to adam@rapidresultsfitnessmn.com and I'd be glad to help).

Bottom line: if fecal matter and fat loss are the targets of your weight-loss program, you have a good chance of being on the right track.

Unhealthy Weight Loss Removes Healthy Sources of Weight

Our bodies need water.  Our bodies need muscle.  Some people try to lose a few quick pounds by shedding water (via a water pill or other forms of dehydration) and doing things to tear down muscle.  Bad idea!  Any program that loses healthy sources of weight like water and muscles are usually off the mark.

There are many programs out there, big famous programs, that are totally broken and off base.  If your program does not specifically address what nutrition looks like before and after a workout, your program is broken.  In fact, if you program has "weight" in its title, it is probably broken.  But Adam, how can you say that?  Lots of people have been SO successfully on some of the big/national programs.

I can say that because programs that focus simply on weight loss omit the "needing muscle" portion of the health conversation.  Programs that do not specifically address ways to spare/grow muscle with precise exercise and nutrition are missing the mark.  They are leading you to use muscle as a source of weight loss, and that is USUALLY unhealthy.

A muscle cell burns 70% more calories than a fat cell.  So, if you are losing muscle, you are losing your ability to burn calories.  I can hear the ladies saying, "But I don't want to look like a body builder."  If you are currently out of shape, the likelihood of you suddenly looking like a body builder is as likely as you working part-time as a fast food joint and suddenly getting too wealthy.

Maintaining and growing some lean muscle is never a bad idea.  After all, muscle is a healthy source of weight.  And the presence of muscle in your body is great news for your metabolism and calorie-burning capacity.

Bottom line: Keeping the body hydrated and keeping muscle fed are important.  Any weight-loss program that focuses on the opposite is off the mark.

_____________

Adam Erwin is a nutrition and fitness coach, based in chilly Minneapolis, MN. (where the lakes are outnumbered only by the taxes).  Adam helps people across the United States to attack the lifestyle problems that are negatively affecting health.  In 2009, his 28-day Virtual Boot Camp program has helped people lose an average of 13 lbs.  To learn more about Adam and how he can help you have the best food and fitness month of your life, send him an email at adam@rapidresultsfitnessmn.com and also peep www.rapidresultsfitnessmn.com.

The Bottom Line on Why Dairy is Upsetting Your Body

I love dairy.  LOVE DAIRY!  I am to dairy what Buddy the elf is to sugar in "Elf" (candy, candy canes, candy corns, and syrup!).  Cookies need milk, crackers need cheese, and lattes need whipped cream.  In times of economic uncertainty, I believe ice cream might trump gold as a backup currency.

(BIG TIME DAIRY BUZZ KILL COMING IN THREE, TWO, ONE....)

The truth about dairy is this: our bodies are not made to consume dairy.

Why Dairy Is Upsetting Your Body: We Are Not Cows

Guess what people?  We are people.  The milk we were designed to consume is human breast milk.  The function of cow's milk to to take a 90 lb. baby calf and grow it to 300 lbs over the course of 12 months.  Cow's milk was never intended for human consumption.

In fact, the average human loses their ability to effectively digest cow's milk at age 4.  As our bodies progressively develop the digestive enzymes required for a human diet, we lose our ability to digest milk of any kind....human or otherwise.  It should be no surprise that many people struggle to digest dairy.  We were never intended to ingest it.

In fact, I will go as far to say that digesting dairy stresses our body quite a bit.  Bloating, extra mucus, sluggishness, acne, allergies, asthma, acidity in the body, and even bone density problems can result from consuming dairy. That's right....I just implied that dairy is actually bad for bone density.  Think I'm crazy? Go to www.notmilk.com and see what they say.  Do a little study on dairy if you really want to know what it does to you.

Bottom line on your dairy error: we are not cows and were not designed to consume cow's milk.

Why Dairy is Upsetting Your Body: Dairy, What Are You, Dense?

I drank 2% milk for a long time.  It's only 2% fat, right.  Wrong.  It's 2% fat by volume, but 35% of the calories in 2% milk are from fat. So...2% milk is really 35% milk with some twisted, marketing-based math.  Every glass of milk is a rush of fat to the body.  Brilliant!

While that is bad, it gets worse.  Consider cheese.  It takes 10 lbs. of milk to make 1 lb. of cheese.  Yikes!  Cheese is a super dense fatty food.  Did that ruin your day?  It ruined my day when I found out.  Remember, I love dairy.

We're not done yet.  Ice cream is super fatty, and butter is 100% fat.  I can't believe I'm not fatter!  Dairy products are dense with fat.

Why Dairy is Upsetting Your Body: Are You Buying a Bowel?

What dairy does to our #2 is not my #1 concern.  Did you know that cow's milk is allowed to have feces in it?  Yuck!  We already know it is full of bacteria.  But we are supposed to be okay with the bacteria in it because all that yucky stuff is pasterrized out, right?  Well...

Milk is typically pasteurized at 162 degree (F) at 15-second intervals.  To kill bacteria in water, it needs to be boiled at 212 degrees (F).  Considering that the amount of bacteria in a glass of milk DOUBLES every 20 minutes when at room temperature, I'm not convinced that the 162 degree pasteurization process does enough.  Just an opinion of mine...

The #1 conclusion is that milk has crazy bacteria in it (oh, but it's the GOOD bacteria, right?) and feces in it to give it that fine after-taste.  Just like dirty water can wreak havoc on the human body, it is tough to imagine that milk is clean enough for our consumption.

