High Sierra Bootcamps

Moved To www.WoldFitness.com

2009-03-16T00:43:00.000-07:00

I moved!

My new health, weight loss, mindset, and motivation blog will be at http://www.woldfitness.com/

I'm not a techie, but it's up and running!

Now you'll be able to leave comments without having an account, watch videos even if you've blocked youtube on your computer, and do all sorts of other cool stuff.

Pretty soon, there will even be interviews with my most successful personal training and bootcamp clients...

I'll see you over at http://www.woldfitness.com/ !

How To Prevent Heart Attacks In Carson City

2009-02-12T18:37:00.000-08:00

Want to prevent a heart attack?

Eat walnuts.

Researchers even found an inverse relationship between eating walnuts and ALL deaths

Now, I'm not entirely sure how eating more walnuts will protect you from a poorly packed parachute, but it IS a super healthy food.

Walnuts Help You Survive Everything!

Here's the deal: Walnuts are a rich source of plant-based Omega-3s. (Remember those? We talked about the benefits of Omega-3's yesterday)

Not enough? Walnuts are also chock-full of sterols, which reduce cholesterol, and arginine, which is good for your blood vessels.

And antioxidants? Walnuts got 'em! The highest of any nut, in fact.

Magnesium and copper? (Two things you're probably deficient in...) Walnuts are a good source of both.

How to eat them? On salads. In oatmeal. Or, my favorite, plain.

How much to eat? 7 ounces, or an ounce a day, on average.

Now, make sure to take a minute and think of all the ways you can add walnuts to your eating plan next week.

And tomorrow I'll help you find another SUPER food.

Until then,

~ Luke Wold

Special Thank You Letter

2009-02-12T16:20:00.000-08:00

Check out this great email I received from one of my personal training clients:

Thank you very much, this is definitely what I have wanted and needed to do for myself for a very very very long time but needed someone like you to push me and hold me accountable. “YOU ARE THE BEST” Thanks again, Joey

Here's a video of Joey in action at our Carson City Gym:

Stay tuned to this blog for more great info!

Carson City Fast Fat Loss Plan

2009-02-12T06:04:00.000-08:00

There is a reason few people reach their goals and make their dreams come true.

Know what that reason is?

It's because they actually HAVE goals written down. The vast majority of people on this planet don't.

And not only do people that achieve goals actually set goals, they also create a a plan to make sure they make things happen.

So where does that leave you?

Do you keep telling yourself you are going to "lose some weight?" Or do you have specific goals and a plan to reach them?

Do you have a plan for what you're going to eat each day so you're not tempted to fill up on fast food? Do you have a deadline for when you're going to reach your goal?

Here's another one: you KNOW you need to be eating breakfast every day. Do you have nutritious food in the house you PLAN on eating each morning?

If not have you looked into taking advantage of a meal replacement shake like Prograde Lean?

This is YOUR life. Whether you want your body to look better naked, you want to improve your health, you want to have more energy, or whatever your goal is, you MUST have written goals and a plan to achieve them.

Best,

~ Luke

PS - Fail to plan, plan to fail. Life is easy when you plan for it to be.

How To Lose Ugly Body Fat With Natural Foods

2009-02-11T20:42:00.000-08:00

Yesterday we covered a very simple 3 step nutrition plan:

1. Find the very best foods for a lean, toned body and vibrant health.

2. Buy a week's worth of these foods on Sunday

3. Eat them all by the next Sunday

Simple AND effective!

Today's great food choice is Wild Salmon.

You see, regular salmon get good grades, have lots of extracurriculars, and are college-bound.

Wild salmon, however, drive a Pontiac Firebird, listen to Journey, and go drinkin' by the resevoir on the weekends.

Any Way You Want It, That's The Way You Need It

Just kidding.

You want to eat the kind of salmon that come from the wild ocean, not from a farm.

Here's the deal: Farm raised salmon are fed corn and grain (basically they're eating cat food) and they develop fatty acid profiles that aren't much different then most farm-raised animals.

What I'm saying is that farm raised salmon is deficient in Omega-3 Fatty Acids, which is the main reason you should be eating salmon!

I've written about the benefits of Omega-3 Fatty Acids before, but here's a quick refresher:

Turn on fat burning genes
Turn OFF fat storing genes
Decreased blood pressure
Fight stress
Reduce carbohydrate cravings

Now, how can you eat wild salmon?

Bake it.
Broil it.
Steam it.
Sashimi it.
Or else buy salmon oil or other omega-3 capsules

How much should you eat?

Aim for three 8-ounce servings every week.

I really want to help you get the body of your dreams, so keep checking this blog every day and you'll be wearing a swimsuit without shame before you know it!

Talk to you soon,

~ Luke Wold

PS - I just want to remind you that I have probably the best offer I've ever made you. No joke. This new program is like DYNAMITE for blasting off fat. You'll get such a rock-solid confidence in yourself... and you'll learn so many instantly-useful techniques for eating right... and then combine that with my most powerful workout system EVER... that this program will end your frustration with your body for GOOD. Get in on it while there is still room available! Just drop me an email.

How To Melt Off Excess Pounds With Natural Remedies

2009-02-10T18:43:00.000-08:00

For many years now I've had the pleasure of helping men and women get better looking and better performing bodies.

Now, even the people who think they're eating correctly are usually eating like crap.

Seriously, I'll ask someone if they had a healthy breakfast and they'll earnestly reply, "I had a GREAT breakfast! A muffin and orange juice!"

Well, any kind of a breakfast is a start....

Even the dedicated ones, the gals with a kitchen full of cookbooks and the guys with a pantry full of supplements make the same mistakes over and over.

Despite what you've been told, a chicken breast and white rice is NOT a healthy meal.

Hell, it's a lot better than what most people shove into their mouths.

But it doesn't kick your metabolism into overdrive and give you the vibrant health and energy you need to live your life to the fullest.

I know that you can fuction adequately even on a crappy diet. But do you ever feel weak, fatigued, or sluggish?

How much more would you get done if you were full of energy?

How much better would your life be?

My nutrition leaves a lot of room for improvement. But I'm getting better about it, dang it.

I want to help you improve yours, too.

So for at least the next week we're going to share some incredibly powerful foods that will not only help you look better, they'll help you feel better too!

Here's the deal: Each food is chosen because of powerful, almost drug-like effects it will have on your body.

And here's your strategy: Buy a specific quantity of each once a week.

Your goal: To finish off the amount by the end of the week and your next shopping trip.

Simple. And effective. Especially for those of us who have busy lives and can't measure and prepare each meal down to the gram.

Starting tomorrow, each day we'll go over a specific food that will

Stimulate your body's own healing and fat loss processes
Boost your energy level
Restore your vitality
Help you reach your ideal weight
Boost your endurance
Revive your sex drive

And probably most important:

Makes you feel good all over

That's all for today!

Oh, one last thing: I'm starting a brand-new training program that's already giving people UNBELIEVABLE results, but I can't write about it on this blog. It's for friends of mine and insiders ONLY.

If you're interested, send an email to LDWold (at) Gmail.com with your contact info.

But hurry, since we're going to get rockin' on this right away!

~ Luke Wold

PS - I've started a youtube channel where I'm supposed to be posting exercise videos and fat loss tips, but instead it's been me acting like a goofball.

Check it out at: Carson City Personal Trainer

FABULOUS Personal Training

2009-02-08T12:17:00.000-08:00

Lots of people tell me how relieved they are to see that I try to be a fun guy during workouts.

That's because exercise is tough enough without making it boring.

Have fun and push hard during your workouts.

So we do fun stuff.

We take turns bringing in our mp3 players and get to hear lots of new music.

We wear costumes....

And we joke, tell embarrassing stories, and generally have a good time while getting a kick-butt workout. (Believe me, it's fun, but it's not EASY)

I couldn't believe that anyone could ever find me intimidating, but I want to make sure you feel at ease when you come in.

To end, here's a short video of me being a goofball....

Best,

~Luke

PS - If you're wondering the story behind this Fabulous Carson City Personal Trainer video, check back to this blog later this week. The hwhole embarrassing story will be revealed!

Michael Phelps, Bongs and 6 Pack Abs

2009-02-05T18:10:00.000-08:00

So by now you've probably heard that Olympic champion Michael Phelps has gotten himself into a little bit of hot (bong) water. I felt I couldn't let this opportunity slip by without sharing some lessons from his mishap.

First, we all have to remember that we're role models. Somebody somewhere is looking up to us for guidance. It's a shame Michael Phelps screwed up, but he did. What's done is done. I know it reminded me that as a fitness pro, I MUST lead by example.

Second, again, he screwed up. And while I'm not one to give people a million chances, I do believe in second chances. And forgiveness. Which, when it comes to melting fat and getting fit, is VERY important.

I can tell you from experience working with hundreds of people with similar goals to yours, you WILL screw up somewhere along the way. The key to success is to forgive yourself and move forward. The people who truly fail are the ones that just give up the first time they make a mistake.

Third, this has nothing to do with what Michael Phelps has recently done, but it's another great reminder. If you want a lean, hard body and 6 pack abs, you're going to need to WORK.

Regardless of his recent actions Michael Phelps is an Olympic Champ because he worked his rear end off. Don't fool yourself into thinking achieving your fitness goals is going to be a piece of cake.

This Body Took WORK

Fourth, much was made during the Olympics of Michael Phelps and the massive amounts of calories he was consuming. If YOU want to get into peak condition you need the proper nutrition. Period.

Look, if you're not eating enough fruits and vegetables you need a Whole Foods based multi like Prograde Nutrition's VGF 25+

If you aren't optimizing your workouts by refueling with the correct blend of carbs to protein (based on scientific research) then you need to start using Prograde Workout like I do.

Anyway, when you see a news story like this one involving Michael Phelps, always remember to look for the positive lessons you can learn.

Best,

~Luke

PS - If you're serious about your training and want the best nutritional products, then use what I use - Prograde Nutrition

Unbeatable Deal!

2009-01-22T15:32:00.000-08:00

An open letter to everyone in Carson who wants incredible results at an unbeatable value…

Who Else Wants An Incredible Body – In Half The Time?

I’m writing this today because of a special opportunity that will never come up again.

It’s a way for you to save 60% over what everyone else is paying for my most popular service… but you must contact me today.

There are only a few spots available at this amount, and when they’re gone, that’s it.

You see, I’m still getting my fat loss training business started and I’m not established enough to use the Yellow Pages, TV, Newspaper, or Radio advertising yet.

And so all of my clients are coming to me through word of mouth.

Here’s the deal:

I’m taking on 12 new personal training clients at the extremely low amount of just $21 per session.

There’s only one small catch to this offer. It’s a small matter and very reasonable. But it may affect your decision.

You see, this great deal is not for everyone.

I’m only going to accept people for this exceptional deal who are willing to become walking billboards for my services.

The only reason for this promotion is I’m betting that once people see the results you’re getting I’ll have more clients calling than I can handle.

But you’ll have a head start on them, of course.

And if you’re a doer and take advantage of this offer, your special rates will not change for at least 12 months.

How many professional services are willing to freeze their SPECIAL rates for a year – just for you?

And if that’s not enough to put your mind at ease, you will also have a 100% Money Back Guarantee.

Check it out…

RISK FREE 30 DAY “You’ll See Results Or We Won’t Keep A Dime” MONEY BACK GUARANTEE!

We’re so confident that you will enjoy the program, see significant results, and have a blast the entire time that we are putting it in writing.

Join today and try it for 30 days. If after following your program as designed during your first 30 days you don’t feel this program is right for you, for ANY reason, just let us know and we’ll issue a full refund. No questions asked and no hard feelings.

There’s absolutely no risk on your part. Just the promise that in 30 days you can expect…

Firmer arms, legs, thighs, and buns
Increased strength, energy, and stamina
Faster metabolism to burn more fat at rest
Tighter, flatter abs – which means a smaller waist!
Decreased body fat
Look and feel years younger
Increased muscle tone and flexibility
Greater confidence and self-esteem
Decreased stress, tension, and anxiety
Increased sense of overall well-being
Reduced cravings for fats, sugars, and junk foods
Better sleep and increased productivity
Decreased back pain and discomfort
To lose that uncomfortable “bloated” feeling
Look and feel better in your favorite clothes

SERIOUSLY: Is this going to be THE year that you finally get it all together… and “tune up” your life so that you achieve your full potential?

Or is this going to be ANOTHER year of accepting the same old mediocre, half-assed results that you get in your life.

Now, I might be going a little bit overboard here…

Who knows.

You might be getting exactly what you want in your life – but if you were, you wouldn’t have read this far.

On the OTHER hand…

If you’ve realized that your body isn’t going to change tomorrow..

That you’re ready to start taking action right now…

And that its time to become the best YOU that you can be, then I want you to seriously consider this opportunity.

Your COUNTDOWN has started – I’m only going to be accepting 12 clients at this rate.

And the opportunity for this unheard-of deal only lasts until the end of January.

Honestly, this is the most powerful fat loss program available.

It WILL give you double the results over the next 90 days.

One thing is for sure: It’s so affordable that anyone can take advantage of it. ($21 a session is so low that other fitness professionals are going to be in tears)

And I absolutely, positively guarantee that you will get the results you want in your life or you don’t have to pay (remember your 100% Money Back Guarantee)

So… Is this going to be the year that you step up, reach your potential, achieve the results you want, and get the body and respect you deserve?

Or is it going to be another in a string of years that ends with no results, frustrations, and feeling like you’re not in control of your life?

I’m serious.

Join me in this program.

It will change your life the way you want to change… for the long term.

It will help you become the person that you KNOW you can become.

Here’s exactly what you need to do to take advantage of this extremely limited time offer…

Call me at 509-945-3856 to schedule our free, no risk consultative workout (usually a $147 value). Or email me your contact info to LDWold@Gmail.com and I’ll call you!
We’ll meet in my gym at 5680 Morgan Mill Rd for a sample workout. If we decide this isn’t for you, we’ll shake hands and no hard feelings.
If we feel we’ll work well together, we’ll get you started and you will be 100% protected by both Platinum Clad Guarantees

Don’t fall into the “trap of tomorrow” by leaving your dreams of a healthy, toned, tight body for another day.

Email now:
+++ LDWold@Gmail.com +++

Listen, it won’t get any easier than this.

But I can’t help you unless you’re ready to help yourself. It all starts with you making a decision at this very moment.

Are you ready to change your life forever? Call me now at (509)945-3856

Committed To Your Success,
~Lucas D. Wold
Fat Loss and Fitness Expert

PS – Remember, there’s absolutely no risk on your part. You’re fully protected by your 30-day 100% money back guarantee. So call or email right now and join me for the best workout of your life.

PPS – If you’ve read this far and you’re still unsure of skeptical email me now (LDWold@Gmail.com). I will answer any and all questions you might have personally.

PPSS – Let me emphasize that my normal personal training fees are $65 a session. And that’s what they’ll be once this special promotion ends. Don’t wait and end up kicking yourself for missing out on such a great opportunity. I’m so confident you’ll love training with us that I’m willing to extend BOTH Platinum Clad Guarantees

It’s all up to you now. But remember… This offer is only open to the first 12 people who go through a sample workout and we decide together that training is right for them.

And the decision is easy. If you’re ready for all of the benefits listed below send me an email now to LDWold@Gmail.com so we can get you scheduled for your free, no risk consultative workout before the deadline.

In 30 days you can expect…

Firmer arms, legs, thighs, and buns
Increased strength, energy, and stamina
Faster metabolism to burn more fat at rest
Tighter, flatter abs – which means a smaller waist!
Decreased body fat
Look and feel years younger
Increased muscle tone and flexibility
Greater confidence and self-esteem
Decreased stress, tension, and anxiety
Increased sense of overall well-being
Reduced cravings for fats, sugars, and junk foods
Better sleep and increased productivity
Decreased back pain and discomfort
To lose that uncomfortable “bloated” feeling
Look and feel better in your favorite clothes

Eat, Pray, Love Carson City!

