2 vs.166

Each week, I find myself pointing out a very simple notion to clients who's mission is to lose ugly, unhealthy, unsexy body fat.

It's simple, to the point, and powerful.

To many it's the "Ahha" moment for many.

Here it is:
2 vs 166 = failure

2 = the hours each week spent working out (more for some)
166 = the remaining hours during the week

There is no way just 2 hours a week can offset poor decisions made throughout the rest of the week. Ain't gonna happen.

If you want to succeed in your fat loss mission, you must make smart choices during most hours of the day each and every day.

This means, being more active throughout the week, maybe another boot camp session or home workout.

Planning and packing your meals and putting more color on your plate (more fruits & veggies).

Remember, stay strong, focused, and make smart choices and you will succeed!

Here's How To Use Your Thanksgiving Turkey To Create Healthy, Tasty, Fat Blasting Meals

It’s about that time of year again ... when that bird comes out of the oven for Thanksgiving dinner. People tend to associate Thanksgiving dinner with sinful excess and horrible holiday weight gain. Now you can blame stuffing, mashed potatoes with loads of butter and gravy, and pumpkin pie for that, but leave the turkey out of it! After all, turkey is chock full of lean protein that simultaneously elevates metabolism and promotes fat burning and lean muscle growth. It is also a lean protein, meaning there is very little fat in it. Just as long as you remove the skin.

Protein is the sole macronutrient responsible for building and repairing your body’s tissue stores (fat and carbs simply provide energy). More specifically, regular protein intake is vital in accelerating the repair of muscle damage from high-intensity activities like strength training and cardio interval training. In addition, adequate protein intake every two to four hours is essential in maintaining your current levels of lean muscle mass. This is important because the more muscle you have the larger your metabolic engine, thus the more calories (and fat) you burn on a daily basis since muscle tissue requires lot of energy to sustain itself. Protein is also the least likely macronutrient to be stored as body fat and the mere act of digesting protein requires more than double the energy to digest than carbohydrate and dietary fat. So, if there is any food choice that you can truly get away with overeating this holiday season, it will be turkey.

Another key benefit to eating turkey is that it is easy to prepare in bulk, thus will save you much needed time in meal planning and preparation during the hectic holiday season. You can roast a big old turkey and then have tons of meal options for days. Just think of what you can do with all those Thanksgiving leftovers! To inspire your turkey left-over consumption efforts we’ve put together some awesome body overhaul recipes that you can create with turkey as your lean protein foundation. Yum!

Turkey Salad

Ingredients:

- 6-8 oz. Turkey Breast chopped into small cubes
- 1⁄4 red bell pepper
- 1⁄4 green bell pepper
- 1⁄4 red onion
- 2 Tbsp canola or olive oil mayo

Directions:

Mix all ingredients together and enjoy over a bed of greens.

Makes one male serving and two female servings.


Turkey Cranberry Cream Cheese Roll-up

Ingredients:

- 6-8 oz. Sliced Turkey
- 1 Tbsp Fat Free Cream Cheese
- 1 Tbsp Dried Cranberries 1⁄2 Clove of Roasted Garlic Salt and Pepper to taste
- 2 Whole Grain Tortillas

Directions:

Soak cranberries in water for 20 minutes or microwave until soft if you are short on time. Mash the 1⁄2 clove of garlic. Mix cranberries, garlic, and cream cheese. Add salt and pepper to taste. Spread the mixture into the inside of the tortilla(s). Add turkey breast. Fold up sides, roll up, and enjoy!

Makes one male serving and two female servings.


Turkey Medallions With Cranberry Glaze

Turkey Medallions:
- 6-8 oz. Turkey
- Non-stick spray Turkey Seasoning

Cut Turkey Breasts into small medallions, sprinkle lightly with seasoning. Reheat in a pan sprayed with non-stick oil on medium heat until lightly browned on both sides. Drip Cranberry glaze (below) over the medallions.

Cranberry Glaze:
- 1 Cups Dry white wine
- Turkey or chicken stock, as needed
- 1 1⁄2 Cups Dried cranberries
- 1⁄4 Cup of Pine nuts, toasted
- Pinch of Salt

Add 1⁄2 cup of white wine and 1⁄2 cup of turkey stock to pan. Add other 1⁄2 cup of turkey stock, cranberries, pine nuts and pinch of salt. Cook over medium heat until reduced in volume by half, about 4 cups.

Makes one male serving and two female servings.


