Tuesday, December 8, 2009

2 little known fat burning facts

Carbs, carbs, carbs. That's what everyone seems to want to talk about. How do I avoid carbs?


Well, what you should be talking about instead is, "How do I get more lean Protein into my eating plan?"


Now THAT is the right question.


You see, Protein is where it's at. Check out these two little known facts about protein:


1) Protein requires more calories to digest than carbs or fat. This is called the "thermic effect of food." In other words, your body uses more calories to digest protein than other nutrients. Pretty sneaky, huh?


2) Protein provides satiety. That's a fancy way of saying you feel fuller for longer when you eat protein ;-)


Good sources of Lean Protein come from foods such as:


Fish, eggs, poultry, lean beef...


But some people have trouble eating enough protein each day. Some people would like it to be more convenient for them.


If that's the case with you then I have VERY good news. And it's news I've been waiting to tell you for some time now.


We have finally released our pharmaceutical quality whey protein.


You see, not all Protein powders are created equal.


Prograde Protein:


- Delivers unparalled purity through low-temperature mirco-filtering


- Is naturally sweetened with Stevia


- Contains 5.3 grams of branch chained amino acids per serving


- Mixes instantly with just a spoon


- Enhances absorption and digestion via lactase and Aminogen digestive enzyymes


It took us a little longer to release Prograde Prograde Protein than we thought it would. But as always, we would NOT release this product until we could get it just right.

So get yours NOW. http://alphaiiomega.getprograde.com/protein-powder.html

Monday, November 30, 2009

1 Weird Belly Flab Buster

Ok, I don't mean to get too scientific, but this is super important. You see, while busting the belly flab does take effort, it's not nearly as hard as people make it out to be.

Seriously, the most important part of the process is arming yourself with the CORRECT knowledge. If you know how your body works...why it stores belly flab...what actually causes it to burn off...you're a whole lot better off.

Now, I know there are a ton of so-called experts out there that are confusing the heck out of you. I know a lot of people tell you different things. It can be as frustrating as all get out. But if you follow these simple rules and burn them into your brain things will be a lot different.

Anyway, let's get to today's easy lesson. Check this out:

- Increased Protein intake triggers the hormone Glucagon.

- This, in turn, prevents the spiking of your Insulin (which is also a hormone) levels.

- Which simply means you minimize the chance of storing blood sugar as fat.

In other words, eat more protein and you bust the belly flab. Sure, there's more to it than that, but that is the crux of it. And so long as you understand the basics you can KEEP the belly flab from coming back.

When you only eat carbs your Insulin levels go through the roof. And all that blood sugar (that's what the carbs turn into after you've eaten them) which isn't needed by your body MUST go somewhere. Yup, it goes to your belly; or your butt; or your hips; or your thighs...

The best part is, it's not very hard to consume more protein. In fact, it's pretty darn easy. A high quality protein powder will do just the trick.

Hurry over to http://alphaiiomega.getprograde.com/protein-powder.html to take advantage of it.

Friday, November 27, 2009

This Is My Body or Is It?

As I sit here in front of this computer after finishing one of the most grueling workouts that I have ever gone through (for some of you that are reading this and come to my classes know that I practice what I preach), I stood in the mirror drenched in sweat admiring my body and this blog post came to me all at once. I hurried to grab pen and paper to pen this because I knew that if I didn't write it now it may forever be lost.

This one, in my opinion, is one for the ages.

I have been through a lot in the 30 some odd years while on this earth. I have battled weight loss, gain the weight back, to then loss the weight again, to gain the weight back. I have watched as well as worked with some great people over the years that have gone through this same dilemma- this yo-yo of up and down up and down. This roller coaster ride of hills and valleys, highs and lows, successes and failures (more failures than successes). This stop and start-quit and begin-frustration and triumph and back to disappointment (some never pick back up and start again).

Weight lost does not start with exercise nor does it end with eating healthier or doing more cardio. In my opinion the whole crux of the matter to weight lost comes down to your attitude how you feel about yourself. It starts with your mind how you see yourself-your self image your self worth. The mind is so powerful. The body will only produce, regurgitate, or reproduce whatever the mind tells it to. So as I stood in the mirror admiring my body- feeling good about how I look-looking at the scars and battle wounds that I have accumulated over the years. Some physical, some emotional, some intentionally, some accidentally this post came to mind. Before you continue to read on I must warn you that it is strongly penned with religious undertones so if you are an atheist or someone that doesn't believe that there is a higher power well first I feel sorry for you and second this article may not be for you. However, for the rest of you please read, re read, and read this again. Meditate on it and start today reciting this over and over (out loud and in your mind). Really try to read this slowly not like a pleasure read, but read it as if your life depended upon it because it does if you ever want to accomplish that image that you are chasing after. If you grasp this concept what you about to read then you will never have to worry about how you currently look or how you are going to look in those favorite jeans or if you will fill out that favorite shirt the way you would like. If you get this, watch how you will have a new outlook on your challenges, obstacles, trials, and struggles that you face with your self image. ASK YOURSELF IF NOT NOW, WHEN?



My Body


This is my body that God has made in His image
It is unique, beautiful, flawless perfectly designed by Him to bring Him glory
When others see me, they see Him because they see a wonderfully accomplished work of art
There are no mistakes on my body-everything everything is put in its place for a purpose
I love everything on my body from head to toe because God made it
I am the apple of God's eye
My body is not mine it was purchased at an expensive price because He loved me so much
God has entrusted this body to me
I will do my best to be a good steward (manager) over it
It is the only body that I will ever have
It is a holy temple that should not be destroyed, mistreated, abused, or misused
I will only consume and do things that will only develop and improve my body
This is my body that God has made

Again if you understand this concept everything else that you are facing with your weight loss, transformation, or image that you want to accomplish will be easily obtained.