2009-01-21T19:46:00.000-08:00

A fit and healthy gal named Elizabeth Gilbert wrote a best selling book called “Eat, Pray, Love.”

In it, the skilled writer Elizabeth chronicles a year she spent divided between:

Italy (Learning how to love eating)

India (Learning how to love praying)

Bali (Learning how to love loving)

If you haven’t read it, don’t worry. I won’t spoil any surprises.

During four months Elizabeth spent at an Indian Ashram a fellow student gave her some great advice…

Indian Ashram

One day she was whining to him about her frustrations.

He could have sympathized with “Boy, that’s tough.” Or he could have criticized with “That’s nothing, stop whining!”

But he didn’t do either one.

Instead he said this…

“It’s a pity you’re the only person in the history of the world who ever had this problem.”

Isn’t what he said great? We ALL have problems, frustrations, fears, and doubts.

The thing to realize here is that problems can be overcome. It it’s been overcome once, somewhere, by someone, it can be overcome by you right here, right now. Her friend was giving her perspective.

She Had REAL Pizza In Italy

He went on to say:

“You need to learn how to select your thoughts just the same way you select what clothes you’re going to wear every day. This is a power you can cultivate.

If you want to control things in your life so bad, work on the mind. That’s the only thing you should be trying to control.

Drop everything else but that.

Because if you can’t learn to master your thinking, you’re in deep trouble forever.”

This is some powerful stuff.

Bali Looks Like Fun

In my Metabolism Makeover course we an abundance of techniques to help you master your thinking and accelerate your results.

Here’s one of my favorite exercises to find where your thinking is holding you back:

We’ll assume a goal of losing 5% of your body’s fat.

Now seriously ask yourself “What could I LOSE while working on this goal?”

Here’s a small sample of answers I’ve seen (with a rebuttal):

“I’d have to buy new clothes!” (How can THIS possibly be a negative?)

“My kids won’t want to eat healthier foods!” (Hey, YOU’RE the parent. Show them how much you love them by keeping them fit, healthy, and energetic)

“I’ll have to invest in a trainer!” (Having a trainer with a proven plan is often the deciding factor between success and failure)

“I’ll have to spend hours and hours in the gym!” (It only takes four 30 minute sessions a week. Couldn’t you find a few hours during the week where YOU are the most important thing to do?)

“I don’t like to sweat” (Get fat and you’ll sweat trying to tie your shoes)

“It won’t be any FUN!” (Find an a fun, energetic, knowledgeable trainer and then enlist a friend to sign up with you. It’ll be more fun than spending the next 20 years avoiding seeing yourself in the mirror, I promise)

"I'll lose all my friends!" (If your friends would leave you for accomplishing such a healthy and fun goal, they weren't your friends in the first place)

There are literally dozens of other objections and avoidances people list if they’re honest with themselves.

We subconsciously let these small fears keep us from taking action towards our needs, wants, and goals.

Bali Again!

So make your list of the negatives of achievement. Take a good hard look at it.

Couldn’t you quickly overcome all of them, if you wanted to?

Of course you could.

Don’t let your past control your future.

Re-read the title of this post, get moving, and don’t forget to Eat, Pray, and Love.

Committed to your success,

~ Lucas Wold

PS - Here’s more of wisdom from Elizabeth Gilbert:

“The inability to open up to hope is what blocks trust, and blocked trust is the reason for blighted dreams.”

Trust yourself.

Elizabeth Gilbert

I Like Winners: Sport and Selfhood

2009-01-20T18:34:00.001-08:00

Where I'll be on Thursday night:

I Like Winners: Sport and Selfhood
Curated by Marjorie Vecchio
Catalogue available, essay by Jesse Aron Green
Designed by Ellen Drewes

I Like Winners: Sport and Selfhood will survey how sports are used as subject matter, thematic material and form in contemporary art.

While most exhibitions about sports center around masculinity, this exhibition will provide a much-needed broader look at how and where sports are utilized in the arts. Each of the twenty-four artists includes one to six pieces of artwork in the exhibition.

The artists live all over the United States, including Reno, and are of very different careers levels and media, including video, photography, painting, sculpture, performance and installation. Some artists will make new work for the exhibition, and others have backgrounds as professional athletes.

Over ten artists will be in town for the panel discussion on Thursday Jan. 22. We hope to see you there for this lively and unique event!

Artists include: Adam Taye, Arthur Gibbons, Ben Coonley, Caitlin Parker, Carlin Wing, Charles Fairbanks, Chris Carnel, David King, James Jaxxa, Jeffrey James Mohr, Jennifer Locke, Jim Finn, Jonathan VanDyke, Judy Linn, Lisa Young, Lucas Michael, Mara Bodis-Wollner, Marie Watt, Matthew Slaats, Project Moonshine, Rob Carter, Tad Beck, William Lamson, and Young Jang

Jan. 20 - Feb. 13, 2009: Exhibition run
Jan. 22, 2009 - Opening reception 5:30 - 6:30 lecture and panel, 6:30 - 8:30pm reception
Both events in gallery
Reception night performance by Matthew Slaats includes 11 runners from Reno

Gallery located in Church Fine Arts Building, North Virginia St, two buildings south of Lawlor Events Center.

Free parking in Whalen Parking Lot after 5pm, East side of North Virginia St, One building south of Lawlor Events Center. Gallery is not responsible for parking tickets regardless of circumstance.

Sheppard Gallery programming is supported in part by the National Endowment for the Arts, Nevada Arts Council, City of Reno Arts and Culture Commission, University of Nevada, Reno's College of Liberal Arts, School of Art Visiting Artist Fund, Department of Art, and Friends of Sheppard Gallery.

How Spare Time Can Keep You From The Body Of Your Dreams

2009-01-18T21:53:00.000-08:00

Most people's general approach to starting an exercise program is to stall as long as possible.

That's not the best strategy.

You've probbably heard the old adage saying that if you want to get something done, you should ask a busy person to do it. This same idea is true when it comes to losing weight.

Because here's the thing: However attractive the idea of a fitness retreat may sound, having all day to poke around in the gym would actually HAMPER your getting results.

A nice guy the other day told me that he wished he could quit work for a year and get into great shape.

I understand how he feels. I felt the same way myself. But what I've found after working in many different gyms is that it really only takes a couple of hours a week.

Once, emboldened by some small success at online personal training, I decided to work from home. I figured the only thing separating me from being THE FITTEST MAN IN THE UNIVERSE was a few months of uninterrupted work in my garage gym.

Full of vim and vigor I dove into the deliriously productive life of a full-time at-home worker.

Things went awry immediately.

With nothing to do all day but write and workout, I found myself doing everything BUT write and workout.

Essential comic books were read.

Essential Reading?

My bookshelves were organized by subject.

Less essential comic books were read.

My bookshelves were alphabetized by author's middle names.

A complex system for educating my neighbor's puppy was designed and nearly implemented before the county's animal services unit intervened.

And so on.

The mounting guilt I felt each evening over accomplishing so little exercise during the day would force me to cancel the plans I had made with friends that night. So I could go for a run and get some pushups in.

Night, naturally, simply involved more work on the puppy education system.

After a few months I was frustrated, my friends were worried, and the puppy continued to remain ignorant of the Greco-Roman Classics.

It Was Never Meant To Be...

My experiment in non-stop exercise was a total disaster.

Then I got busy bouncing, working at two gyms, and taking a full load of advanced physics, biology, and chemistry. I only had 45 minutes to workout and not a second more.

And with everything else going on I built the best-looking body I'd ever had. Funny how that works.

The moral of the story is this: A great body is more quickly built in the steam-cooker of an already busy life. If you have a million things to do, adding item number 1,000,001 is no big deal, wouldn't you agree?

When, on the other hand, you have NOTHING to do, getting out of bed and washing yourself before 3:00 P.M. seems like too much work to even contemplate.

Isaac Newton told us that objects in in motion tend to stay in motion.

When getting fit, being busy is more a help than a hindrance. It might be frustrating at first, but having lots going on actually IMPROVES your results.

This is partly because the hectic pace forces you to exercise with a manic intensity.

But it's mostly because exercising in the midst of a chaotic life makes "workout time" a treat rather than an obligation. It's only a small psychological shift, but it makes all the difference in the world.

The truth is that life will never give you all green lights, and if you sit around not taking action because the situation isn't perfect, you will miss out all of the good stuff that life has to offer.

AND, if you're reading this right now ad you're saying to yourself "OK, it's time that I stopped wasting my time screwing around, and I'm ready to GET MY BUTT IN GEAR and start getting in shape," then you need to do yourself a HUGE favor...

You need to TAKE ACTION, and get yourself moving towards where you want to be.

Take today and do one thing. Do any one thing to get started.

It can be something small, like throwing out all the chips in your house.

Or it can be more effective, like signing up for personal training coupled with a wellness program at your gym.

But whatever you choose, do it today.

Especially if you're too busy.

~Luke Wold

PS - Hellen Keller had something to say about taking action...

"I cannot do everything, but still I can do something; and because I cannot do everything, I will not refuse to do something that I can do."

3 Reasons To Stay Off The Elliptical Machine!

2009-01-14T19:40:00.000-08:00

I come down pretty hard on elliptical machines.

Elliptical machines may be an option for people with bum knees. BUT, if your knees are healthy, don't squander your gym time on an elliptical.

Don't trust elliptial machines. They routinely over-estimate your calorie burning by almost 40%. Yikes.

That means if your "cardio" machine says you burned 300 Calories, the number you burned is actually closer to 180 Calories.

And I've never like elliptical machines because they're so easy. It doesn't feel like you're doing anything.

But that's the reason the elliptical machine is such a popular choice! Because they're EASY!

The last reason you should stay off of the elliptical is because they're what most people choose.

Think of it like this: Give ten people the choice between a treadmill and an elliptical and guess where nine of them are going?

Right, the elliptical.

Why would they do this?

Becayse they unconsciously want to take the easy way out. And that's why you'll never see anyone doing bodyweight circuits or barbell complexes at the gym.

Everyone wants to be able to say that they "work out" without doing the "work" part of the equation.

So if you want to lose fat, stay off the elliptical machine.

Carson City Organic Fruit Debate

2009-01-14T05:30:00.000-08:00

Joe and Jane Average should eat 2 pieces of fruit and 3 servings of vegetables per day - AT A MINIMUM!

People looking to maximize fat loss and lean muscle need even more - I recommend 10 to 15 servings per day to my coaching clients.

Diet books spend too much time arguing about the benefits of organic vs. regular produce.

Listen: Raw, organic fruits and vegetables are best because they have a higher micronutrient content, but ANY fruits and veggies are better than NONE!

Get plenty of fruits and vegetables in your diet before you worry too much about whether they're organic or not.

Only when you've hit at least 10 servings should organic or not be a concern.

Best,

~Luke

"I'm The Only Parent My Kids Have"

2009-01-13T17:03:00.000-08:00

One of my bootcampers sent me this email today:

"My youngest daughter's gymnastics comes out to about 20 a session.

Let's not even talk about what volleyball costs.

Moms need to get over the boot camp expense.

If moms are so important to ensure their kids are healthy, then why do they risk their own health?

I can't afford to be unhealthy.

I'm the only parent my kids have."

~ Deirdre Reid

Our morning bootcamps come out to about 9 bucks a session.

Come in and try 2 sessions on me, there's no obligation and I guarantee you'll be amazed at how great you feel afterwards.

Best,

~Luke

PS - Our morning bootcamp is at 5am (because that's the only time moms have to themselves all day) in the Silver State Athletic Center (5680 Morgan Mill Rd, Carson City 89701). Just drop me an email at LDWold (at) Gmail.com to let me know you're coming.

See you there!

How To Keep Your Kids Fit

2009-01-13T14:58:00.000-08:00

When I wrote this post: Everbody Is Too Fat To Join The Army, I was expecting some negative feedback along the lines of:

"How DARE he tell me that my habits are affecting my kids? He's not even a parent!"

And yeah, there were some emails like that.

Hey, I call 'em like I see 'em.

But the truth is that fat kids usually have fat parents.

And check this out:

"I'm a teacher in a public middle school. Until recently, I'd eat whatever was available - fast foods, chips, cookies - and my students often asked me for samples or leftovers.

Slowly, I noticed that they started bringing lunches similar to what I was eating.

Since I knew they were just copying me, I decided to choose my lunch based on what I wanted to see them eat (fruit, vegetables, water, wheat bread).

It took a while, but eventually they started asking for my carrot and celery sticks.

Before I knew it, they were eating the same healthy food I was enjoying. These better choices have spread to my breakfast, dinner, and snack meals - and I've lost 40 pounds.

My students have noticed, and we now take walks after out healthy lunch.

I've come to realize that with kids, you must lead by example. Actions speak louder than words."

- Velma Greene, Harpers Ferry, WV

That's great, Velma!

Now here's the deal:

PE is being cut out of schools.

Sports are very competitive.

But you're still the parent and what you do is what your kids will do.

How fit are you?

Do you eat healthy, wholesome foods?

When you eat junk food, your kids automatically assume it's okay.

When you drive through MacDonald's for dinner, your kids automatically assume it's okay.

When you plop down in front of the T.V. all night, your kids automatically assume it's okay.

And that's the reality.

This has nothing to do with PE in school or the competitive nature of youth sports.

You run your household and you need to be the one laying down the rules.

Moreover, YOU need to be leading the charge.

~ Lucas Wold

PS - If you're unsure of where you should start, send me an email and I'll be glad to help. My address is LDWold (at) Gmail.com

PPS - What does former president Bill Clinton have to say about youth obesity?

"... This is the single greatest crisis facing our society today."

-Bill Clinton

Whoa, strong words!

Everybody Is Too Fat To Join The Army

2009-01-12T19:12:00.000-08:00

Read below for some disturbing news:

There are so many military recruits who are too obese to pass their entrance physicals that the army is thinking of starting a "fat camp."

A friend sent me this article:

Fat Camp For Recruits

Now, why are so many recuits overweight?

Well... A fire chief quoted in the article blames it on a lack of physical education in high school.

Maybe. I think it's more a lack of physical education in the HOME.

The army can't take 3 out of 10 recruits because they are obese, and an additional 20-30% of recruits are overweight but will be accepted if they can get the weight off. So... Let's say that half of our recruits are too fat.

And here's the thing: The army only requires 30% bodyfat.

That means the bodies of HALF of our recruits are more than one-third pure lard.

Not good news.

What's the cure?

Gee, I don't know how to get every American in shape. (I'm good, but I'm not THAT good. Yet.)

I do know what works but I can't make anyone follow a plan who doesn't really want to.

So, what should we do then?

How can we get our teens, the teens we actually have contact with, to embrace a healthier life?

Simple: WE have to be healthier.

A fat parent telling their kid to go exercise is like a doctor who smokes telling you that cigarettes are bad. It doesn't work.

You need to have credibility.

Don't Let This Happen!

Here are three simple things you can do today that will help you AND your kids live a better life...

1. Throw out all the foods you know you shouldn't have in your pantry and fridge. Start with sodas and pre-made sweets.

2. Prepare a healthy breakfast and MAKE your kids eat (Hey, you're the parent. Make 'em do it.) Need fast and healthy breakfast ideas? Check this post out: Carson City's Belly Fat Blasting Breakfast.

3. Begin some sort of exercise regimen. Walking, personal training, join a sport, but make it something regimented. People have argued that planned training is bad for kids. But they're wrong. Education is a planned out path that works great and physical education is the same.

Now, the purpose of this post isn't to have you train your kids up for the army.