Do you see your dairy consumption in a different light now?  The evidence against dairy is pretty overwhelming if you take a look at it.  Dairy causes lots of problems in our body when we consume it.

My challenge to you is this: eliminate dairy consumption for seven days and then consume dairy on the eighth day.  If you do this, I believe you will clearly recognize the errors in your body that dairy causes.

Are you willing to look at your body's dairy error?  The acne, mucus, allergies, bone density, cancer likelihood, arthritis, Alzheimers, depression, and diabetes likelihood inside of you begs you to take a look look at your body's dairy error.

Adam Erwin is a nutrition and fitness coach, based in chilly Minneapolis, MN. (where the lakes are outnumbered only by the taxes).  Adam helps people across the United States to attack the lifestyle problems that are negatively affecting health.  In 2009, his 28-day Virtual Boot Camp program has helped people lose an average of 13 lbs.  To learn more about Adam and how he can help you have the best food and fitness month of your life, send him an email at adam@rapidresultsfitnessmn.com and also peep www.rapidresultsfitnessmn.com.

Be the Biggest Loser in Your Neighborhood with Unique Fat Camp with Personal Trainer!

I am watching an ABC "Nightline" program that is focusing on a fat camp.  To be more specific, "Nightline" is focusing on a family weight loss camp.  I have no question this camp is doing good work and helping people.  However, in the few minutes of footage being shown, the biggest thing missing from the weight loss camp is this: real life application.

For people who want to truly succeed with a significant body change, here is what they need to consider.

Fat Camp at Home Consideration #1:  Weight Loss Camps Are....Camps

I don't live at a weight loss camp.  You don't live at a weight loss camp.  We live in our home, in a city or town.  We have jobs, we have responsibilities, we have lives.  The biggest problem I have with a fat camp is that, since we don't live at camps, it is unrealistic to expect someone to take a camp lifestyle and integrate it into a daily routine.

For this reason, I created a program that brings me to you.  I come into your life and work with you daily to help change your life in your own habitat.  To be successful with weight loss in the long run, a weight loss camp needs to fit into your everyday life.  I bring my weight loss camp to you so you can succeed in everyday life, and not just at a camp.

Fat Camp at Home Consideration #2:  Weight Loss Camps Cook Your Food for You!

Do you have a chef on hand in your home?  I don't.  My nutrition success or failure falls on me.  The foods I buy and the foods I cook are the foods I consume.  At a camp, most of the foods you consume are not made by you (or purchased by you at the store).  You are served, not taught.

When I travel to someone's home to work with them, I teach them how to cook the best foods for them.  Each meal is a meal you cook, so that you know that you can do it on your own.  A fat camp doesn't afford you that learning opportunity.

The success of your body change is mostly the result of what YOU do.  It's what YOU cook, it's how YOU exercise.  Being catered to at a camp is great customer service, but it is unfortunate disservice to those trying to learn how to incorporate proper foods into their life at home.

Fat Camp Consideration #3:  Weight Loss Camps Do Not Include Customized Exercise

What type of exercise does YOUR body need?  If you are in need of a boot camp experience, it is important to make sure that your exercises are built specifically for your body.

In the "Primetime" exercise footage, some of the exercises being performed at the fat camp were very poorly executed.  Again, it is important to note that I am on board with any person who is helping someone to lose weight, so I'm not bashing the efforts or intentions of the camp.  However, as a personal trainer and as a guy who studies how an overweight body should move, I am not pleased with the execution of the exercises displayed at this camp.

I work with people to make sure their exercises are the built to their needs.  Bad knees, bad backs, or bad feet....how your body moves needs to be build so you can stay healthy and not get hurt.  A fat camp exercise program for teens may be built differently than a fat camp exercise program for an adult.

As the "Primetime" episode closes down, I am really pleased at the results the people experienced.  However, I've helped more people lose more weight in less time (and do it more healthfully!) than what was displayed on the ABC "Primetime" episode.

If you are looking into exploring a fat camp or weight loss camp opportunity, I'd love to talk with you about bringing a camp experience to you so that your success can begin and be maintained in your own home.  If you are interested in exploring a home-based weight loss boot camp, visit rapidresultsfitnessmn.com or send email to adam@rapidresultsfitnessmn.com.

Adam Erwin is a nutrition and fitness coach.  Based in Minneapolis, he travels the United States to help people experience the best food and fitness month of their lives.  His cutting edge online program, Virtual Boot Camp, is helping people lose weight and change their body in record time!

Losing Weight and That Doughy Figure Involves Re-Evaluating Bread Consumption

Most breads are NOT good for us.  Gluten, the protein type found in bread, is really hard for us to digest (kind of like lactose in dairy products).  Here are a few summary points from a very interesting article I found at this website (http://www.sleepwarrior.com/health-dangers-of-bread-pasta-and-rice).

• Grains put a huge sugar load on the body while providing little nutrients — something our genes weren’t designed to handle well. This is thought to be primarily responsible for the slew of modern diseases absent in pre-agriculture times. In other words, Grok the caveman never had diabetes.
• Grains contain crap our bodies don’t know how to handle. It’s no surprise that lectins, phytates, and gluten aren’t handled well by our bodies — for 99.5% of human history, those chemicals didn’t enter the gastrointestinal tract. By contrast, cows can metabolize phytates, but their cows have always fed on grains.