Turkey Shepherds Pie

Ingredients:

- 2 cups cubed cooked turkey
- 3⁄4 cup turkey gravy
- 1 small can whole kernel corn
- drained 1 cup of chicken stock
- 1 cup of water
- 3 cups steamed cauliflower
- 2 cups celery, chopped 2 carrots
- chopped 1 onion chopped 2 cloves garlic
- minced 1 bell pepper, any color
- chopped Salt and pepper

Directions:

Preheat the oven to 325 degrees. First you must make the gravy. Take the garlic, 1 cup of celery, carrots, onion, bell pepper, chicken stock, water, vegetables, salt and pepper to taste. Add to a pot, boil until vegetables are soft and blend in a blender or food processor.

Next, you will take the steamed cauliflower and mash it, or place it in a food processor until the consistency is like that of mashed potatoes.

Next, in a baking dish, layer the turkey, gravy, corn, remaining celery and mashed cauliflower. Bake, uncovered at 325 degrees for 45-50 minutes.

Makes 2 male servings and one female serving.


Turkey Florentine

Ingredients:

- 1 (10 ounce) package frozen chopped spinach
- 2 tablespoons smart butter
- 1 cup cooked whole grain fettuccine
- 2 cups diced, cooked turkey
- 1 cup turkey or chicken stock 1
- (8 ounce) package fat free sour cream and onion dip
- 1⁄2 teaspoon onion salt
- 2 tablespoons grated Parmesan cheese
- Non-stick cooking spray

Directions:

Cook spinach according to package directions; drain. Stir in smart butter. Place noodles in a non-stick sprayed baking dish; top with spinach. Combine turkey, stock, onion dip and onion salt and spoon over spinach. Sprinkle with Parmesan. Bake, uncovered, at 325 degrees F for 25 minutes or until bubbly.


Turkey Green Bean Casserole

Ingredients:

- 1 bag of frozen green beans
- 6-8 oz. of cubed cooked turkey breast
- 1 can of organic cream of mushroom soup
- 2 cups Kraft all natural fat free cheese
- Salt and Pepper to taste

Directions:

Preheat oven to 350 degrees. Mix all ingredients into a casserole dish and bake for about 30 minutes or until completely hot. Makes one male serving and two female servings.

Stay strong & focused,

Kevin Pasquay
KP Fitness, LLC

www.kpfitness.com
www.bodyoverhaulbootcamp.com

Stop Wasting Time And Take Action!

"TALK IS CHEAP"

My dad taught me this invaluable lesson when I was a kid (I'm 36 now).

You know how it goes...

Something needs to get done,

you talk about it,

you put it off,

it never gets done! Right?

Same old story.

TALK IS CHEAP!

If you want to accomplish anything, you need to take ACTION.

Here's my assault on fat loss:
1. Identify your enemy (your goal ie, lose 30 pounds of ugly fat)
2. Why is this important to you.
3. How will you feel if you don't make a change?
2. Set your plan of attack
3. Take immediate action

Step 1 - Identify your enemy
Be very specific. For example, "I want to lose 30 pounds of fat."
Don't generalize. You need to put your target in the cross-hairs to target it!
Remember - be specific.

Step 2 - Why is this important to you?
Be honest and dig deep! - "Because I hate the way I look naked and I'm miserable."
This is a very important and necessarry step. You need to "release the pain" of why this mission is important to you.Do NOT move to step 3 until you finish this!

Step 3 - How will you feel if you don't make a change?
Again - be honest! "I will feel like crap!"


Step 4 - Set your plan of attack.
What's your nutritional plan?
How about your workouts?
How about a Body Overhaul Boot Camp?
Need any equipment?
What's your weekly schedule like and when will you workout?
Will you and a buddy join forces on this mission? GREAT IDEA KID!


Step 5 - Take immediate action!
THE ONLY WAY TO SUCCEED IS TO TAKE ACTION!
Talk is cheap, make it happen. No one can workout or eat for you.
You are ultimatley responsible for your situation. You got into this mess, you'll get out of this mess. We are the products of our habits, good and bad. So start making smart choices today for long term success!

Follow this formula and you will succeed!

KP's Top 10 Fat Burning Boot Camp Exercises

Results – It’s what it’s all about.

There’s nothing more a client of mine wants and deserves. No results = No clients!

Since 2006, I’ve been running the KP Fitness Boot Camp, and my client’s results are the key to my success. 90% of my client’s want to lose ugly, unhealthy body fat.

The key to getting the results they want is to develop an efficiently-effective program.
In other words, I need to design a plan of fat-attack!

My mission: to develop a high calorie burning workout to be performed in the shortest amount of time possible.

My weapons: body weight, dumbbells, resistance bands.

My plan: Well, if I had a gun to my head, I’d give up this list of 10 of my all-time fat blasting boot camp exercises!