It's to open your eyes so that you will start thinking about how to have a healthy, happy, energetic life with your family.

THAT'S something worth working for.

Have a great day,

~Luke

PS - It's not just Americans, youth all over the world are becoming more obese. England is having the same problems with their recuits. This article says that only 1/3 of English youth meet Army height/weight requirements: Teens to fat to fight in army.

PPS - And if you're only worried about academic performance, then I have news for you: Exercise improves test scores. You can read the article here: Better Test Scores

Muffin Top

2009-01-10T13:23:00.000-08:00

Have you ever heard the term "muffin top"?

It refers to fat that hangs over the top of your pants.

Kinda makes you look like a muffin.

And if that's not clear, check out this video:

Worried you might have a muffin top?

Just check out the rest of the posts on this blog for some tips.

Best,

~Luke

Carson City's Belly Fat Blasting Breakfast

2009-01-10T12:45:00.000-08:00

If you want to burn the fat off your belly you need to burn THIS into your brain first....

Eat breakfast.

Look, you can make fat loss as difficult as you like. You can make it out to be super complicated if you want.

But one of the easiest things you can do to start melting the fat off your frame is to start eating a breakfast that boosts your metabolism and sets the tone for fat loss all day long.

Now, there's a very good chance you're nodding your head in agreement with me, and saying something like, "That's great. I know that. But what the heck do I eat?"

Well, I'm glad you asked.

Here are three simple fat fighting breakfasts from my buddy Jayson (who is a Registered Dietician):

1- Cottage cheese mixed with real fruit

2- Hard boiled egg and yogurt mixed with real fruit

3- 2 pieces of fruit and a scrambled egg wrap

Seriously, would that be so hard? You can easily manage that in the morning.

Well, if you can't, Jayson has another suggestion...

You can use a nutritious meal replacement shake like Prograde Lean.

I drink it myself and it has a great chocolate flavor. In fact, I know my boys at Prograde spent 6 months developing Prograde Lean just to get the taste right.

That's it! Four quick-n-dirty options for a Belly Fat Blasting Breakfast. Enjoy!

Best,

~Luke

PS - Remember, Prograde Nutrition is currently having a BIG 10.9% off everything January Celebration Sale to celebrate the New Year and the fact they are now shipping to the UK, Ireland, Australia and New Zealand.

Yes, that's 10.9 as in January of 2009 Here are some other details you'll want to know:

Again, you receive 10.9% off all Prograde products.
It will run from Thursday, January 8th until Thursday, January 15th at 11:59pm EST.
Yes, that 10.9% off will be applicable to SmartShip orders. But it only applies to that first purchase. Not ongoing.
The coupon code you enter at checkout is:
012009
The website is http://lucaswold.getprograde.com/
If you want to check out Prograde Lean right away go here: ProGrade Lean Protein Shake

Carson City Goal Setting With Sir Edmund Hillary

2009-01-09T01:00:00.000-08:00

"What are your goals?"

This is what I shoot back at clients when they ask me a question.

I do this because you need to view the answers through the lens of your goals

What the heck does that mean

Well.... If you're an endurance racer looking to run in the Badwater Ultra, then yes, running is a good exercise.

Badwater Ultra: 135 Miles in DEATH VALLEY

But... If you're a mom looking to lose forty pounds, running is a horrible choice.

Look at information through the lens of your goals.

"Hey Luke, do I have to eat breakfast?"

"And what are your goals?"

"Uummm, to lose fat and fit into a size 8."

"Then yes, you have to eat breakfast if you want to raise your metabolism, lose fat, and drop 4 dress sizes."

What about NOT having goals? What happens then?

Usually nothing. If you don't want change, don't set a goal.

Why don't people set goals? Because having a goal usually means some sort of WORK. And work isn't what we were looking for.

I agree, having goals can be a pain.

When you don't have a goal you can just "do your best" and you have an easy cop out when I ask how it's going.

Not having a goal lets you do whatever you feel like right this moment, instead of what would be best for you in the long-term.

But here's the deal: to accomplish anything worthwhile, you NEED to have a goal.

Listen to this little example....

Have you ever heard of Sir Edmund Hillary? He was the first westerner to climb Mount Everest.

Sir Edmund Hillary

Do you think he had a goal to climb that mountain?

Or do you think when he came down he said, "Well... I was just out wandering around and look where I ended up. Honestly, I'm as surprised as you."

No, he had a goal. (A goal of 29,029 feet to be exact...)

Now, your goal might not be to climb Everest, but whatever it is, you're not going to reach it just "wandering around."

Make a plan and follow it. Find a proven plan and follow it.

Whichever path you choose, be sure to have a goal that you're aiming towards.

Goals are what keep us on track when the going gets tough.

Goals are what inspire you to become more so that you can achieve more.

Goals are dreams with deadlines.

I'd like to end this post with a quote from my main man, Jim Rohn:

"If you go to work on your goals, your goals will go to work on you. If you go to work on your plan, your plan will go to work on you. Whatever good things we build end up building us."

Have a great day!

All the best,

~Luke Wold

PS - Try this: Grab a pen and pad. Write this sentence: "In 2009, I am finally going to ______."

Then fill in the blank. Go ahead, I'll wait.

Now, fast forward to next New Year's Eve... You're writing in your journal, reflecting on the past year. What will you write?

"This year was great! I feel great and now fit into my_____. I went for a vacation to________. And I exceeded my expectations by________."

So what did you write down? What are your aspirations for this year?

Have a great day!

Sad But True....

2009-01-08T20:32:00.000-08:00

As a fitness professional, I can tell you from experience that most people just do not give their health a second thought until it's gone.

It's very sad, but very true.

Now I know you've heard this before. And I know that this message typically falls on deaf ears.

But today I want you to do some soul searching.

First off, I hope this message finds you in good health. If it does, I want you to give me just 60 seconds of reflection. Sit back in your chair and give thanks for your well-being. Give serious consideration to what your life would be like without it. Imagine the effect on your family if you lost it.

Next, I want you to think about the old saying "you are what you eat."

Truer words were never spoken, you know. So now give me another 60 seconds and think about what you've eaten over the last few days. Make a little list on a piece of paper or on your computer.

So if you are what you eat, what is YOUR body made of right now?

Have I struck a nerve yet?

You and I both know there's nothing better than filling up on nature's finest whole foods.

If you are what you eat doesn't it make sense to build your body with nature's finest?

By now I'm guessing I have your full attention.

Good.

Because I want you to know that while I would NEVER promise you a miracle pill, I am going to tell you that you can get the nutrients of 25 whole vegetables, greens and fruits in caplet form.

Prograde Nutrition's VGF 25+ is the culmination of 25 vegetable, green and fruit concentrates. Yes, they take those 25 whole foods and pack them into a heck of a caplet.

They even have specific formulas for men and women.

It's an incredibly convenient way to build your body with better materials, so to speak.

And remember, Prograde's formula uses whole foods. It is NOT a synthetic vitamin created in some lab somewhere.

Now the really cool thing about Prograde Nutrition is they were created by fitness pros for fitness pros. They created a company just so I had nutritional products I could recommend to you. Products I know you will get great benefit from.

In fact, their products are so in demand they are now shipping to the UK, Ireland, Australia and New Zealand! Plus, they will soon be able to ship to just about anywhere in the world.

Yes, ALL their products are that good and they are that much in demand.

So to celebrate their new shipping destinations, and just to ring in the New Year, they are having a 10.9% off everything sale.
Yes, that's 10.9 as in January of 2009 ;-)

Here are some other details I want to make sure you know about:

- Again, you receive 10.9% off all Prograde products.
- It will run from Thursday, January 8th until Thursday, January 15th at 11:59pm EST.
- Yes, that 10.9% off will be applicable to SmartShip orders. But it only applies to that first purchase. Not ongoing.
- The coupon code you enter at checkout is:

012009

- The website is http://lucaswold.getprograde.com
- If you want to check out the VGF25+ I've been telling you about go here: http://lucaswold.getprograde.com/vgf

Yours in health,

~Luke

PS - Do some soul searching today. Do you really want to be one of those people that thinks about their health AFTER they've lost it?

PPS - If your nutritional plan needs a boost be sure to check out Prograde's 10.9% off sale at http://lucaswold.getprograde.com

Advice From The Biggest Loser!

2009-01-08T00:00:00.000-08:00

Everyone seems to be talking about TV's "The Biggest Loser".

In case you've been living in a cave for the last few years, "The Biggest Loser" is a reality show where contestents battle to lose the most weight.

It's actually pretty interesting, and the participants really do lose weight.

While scanning the Women's Health website today, I found a great short article with tips from the trainers on the show, Jillian Michaels and Bob Harper.

Jillian and Bob

You can read their top tips here: http://www.womenshealthmag.com/weight-loss/bob-harper-training-tips

Have a great day!

~Lucas Wold

PS - Are you using Twitter yet? It's FREE, lots of fun, and the easiest way to stay in touch online. I've written about it here: Carson City Twitter Party

(I'm going to be using twitter to post lots of great health and fat-loss tips, so be sure to check it out!)

Carson City Ab Advice

2009-01-07T15:48:00.000-08:00

During personal training sessions people always ask me about fitness products they see on TV and at the store.

“Yo Luke! I just saw this *insert name of cheap plastic gizmos here*. Does this thing really work?”

No.

Yeah, some of the things you see on TV actually work. Some are just complete garbage.

The ones that DO work aren’t really all that new, they’re just old ideas repackaged.

And if you work hard and eat right, you’ll lose some fat.

But here’s the thing: Most people don’t buy exercise equipment in order to exercise.

They buy them to fulfill an interesting psychological need.

You could call it the “at least I’m doing something” mindset. It’s very real. (How many people do you know who eat a 2,000 Calorie lunch and then have a ‘healthy’ diet coke? Same thing…)

I’ll tell you that it’s a delusion most people have about their softening body. They don’t actually use their equipment, don’t stick to the diet, don’t use their gym membership.

But when we spend money on something we temporarily fill that “at least I’m doing something need.”

Look, if you really want to make 2009 a different year… If you want REAL change… Don’t lie to yourself anymore…

Join something like the Metabolism Makeover Program and get guided every step of the way, like Erin Binkley: http://highsierrabootcamps.blogspot.com/2008/12/how-to-drop-4-jeans-sizes.html

Have a wonderful day!

~Lucas Wold

PS - If anyone has any questions about health, fitness, fat loss, or my services, send me an email! My address is LDWold (at) Gmail.com (Sorry for the funky writing, but I'm trying to keep out spam so I can reply to you even faster!)

PPS - Looks like I've written about dumb ab machines before: http://highsierrabootcamps.blogspot.com/2008/12/second-dumbest-ab-machine-ever.html

Carson City Twitter

2009-01-05T19:07:00.000-08:00

This is just a quick note to let you know that I've been using Twitter quite a bit lately - and if you're using it, you should follow me.

(My Twitter updates scroll underneath my picture on the right-hand side of this blog)

I'm going to be using it to collaborate with others, start discussions, and get input... and I'd really like it if you were connected with me.

(Twitter is 100% free, and it's incredibly simple to use. No hassles.)

For a great, quick primer of how to use Twitter, check out this page by Tony Hsies, the CEO of Zappos.com:

http://twitter.zappos.com/start

My Twitter name is "LukeWold" - if you can imagine :)

Send me a quick note to say hello once you're on Twitter.

Everyone is predicting Twitter to be the next "big thing" and this is your chance to get ahead of the crowd.

To your health!

~Luke

PS - If you want to see my page, check out: http://twitter.com/LukeWold

PPS - I'm not an employee of twitter, or remunerated in any way. I just like getting to know people.

Fat Fighting Kung Fu Pills

2009-01-02T21:40:00.000-08:00

So another new year is upon us. Untold numbers of people are "resolving" to win the battle of the bulge this year.

Some people are actually laying out a solid plan based on exercise and nutrition.

Others are going to go on yet another fad diet.

Even worse, lots and lots of soon to be disheartened folks will be turning to the latest miracle pill they've seen on TV or the Internet.

It's sad really.

The marketing for these pills gets cranked up to full blast now that it's January. These far less than reputable companies know how desperate people are. And they certainly know how much greater that desperation becomes in January.

Look, you and I know better. We know that the only way you're going to Kung Fu that fat off your belly, butt, hips and thighs is to eat right and exercise.

Know what else is sad?

Once people come to grips with the fact they've been ripped off over and over by these "miracle" diet pill companies, oftentimes they'll refuse to listen to reason about nutritional products that have actual benefits.

For instance, did you know that Essential Fatty Acid products help promote fat loss through the stabilization of blood sugar levels?

And that they may also help regulate mood, improve heart health and decrease joint pain?

If people are looking for a pill to take - one that is actually based on research - they should strongly consider adding an Essential Fatty Acids product to their diet.

I'm asked all the time what I use and it's Prograde's EFA Icon (you can read more about it here: http://lucaswold.getprograde.com/icon )

Again, I know you're to smart to fall for the gimmicks, but if you know of anyone trying a diet pill this January, please tell them to get real. They'll be better off for it.

Yours in health,

~Luke

PS - Again, if you're looking to add a great Essential Fatty Acid product to your diet be sure to check out Prograde's EFA Icon. It's the best out there. http://lucaswold.getprograde.com/icon

Taste The Rainbow, Carson City!

2008-12-18T20:20:00.001-08:00

Taste The Rainbow!

Those headaches.

That lack of energy.

The diabetes.

The weird skin condition.

The depression.

That acid reflux.

That extra padding around your thighs, tummy, and fanny.

And lots of other bad stuff besides.

What am I talking about?

All of the ailments above can be traced back to WHAT YOU EAT!

It makes perfect sense once you pause to think about it.

Your health is a direct reflection of the health of your cells.

You see, you need a constant supply of micronutrients (vitamins and minerals) in order to function at peak form. When you fail to give your cells the quantity and quality they need the health of your cells begins to deteriorate.

Remember: Your overall health follows your cells.

How can you get more micronutrients and improve the health of your cells?

Easy: Eat the rainbow. (My grandfather has recommended this for fifty years)

Families of micronutrients have corresponding color pigments and supports your health in a particular way.

Let’s group these foods so that we are eating every color in the rainbow!

Here we go….

Color: Red
Micronutrient: Lycopene
Benefit: Antioxidant/Cancer fighter
Fruits and Veggies: Beets, cherries, pink grapefruit, radishes, red apples, red grapes, strawberries, tomatoes, watermelons.

Color: Orange/Yellow
Micronutrient: Carotenoids
Benefit: Eye health/ Cancer Fighter/ Healthy Heart

Fruits and Veggies: Carrots, lemons, mangoes, oranges, papaya, peaches, pears, sweet potatoes, grapefruit, cantaloupe

Color: Yellow/Green
Micronutrient: Lutein
Benefit: Healthy eyes/ healthy skin/ antioxidant

Fruits and Veggies: Avocados, broccoli, Brussels sprouts, peas, honeydew melon, kiwi fruit, celery, artichokes, limes

Color: White/Brown
Micronutrient: Allicin
Benefit: lower blood pressure/ anti-inflammatory/ antioxidant

Fruits and Veggies: Bananas, cauliflower, onions, brown pears, turnips, dates

Color: Blue/Purple
Micronutrient: Resveratrol
Benefit: Cancer fighter/ Life extension/ Athletic performance

Fruits and Veggies: Blackberries, Blueberries, Acai, Asparagus, Eggplant, Plums, prunes

These fruits and vegetables do wonders for the health of your cells.

By eating a variety of colorful fruits and vegetables every day, your health will skyrocket, your energy will rise, and you’ll start looking great!

Dedicated To You,

~Lucas Wold

PS – Happy Holidays!

Is Just Playing Her Sport Enough For Your Daughter?