Many of my Virtual Boot Camp clients notice that we have a slice of bread here and there (granted they are the right kinds of breads in the right portions...VBC is 28 days of providing solutions to problems in the American lifestlye), and stick mainly to long-grain rice (which is safe!).  The best bread to buy is Ezekiel bread.  Other breads, particularly gluten-free breads or even totally fresh breads, are better than what we can buy at the store.  Store-bought bread is the worst!  Stay away!  Buy fresh from a bakery or buy Ezekial bread if you must have it.

Adam Erwin, personal trainer and owner of Rapid Results Fitness,  is not a gym rat with an inner-dictator chromosome like some trainers. He's not an organic food junkie who asks my clients to drive all over the metro for a perfectly ripened pomegranate like some nutrition coaches.

He focuses his entire line of work on building food and fitness plans that effectively integrate into lifestyles of busy professionals. He's a food and fitness coach with a fanatical obsession for functional solutions. Not quick fixes, but highly effective solutions that can be accomplished quickly.  His flagship program, Virtual Boot Camp, helps people have the best food and fitness month of their lives!

Wellness Tip of the Day:  Worried About Putting on Fat? Choose Snickers over Watermelon!

Watermelon makes us fat.  True story.  The amount of natural sugars in watermelon overwhelm our body, creating an excess.  The body then stores the excess sugar as fat.  Snickers, in contrast, does not have the amount of sugars to overwhelm the body and is less likely to be stored as fat.  I hear you asking, "Why isn't Snickers a part of the boot camp?"

When I work with clients on food choices, I pay a lot of attention to the glycemic index.  The glycemic index tells us how our body is likely to handle the sugars in a given food.  Watermelon is full of natural sugars.  Bagels are full of sugars.  Pretzels are full of sugars!

Grapefruit, grapes, and oranges are some of the best fruits for low sugar content (and therefore low fat storage capability).  Part of boot camp is learning how to feed your body the right way over the long haul.  If you would like me to email you a copy of my glycemic index list, send me an email saying such.  I'd be glad to help!

Adam Erwin is a nutrition-based personal trainer who helps overweight people build and execute the best food and fitness month of their life.  To learn more about Adam's work, click here!

What It Takes to See Fat Loss and Weight Loss Progress

Yesterday I got a call from a client that I hadn't trained in awhile.  "I'm stuck!" she screamed.  We talked about her current food and fitness situation.  The biggest thing that was missing: pain.

Any good personal trainer will tell you that pain is necessary for any type of improvement.  When we create a budget and decide NOT to indulge our itch to acquire, we feel pain.  When we turn away from a tasty piece of cake or our favorite beverage, our body feels a little bit of pain.  It hurts to say "no" to desire. Not only do we register pain when we decide not to indulge in the wrong thing, we can also feel pain when we decide to indulge the right thing.

Pushing the body during a workout can be painful.  If we do cardio intervals our lungs may burn or our legs may feel like jello...both scenarios can be uncomfortable.  If we do super sets of bicep curls our arms may become toast.  And they may be sore for several days afterward.  Doing the right thing can cause pain.

I'm doing a lot of training with kettlebells right now, introducing them to many of my clients.  Kettlebells will make you feelpain of a whole different sort!

Is there ever growth without pain?  I don't think so.  I believe the pain we feel from saying no to the wrong things is just as important as the pain we feel from saying yes to the right things.  The next time you feel the pain of saying no to a cheeseburger or feel the pain from doing a challenging set of lunges, take heart.  Pain is necessary for your body's improvement (injury, however, is not necessary....it's important to make that distinction).

Adam Erwin, a Minneapolis-based personal trainer,  travels the United States to work with people who want to make rapid and lasting body change.  His personalied boot camp have helped people lose 30+ pounds in 28 days, reduce cholesterol, lower blood pressure, and decrease joint discomfort.   To learm more about how to bring Adam to your city (Dallas, San Diego, Seattle, St. Louis, and Miami are his favorites), please visit www.keepyourbetterhalf.com.

Fat-based Weight Loss Comes Down to How You Manage These 27 Factors

Fat-loss is not a one-trick pony.  There is not just one thing to do to burn fat.  Sometimes fat seems to just fall off.  Other times it sticks stubbornly to your mid-section.  If you are stuck with those tough-to-lose fat lbs., take inventory of how you are managing these fat-loss factors.

Factor Affecting Fat Loss #27:  Your Caloric Intake Times

Many people in America backload their calories.  They eat the most amount of food when their body can handle it least effectively.  We need to front-load our calories instead of back-loading them.  Our digestive enzyems and metabolism digest food and use it as fuel more effectively in the morning.  Put most of your calories in the first half of your day and go easy on the last half.

Factor Affecting Fat Loss #12:  Sleep

When we sleep long enough (8 hours isn't the magic number for everyone), our hormones are more in tune, our digestive abilities are improved, and our appetite is more likely to be under control (our bodies translate lack of sleep/repair as a call for more nutrients...which means more food!).  When we catch up on our sleep, we can burn fuel more effectively, keep our belly-fat-producing hormones at bay (cortisol), and eat less.

Factor Affecting Fat Loss #3: A Cleanse

When was the last time you did a cleanse?  Not just colon or liver or blood, any cleanse at all.  We have so much garbage trapped and stored away in our body...it's not even funny.  In my online boot camp program, we do a cleanse during week one.  The feedback I receive is amazing.  I can't believe how flat my stomach is now."  "I have so much more energy!"  "My aches and pains have disappeared!"