Warning: These are Total Body Fat-Blasting Exercises


Dumbbell Swing – Single Arm
Squat & Curl
Squat & Row -
Squat Thrust
Lunge & Press
Push-up
Jumping Jacks
Low-Box Combo
Power Lunges
Resistance Band Runs / Shuffles

My top 10 favorite fat burning exercises can be divided into super-set, or tri-sets.
I love to pick 2 and run through a 4-minute blitz with our 20:10 audio workout muse soundtrack! Killer!

Serious calories burned!

How To Build The Ultimate Fat-Burning Circuit Workout!

In the past, the cornerstone of most resistance training workouts has been performing exercises in a straight set format. Essentially, this means you perform a certain number of reps for a given exercise or you perform as many reps as possible for a given exercise and then you rest anywhere from 30 seconds to five minutes based on your training goals before repeating this set a certain number of times based on your goals. (BORING!!!)
Here's the simple guidelines:
- For more of a fat loss and lean muscle gain emphasis shorter rest periods are ideal.
- For more of a strength or power emphasis, longer rest periods are prescribed.

So, what’s the problem with this format? Well, though straight sets are extremely easy to comprehend for people new to fitness, they are also an extremely inefficient way to order your exercises. In most commercial gyms you’ll typically see someone perform three sets of 10 reps for let’s say the bench press. They pump out 10 reps, go to the water fountain, talk with some buddies, watch a couple of highlights on ESPN, and then gingerly walk back to the bench area to hit up their second set. In general, most people, guys in particular, tend to take about 3-5 minutes between sets. In the case of three sets of 10 on the bench that means it would take up to 15 minutes to complete only one movement pattern (a level change ie, squat). That means you’d need at least in hour to perform four different exercises! What a waste of percious time!

A much more effective and time-efficient approach to ordering your exercises is utilizing the alternating set format. Here you’ll perform one exercise, rest for a short period of time, then perform another non-competing exercise, rest for a short period of time, and so forth. Alternating sets allow you to work different areas of your body when you would otherwise be resting with the straight set format. Plus, by working another area of your body with a non-competing exercise you allow your body to recover from the previous exercise(s). The result is improved training economy and density: more work accomplished in less time, the cornerstone of any sound fat loss program. Bingo! There are several ways to perform alternating sets outlined below:

1.) Supersets: Alternate between two different non-competing exercises (e.g. upper body and lower body such as push-ups and lunges)

2.) Trisets: Alternate between three different exercises (e.g. push, pull, and lower body such as push-ups, rows, and lunges)

3.) Circuits: Alternate between four or more different exercises

Though supersets and trisets are excellent alternating set options, I believe circuit training is by the far the best option time and time again. To demonstrate why, let’s examine my favorite circuit training template using timed set intervals:

The 50-10 Five Exercise Circuit: You will alternate between 50 seconds of work and 10 seconds of rest for all five exercises in the following 5-minute circuit:

Exercise#1- Squats

Exercise#2- Push-ups

Exercise#3- Double Overhead Knee Up

Exercise#4- Resistance Band Row

Exercise#5- Front Plank

Perform this circuit up to four times for a 20-minute total body fat burning workout.

Basically, in the same 15 minutes that it took to get in three sets on the bench you could have gotten in three sets of five different exercise for a staggering total of 15 work sets! Plus, the intensity on each exercise will be just as high as in the straight set format because in this five exercise circuit you will have full recovery with over four minutes before you return to any given exercise (just as you did with the straight set format described earlier).

To recap, the key to creating the optimal hormonal environment for fat loss is to perform each exercise with maximal intensity while separated by brief rest periods in order to accumulate a high volume of total body work in the shortest amount of time possible. Circuit training provides for the best of both worlds and is thus simply unmatched for simultaneously maximizing fat loss and lean muscle gain. Use the following template I use with my many boot camp clients for some killer, yet simple fat loss circuits:

Exercise#1- Level Change

Exercise#2- Push

Exercise#3- Core

Exercise#4- Pull

Exercise#5- Core

Check out the below video showing you a great circuit you can perform anywhere.
Remember, the key to success is to set yourself up for success!


I’ll be sharing some more great circuit training workouts from the KP Fitness Body Overhaul Boot Camp in the weeks to come ;)

Go For It!

Kevin Pasquay

http://www.kpfitness.com/
http://www.kpbootcamp2go.com/
http://www.bodyoverhaulbootcamp.com/


KEYWORDS: kp fitness, bootcamp, boot camp, boot camps, bootcamps, circuit training, fat burning, total body workout, exercises