2008-12-16T16:59:00.000-08:00

Q: I’ve heard how hard your volleyball players work out and I wish my high school players were that dedicated! What’s your secret? I have pushed weights and stretching, but their interest is still low. Any suggestions?

A: Thanks for looking for the best way to train your girls! If enough coaches help spread the message of proper nutrition, training, and rest, our female athletes will reach whole new levels of achievement.

I’ve worked with girls of all ages and skill levels and am in the position to have a good view of the current trends and training mindset for female athletes.

Participation in women’s sports has grown in both acceptance and sheer numbers thanks to women’s rights movements and Title IX.

I’m a huge fan of fitness, sports, adventures, and old-fashioned playing outside. And all girls will benefit physically, mentally, and socially from sport participation.

But even though the number of female athletes has increased, female sports lag behind male sports in a number of areas. This is a mindset issue, not a money and administrative support issue.

The main thing holding our girls back is their lack of a “training mindset.”

You see, boys are taught that nutrition, resistance training, and sprinting are essential if they want to improve.

So the boys are training while the girls are often only playing their sport. “Just playing” is NOT enough to bring a girl to her full athletic potential! “Just playing” increases the number of games played, but also increases the chances of injury as a result of a less physically prepared body.

Parents are often unwitting accomplices in this. They encourage their sons to hit the weights but never realize that resistance training is meant for girls too.

Listen up: TRAINING IS FOR EVERYONE!

What, you ask, needs to be understood before mindsets will start to change?

Here’s the truth:

1. Physical training will not slow girls down (Actually, NOT training will)
2. Physical training will not stunt a girl’s growth (Actually, NOT training will)
3. Physical training is not going to make a girl grow a mustache (Actually, NOT training will)

This is what coaches, parents, athletes, and administrators need to know about proper physical training for girls:

1. Physical training will improve athletic performance (Making time spent working on technique more effective)
2. Physical training will decrease the chance for injury
3. Physical training will lead to improved self-esteem
4. Physical training will lead to better body composition (less fat and more lean muscle)

Just get straight on this and help me to reach all of the misinformed girls and parents who are out there.

If we all work together, I’m sure that the “training mindset” for girls will spread like a wildfire!

Fitness Super Hero Invades Carson City Bootcamp!

2008-12-12T09:42:00.000-08:00

This morning, in Carson City, a brilliant red blur was seen in the sky....

Was it a rocket ship? No!

Was it a kite that got away from Khaled Hosseini? Nope!

Was it... Superman? Psh, please.

No, It was THE FITNESS SUPERHERO!!

(Some investigative reporters has noted that the Fitness Superhero looks like regular bootcamp instructor Lucas Wold, only wearing blue goggles and a red cape. There is absolutely no truth behind this rumor.)

Luckily, a freelance photographer was there to catch the scene....

Alyssa and Sally

Teri

Alicia

Loretta

Deirdre

The Fitness Superhero has left Carson City, off on another incredible mission, no doubt.

But someday, he will return.....

Carson City Dessert Tray

2008-12-12T07:09:00.000-08:00

I know, I know, I know. The holidays are here and temptation seems to be EVERYWHERE. Now is NOT the time for those with a sweet tooth to fall off the wagon.

So that's why I've got two great Holiday dessert ideas for you that won't pack on the pounds.

First, is Grilled Banana Splits. Here's the simple ingredients you'll need:

4 ripe bananas

2 Tbsp chocolate chips

1/2 cup non-fat, frozen vanilla yogurt

4 tsp chopped walnuts

Here are the easy-to-follow directions:

1- Preheat oven to 400 degrees

2- Place each banana on its side on a piece of foil. Cut a slit lengthwise across the top. Leave the skin attached.

3- Push 1/2 Tbsp chocolate chips into the slit of each banana.

4- Wrap the bananas with the foil, leaving the top open. Grill or bake about 15 minutes or until the chocolate melts.

5- Loosen the foil and press the bananas open a little.

6- Top each banana with 2Tbsp of the frozen yogurt and sprinkle with 1tsp walnuts.

That's it for a nutritious and delicious treat!

Second, if you like your life even easier, and you're a big fan of Dark Chocolate, you are going to LOVE Prograde Cravers. They are the tastiest REAL nutrition bar I've ever had.

You have to watch this video to see for yourself. You'll see fitness professionals tasting Prograde Cravers for the very first time. Yes, even other fitness pros who have tasted every bar on the planet are amazed at how good they taste.

Trust me, you'll want to see this: http://lucaswold.getprograde.com/cravers

Best,

~Luke

PS - Seriously, Cravers make the PERFECT holiday dessert. They are less than 200 calories and are made from organic dark chocolate. http://lucaswold.getprograde.com/cravers

Kick Butt Training For High School Sports

2008-12-11T18:57:00.000-08:00

Howdy!

I just posted the handout from a presentation I made this summer.

If you're a parent, an athlete, or a coach, check it out!

You can find it here:

http://carsoncityfitnesssystems.blogspot.com/2008/12/training-for-athleticism.html

Have a great night!

~Lucas Wold

The Hips Don't Lie?

2008-12-10T20:43:00.000-08:00

Q: Hey, I cycle long distance, but lately my hips are getting tighter and less flexible. How can I get them loose again? This tightness is killing my back!

A: Sitting on a cycle makes your pelvis tilt forward, pulling your butt muscles out of alignment.

This forces you to use more of your lower back for everything instead of your bigger and stronger glutes.

See, since your hips act as a brace for your lower back, your back has to compensate with more flexing, extending, and rotating than it was designed for.

You can release your tight hips and fire up your glutes with a few simple exercises performed 3x weekly.

(Note: We use these exercises in our warmup routine, to make sure your back stays healthy)

Active Hip Flexor Stretch:

Lie on your left side with your heels by your butt and your knees at waist level. Place your left hand on your left knee. Grab your right ankle, flex your foot toward your knee, then rotate your right leg downward. Pause, return, and repeat 10x each side.

1 Leg Glute Bridge:

Lie on your back, knees bent to 90 degrees and heels on the floor. Lift one leg off of the floor and straighten it. Squeeze your butt to lift your hips until you make a straight line between your knee and your shoulder. Lower your butt back to the floor. Repeat 10x each side.

Side Bend Back Lunge:

Stand tall. Step back with your left foot and bend your knees 90 degrees. At the same time reach overhead with your left hand and bend your torso to the right. Then push yourself back up. Repeat 10x each side.

Too Much Benching!

2008-12-10T19:16:00.000-08:00

Q: I have been lifting for a few years now, but I mostly stick with bench presses. My coach says I am getting too tight in my shoulders to play football any more.

A: What your coach has noticed is that all of your benching has led to the overdevelopment of your internal rotator muscles.

Bench Pressing

When this happens, your shoulders 'roll' forward and you look like a hunched over caveman. (This same rounded forward look is common with people who work at a computer all day)

Do You Have A Caveman Back?

The problem is that the weaker muscles of your back get stretched out and are made even weaker.

You can fix this though balancing out your training. Pushing strength is important in football, but your training is too much focused on this one thing.

For starters, even out your training with plenty of rowing exercises. Some examples are cable rows, bodyweight rows, and dumbbell rows.

Bodyweight Row

And if you're looking to become a great athlete, start training your lower body with squats, deadlifts, and lunges.

Start training right and not only will your performance improve, your shoulders will thank you for it someday.

Hot Chocolate for Hot Bodies!

2008-12-09T15:46:00.000-08:00

It's about fifteen degrees outside in Carson City, and I'm FREEZING!!

This can mean only one thing... Time for high protein hot chocolate!

Mmmmmmmm

Here's what you need:

*Chocolate Prograde Lean Protein Powder

*Carb Countdown Fat Free Milk

*DaVinci Sugar Free Syrup (I like Caramel)

Sugar Free Deliciousness

Heat the milk up (you can use the microwave).

Blend in the Prograde Lean.

Add a splash of syrup.

Tastes good. Reeealll gooooood.

When I make this, I heat up the milk (or water, if you'd prefer) in the microwave and then put it in the blender with the protein powder.

You see, using the blender makes a much smoother mix than does using a spoon.

It also makes your hot chocolate frothy and delicious.

You can even sneak a bit of low calorie whipped cream on top...

Happy drinking, and stay warm!

~Luke

How To Drop 4 Jeans Sizes!

2008-12-07T15:28:00.000-08:00

Meet Erin Binkley, Age 28

Lost 3% Body Fat, 4 /2 inches in waist and 1 /2 inches in hips

“In 12 weeks I went from a size 12 jeans and am now wearing a size 8!”

Erin Binkley

“I had finally come to terms with that fact that I had hit a plateau – a loss of 70 pounds wasn’t all that bad (see my before picture) – I was ready to settle and live with the progress I had made up to that point. The tipping point in my life came at the end of May 2004. But let me digress to tell you how I came to this life changing moment.

I was extremely active and athletic during high school and my first year or two of college. I played tennis and golf and when I got to college I played intra-mural flag football and softball. After I graduated I got my first “real” job that was extremely stressful. I rarely had time to eat a decent meal so I found myself eating lots of fast food or anything that was quick.

During this time I met my husband who can literally eat anything that he wants and never gain a pound. I guess this led me to believe that I could also eat whatever I wanted, but unfortunately I didn’t realize that I would gain the pounds for both of us. I became pregnant with my daughter in December 2002 and only gained 11 pounds up to my 8th month of pregnancy.

However, during that final month I gained nearly 15 pounds! Once she was born I continued to eat, eat and eat more. I thought that since I was nursing that I needed to eat enough for the entire family!

I knew that I was gaining weight when I realized I was still in maternity clothes.....3 months after she was born! I found myself saying – “This was o.k., it’s just baby weight”.

In May 2004, I went for a doctor’s appointment. I hadn’t been on a scale since I was in the hospital after I delivered my daughter and was I in for the shock of my life. The scale said that I weighed 226 pounds!

That is a LOT of weight on a 5’4” frame. I knew that I needed to do something because I was at serious risk for major health problems. I piddled around for a few months and then learned in late August 2004 that a new gym was going to be opening in town.

After joining I managed to lose about 20 pounds over the course of that year doing a lot of cardio and some weights. I then joined a “commercialized group weight loss” program in May 2005 weighing in at 202 and I lost another 30 pounds.

Then it suddenly stopped. Why wasn’t I losing weight? I couldn’t understand. I was doing well over 45 minutes a day of cardio and was also taking some group fitness classes as everyday!
I then learned about a course called “Metabolism Makeover” that was being taught at the gym. I explained my situation and the fitness professional was hopeful that this class would totally break me through the plateau and give me results that I never thought were possible.

She was totally right. This course has completely changed my thinking. Not just about the way I eat - Food is not the enemy; my choices are - but I learned the most valuable lesson...I am the creator of my body and my life! No one has control but me.

This phenomenal 12 weeks of hands-on education has taught me not only what to eat, when to eat and why...but also how to permanently change those unsupportive habits that were keeping me from getting my body back all along.

I supplemented this class with a full body resistance training program and my results were absolutely awesome. I even learned how doing too much cardio was actually causing my body to store MORE FAT!

In 12 weeks I went from a size 12 jeans and am now wearing a size 8!

I bought size 8 jeans without trying them on and I wasn’t going to until the end of our class. Guess what?? They fit!!!!!! I have never felt such a sense of accomplishment than I did at that moment.

And guess what ladies...the difference in my weight as seen in my before and after picture above is a mere 5 pounds...YES, just a 5 pound difference! I had to lose a LOT of fat and gain Lean Muscle to not only boost my metabolism...but to lose inches and tone and sculpt my body (a necessity after all the weight I had gained!).

I will never go back to those old, destructive habits. I have adopted this nutritional program as a way of life.

I can’t believe that I didn’t do this any sooner. If you are reading this, then you too are obviously thinking about making some positive changes. Trust me, you need to seek out a comprehensive program like this one and it will totally change your life!"

Carson City Fat Loss Shopping List

2008-12-04T14:47:00.000-08:00

One of my friends emailed me her shopping list for her week's groceries next week.

(Yes, she's on a fat-loss plan and charts out her meals out a full week in advance. That's the best way to do it!)

Anyhoo, I thought you might be interested to see what she has on her list:

Canned Goods:

1 can sliced black olives
1 can juice packed pineapple chunks
1 can roasted red peppers
1 can water chestnuts
1 can artichoke hearts

Egg/Dairy:

3 32 ounce containers of pasteurized egg whites
1 dozen omega-3 eggs
2 ounces feta cheese
8 ounces low fat cottage cheese
1 container low fat yogurt
1/2 cup shredded colby cheese
1/4 shredded cheddar cheese
1 slice mozzarella cheese
1 slice fat free american cheese

Pasteurized Egg Whites

Produce:

1 Roma tomato
1 1/2 pounds broccoli
1 large head of cauliflower
1 bunch celery
2 avocados (I wouldn't have put these on my list, because I think avocados are gross)
5 onions
1 red onion
11 medium scallions
5 snow peas
2 pounds asparagus spears
1 fresh rosemary
1 fresh cilantro
3 fresh parsley
1 fresh mint
4 ounces green beans
5 oranges
1 head iceberg lettuce
1 pound fresh spinach
5 ounces bean sprouts (I don't like beans, but I do like bean sprouts. Weird)
8 ounces fresh mushrooms
3 heads garlic
1/2 head of cabbage
4 large carrots
1/2 pound baby carrots
2 large cucumbers
3 medium green bell peppers
1 red bell pepper
2 small jalapenos
2 inch piece of fresh ginger
2 limes
5 large lemons
8 small tomatoes

Meat and Fish:

2 1/2 pounds boneless, skinless chicken breasts
2 pounds extra lean ground beef
4 ounces turkey ham
1 pound salmon fillets
1 can slamon
1 1/2 pounds striped bass fillets
6 ounces lean turkey sausage

Sea Bass with Asparagus

Misc:

Recovery Drink
Protein Powder
Coconut oil
Krill oil capsules
Green tea
2 1/2 cups quinoa
3/4 cup oat bran
1/2 cup wheat bran
Flaxseeds
2 cups raw almonds
1/4 cup salsa
2 tablespoons white cooking wine
2 tablespoons dry white wine

Workout Drink

What do you notice about her list?

Lots of produce.

A variety of lean proteins.

Healthy fats.

Everything on here is a great food choice for losing fat. (Seriously, imagine gaining weight on a diet of broccoli and sea bass. It just doesn't happen!)

What can you do with this info?

Well, copying her list exactly wouldn't help, because you don't have the recipes or any other part of her meal plan. But you CAN copy this list over to a word document and erase the amounts, making it into a shopping checklist.

Then on Sunday afternoon you can sit down and rough sketch your week's meals, then check off what you'll need.

"Let's see.... We'll need broccoli, carrots, quinoa, a couple pounds of chicken breasts...."

The other thing I want you to notice is the VARIETY.

Tons of different foods during the week, and she has at least 2 protein shakes and one workout drink a day.

This isn't some lame-o starvation diet, it's a whole new way of thinking about how you eat.

Eat to fuel your metabolism, and let your exercise and metabolism burn off the fat.

Cool.

Tweeting In Carson City

2008-12-02T15:21:00.000-08:00

It seems like every single day for the last month I've gotten an email from someone telling me that they're on Twitter.com

So of course I signed up too. (I hate being left out of the party!)

You can follow me here: www.twitter.com/LukeWold

What is twitter?

It's a free microblogging service that lets you keep up-to-the-minute with your friends and family.

I didn't think I'd like it and now I'm kind of addicted.

If you want to sign up (I'll be your first follower!) just visit www.twitter.com and pick a user name. It's that easy!

Have a great day,

~Luke

Second Dumbest Ab Machine Ever!

2008-12-01T11:15:00.000-08:00

My favorite feature on this piece of junk is the spring-loaded platform that bounces you up.