It is amazing what a good cleanse will do for you!

If you want to know more about the 27 factors affecting fat loss, please visit www.keepyourbetterhalf.com and send an email to me, personal trainer Adam Erwin.  I'd love to equip you with some tools to help you lose fat!

Adam Erwin is a personal trainer based in Minneapolis, MN.  He travels to cities like St. Louis, San Diego, Miami, and Sydney, Australia to help people get in the best shape of their life.  To learn more about Adam's work, click to www.keepyourbetterhalf.com.

Minneapolis Personal Trainer on How to Make Each Day Count

I have been running an online boot camp for the past 10 days, and the results are incredible!   The reason the results are incredible is because the people doing the boot camp are following the grocery list and menu I have given them for each week, plus are hitting their marks with exercise and other things.  Due to the consistency of hitting the mark, we had people lose 8, 9, 10, 13, and even 15 lbs in the first week!  Those are not average results....but they should be! (Go to www.rapidresultsfitnessmn.com/virtualbootcamp.html)

Here is where the average person on the average program falls short....

Weight Loss and the Power of Compounding

The power of compounding is the most important law in the universe.  The idea is that decisions can stack up on each other in an extreme way for the positive or the negative, depending on the quality of the decisions.  Consider a credit card.  When we charge a lot on a card and then make the minimum payment month after month (several bad decisions!), the balance grows of out control.  Credit card bills can compound against us very quickly.  When we eat the right food at the right time, do the right exercise at the right time, and continue to hit exercise and nutrition marks for 7 days in a row, our body can lose 8, 10, 13 lbs! 

Most people fall short in the exercise and nutrition because they do not fully realize the power of compounding!  Do the right things, hit the mark consistently, and the body will respond in a major way!  Don't cheat on foods, just stack great decisions on top of one another!  Make each day count by making more right decisions than the day before!

Know-How!

I am blown away at how many fat "weight loss gurus" hang around the gym.  If you know so much, why do you look so bad?  A big part of it is that people who think they know it all really don't know very much.  

It seems as though some folks have such an ego that they choose to close themselves off to new ideas or discount a new way of doing an old exercise because they didn't think of the idea.  How silly.  I pick up new ideas and tips all the time!  Part of know-how is to know how to receive new information or how to be reminded of old information that hasn't been applied for awhile.  Developing know-how is a constant process.  If we aren't picking up new ideas at the gym, it is quite possible we are turning a blind eye to the know-how around us!

Make your day count and improve your body by being developing your know-how.

Willingness to Try Something New

One of the biggest challenges I have with people is that they have their "routine" that works.  Unless someone has a big event coming up that they are training for, there is no harm in trying something new.  The first installment of my online boot camp is four weeks long.  Four weeks is 8% of the calendar year.  I find myself saying to people, "Look, I'm asking you to try something a little different for 8% of your year.  For the other 92%, do whatever you like.  But for this 8%, open up to the possibility that there may be some value here!"  It is amazing how set in ours ways we can become!

Try something new today and see how your body responds! 

Adam Erwin is a Minneapolis-based personal trainer who is helping people lose weight, burn fat, gain muscle, and experience the best exercise and nutrition month of their life with his “Virtual Boot Camp!”  When not leading people through his online boot camp, Adam travels around to Eden Praire, Minnetonka, Edina, Medina, Wayzata, and Chanhassen to work one-on-one as the in-home personal trainer.  To learn more about what Adam does and how he can help you, visit www.rapidresultsfitnessmn.com today!

Minneapolis-Based Personal Trainer Burning the Fat With Successful Boot Camp

I couldn't believe it when the results were tallied last night.  After just one week of boot camp, men were posting weight loss totals of 9 lbs, 15 lbs, 7 lbs, 6 lbs.  Women were posting totals of 7 lbs, 6 lbs, 13 lbs, 4lbs.  Of the twenty-plus participants in first week of the first ever run of the Virtual Boot Camp, the majority of participants were down 5 lbs or more!  The 15 lbs loss blew me away!

I don't have much time to expound on the details of the boot camp because I am working hard on all the materials for weeks 2, 3, and 4.  Please visit www.rapidresultsfitnessmn.com/virtualbootcamp.html to get all the details!

We have a few spots open for our next launch, set to start on January 29th!  Sign up online today!

Minneapolis Personal Trainer Gives Back More Than He Ever Has Before!

It has been a few days since my last blog.  However, on the upside, I have been hard at work with a new project and new blog.  I am leading a group of participants through the best thing I have ever done: the Virtual Boot Camp!

Virtual Boot Camp Launched!

At the end of 2008, I sat down to reflect on my personal training business.  I wrote down some questions, and one jumped off the page.  I asked myself, "what is the biggest problem in your business and how can you fix it?"  Answer: I want everyone to get the best of my services and only a select few can afford them.  I need to be able to offer more to everyone across the financial spectrum.

After much creative thought, I came up with the Virtual Boot Camp!  It is the same program I offer my premium clients, without my physical presence!

Want to Experience Weight Loss, Muscle Gain, and a Killer Boot Camp?

There are two places you must visit to learn about the Virtual Boot Camp.  You must go to www. rapidresultsfitnessmn.com/virtualbootcamp.html to see what is cooking there.  Also, you must visit virtualbootcamp.wordpress.com to get a sneak peak inside the program.  I will be making the Word Press Virtual Boot Camp blog private in a few days...so access it while you can!

That's all for now....I have a lot of emails to answer!

Adam Erwin is a Minneapolis-based personal trainer who is helping people lose weight, burn fat, gain muscle, and experience the best exercise and nutrition month of their life with his "Virtual Boot Camp!"  When not leading people through his online boot camp, Adam travels around to Eden Praire, Minnetonka, Edina, Medina, Wayzata, and Chanhassen to work one-on-one as the in-home personal trainer.  To learn more about what Adam does and how he can help you, visit www.rapidresultsfitnessmn.com today!

Minneapolis Personal Trainer Launches His Successful Boot Camp in Cost-Effective Online Format

"I worked with a personal trainer three days a week for eight consecutive months and only lost three lbs. After parting ways with my trainer's ineffective program, I signed up for Adam's boot camp and lost 13 lbs. in the first 14 days! My wife couldn't believe the change!

Anyone serious about turning around their body quickly needs to try Adam's Total Body Makeover Virtual Boot Camp!  Your body will thank you!"

-Steve Giles, St. Paul, MN

Personal trainers and boot camps across the nation are about to disappoint!  Challenging exercise is great, but for most people exercise is less than 5% of the day.  What about the other 95% of your day that most tainers and boot camps don't address?  What do I eat for breakfast?  What should my snacks look like?  What supplements should I take, if any?  The Virtual Boot Camp helps you tackle every element of your day! 

Virtual Boot Camp: The Perfect Month!

The Virtual Boot Camp walks each participant through 28 days of every single calorie they will consume, 28 days of workouts, and it even guides you through a gentle cleanse!  Imagine giving your body 28 consecutive days of perfect nutrition and exercise!  Are you ready to lose those 15 lbs. you haven't been able to shake?  Or maybe even lose 20-25 lbs, if you ace the program!

Read enough?  Go to www.rapidresultsfitnessmn.com/virtualbootcamp.html to sign up today!

Virtual Boot Camp: Stunning Weight Loss and Body Composition Progress!

Imagine fitting into those jeans that you have kept only because they remind you of a skinnier time!  With the Virtual Boot Camp, you address those pesky mid-section pounds, the sagging arms, and overgrown backside.  When your body gets what it needs when it needs it, amazing results follow!  My clients have lost pant sizes, entire belts, and made tighter fitting clothes look good after participating in the boot camp!

Read enough? Go to www.rapidresultsfitnessmn.com/virtualbootcamp.html to sign up now!

Virtual Boot Camp: Carefully Chosen Foods and Supplements!

Most people understand how important it is to consume protein after a workout.  Few people understand how ineffective eating protein can be (chicken, turkey, steak) versus drinking a protein shake.  Fewer still know that whey protein is the way to go, and that goat whey is more absorbable than anything else on the planet (plus it's cost-effective!). 

When it is meal time, should there be lots of carbs, lots of protein, and how many calories?  I have prepared everything for you.  All you need to do is follow the plan!  Each meal and snack is carefully thought out.  You simply buy the cookbook (I didn't write it, I don't make any money when someone buys it....I just like it!) and execute the meal plan as I've drawn it up!

Also, doctors acknowledge that everyone should take a mutlivitamin.  Most doctors think all multivitamins are the same.  This couldn't be further from the truth!  Finding a multi that is cost-effective and effective in your body is not an easy task!  I have searched high and low for the best buy for my clients and found one for $19.99 that is clinically proven to absorb better than anything else on the market! 

Ready to sign up?  Go to www.rapidresultsfitnessmn.com/virtualbootcamp.html now!

Virtual Boot Camp: Your Success Story Awaits!

 The Virtual Boot Camp has the following start dates: January 15th, February 12th, March 12th, and April 9th.  You are a few clicks away from beginning the best month of your exercise and nutritional life!  What will you look like after your 28 days of perfection?

Adam Erwin is a personal trainer and the founder of Rapid Results Fitness.  He creates body changing and life-changing boot camp experiences for his clients that address weight loss and major health issues (high cholesterol, high blood pressure, diabetes, etc.).  Adam resides in Minneapolis, spending much of his personal training time in Eden Prairie, Edina, Wayzata, Minnetonka, Excelsior, Chanhassen, and Medina.  He also enjoys bringing his boot camp experience cities such as San Diego, Miami, Phoenix, and Sydney, Australia!  To learn more about how to bring body change to your life, visit www.keepyourbetterhalf.com!

Minneapolis Personal Trainer Tells How to Succeed with New Year's Resolution of Weight Loss

Happy New Year!  I'll bet that you found this blog because you are looking to lose weight in 2009.  Most people do not succeed with their weight loss resolutions, but if your search for answersand ideas brought you here, you most be serious about looking and feeling your best in 2009!  I'm here to help!

Reading today's blog provides you with three specific benefits: 1) get 3 ideas that will help you with your weight loss resolution, 2) learn how to get my $100 virtual boot camp for free, 3) learn how to get "The 27 Factors Affecting Fat Loss and Weight Loss" for free!

If you are serious about losing weight in 2009, here are the three most important things I can tell you about successfully losing weight...

New Year's Resolution Weight Loss Tip #1: Don't Lose Weight

Weight Watchers, Jenny Craig, LA Weight Loss, and most other programs try to convince you that weight loss is the ticket.  If weight loss is the ticket, how come the weight keeps coming back?  Because weight loss is not the ticket.  When people focus on weight loss, they end up burning up their body's ability to burn calories and kill their metabolism as a result! 