If we spring-loaded everything, we'd never actually have to lift our bodyweight!

(When I see inventions like this, I'm almost embarrassed to work in fitness...)

Black Friday Fat Loss Prediction!

2008-11-28T12:38:00.001-08:00

This may or may not apply to you in regards to Black Friday, but chances are it applies to your life one way or another.

You see, I predict that untold numbers of people got up super early today and went shopping on Black Friday. I also predict these folks either skipped breakfast or grabbed something sugary on the way out the door.

Then at some point, when their shopping frenzy has begun to die down, they'll plop down at a food court and load up on greasy fast food or something very close.

Food Court Casualties

Not good for fat loss. Not good at all.

If you want to shed pounds and inches you just have to eat a solid breakfast. It sets the tone for your metabolism for the entire day. Taking the time to plan what you're going to eat for breakfast the night before is more than worth the time if you're serious about melting fat off your frame.

But look, sometimes you just don't have time for it. Sometimes it's the day after a holiday and you're not firing on all cylinders. No reason to fret. You can reach for a great tasting meal replacement shake that will stoke your metabolism and help you burn fat all day long.

People ask me all the time what brand I recommend. Simple: Prograde Lean. Why? Because it tastes amazing and will keep you full for hours. It's just what the fitness pro ordered on a day like Black Friday.

If you'd like to try Prograde Lean for yourself, well, if you hurry you can get it on sale today. The Prograde Nutrition Thanksgiving Week Sale ends TODAY at 11:59pm EST. You can save 11% off all of their products. All you need to do is use their coupon code when you checkout.
For instance, if you want to order Prograde Lean just go here:

http://lucaswold.getprograde.com/lean

Place your order. And when you get to the coupon code simply type in the word:

thanks

(Yes, that's the word 'thanks' in all lower case letters)

If you're a busy person on the go, and you're serious about fat loss, then I highly recommend giving Prograde Lean a try. I know it took them nine months of taste-testing to get the chocolate flavor just perfect. It really is delicious!

Yours in health,

Luke

PS - Again, the sale ends TONIGHT, so if you're thinking some Prograde Lean would make your life easy then you need to order right away before you forget.

http://lucaswold.getprograde.com/lean

20 Pounds Lighter On New Year's Eve...

2008-11-25T17:14:00.000-08:00

It's been said many, many times that the average person gains ten pounds between Thanksgiving and New Year's.

Ten pounds.

Some sources have reported up to a FIFTEEN pound average weight gain.

That's a lot of weight to put on so quickly.

But here's the thing: Your body doesn't know that it is the holiday season.

Your body doesn't change. Your actions and diet change, but the way your body responds stays the same.

So there's no reason why you can't actually LOSE weight over the holiday season.

With a professionally designed workout program and a sound nutrition strategy, it's possible to lose ten pounds in the five weeks between Thanksgiving and New Year's Eve.

And if that original statistic is true, if most people gain ten pounds over the season - and then you lose ten pounds over the same time frame - it's worth "double" when you're standing next to your friends at that New Year's Party....

The only thing left is for you to do it. Are you in?

The New Year's Little Black Dress

Lose Fat With Roasted Elk Loin!

2008-11-24T14:13:00.000-08:00

Dad and I in the Great Outdoors

My dad is an outdoorsy-type, with an abundance of grit and manly vim.

He and I enjoy experimenting with wild meats, the only difference is that I buy my meat in the grocery store and he hunts it down with a sharp stick.

Here's a simple recipe he sent me for preparing elk loin:

Roasted Elk Loin

1 1/2 pounds elk loin (substitute venison or beef tenderloin if you can't find elk)
1 t. juniper berries
3 T. olive oil
salt and pepper

Preheat oven to 350 degrees. Generously season the elk meat with salt, pepper, and ground juniper.

Heat a saute pan to just below smoking point with 3 tablespoons of olive oil.

Sear the elk on all sides, then roast in oven to an internal temperature of 120 degrees.

Remove to a cutting board and let rest for 15 minutes before slicing.

Why eat elk meat? Simple, it is low fat, high protein, very delicious, and it hasn't been pumped full of any steroids or other hormones like farm-raised cattle has.

Elk Loin

Dangerous Enemies At Carson City's Favorite Gym!

2008-11-18T16:27:00.000-08:00

I have now reached an age where I feel that I am pretty well able to take care of myself against animate enemies. By “animate enemies” I mean living people, like hooligans, drunks, or police – people who set out with a definite idea in their minds of getting me.

This Is What I Get For Hanging Out With The Hamburgler...

If I can’t lick these people in an action scene, I at least I know what to do when attacked. (Usually my strategy involves running away at speed…)

It is the inanimate enemies who have me baffled. The thousand and three chunks of metal that make up the impedimenta in my daily life at the gym – the barbells and dumbbells, the power racks and cable stacks, the tangle of jump ropes and piles of shoes – each and every one with just as much vicious ill-will toward me personally as the rudest footpad who roams the streets.

Each and every one bent on humiliating me in front of clients and friends. Each and every one working together, as on one terrifying team, to bedevil and confuse me.

I can’t fight these guys. They’ve got me beat.

When I first entered a gym and realized the conspiracy against me on the part of these inanimate things, I had a boyish idea that force was the thing to use.

When a barbell had clearly shown it would not be lifted without barking my shins, I would throw it into a squat rack so hard all eyes would turn to me, and feel that the bother of being laughed at was not too much to pay for the physical pain that the barbell must have suffered.

In fact, as I found myself a new barbell I had an idea it was pretty well frightened at the example of its predecessor and would jolly well behave itself or suffer the same loud and banging fate.

But after years of tripping over barbells and icing my foot (my method, when a machine refused to cooperate, was to kick it so hard I broke a toe and then to hop around in a frenzied imitation of Riverdance), I gradually realized that I was being a sucker in the battle and that the use of force wasn’t going to pay off in the long run.

Riverdancing After A Stubbed Toe

I then settled on trying subtlety. If there is one field in fighting in which a human ought to be able to win out over a piece of metal, it is in tricky maneuvering.

Take, for example, when I am trying to unload the weights off of a squat bar.

We will start off with the premise that the equipment knows what I am trying to do and has already made up its mind that I am not going to do it without slamming my fingers or flipping the whole deal on my head. Very well, Mr. Squat Bar, we’ll see! (Later on I don’t call it “Mr. Squat Bar.” I call it “you _____ _____!” But that is after I know it better.)

Suppose you want to take half of the weight off of the bar. The thing to do is to not take one plate off a side and try to keep the thing nice and balanced. If you do, each plate will form an aerial bomber and crash down on your feet, carrying you right to the floor.

The best way is to say, as if talking to yourself, “Well, I guess I’ll put a few more plates on the bar.” Or better yet, let the set-up overhear you say, “Oh, well, I guess I’m done and I’ll leave this here,” and make a move as if to grab your water bottle. Then, quick as a wink, whip around and take off the plates before it realizes what is happening.

It won’t take it long to catch on, but, thinking that you are planning on putting on more plates, as you said, it will quite possibly let you take off half the weight, which is what you wanted in the first place.

But even this system of sotto voce talking and deceit does not always work.

In the first place, you have to have a pretty young barbell, who hasn’t had much experience, for all the older ones will be on to your game and play it back at you for all it is worth.

The only way to be safe about the thing is to take it all very calmly and to try to do your best with deliberate fierceness, lashing the barbell to the rack with jump ropes and wrapping each plate in a towel before removing it. But by that time you have got the set-up in such a condition that it cannot be used – so you lose anyway.

Of course, after years of antagonizing members of the inanimate underworld, you are going to get an active conspiracy against you, with physical violence on their part as its aim.

Working out then becomes, not an aggressive campaign on your part, but one of defense to save yourself from being attacked.

For example, I have a pair of dumbbells which have definitely signed up to put me on the spot and will, I am afraid, ultimately kill me.

These Dumbbells Are Trying To Kill Me

I have taken those dumbbells from the racks and held them in position to work my arms, without an unkind thought in my mind, and have had them actually fly out of my hands, execute a pretty take-off of perhaps a foot and a half, and then crash into my forehead with as deft a “one-two” as any heavyweight ever pulled on his groggy opponent.

I have tightened the cap very carefully on my water bottle, only to have it loosen itself to a position where it will pop off and soak me when I’m gasping after a set of pushups.

These things don’t just happen, you know. They are proofs of a very clear conspiracy to hurt me physically which exists among gym objects, and against which I have no defense.

All that I can do is coach all day crouched over with one elbow raised to ward off the heavier attacks which are being aimed at me. This gives me that cringing look which has become a personal characteristic.

It is this element of physical danger which has entered my struggle with these things which has got me worried. I will match myself in an unequal fight to open a can of tuna or a tub of protein, if the issue is to be merely whether I get it open or not. But I can’t face the inevitable gashing and bleeding which always follows my failure.

I will tackle attaching a rope to the cable stacks, but I am already licked by the knowledge that, no matter how the fight turns out, the metal carabiners are going to reach out and nip my fingers.

The only thing I can do during my workouts, as wisdom and experience bear down on me, is to sit with my hands in my pockets and do nothing.

I have said that, several years ago, I gave up the use of force when little things thwarted me. I should have given it up, but there is one enemy which I still lash out at in futile bludgeonings.

It is the computer on which I am writing this article.

When writing a workout in Excel I lose myself entirely, and invariably end up fooling with files which long before I have rendered useless.

I am also thrown into raging fits of physical violence when, owing to some technical fault which I do not understand, every file gets all out of order, finally they become lost shells of their natural selves.

On such occasions I start very quietly hitting the keys harder and harder, muttering, “Oh, you won’t, won’t you?” until I am crashing down with both fists on the keyboard and screaming, “Take that – and that!”

In fact, as I write this, I detect a mockery in the number of misspelled words on the page, and as I strike each key, less and less seems to be happening. I will try to be calm.

I must try to remember that it does no good to inflict pain on inanimate things and that the best I can do is break the computer… But really… after all … you asldjfnocn,.mndf you lashdf;onvlmsanfglo take that alsdkfj;lasdnmflm and that! Sdflkjsd;flmn

Carson City Moms Against Motrin?

2008-11-17T11:36:00.000-08:00

I'm most definitely NOT a mom, so I can't really weigh in on this uproar against Motrin.

After releasing the ad in the video above, moms all over the internet started using their Blog Power to slam Motrin into the ground.

I don't really like the ad, but I don't see why everyone is so mad. Can someone offer this confused dude some insight?

Americans Declare Physical Education Useless!

2008-11-14T15:16:00.000-08:00

Do you remember how lame gym class used to be?

I've had some great PE teachers, but really, they just rolled out a bunch of basketballs and said "Have at it, guys."

Pretty useless.

Well, here is an article that agrees with me!

http://www.theonion.com/content/news/majority_of_americans_never_use

Is Carson City Too Busy To Lose Weight?

2008-11-13T16:59:00.000-08:00

Is the grind of your daily life keeping you from having the body you really want?

Big Bird Knows All About Busy Days

"Not enough time" is the number one excuse for not exercising that I hear as a personal trainer here in Carson City.

Apparently, no one here has any time to exercise, no one has any time to eat right, and no one has the opportunity to make any positive changes.

I call BS!

Listen up, if you really want to change your body, you will MAKE the time to do it.

You can’t achieve new goals or make desired changes without allocating time to do so.

A great strategy to make sure that the time you choose remains YOUR time is to exercise first thing in the morning. Seriously, there’s nothing else going on at 5am. The kids aren’t up, work hasn’t started, and no good TV shows are on.

Now, I don’t have kids and I basically live at the gym, so don’t take my word for it. Instead…

In my 5am bootcamp, for example…

· A single mom raising two daughters and working full time. Her kids have to be at school and dressed in the morning, she works all day, and then she carts kids from one end of Carson to the other and back again all evening. Her exercise options are 5am or 9pm. But at 9pm most of us are ready to collapse, not exercise. So 5am it is…

· Does work get in the way? One busy mom talked her boss into bumping her schedule back. She used to have to be to work at 6am, but she had it changed to 6:30 so she could come to bootcamp, shower, and jet to work. Ten hour shift, and then husband and kids. Talk about dedicated! (And she even changed her spare bedroom into a home gym, so she can work out with her daughter on the rare evenings they’re home instead of being at a basketball or volleyball game. Mad props!)

Without Coffee, There Wouldn't Be A Morning Bootcamp

· Another mom owns her own business (so does her husband), and has two young kids. She’s also incredibly active in the community. She works all day, and wants to spend every minute she can with her family, so she comes in before they’re awake to get in her workout. (Remember, it’s not just about looking good, it’s about feeling great and having tons of energy when you’re with the people you love)

· And for those of you paying attention, another mom drives almost a half hour each way every morning, then takes her daughters to school, works all day, picks her girls up and comes BACK to the volleyball club for their practice! That’s more than 2 hours of driving just to and from our gym, not counting all the time spent heading to work and school. If I had even a QUARTER of her dedication, I would accomplish about 7000x more every day!

That is four women who are using the special time of early morning to transform their bodies. (They are also some of the sweetest and most enjoyable people I have ever met. Thank you SO MUCH everyone, for making my mornings so much fun!)

What I want to make clear is that you can make the time, IF you really want to.

(Oh, and as an aside, every one of these four gals is way, WAYYY busier than I could possibly list in a short little paragraph. If they can do it, why not you?)

Four Kids, Husband, Full-Time Job. Her workout? Before They're Awake.

8 Weeks To Master The Pull-Up!

2008-11-12T14:06:00.001-08:00

(While I was writing this post, my buddy Dave sent me a text message. It said, "If you have little kids don't ever be shocked at what you find in the third row car seats and how old it may be.")

Once you're able to get one good chin up, follow this program:

Week 1 4x1 (four sets of 1 rep)
Week 2 1x2, 3x1
Week 3 2x2, 2x1
Week 4 3x2, 1x1
Week 5 4x2
Week 6 1x3, 3x2
Week 7 2x3, 2x2
Week 8 3x3, 1x2

Perform each workout twice a week.

After finishing this progression, you should be able to bust out five reps! That's a GREAT improvement in only 2 months!

Pull-ups are one of my very favorite exercises, they work your back like a champ and get your body burning some SERIOUS calories!

(You know, I'd be stoked if we could get everyone in Carson City repping out pull-ups!)

I Get Mail...

2008-11-10T14:59:00.000-08:00

I found this in my inbox after lunch today....

Reasons to attend boot camp:

- I gave up jogging for my health when my thighs kept rubbing together and setting fire to my knicker's.

- The older you get, the tougher it is to lose weight because by then, your body and your fat are really good friends.

- One of life's mysteries is how a 2-pound box of chocolates can make a woman gain 5 lbs.

- Amazing! You hang something in your closet for a while and it shrinks 2 sizes!

Could You?

2008-11-04T00:57:00.000-08:00

Could you tighten up your diet and lose an extra pound of fat every week?

Could you add an extra day of weight training? And really push the intensity?

Could you add in an interval training program?

Could you add in an extra session of cardio every week?

Could you improve your supplement program?

Of course you could!!

But will you?

Exercise

2008-11-03T13:08:00.001-08:00

Exercise is a toughie for most people.

They'd rather die than exercise.

So they do.

Neglect

2008-11-01T01:28:00.000-07:00

"Neglect starts out as an infection then becomes a disease."
-Jim Rohn

As soon as you skip a workout, it becomes that much easier to skip the next one.

And the next.

And the next.

And pretty soon, day by day, you lose all of the positive changes you've made in your life.

Don't let neglect take hold and turn into a disease.