Fat loss is the answer.  By focusing on losing fat (which is what I help all my clients to do, and can help you to do for $100 or free.....email me at adam@keepyourbetterhalf.com to find out how to do it for free!), I help clients lose fat weight instead of muscle weight, help them increase their metabolism instead of slow it down, and help them keep their new body instead of watching it slip away.

It is not about how much we weigh, it's about how much fat weight we have.  Don't lose weight in 2009, lose fat weight!

New Year's Resolution Weight Loss Tip #2: Start it the Right Way!

Are you tired and sluggish as you go through your day?  Are you stressed out and irritable?  Are you locked into cravings that help make you fat?  If so, you are like most of us in the United States!

Most of us have a severely damaged body.  We are filled with fat cells that don't burn calories!  We are filled with toxins and organisms that make progress more difficult for our body.  We have stressed our organ, digestive, and nervous systems so much that they are worn down and not functioning the way they were designed to function.

The first step for anyone wanting to lose weight is to clean the body out and get it ready to live again.  Doing a cleanse helps the body function correctly, makes fat loss (and weight loss!) progress happen more quickly, and helps us to have abundant energy!  If you want to lose weight and do it the right way, the first step is to do a cleanse.  And there are thousands of cleanses you could do by yourself, or....

Join me for the 2009 Total Body Makeover Virtual Boot Camp (www.keepyourbetterhalf.com).  We start January 15th.  We walk you through a gentle and body-changing cleanse.  You can join me as I help you and others around the world for $100 or do it for free (again, send an email to adam@keepyourbetterhalf.com to find out how to do it for free!)

New Year's Resolution Weight Loss Tip #3: Focus Some on Exercise, Focus Mostly on Foods and Life Changes!

For most people, exercise makes up less that 5% of our day.  Mastering exercise is a nice step for fat loss and weight loss, but taking care of the other 95% of our day is going to impact weight loss a lot more than the 5% of our day spent on exercising.  Mastering our daily intake of food is more important than anything else we can do to change your body.  Eating the right foods at the right times will do more for us than exercise ever could (exercise is tremendously important, don't get me wrong, but it's just 5% of our day).

For this reason, the 2009 Total Body Makeover Virutal Boot Camp (www.keepyourbetterhalf.com) has a food focus.  In fact, for 28 days you will know exactly what you need to eat.  No guessing, just a concrete plan full of foods you probably already enjoy...just put in the right order and in the right amounts!

To learn more about how to position your body for fat loss and weight loss, send me an email (adam@keepyourbetterhalf.com) and ask for a free copy of "The 27 Factors Affecting Fat Loss and Weight Loss!" 

Lose Weight in 2009 Successfully: Make Your Resolution a Reality!

Don't leave your weight loss to chance in 2009!  Join the 2009 Total Body Makeover Virtual Boot Camp experience or find out how to hire me personally (www.keepyourbetterhalf.com).  Make your resolution a guarantee today!

Adam Erwin is a personal trainer and the founder of Rapid Results Fitness.  He creates body changing and life-changing boot camp experiences for his clients that address weight loss and major health issues (high cholesterol, high blood pressure, diabetes, etc.).  Adam resides in Minneapolis, spending much of his personal training time in Eden Prairie, Edina, Wayzata, Minnetonka, Excelsior, Chanhassen, and Medina.  He also enjoys bringing his boot camp experience cities such as San Diego, Miami, Phoenix, and Sydney, Australia!  To learn more about how to bring body change to your life, visit www.keepyourbetterhalf.com!

Minneapolis Personal Trainer Helps You Use Your Fitness Christmas Present

 

2009 UPDATE!!!

Before you read this blog, there are two important updates to share:

1) Join us for the 2009 Total Body Makeover Virtual Boot Camp, starting January 15th. Go to www.keepyourbetterhalf.com for more details, and send email to adam@keepyourbetterhalf .com to learn how to do the boot camp for free!

2) If you would like the free report "The 27 Factors Affecting Fat Loss and Weight Loss", send me an email and I'll get the report to you!

Now, back to the blog...

It's the day after Christmas and everyone who got a piece of exercise equipment is trying to figure out how to use it.  This is why I am a personal trainer!  I help people maximize their use of their new equipment.  So, if you have a certain piece of equipment you would like me to blog about, send an email to adam@keepyourbetterhalf.com and I will gladly expound on your new piece of hardware.

Without knowing which fitness equipment you received for Christmas, I will provide a few pieces of uncommon knowledge that will help you right away in your quest for advancing your health and fitness.

New Exercise Equipment Tip #1: Always Warm Up, Then Stretch, Then Workout!

Most people do not give the warm up and cool down their due.  Warming up is extremely important!  As a Minneapolis resident, I have to warm up my car every time I want to drive somewhere in the winter.  It is crucial for my brakes, engine, and belts to warm up before asking my car to get me around town in the winter.  Our bodies need to warm up as well, regardless of season.

A 3-5 minute warm up on a treadmill (or even walking up and down the stairs at home) is a crucial starting point.  Then stretch each muscle group you intend to work, then pursue warm up sets for your workout.  The more thoroughly you warm up, the better you will perform and the less likely your chances of getting injured.

New Exercise Equipment Tip #2: Focus on Your Breathing!