Fundamental Movement: Squat

2008-10-31T01:25:00.000-07:00

Fundamental Movement: Bend

2008-10-30T01:23:00.000-07:00

Fundamental Movement: Lunge

2008-10-29T01:20:00.000-07:00

Fundamental Movement: Twist

2008-10-28T01:19:00.000-07:00

Pull

2008-10-27T18:11:00.000-07:00

Pulling exercises don't really need an explanation, do they?

I break down upper body pulling exercises into:

- Horizontal Pulls (Rows)
- Vertical Pulls (Pullups)
- Arm Pulls (Curls)

Body Row With Feet On Bench

Fundamental Movement: Push

2008-10-25T00:46:00.000-07:00

Pushing exercises are those where you, well, push.

Push ups, shoulder presses, bench press, dips, and so on are all pushing exercises.

Feet Elevated Pushup

Fundamental Movement: Gait

2008-10-24T00:39:00.000-07:00

Gait movements are locomotive exercises such as walking, running, skipping, crawling, etc.

One of my favorite ways to train gait is to use a sled.

You can pull a sled forwards, backwards, sideways, light and fast, or slow and heavy. Or even my personal favorite, which is heavy and fast.

Forward Sled Dragging

How You Move

2008-10-23T00:35:00.000-07:00

There are 7 fundamental human movements.

These are:

1) Squat
2) Bend
3) Lunge
4) Push
5) Pull
6) Twist
7) Gait

A comprehensive training program will address each of these movements.

Following the order above, a weight-training athlete might have these exercises in her program:

1) Barbell Front Squat
2) Hex Bar Rack Pull with Chains
3) Dumbbell Bulgarian Squat
4) Incline Cable Press
5) Body Row
6) Reverse Woodchopper
7) Forward Sled Pulling

Now, it’s important to remember that there is much more to developing an exercise program than exercise selection. There are sets, reps, progressions, loading, and all sorts of other things to keep in mind.

When it comes to upper body pushing and pulling, we’ve got vertical and horizontal movements, and the arms.

So, if we’re focusing on improving upper body strength, we might have an overhead barbell press (vertical push) and a flat bench dumbbell press (horizontal push). This takes care of pushing in both the frontal and sagittal planes.

In a program that is aimed at maintaining upper body strength, we might have only the incline press, which combines the horizontal and vertical pushing. This way we can address both the frontal and sagittal plane pushing movements without excessive volume or time away from our main focus.

An example of horizontal pulling is the bodyweight row. Vertical pulling is displayed in the classic pull-up exercise.

A hybrid vertical and horizontal pull would be the bent forward rope row.

The next few posts will be an example of each of the seven fundamental human movements, so make sure to check back for the next seven days!

Want more, do more, BE more,

~Lucas Wold

Protein

2008-10-22T17:13:00.001-07:00

Here is an email I recently wrote to a friend of mine, in response to her question "How much protein does your body really need?"

Very interesting word choice, to use "need."

The question of "how much protein does your body need" is very different from "How much protein should I consume to optimize body composition and athletic performance."

You're a researcher. You know that the word "need" is in no way associated with optimization. Researchers look to the minimum necessary to prevent death.

So when someone asks me how much protein they need, they're actually asking me "What's the minimum amount of protein I can get away with to prevent wasting away and eventual death?"

Now, 90% of people I consult with are eating less protein than I'd recommend. So I can stimulate results by simply increasing protein intake while making a few concomitant (Is that the word I want?) changes to fats and carbs.

Here's the short list of why we need more protein to optimize body composition and performance:

1. Increased auxiliary nutrients
2. Increased nitrogen state
3. Increased protein turnover - (I'm writing a manual on how the greater your body's turnover, the better your body composition)
4. Greatly improved weight loss profile - (This could be a list by itself, everything under this heading)
5. Reduced cardiovascular risk - (You can also reduce heart disease risk by replacing carbohydrate calories with fat calories)
6. Increased IGF-1 - (You spare muscle when restricting calories)
7. Increased TEF - (It takes more calories to digest protein)
8. Increased glucagon - (greater fat loss during dieting)

I'd prefer not to have any dairy products in my weight loss clients' diets, with the exception of whey protein. Milk greatly increases the inflammation in the body, which is one of the biggest health problems in America. (Wheat sucks too)

In my actual classes, I make an exception for whey protein supplements, because if you tried to get all of your protein from meat alone, you'd probably have a gut like a hippo and a butcher bill that looks like a ransom note.

(Figure competitors trimming down for competition or models for a shoot, they get almost all whole food protein. They are eating so little that I want their diets to be as satisfying as possible. If your entire breakfast consists of one piece of turkey bacon, a dice-sized piece of havarti, and a half cup of spinach, you want to savor every nibble.)

I'm working on a plan that will allow lighter clients (mostly women) to eat only four times a day, like I do for figure competitors. If your diet calls for 1300 kcals/day, and you're supposed to eat 7 times, each "meal" is less than 200kcals. boo to that!

But if you can break it into four chunks, that's something like 325kcals each, which is doable.

Ah well, enough from me.

Buck Buck To The Bang,

~Luke

Dieters Warned: Halloween Can Be Hazardous to Your Health

2008-10-17T14:17:00.000-07:00

Carson City, NV – October 17, 2008 – Local fitness expert Lucas Wold has information every dieter needs to know: Halloween is when the holiday weight gain really starts. While December is usually the month blamed for holiday weight gain, Wold warns those wanting to lose weight that thanks to Halloween the pounds actually start to get packed on in late October.

“The amount of candy that people consume is alarming”, Wold was quoted as saying. “One of the main problems is the smaller ‘snack sizes’ that the candy manufacturers have made available. Eating several ‘mini’ chocolate bars is something people see as ‘ok’ because of their smaller size.”

But this fitness expert reminds dieters that just because something is smaller doesn’t mean it’s ok to consume as many as they want. “For men and women trying to lose weight it’s imperative that they follow a plan and goals. They can’t just have bags and bags of Halloween candy laying around for ‘Trick or Treaters’ and not expect to have their fair share – if they don’t have a plan.”

Wold recommends these 4 tips for keeping the pounds off while still allowing for a Halloween treat:

1) Allow yourself just one piece of candy in the morning and then one at night. Skip any desserts that you would normally eat after dinner.

2) Only buy enough candy so that you expect to run out before the evening is over. It’s crucial to weight loss success to not have “trigger” foods lying around – the temptation is often too great.

3) Increase your exercise activity by thirty minutes on every day that you eat your two pieces of candy. This will counteract the increase in calories that you are consuming.

4) If people indulge a bit too much it’s important to forgive themselves and move on. Dwelling on the past will not help their success.

Lucas Wold is the owner of High Sierra Bootcamps and has been a fitness professional for over 7 years. Wold is available for interviews or to discuss other story ideas related to weight loss and fitness. He can be reached at 509-945-3856 or via email at LDWold@Gmail.com. For even more information please visit http://www.carsoncityfitnesssystems.com/

Great Idea

2008-09-19T06:19:00.000-07:00

My dad sent this to me today:

"If a man is going down the wrong road, he doesn't need motivation to speed him up. What he needs is education to turn him around."

Great stuff!

Friendship

2008-08-29T18:11:00.000-07:00

This is a very cool video...

Have a great weekend!

Want more, do more, BE more,

~Luke

Evening Bootcamp!

2008-08-27T16:19:00.001-07:00

Woo-hoo! We're starting an evening bootcamp session!

Here're the details:

Who: Both men and women who are looking to get in kick-butt shape, lose some fat, and get a great new spin on working out.

What: A 50-60 minute full-body session designed by an Exercise Scientist to take advantage of the best research and experience has to offer.

Where: Silver State Athletic Center, 5680 Morgan Mill Rd in Carson City.

When: September and October evenings from 6-7pm.

How: Call 509-945-3856 to reserve your spot, or email LDWold (at) Gmail.com. The fees are the same as our morning bootcamp ($119/month), and if you reserve your spot by Friday August 29th at 3pm, I'll waive the $19 new member registration.

For more information, check out our Frequently Asked Questions at: http://highsierrabootcamps.com/faq.html

12 Traits Of Champions

2008-08-26T16:30:00.000-07:00

The 12 Traits of Champions:

(1) Champions are positive thinkers; they believe in themselves.

Undoubtedly the most important quality that all champions share is an unwavering belief that they will succeed. Champions always look for the good in every situation. No matter what obstacles they encounter, they always continue to think positive. Without confidence, faith in your abilities, and positive mental attitude, you’ve defeated yourself before you ever step onstage.

(2) Champions visualize their successes.

Champions understand the importance of positive mental imagery or visualization. Champion bodybuilders visualize exactly how they want their bodies to look, they see themselves standing onstage accepting the first place trophy, and they mentally rehearse every workout in vivid detail. They do this over and over in their minds hundreds or even thousands of times before it becomes physical reality.

(3) Champions surround themselves with positive people and avoid negative influences.

Champions keep themselves in a "positive shell" and do not associate with negative people, places, or things. Arnold Schwarzenegger put it this way: "I have nothing to do with negative relationships. I stay away from negative influences. I have no time for negative thinkers and pessimists. Such people will suck you dry until you have become as pessimistic as they are. Then you’ll have not just one but two losers."

(4) Champions are goal setters.

Champions realize that if they don’t know where they’re going, that is exactly where they’ll end up; nowhere! Champions consistently set long and short-term goals. From day to day workout goals to long term career objectives, champions have written out specific, measurable goals with a deadline.

(5) Champions have a burning desire to succeed.

Champions not only have goals, but they ardently desire them. Robert Collier, summed up the idea of desire beautifully in his 1926 self-help classic Secret of the Ages." He said, "Very few people know how to desire with sufficient intensity. They do not know what it is to feel and manifest that intense, eager, longing, craving, insistent, demanding, ravenous desire which is akin to the persistent, insistent, ardent, overwhelming desire of the drowning man for a breath of air, or a desert-lost man for a drink of water, or the famished man for bread and meat." Champions have burning desire. They want it and they want it badly.

(6) Champions are disciplined and consistent.

Champions live and breathe the bodybuilding lifestyle all year round. They are committed and disciplined in training and dietary practices. They know that in bodybuilding there is no off-season and success does not come overnight. Champions never miss a scheduled workout and never miss a meal. Champion bodybuilders are probably the most dedicated athletes in any sport.

(7) Champions are persistent

Champions never, ever quit. Thomas Edison was the epitome of persistence: He conducted 10,000 experiments before finally finding a filament that would burn in the electric light bulb. Champion bodybuilders approach their vocation with the same diligence of an Edison. They know that if they persist long enough, eventually they must succeed.

(8) Champions learn from their failures

Champions don't view losses as failures, they see them as learning experiences. When asked how it felt to fail 10,000 times, Thomas Edison replied, " I didn’t fail, I learned 9,999 ways that wouldn’t work." Champions know that they haven’t failed until they quit; but once they quit, then they have failed. A champion finds a lesson in every apparent loss and finds ways to grow from it.

(9) Champions have incredible powers of focus and concentration

Champions set goals and then maintain a laser-like focus on them. They have the ability to always keep the long term objective in their sights while focusing 100% on what they are doing at the moment. If you watch a champion train you will notice that they are completely oblivious to their surroundings. 100% of their focus and concentration is on what they are doing. They almost appear to have slipped into a hypnosis-like trance. This peak physiological and psychological state has often been referred to as being in "the zone" or being in "flow." Champions can access this state instantly at will. When it comes time to train they turn everything else off and zero in on what they are doing.

(10) Champions have a deep love and boundless enthusiasm for the sport.

To a loser, training and dieting is work and drudgery. To a champion, training and dieting are a love, a joy, and a passion. Champions are enthusiastic about what they do; they can’t wait to train each day. Motivational speaker Tom Hopkins once said, "Work is anything you’re doing when you’d rather be doing something else." Champions are doing what they love, so to them it’s not work at all, its fun!

(11) Champions strive for constant and never ending improvement

Champions are never satisfied with the status quo; they never rest on their laurels. Champions aim for small improvements every day in every way. Champions are open-minded and are always looking for a better way to do things. Although champions are always striving for more, they also realize that success is a journey, so they enjoy each moment and savor every step along the way.

(12) Champions are hard workers; they are willing to go the extra mile

Positive thinking, goal setting, visualization, desire, persistence, and enthusiasm are vital, but without action and hard work, these traits are all worthless. Edison said, "Success is 98% perspiration and 2% inspiration." Champions are hard workers. Champions take consistent action and they are willing to do the things that the losers are not. Champions make themselves go to the gym when they don’t feel like going. Champions stay on the bike another 15 minutes, even when they are exhausted. Champions do 5 extra reps after the losers have stopped. Champions are steadfast with their diets when the failures break down and cheat. Champions have the willingness to train through the pain barrier while the failures quit when it starts to hurt. In short, champions go the extra mile.

Fat Loss Quotes

2008-08-22T03:24:00.000-07:00

I was flipping idly through my journal this morning, and I found these great quotes:

"You were born to win, but to be a winner you must plan to win, prepare to win, and expect to win."
- Zig Ziglar

And these from the great Jim Rohn:

"Some people don't do well simply because they don't feel well."

"Some people take better care of their pets than they do themselves. Their animals can run like the wind and they can barely make it up a flight of stairs."

"Take good care of your body. It's the only place you have to live."

Medicine Ball Pushups

2008-08-22T00:00:00.000-07:00

We use a lot of exercise variations in our morning bootcamps.

Here's a pushup we've used a time or two:

Great Opportunity!

2008-08-19T21:29:00.000-07:00

This Friday night, August 22nd, there will be a GREAT auction outside of the Brewery Arts Center in Carson City (511 W King St).

Proceeds will go to the Kids In Transition program, which buys clothing and school supplies for homeless kids in Carson City's school district.

Here's the schedule for Friday night:

6pm: Food and Drink Specials
7pm: AUCTION
8pm: Live music from Hot For Teacher

Now, one of the prizes is a HUGE package from High Sierra Bootcamps!

Here's what's included:

1 Month Gold Bootcamp Membership (Women Only) $129
Metabolism Makeover Handbook $299 (class)
Luke’s Extra Awesome Cookbook $29.95
Nutrition Crash Course $29.95
High Sierra Bootcamps Warmup $29.95
Physical Systems Screen $150

Bonus Report: How To Change Your Life

I don't know what it'll all go for, but it would make a great gift for a friend! (Or yourself!)

Plank Exercise

2008-08-19T15:41:00.000-07:00

Position:

Weight on toes and elbows
Abdominals tight
Look between hands
Straight spine

Hold for desired amount of time.

The elbow plank trains lower back and core stability. Many athletes have a tough time at first, which shows how weak they are in these areas.

Programs and Effort

2008-08-19T15:07:00.000-07:00

A good program performed poorly is worthless.

A poor program performed with a lot of effort is worth a lot.

But when you get a good program and a ton of effort, the results can be amazing.

Most of the programs I see people using really suck. I mean, they're just plain awful.

And most people fake their effort, grunting and acting like their workout is a really big deal.

Or else they think effort means endless sets and endless reps and endless exercises.

Look, find a knowledgeable coach. Get a good program.

And then go to work. Have your coach watch you.

Get In Shape BEFORE You Run!

2008-08-13T12:04:00.000-07:00

I talk about this constantly, but it seems like it’s still not enough…

Every runner I know is either injured currently, recovering from an injury, or really stiff and sore (about to be injured).

I’ve talked to a few runners this week.

All injured.

All overuse injuries.

All of them had at least one, and more commonly several, significant finding such as weak core musculature, poor hip range of motion, poor hip strength, lack of ankle mobility, and usually were too fat to be running.

When your foot hits the ground 1600 times per mile at 3 or more time bodyweight, any of the above problems will wear your body out quickly.

I like to walk in the evenings. Just to enjoy the cooler night air and get in some extra activity.

But I have this overwhelming desire to correct every jogger’s running form. Of the two dozen or so I pass regularly, NONE should be running.