Breathing is a big deal.  There are three main benfits to breathing correctly during exercise: our performance improves, our blood pressure is lower (than if we breathed at the wrong times), and our recovery is improved.  Here is the basic idea on breathing during weight/resistance training: exhale when you are doing the most work. 

When we are performing a bicep curl, it is more work to curl the dumbbell or resistance band up than it is to lower it.  Therefore, exhale as you curl the weight up.  When performing a squat, it is more work to raise up to a standing position....so exhale on the way up.  If you exhale when you are doing the most work and inhale when you are doing the easiest work, you will trigger the benefits mentioned above.

New Exercise Equipment Tip #3: Focus On Holds, Not Just Reps

The best way to maximize any piece of equipment is to ask your body to hold still in a position that  is challenging to hold.  For example, if you are performing squats, holding in a low squat position for 10 seconds is a killer.  Or holding a bicep curl with your elbow bent at a 90 degree angle is very tough. 

I ask my clients to perform a 10-second hold on the 5th, 10th, and 15th rep of every set.  It is very challenging!  Try it during your next workout!

Adam Erwin is an in-home personal trainer who travels the world to work with people who are ready to put excuses aside and work hard to change their body.  Visit www.keepyourbetterhalf.com to learn more about what Adam does, who he works with, and how you can have him come and work with you!  A Minneapolis resident, Adam will work close to home (Eden Prairie, Wayzata, Minnetonka, Edina) or will travel to your location (San Diego, Miami, Phoenx, Sydney Australia) to work with you.

Minneapolis Personal Trainer Chimes in on Unique Gift Ideas for Last Minute Holiday Shoppers

2009 UPDATE!!!

Before you read this blog, there are two things you need to know:

1) Open enrollment has begun for the Virtual Boot Camp: Total Body Makeover!   Get 28 days of perfect nutrition and exercise (complete with a grocery list, access to videos, and more!) for only $100 (NOTE: This is the very package I charge thousands for...the only thing you are missing is my physical presence!).  Enrollment ends on January 10th, so click to http://keepyourbetterhalf.com/virtualbootcamp.html now!

2) If you would like the free report "The 27 Factors Affecting Fat Loss and Weight Loss", send me an email and I'll get the report to you!

Now, back to the blog...

It is crunch time for Christmas shoppers.  In a mad scamper for last-minute deals, few of us land the creative and unique gift that best suits our boyfriend/girlfriend/fiance.  This blog post is written for couples who have been dating for awhile and are allowed to talk about weight, fat, and body change issues.  For those of you who know how to say, "I love you so much and know how much you want to fit into those jeans again" instead of making it sound like, "your fat butt needs more exercise and less ice cream!", here are a few ideas....

Unique Christmas Gift Idea for the Couple On a Budget:  2009 Total Body Makeover Virtual Boot Camp

For the past few months I've been working with couples to give them the best exercise and nutrition month of their entire lives!  The results have been staggering: 15 lbs. lost in a month, 12 lbs. lost in two weeks, 9 lbs. of muscles added in 30 days!  Reserve a spot for you and your boyfriend/girlfriend/fiance today for the 2009 Total Body Makeover Virtual Boot Camp!  Starting January 15th, I will walk you through a very gentle body cleanse, four weeks of every single calorie to consume, and exercises designed to burn more fat and tone more muscle in less time.  Check out the details at www.keepyourbetterhalf.com or send email (adam@keepyourbetterhalf.com) to reserve your spot today! 

Unique Last-Minute Christmas Gift Idea for Vacation-Minded Couples: Destination Body Sculpt Boot Camp

It's 9am.  You and your spouse are on the beach smelling the ocean air, feeling the soft sand underneath your feet, and working on losing 10 lbs. in seven days.  Thanks to a destination body sculpt boot camp, you are eating wonderful meals, enjoying the sand and sun, and feeling the best you have felt in a long, long time.  Where can you sign up for a destination body sculpt boot camp? www.keepyourbetterhalf.com

Maybe you want to shed fat while you hit the slopes.  Perhaps you want to visit Australia or the Bahamas.  Or maybe you want a boot camp to come to your home so you can get ready for the wedding.  Wherever you want your body change and your boyfriend/girlfriend/fiance's body change to take place, send an email to adam@keepyourbetterhalf.com to start a dialogue about leaving for vacation wearing one size of pants and coming home in a smaller size.

Unique Last-Minute Christmas Gift Idea for Him: Kettlebells and Training DVD

If your man is looking to shed some weight, find his lost energy, and burn calories like he never has before, picking up some kettlebells will do the trick.  Kettlebells are like cannon balls with a handle.  They originated in Russia, and are gaining traction in America as an amazing way to change your body. 

While you can buy kettlebells anywhere (and better to buy a 25 lb KB at a sports store instead of buying it online and paying a boatload for shipping),  you must stop by www.dragondoor.com to find the very best in kettlebell training DVDs.  You will need them.  If you want some help on getting kettlebells, send me an email (adam@keepyourbetterhalf.com).  I would be glad to help.

Unique Last-Minute Christmas Gift Idea for Her: Leg Magic

Every once in awhile I get to sample a fitness machine.  Two weeks ago I tried Leg Magic...and it is awesome!  Leg Magic works inner thighs, hips, and butt.  It hits many trouble spots for women.  Go to www.buylegmagic.com to check it out.