NONE.

Do people really think this is helping them?

Let me be blunt:

Unless you’re an endurance runner (marathons, triathletes, etc.) and have been properly evaluated by a real fitness professional, don’t run.

Really, don’t run.

Find another fitness activity that is probably more effective in the first place (a morning bootcamp comes to mind…).

If you just HAVE to run, get in shape first.

Clif Bar 2 Mile Challenge Flyer

2008-08-10T14:04:00.000-07:00

The Clif Bar 2 Mile Challenge is only a few days away now!

Please help spread the word at work and school.

You can download the flyer here and post it up where everyone can see it.

Abundant Fat Loss: Say Goodbye To Unsightly Fat

2008-08-09T21:23:00.000-07:00

Abundant Fat Loss: Say Goodbye To Unsightly Fat
By Lucas Wold for High Sierra Bootcamps

It’s much easier to lose fat if you see it as an essential part of living your best life.

Here’s my claim: Through testimonials and personal experience, we know it is possible to design and build an extraordinary life.

I’ll tell you this, your decision to lose fat is an important part of living your “more than” life.

It turns out there are ample opportunities for everyone who desires to build a great body. We live in an abundant universe in which anyone can achieve anything, if they really want it and are willing to obey certain universal laws.

There is plenty of great information available to you. There’s definitely no shortage.

The secret is that what determines whether you find the right information for you is your attitude. Your attitude, of either abundance or scarcity towards opportunities will have a major impact on whether you achieve the body you dream of. Or not.

Now, it’s time to make a decision. People build the body they want because they first decide to have the body they want.

Listen, they lose fat because they believe they have the ability to look great. Because they believe this completely, they act accordingly. They continually take the necessary actions that turn their beliefs into realities. And you can always tell what your beliefs really are by taking a look at your actions. There is no other way.

You think I’m lying, don’t you. Well, here’s a quick way to examine your thinking: Ask yourself, “Why aren’t I thin and athletic already?”

It’s an important question to ask yourself. However you answer this question will reveal a lot about yourself. (Usually more than you want to know at the moment…)

Your answers will expose your self-limiting beliefs, your fears, your doubts, your excuses, your rationalizations, and your justifications.

And we’re not done yet. It’s time for you to review your reasons….

Why aren’t you lean and sexy already? Grab a pen and pad and list all of the reasons you can think of. Go over your answers one by one with someone who knows you well and ask them for their opinion. You might be surprised to find that your reasons are mostly excuses that you’ve fallen in love with.

Whatever your reasons or excuses, get rid of them. The world is full of people who have overcome difficulties far greater than a twenty pound spare tire around their gut and become successful anyway. If they can be successful, so can you.

Guest Special: Tofu and More!

2008-08-09T19:37:00.000-07:00

My very good friend Sarah replied to a recent email of mine with this:

"It works best if you slice the tofu first, and squeeze out the extra water, rather than just freezing a block of tofu.

Really, though, shrimp are horrible, ecologically - for a good general discussion, see http://findarticles.com/p/articles/mi_m1525/is_n6_v79/ai_15929293; and tofu is part of the agri-business, monoculture, high-carbon-footprint soy industry. so eating locally-grown, organic chicken, lamb, or beef (which you can probably find in most areas at a local market) is better than either.

In other protein news, I hate to give up salmon, but the atlantic fishery is essentially commercially extinct, and they've banned fishing for chinook in california and oregon this year. farmed salmon can be the answer, but the way the farms are being run is destroying the few wild populations left. see http://www.nytimes.com/2008/06/09/opinion/09grescoe.html?ref=opinion.

Sorry for the preaching, but I really believe that consumption choices should be holistically healthful, which includes caring for our environment and the populations that we rely on for our nutritional needs. how healthy can we be if we destroy our planet?"

I'm super-lucky to have such awesome friends!

Have a great weekend,

~Lucas Wold

9 Strategies To Rescue Your Goals

2008-08-07T00:00:00.000-07:00

Here is a handout from the Metabolism Makeover Program:

9 Strategies To Rescue Your Goals

1. You can't achieve new goals or make desired changes without allocating time to do so
2. Priorities should govern schedule, schedule shouldn't govern priorities
3. Resolutions aren't resolutions without resolve
4. Resolutions require resources
5. Do something every day
6. Motivate yourself. Remember why you made this goal.
7. Build up to change
8. It's not too late to re-group!
9. Make better use of your time

If you need help setting goals in the first place, there is a new session of the Metabolism Makeover Program starting in September. Our very first exercise is setting clear goals.

Have a great day!

Want more, do more, BE more,

~Luke

How To Lose 20 Pounds

2008-08-06T15:09:00.000-07:00

Why should you lose 20 pounds?

Because you whine that you need to.

And when have you been wrong about anything?

The problem is that most people don't do anything besides whining.

They aren't really ready to lose their unwanted fat.

It's the plain and simple truth.

Here's a little exercise I highly recommend.

Grab a pen and pad. No computers.

Sit down and write exactly why you want to lose fat.

Be truthful. Be specific. Write down why it is so important for you.

If your WHY is big enough, you'll find the HOW.

Why should you lose 20 pounds?

Want more, do more, BE more,

~Luke

5 Best Fat Burning Interval Workouts

2008-08-06T13:25:00.000-07:00

5 Best Fat Burning Interval Workouts
By: Craig Ballantyne, CSCS, MS
http://1ccfs.turbulence.hop.clickbank.com/

Long, slow cardio is not the fastest way to burn fat. Research shows that
short interval training workouts burn belly fat faster.

I was one of the first trainers to question long, slow cardio for fat loss
back in the late 1990's and I believe that traditional cardio is over-rated.

Interval training, or interval "cardio" if you want to call it that, is
much, much better for fat loss. It burns belly fat in half the workout time.

I figured this out just before the year 2000. Back in 1998-99, I was but a
lowly grad student, studying the effects of androstenedione (the supplement
taken by the mighty baseball player, Mark McGwire during his record-breaking
home run quest in '98).

In my study (which was published in the Canadian Journal of Applied
Physiology for any science nerds like myself out there), we had guys use the
supplement and go through a couple of weight training sessions. By February
of '99 I was stuck in the lab, analyzing the blood samples using some fancy
radio-active isotopes.

And when I say stuck in the lab, I mean STUCK. I'd get there at 7am, and
record my last data point at 11pm. Sixteen hours of mad science. And if I
wasn't there, I was downstairs in the medical library, studying papers on
testosterone and training.

Now coming from a very athletic background, this sedentary lifestyle didn't
sit well with me. But there I was, studing for a degree in Exercise
Physiology and left with no time for exercise. Or so I thought.

Fortunately, I actually had a 50 minute window once per day of "down-time"
while the lab's gamma-counter analyzed blood samples.

That left me 50 minutes to get to the gym (5 minutes across campus) and get
a workout in the remaining 40 or so minutes. I knew that if I applied my
studies to the workout, I could get maximum results in minimum time.

As a former athlete, I knew that I had to find a way to stay fit and to
avoid the fat gain that comes with working long hours in a sedentary
environment. And I also had to stay true to the high-school bodybuilder I
once was, so there was no way I was willing to sacrifice my muscle to one of
those long-cardio, low protein fat-loss plans that were popular at the time.

Instead, I had to draw on my academic studies and my experiences working
with athletes as the school's Strength & Conditioning Coach. I knew that
sprint intervals were associated with more fat loss than slow cardio, and I
knew that you could also increase aerobic fitness by doing sprints (but you
can't increase sprint performance by doing aerobic training).

So clearly, intervals were (and ARE!) superior to long slow cardio for fat
loss. I had seen first hand the incredible results of sprint intervals in
the summer and fall, as the athletes made huge fitness improvements and shed
winter fat in a short time using my interval programs. I knew that intervals
had to be the next step in the evolution of cardio.

The biggest benefit of intervals? A lot of results in a short amount of
time. I knew that I only had 40 minutes to train, and therefore I could only
spend 15-20 minutes doing intervals.

I also understand that interval training sounds intimidating to a lot of
people, so I need to clear up how an interval training workout goes.

After all, I believe everyone can do interval training for fat burning. Even
beginners. For beginners who usually exercise for 30 minutes at 3.5 mph on
the treadmill, their interval workout would be to go for 1 minute at 3.8mph
and then recover for 2 minutes at 3.0 mph. That's it. Repeat 6 times. If you
are more advanced, you would use more intense exercise.

Interval training doesn't have to be sprinting for your life. It just needs
to start off harder than normal and progress from there.

Most folks hate cardio, so they are happy to use interval training as an
effective replacement to lose stomach fat. Here is my list of preferred ways
to do your intervals, ranked in order from best to worst, based on my
experiences.

1. Sprinting outdoors (Hill sprinting might be the absolute best method)
2. Kettlebell exercises
3. Bodyweight interval circuits
4. Treadmill running
5. Stationary cycle (upright cycling preferred over recumbant bike)

With those 5 Turbulence Training interval training methods, you'll burn fat
fast and never have to do cardio again!

About the Author

Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men's Health, Men's Fitness, Maximum Fitness, Muscle and Fitness Hers, and Oxygen magazines. His trademarked Turbulence Training fat loss workouts have been featured multiple times in Men’s Fitness and Maximum Fitness magazines, and have helped thousands of men and women around the world lose fat, gain muscle, and get lean in less than 45 minutes three times per week. For more information on the Turbulence Training workouts that will help you burn fat without long, slow cardio sessions or fancy equipment, visit TurbulenceTraining.com

3 Secrets To Dramatically Melt Fat

2008-08-05T15:49:00.000-07:00

3 Secrets To Dramatically Melt Fat
by Lucas Wold for High Sierra Bootcamps

In my secret Fat Loss Files program, you’ve seen that to lose weight effectively you need fiber-rich fruits and veggies, lean proteins, and high-fiber starches in your diet.

Fruits and vegetables are all over the place. Bananas, apples, pineapples, spinach, broccoli, and cauliflower are all great choices.

Lean proteins are easy. Cold water fish, lean beef, chicken, turkey, and whey protein powders are all easy to find.

But when it’s time to find healthy starchy carbs, many clients choose to eat brown rice over and over again. That’s a recipe for boredom.

And getting bored with your diet is a sure-fire way to sabotage your fat loss efforts.

Here are a few simple ideas that will take you beyond brown rice and add some great variety to your weight loss nutrition plan.

(The key word in the above paragraph is “variety.” One of the keys to losing weight effectively is a varied and stimulating diet.)

Try these fibrous starches on for size:

1. Couscous.

Couscous is an easy-to-make side dish that can be added to vegetables or used in soups and stews.

You can have couscous ready in as little as 10 minutes, so it’s simple to fix while you’re baking chicken breasts.

2. Barley.

Barley is available in both quick- and slow-cooking varieties. I recommend the slow-cooking, but the fast method is a good option for those busy weeks.

It can be eaten on its own, or used in soups and stews, the same way you’d use couscous.

3. Quinoa.

Quinoa (pronounced “Keen-Wah”) has protein, iron, B vitamins, phosphorus, magnesium, and calcium.

This grain contains no gluten, so it’s great for people who have wheat allergies and the accompanying gastrointestinal problems.

Quinoa has a slightly nutty taste, and a great texture.

One of my favorite dishes is to make a bed of quinoa, then a layer of spinach, and top with a chopped chicken breast and a spicy seasoning.

There we have it. 3 great new foods that will help you lose weight dramatically.

Now get out there and find ways to add tasty variety to your diet!

Double Your Diet

2008-07-25T00:50:00.000-07:00

A huge and long running weight loss study was just released.

Researchers confirmed something that us trainers have known for a long time.

What is it?

Simply this: By recording what you eat and having a plan of what you're eating can DOUBLE your weight loss efforts!

The more food records the study participants kept, the more weight they lost.

When recording was combined with a heart-healthy eating plan, the average weight loss of the 1,700 participants was 13 pounds.

Just by recording what they ate and drank as well as having a healthy eating plan to follow.

The Metabolism Makeover program does all of that for you and then some.

It is designed to teach you what is health and what is not.

It helps you become aware of what you're actually eating.

It has strategies to deal with daily challenges.

Metabolism Makeover isn't a "fad" diet, but a scientifically-based plan designed to shed fat and keep it off for life.

But for today, start writing down everything you eat and drink. (For bonus points, write down when you ate as well.)

Want more, do more, BE more,

~Luke

PS- A new Metabolism Makeover class will be starting very soon. If you want first dibs on a spot in this program, send me an email at LDWold@Gmail.com. (No obligation, of course, but if you want to be sure of a spot and the opportunity to drop weight and shed inches....)

Keys To Success

2008-07-23T14:13:00.000-07:00

When it comes to losing fat, there are two very basic traits that I see in successful clients.

1) They have an outrageous desire to succeed.

And I do mean OUTRAGEOUS.

2) They are persistent as heck.

They may fail a thousand times, but they just ain't gonna stop until their dreams come true.

You can see these same traits in the most successful people you know, in every area of life.

What do YOU think? What are the most important keys to success in life?

Post YOUR comment below and let our High Sierra Bootcamps family know your thoughts on success!

Want more, do more, BE more,

~Luke

Grand Entrances

2008-07-21T19:43:00.000-07:00

There are grand entrances.

And then there are absolutely, positively, make-their-jaws-drop grand entrances.

You know, I get invited to a lot of formal parties.

But I usually stay home, because I lack the style to wear a tux naturally....

Why would I mention grand entrances and formal parties?

Here is why: Every party I've been to has that one woman, the one wearing a little black dress.

You know the one. She walks in and all the guys stand up straighter and suck in their guts.

But here's the thing...

That girl?

She trained and dieted hard the weeks before the party... And it totally paid off.

This year, instead of her being the center of attention - why don't YOU be the main attraction?

Now is the time to start thinking about Holiday parties...

Now is the time you put in the work to make a Grand Entrance on New Year's Eve...

Picture yourself ten, fifteen, even thirty pounds lighter than you are today...

It isn't too late. The only thing left for you is to do it.

Are you in?

Want more, do more, BE more,

~Luke

Friday Video

2008-07-18T15:28:00.000-07:00

In the words of Coach Dos: "No shortcuts... If you want to be good, you've got to practice!"

Happy Friday and I'll see everyone Monday!

~Luke

Swiss Ball Crunch

2008-07-17T00:05:00.000-07:00

This morning I threw a change-up into the bootcamp mix with a physioball (Swiss Ball) based warm-up.

Here's one of the moves:

Swiss Ball Crunch

Start

Finish

Don't Pull The Trigger!

2008-07-16T15:57:00.000-07:00

If certain foods are a "trigger" for you and you can't eat them sensibly, then you have to give them up.

I've trained a lot of people and have met very few who can eat their "trigger" foods and not end up blowing their diet.

Some foods just make us go hog wild.

Think back to the old commercial: Once you pop, you just can't stop.

So one cookie ends up being the whole jar.

One chip ends up being the whole bag.

One beer ends up being a half rack and you end up sleeping in and missing bootcamp...

Don't have your "trigger" foods in the house.

That's just asking for trouble.

Have a great day!

Want more, do more, BE more,

~Luke

PS - A new Metabolism Makeover class will be starting soon!

Triceps Medicine

2008-07-15T16:42:00.001-07:00

Close-Grip Pushups on a medicine ball are a great exercise for training your arms without using barbells or machines.

A side benefit is that the unstable nature of the medicine ball will increase proprioception throughout your whole body.

Start

Finish

We're Growing!

2008-07-14T17:00:00.000-07:00

Big News: High Sierra Bootcamps Are Now For Women ONLY!! (Sorry dudes)

And....

Starting next week there are going to be three levels of membership in High Sierra Bootcamps!

Each level will have escalating opportunities for enhancing your life.

The first level will be the Silver Membership.