NOTE: Before letting your significant other open this gift, have her open a new pair of jeans that is two sizes too small for her....then have her open the Leg Magic.  Instead of her asking, "Do you think I'm fat?", she will be saying "I can't wait to fit into these!" :)

Unique Last-Minute Christmas Gift Idea for the Seasoned Couple: Lower Cholesterol, Lower Blood Pressure, Increased Energy

There are a handful of supplements that are highly effective in lowering cholesterol, blood pressure, and increasing energy.  They are life-changing-caliber, with clinical studies and amazing true testimonials to boot!  To learn more about them, email me at adam@keepyourbetterhalf.com.

Unique Last-Minute Christmas Gift Idea for...What Was His Name Again?: "The Little Ebook on Fat Loss and Weight Loss"

For those wanting to tackle body change in '09 at your own pace, "The Little Ebook on Fat Loss and Weight Loss" lays out the step-by-step approach I use with my clients to maximize their fat loss and weight loss in the shortest time possible. 

"The Little Ebook on Fat Loss and Weight Loss" comes back from the editors on December 29th, just before New Year!  To get an introductory price, send an email to adam@keepyourbetterhalf.com

Adam Erwin is an in-home personal trainer who travels the world to work with people who are ready to put excuses aside and work hard to change their body.  Visit www.keepyourbetterhalf.com to learn more about what Adam does, who he works with, and how you can have him come and work with you!  A Minneapolis resident, Adam will work close to home (Eden Prairie, Wayzata, Minnetonka, Edina) or will travel to your location (San Diego, Miami, Phoenx, Sydney Australia) to work with you.

Minneapolis Personal Trainer Chimes in on Unique Gift Ideas for Last Minute Holiday Shoppers

It is just a few days before Hanukkah.  Most of us are trading elbows with crazed Christmas shoppers as we scamper for last-minute deals, while few of us land the creative and unique gift that best suits our spouse.  Here are a few last-minute ideas that could qualify as "the best gift ever!"  Please keep in mind that I'm a fitness guy, so each suggestion in this blog will have a fitness/nutrition connection.

Unique Last-Minute Hanukkah Gift Idea for Couples: Destination Body Sculpt Boot Camp

It's 9am.  You and your spouse are on the beach smelling the ocean air, feeling the soft sand underneath your feet, and working on losing 10 lbs. in seven days.  Thanks to a destination body sculpt boot camp, you are eating wonderful meals, enjoying the sand and sun, and feeling the best you have felt in a long, long time.  Where can you sign up for a destination body sculpt boot camp? www.keepyourbetterhalf.com

Maybe you want to shed fat while you hit the slopes.  Perhaps you want to visit Australia or the Bahamas.  Wherever you want your body change and your spouse's body change to take place, send an email to adam@keepyourbetterhalf.com to start a dialogue about leaving for vacation wearing one size of pants and coming home in a smaller size.

Unique Last-Minute Hanukkah Gift Idea for Him: Kettlebells and Training DVD

If your man is looking to shed some weight, find his lost energy, and burn calories like he never has before, picking up some kettlebells will do the trick.  Kettlebells are like cannon balls with a handle.  They originated in Russia, and are gaining traction in America as an amazing way to change your body. 

While you can buy kettlebells anywhere (and better to buy a 25 lb KB at a sports store instead of buying it online and paying a boatload for shipping),  you must stop by www.dragondoor.com to find the very best in kettlebell training DVDs.  You will need them.  If you want some help on getting kettlebells, send me an email (adam@keepyourbetterhalf.com).  I would be glad to help.

Unique Last-Minute Hanukkah Gift Idea for Her: Leg Magic

Every once in awhile I get to sample a fitness machine.  Two weeks ago I tried Leg Magic...and it is awesome!  Leg Magic works inner thighs, hips, and butt.  It hits many trouble spots for women.  Go to www.buylegmagic.com to check it out.

NOTE: Before letting your wife open this gift, have her open a new pair of jeans that is two sizes too small for her....then have her open the Leg Magic.  Instead of her asking, "Do you think I'm fat?", she will be saying "I can't wait to fit into these?" :)

Unique Last-Minute Hanukkah Gift Idea for the Health-Deprived: Lower Cholesterol, Lower Blood Pressure, Increased Energy

There are a handful of supplements that are highly effective in lowering cholesterol, blood pressure, and increasing energy.  They are life-changing-caliber, with clinical studies and amazing true testimonials to boot!  To learn more about them, email me at adam@keepyourbetterhalf.com.

Unique Last-Minute Hanukkah Gift Idea for...What Was His Name Again?: "The Little Ebook on Fat Loss and Weight Loss"

For those wanting to tackle body change in '09, "The Little Ebook on Fat Loss and Weight Loss" lays out the step-by-step approach I use with my clients to maximize their fat loss and weight loss in the shortest time possible. 

"The Little Ebook on Fat Loss and Weight Loss" comes back from the editors on December 29th, just before New Year!  To get an introductory price, send an email to adam@keepyourbetterhalf.com

Adam Erwin is an in-home personal trainer who travels the world to work with people who are ready to put excuses aside and work hard to change their body.  Visit www.keepyourbetterhalf.com to learn more about what Adam does, who he works with, and how you can have him come and work with you!  A Minneapolis resident, Adam will work close to home (Eden Prairie, Wayzata, Minnetonka, Edina) or will travel to your location (San Diego, Miami, Phoenx, Sydney Australia) to work with you.