Silver Members will receive 3 bootcamp sessions a week
Discounts on camps, seminars, classes, and swag
A Monthly hard-copy newsletter

Next on the ascension ladder is the Gold Membership.

Gold Members will receive 6 bootcamp sessions a week
Bigger discounts on camps, seminars, classes, and swag
A Monthly Hard-Copy Newsletter
Additional Monthly "Fat Loss Gold" Hotsheet

And the top tier will be the Platinum Membership.

Platinum Members will recieve UNLIMITED bootcamp sessions a week
Biggest discounts on camps, seminars, classes, and swag
Monthly Hard-Copy Newsletter
Fat Loss Gold Hotsheet
Monthly copy of "Lucas Wold's Fat Loss Files" Newsletter (soon available for subscription at fatlossfiles.com)

Also, an outside company is going to handle the fees automatically.

Every new and returning bootcamper will be signed up for a 3 month membership, at whichever level suits her needs best.

And the bootcamps will be continuous, with a few weeks scheduled off each year, to allow your body and mind to rest.

What this means is that new members can join at any time, without having to wait however long for the next camp to start.

For instance, if you register on July 17th, your membership will be renewed on August 17th, and September 17th. Without having to remember to write a check or forgetting or any inconvenience. Easy Peasy.

Whew, that's a lot of new stuff!

So, classes will be Monday through Friday at 5 am, and 6:30 am, with an 8 am and Saturday session starting soon!

Have a great night!

Want more, do more, BE more,

~Luke

Only The Strong

2008-07-09T16:18:00.000-07:00

During this morning's bootcamp workout, a few songs by the group Serapis Bey came on the shuffle.

Most everyone notices this Brazillian Portuguese group by the sound of an instrument called a berimbau.

The berimbau has a great sound, which won't receive justice from any description this guy could come up with, so I'll post a video of one of their songs:

This is a clip from the movie Only The Strong, starring Mark Dacascos (he's the one in the camo pants).

I used to study kung fu under Mark's dad, Shifu Al Dacascos, and I've had the pleasure of seeing all of the athletes in the video above perform live.

The martial art showcased in this movie is called Capoeira, and it is a phenomenal workout, let me tell you.

Capoeiristas combine dance, acrobatics, martial arts, and music to play a great game where the object isn't to hurt one another, but to outsmart each other. (And to show off a little, I'll be honest.)

This post doesn't have much to do with our bootcamp, really. But isn't that a neat video?

Grasshopper Pushups

2008-07-08T17:10:00.000-07:00

Start

Finish

Alternate legs on each rep for a great upper body exercise the also stretches and strenghtens your back!

Bodyweight Row (3)

2008-07-03T13:42:00.000-07:00

Start

Finish

Decline Pushup

2008-07-03T13:37:00.001-07:00

Start

Finish

Bulgarian Split Squat

2008-07-03T13:35:00.001-07:00

Start

Bottom

Killer At Large

2008-07-01T17:58:00.001-07:00

How To Lose Your Last 10 Pounds

2008-06-25T19:02:00.000-07:00

By: Craig Ballantyne, CSCS, MS

TurbulenceTraining.com

Here's some of the tips we used in our plan to help the 3 brothers lose that
last ten pounds of fat in the last 10 days of the transformation that helped
them get featured in Men's Fitness magazine with their ripped abs.

Here are the guidelines we've come up with to lose the last 10 pounds.

NOTE: The brothers were only going to follow these guidelines for 10-14
days. So if you choose to use this plan, don't follow it for more than 2
weeks.

That's the maximum time for this advanced plan. After that, ease up on the
restrictions a bit - and enjoy your advanced fat loss physique you've
attained.

Advanced Nutrition Tips

1) Start your day immediately with 2 cups of water, 3 fish oil caps, and 20g
of lean protein, as part of your normal breakfast.

2) Eat 1 cup of broccoli at lunch and dinner (in addition to what you
normally had planned).

3) Eat only protein, almonds, and raw vegetables between meals.

4) Elimiate all pasta, rice, potatoes, and carbohydrates from a bag or a box.

5) Don't go to bed full. Eat only a small protein snack in the evening to
keep hunger at bay and to provide the body with protein before sleep.

6) Drink 6 cups of green tea per day (3 in AM, 3 after lunch)

Advanced Exercise Tips

1) Add 10 seconds to each interval

2) Add in some bodyweight circuits (10-20 minutes per day) done in the
morning or evening (if you do your regular workout in the AM, do your
bodyweight circuits after dinner; otherwise, do the bw circuits first thing
in the AM, and then do your regular workout at lunch or later in the
afternoon or evening)

3) Add one set to the first superset you do in each workout.

Use these strict tips for no more than 2 weeks before returning to normal
exercise guidelines and carbohydrate intake.

Train hard but train safe and you'll lose the last ten pounds.

About the Author

Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men's Health, Men's Fitness, Maximum Fitness, Muscle and Fitness Hers, and Oxygen magazines. His trademarked Turbulence Training fat loss workouts have been featured multiple times in Men’s Fitness and Maximum Fitness magazines, and have helped thousands of men and women around the world lose fat, gain muscle, and get lean in less than 45 minutes three times per week. For more information on the Turbulence Training workouts that will help you burn fat without long, slow cardio sessions or fancy equipment, visit TurbulenceTraining.com

Kung Fu Lunch

2008-06-18T20:15:00.001-07:00

One summer while I was in high school my kung fu teacher let me hang out at his gym all day.

My parents would drop me off early and I could practice straight through until the evening classes started.

Our kung fu school was a converted warehouse on the edge of a shopping center, and for lunch I’d walk over to the Laundromat where there was a row of vending machines.

Every day I’d get a Payday bar and a can of Surge (early energy drink).

Not the healthiest of snacks, and especially unsuitable for an aspiring athlete.

But really, I didn’t know any better.

Now I would recommend a healthier alternative to the candy bar.

Something like ProGrade Cravers.

They are covered with dark chocolate. They are organic. They have plenty of fiber. And….

They taste great!

You can learn more at:

https://lucaswold.getprograde.com/cravers

Have a great night, and I’ll be back tomorrow with some great recipes that you can plug right in to your fat loss diet!

Want more, do more, BE more,

~Luke
PS- I wrote an article all about why “power” bars suck. Check it out! Here’s the address: http://www.capitalcityvbc.com/documents/2008-Truth_About_Power_Bars.doc

Father's Day Fitness

2008-06-11T16:55:00.000-07:00

As you probably know, this coming Sunday is Father's Day. And while it's the day to celebrate and honor fathers, it's also a good time to make sure they're taking care of themselves so they'll be around for many more Father's Days.

One of the simple things they can do to take better care of themselves is to eat more fruits and vegetables.

But who doesn't know that already, right?

Well, most everyone knows it, but hardly anyone does it.

Especially busy fathers who tell themselves they have more pressing things to do than worry about whether or not they've eaten the recommended servings of fruits and veggies.

Fortunately, some men make it a point to supplement their nutritional needs by taking a multi-vitamin each day.

That's good news, right?

Well, yes and no.

While I do applaud anyone for taking positive steps when it comes to their health and well-being, the products they are using aren't always the best.

Most synthetic vitamins you buy at the grocery store aren't exactly created with the best ingredients.

For one thing: They're synthetic. Meaning they are man-made. And research has shown recently that these vitamins created in labs aren't absorbed as well as those created in nature.

And many products don't have the amounts of ingredient and nutrients in them that they claim to on the label!But don't worry, because I have some really good news for you and all the dads out there.

My friends at Prograde Nutrition are holding a Father's Day Sale this week. And to make sure all the dads out there are getting the best possible nutrients from their "mutli" they are offering 10% off on their amazing Men's VGF 25+ product.

It's made from 25 whole foods. Yes, that means the nutrients are coming DIRECTLY from a combination of 25 whole vegetables, greens and fruits. There's none of that synthetic junk you'll find in the products on the grocery store shelves.Prograde's VGF 25+ gets my full recommendation. You can discover what makes this product so special by reading all about it here: http://lucaswold.getprograde.com/vgfmen

And if you make the smart move and try some for you or the dads in your life, here are all the details you need to know about the sale:

- 10% off Men's VGF 25+ only. But it can be single bottle, three packs of the auto ship option.
- If you choose the auto ship option the 10% off applies to the first order only
- The sale runs until 11:59pm EST this Friday, June, 13th.
- When you get to the checkout page the coupon code is: fathersday

Again, Prograde's VGF 25+ gets my FULL recommendation. Their products are simply the best.
In fact, they are so good, you can't even get them in stores. Prograde only makes its products available through top-flight fitness experts - just like you know who ;-)

Want more, do more, BE more,

~Luke

PS - Take the time right now to learn more about Prograde's incredible whole-foods based multi-vitamin. You won't find an easier way to provide your body with the powerful nutrients of 5 whole vegetables, greens and fruits: http://lucaswold.getprograde.com/vgfmen

Faster Progress

2008-06-03T16:18:00.000-07:00

Here's another satisfied ProGrade user!

"I've been using Prograde about a month. I train hard five days a week and recovery time is really important.

My recovery has been improving thanks to your products, especially Prograde Workout.

My overall performance is improving, but I notice it most in my heavier lifts.

I got my first barbell shoulder press with 170 lb yesterday, plus my first unilateral dumbbell high pulls with 100 lb (each arm). Though I know many people will get heavier lifts than mine, I am thrilled!

I have a goal of being able to do a 100 lb dumbbell clean & press with one arm by my 58th birthday, which is in August, and I believe I will make it.

Your excellent products definitely are helping move ahead faster."

Frank DiMeo
Owner of CrossFit
GulfCoastCrossfitgulfcoast.com

Bikini Day!

2008-05-28T09:10:00.000-07:00

Hi Everyone,

Here is the (very) short quiz that I promised in today's email broadcast:

If tomorrow were Wear Your Swimsuit to Work Day, would you...

a) be totally fine

b) stop eating immediately and head for the gym

c) die of fright and shame

Well?

Interesting question, isn't it....

Want more, do more, BE more,

~Luke

Mom's Milkshake Recipe

2008-05-23T10:20:00.001-07:00

Here's a nice little email I received the other day:

Hi Luke,

Hey, I tried the protein powder that you recommended.

While it tasted fine just mixed with water in a shaker, I decided to pump it up.

I dumped a tray of ice cubes, a can of diet creme soda, and the two scoops of protein powder in the blender and hit "liquify".

Yum, the result tasted like a chocolate milkshake, thick and creamy.

It turns out to be a terrific breakfast treat.

Thanks!

Love,
Mom

(The protein powder I recommended to my mommy is the most excellent ProGrade Lean)

Olympic Lifting

2008-05-21T14:48:00.000-07:00

There are two weightlifting movements contested at the Olympic Games. They are the Snatch and the Clean and Jerk.

This morning we were performing dumbbell cleans as part of our bootcamp routine.

(We use them as a metabolic exercise, rather than a power exercise)

Why do we do cleans?

Well, this guy below probably doesn't do anything other than the Clean and Jerk, Snatch, and a variety of squats. Olympic Lifters don't do any jogging or other exercise that could take energy away from their weightlifting. So his leanness is a result of exercise selection and intensity.

Now, this dude is obviously an elite athlete. But I think an athletic build is what most people would prefer, rather than the grotesque comic-bookery of a bodybuilder or the beef-jerky look of a marathoner.

Cleans help you build lean, sexy muscle. Plus they increase your athleticism and give your muscles that "ready" look. (This is actual muscle tone. Science geeks like me call it "Myogenic Tone." What most people call tone is a measure of leanness, not muscle tone. Sorry, pet peeve.)

The Take-Home Message for today is: Training like an athlete will help you reach your goals, whether they be athletic or aesthetic.

Want more, do more, BE more,

~Luke

Metabolism Makeover Testimonials

2008-04-28T17:26:00.000-07:00

Laura LaRue, Age 35
Lost 4% body fat (8 pounds fat) She lost 9 overall inchesWith 4 1/4 inches in her waist!

“I now curve IN instead of out!! !”

Laura went from a size 12 to a size 6 in just 12 weeks!

“My hopes at the onset of the Metabolism Makeover was to improve my energy levels, feel better and fit into smaller clothes. As you can see, I have exceeded the goals I originally set for myself. I never in my life thought I could achieve this weight. I feel better than I’ve ever felt in my entire life! I attribute my success – not to just one thing – for I couldn’t have felt this good by just eating supportively and I could not have lost the body fat by simply exercising, it’s a combination of both and you must have the right attitude to go with it.

I used to view exercise as a way to burn more calories so I could eat more. Now I actually look forward to my workouts for they leave me feeling so energized.

Food tastes so different. I just do not crave the junk food. I actually appreciate and respect the flavor of real, natural foods... .I thought I’d never say that.

The biggest obstacle I have overcome is my battle with emotional eating. I have always been an emotional eater. Until now, I never dreamed I could break this destructive habit. Now that my family has adopted these healthy habits, I realize what a powerful impact I have on their health and well being.

For the first time, I feel like this is something I can live with. I will never go back to the old way of living.”

Metabolism Makeover Testimonials

2008-04-28T17:23:00.000-07:00

Melanie Coleman, Age 19
Lost 25 pounds and 5% Body Fat

“Diets were never my thing. I’d go on one, get hungry and give up, pig out, and then gain more weight than I lost. It was hard to get motivated while my skinny friends could eat whatever they wanted and not gain a pound. Nevertheless, I knew I had gained so much weight over a year that I had to keep trying.

When I first started Metabolism Makeover I was reluctant, because I loved my sweets and Fazoli’s was almost an every day thing. However, I was relieved to find out that I could create menus according to what I liked (minus the processed and junk food) and I would get to eat six meals a day. I liked the healthy food I was eating and I felt good about myself after I ate it.

Doubt surfaced again when I wasn’t losing as much weight as I thought I would. I thought that all diets are supposed to work fast. Then, my fitness coach reminded me that this wasn’t a diet I was on, it was a lifestyle... a permanent change. The difference is that after the Metabolism Makeover, I’ll keep the weight off and keep it off by making helping choices (opposed to starving myself).

There’s no healthy short cut to losing weight. After my metabolism and my body adjusted to the drastic change, the pounds and inches melted off. My self-confidence progressed and that forced me to keep going.

I’m not sure I could have ever pushed myself to the extent that I did without the help of my Fitness Professional. Twenty-five pounds lighter.... I feel thinner, happier, and healthier. With the exception of a few Hershey kisses now and then I don’t even miss my old eating habits. I’d take wheat thins over Pringles any day.”

Metabolism Makeover Testimonials

2008-04-28T17:21:00.000-07:00

Sandy Durfee, Age 47
Lost 10 pounds, 4 inches in waist and 3 inches in hips

“Even though I had always enjoyed exercise and made it a priority in my life, my weight had continued to be an issue. It seemed that over the years I gained weight, not just from the birth of each of my children, but also from my poor eating habits. I began to dread my doctor visits as each time I was warned that I was at risk for high blood pressure, diabetes and heart disease.

My doctor kept telling me that it didn’t matter how I lose weight, as long as I take it off. This only scared me into unhealthy bouts of dieting. I tried Atkins, Trim Spa and other diets pills and juice diets but after each not only was I heavier, I also felt worse! I had no energy, I hated the way I looked and I was depressed. My life was no longer mine to control.

I had a new grandbaby and I so desperately wanted to play an active role in her life. I finally decided something needed to change but I was unaware of what to do. I enrolled in the Metabolism Makeover and I was on my way. I learned everything from how my body works and what I need to eat to be strong and healthy. The best part....It was surprising easy! I am never hungry and I eat more now than I have in years! I now understand why Ii gain weight if I deprive my body of what it needs. I enjoy my life and feel in control. I feel great and look wonderful.

Thank You for saving me!”