Carpe Diem.

Lamail Spain

Charlotte Personal Trainer

Tuesday, November 24, 2009

Delicious Protein Pancakes Recipe for Thanksgiving

It's been a great year here at Alpha II Omega Sports Performance. And I'm very grateful for you being a part of that success. This week being Thanksgiving I want to make sure I'm showing you how grateful I am.

But before I do...

Let's get serious for a moment. You're going to eat a LOT of food this Thursday. You know it. I know it. And that's ok. I'm sure you've been working out just a little bit harder to prepare for it, right? ;-) And I know you're going to get a good workout in on Thursday before you chow down, right?

Now, besides that, I also want to remind you one thing you do NOT want to do on Thursday is skip meals so you can stuff yourself with one big one. That's a no-no.

You still need to start your day right by boosting your metabolism with a solid breakfast. So to help you out with that I've got a gift for you from me and my buddies over at Prograde Nutrition. It's a delicious Protein Pancakes recipe.

Thanks to the protein in the recipe your blood sugar won't go crazy like it can just by eating a huge stack of pancakes with sugary syrup. Nope, this recipe will fill you up, nourish your body and give your metabolism just the boost it needs.

You can get the Protein Pancakes recipe http://alphaiiomega.getprograde.com/prograde-pancake-recipe.html

Be sure to let me know how you like it.

Happy Thanksgiving!

Tuesday, April 28, 2009

The Top 2 Exercise and Nutrition Tips of All-time!

I want to share some tips with you today that pretty much sums up what all of us need to do to get lean and stay lean for life.

It doesn't get any simpler than this… but simple works!

TOP 2 EXERCISE TIPS


* Invest in a Whole Body Workout: This means doing a five-exercise circuit (designed to work your upper body, lower body, and core) at least three times per week with a day of rest between workouts. Alternate between 50 seconds of work and 10 seconds of rest for each a double-leg (e.g. squat), push (e.g. push-up), single-leg (e.g. lunge), pull (e.g. row), and core (e.g. plank) exercise. Perform up to 4 rounds without rest for a killer 20-minute total body workout.

* Harness the Power of Intervals: Interval training is scientifically proven to burn nine times more body fat than ordinary exercise and elevates metabolism for up to 48 hours following your workout. Perform cardio intervals on non-strength training days three times per week. Selecting your cardio exercise of choice, alternate between 20 seconds of work and 10 seconds of rest and repeat this 30 second interval eight times for four total minutes followed by a one-minute rest. Repeat for up to 20 total minutes. This routine works best on a jump rope, treadmill, elliptical, stationary bike, or for body weight cardio exercise that you can do at home like running in place, mountain climbers, burpees, or jumping jacks.

TOP 2 NUTRITION TIPS



* Eat Early and Often: Eat immediately upon waking and then every two to four hours to starve fat and feed muscle. By continuously fueling your furnace, and eating some animal protein (meat, eggs, cheese, etc.) at every feeding, you'll also keep your metabolism revved up throughout the day and prevent overeating.

* Think Fiber First When Consuming Carbs: Eat an unlimited amount of fibrous, cruciferous green veggies to fill your belly both during and between meals. For optimal fat-burning, try to limit fruit and other carbohydrate consumption to within 1-2 hours post-workout when your body best tolerates starches and sugars.

Live by these 2 training and nutrition rules and you will have a body to be proud of... I guarantee it ;)



No Xcuses just Xtreme Xercise for Xtreme Results

A. Lamail Spain

Tuesday, April 21, 2009

The Summer Dress Workout Series: Tips to Burn Fat

We don't have time to waste there is only 2 months left until the summer so let's just get right into to it!

TIP #1-Did you know that exercise in the morning can burn fat faster than in the day or evening? If you work out the first thing in the morning, your metabolism is working at a faster rate throughout the day, which spells calories being burned and ultimate weight loss.

BUILDING A FIRM FOUNDATION

Just as your house is built on a firm foundation, let's establish some tips that we need to lay down before we can talk about what kinds of foods you need to consume or stay away from.

TIP #2-Burning body fat is the most effective way to lose weight. Some people tend to skip meals but this only slows down your metabolism and stores more fat once you eat. Some people try to sweat it out but unless this is done on a regular basis, the body only loses mostly water. Once you quench your thirst, the weight returns. Therefore, the best way to lose weight is to get to the source of the problem - excessive fat storage. If you want to lose weight or be more physically fit, then burning body fat is the right path to take. Body fat builds up due to excessive intake and inactivity but once it is used, the fat cells under your skin will be depleted, making you thinner. Just as a person deposits money into the bank and the account grows and gets PHAT-similarly happens when a person eats and does not workout which results in them getting FAT.

TIP #3- Women have more body fat than men. By nature, women have more body fat because they have more enzymes to store fat and fewer enzymes to burn it. Estrogen, the main female hormone, also helps multiply fat cells. All of these are due to the fact that a female body is built to nurture not only itself but another body. Try to know your body fat percentage to help you properly burn body fat. On the average, women should have around 23% body fat.

TIP #4- If you are really serious forget the bathroom scale. Most people fail to lose weight because the bathroom scale does not meet their expectation of weight loss. Instead, focus on good habits that create weight loss.


TIPS TO BURN FAT AND BUILD LEAN MUSCLE

TIP #5- Don't Skip Meals, Especially Breakfast - I can't say this one enough. Most people try desperately to lose weight by skipping meals but unfortunately this only leads to more weight gain. Your body goes into starvation mode which leads to overeating, usually late at night. Also repeatedly skipping meals will slow down your metabolism.

TIP #6- Eat 5 Small Meals Each Day - Studies have shown that eating smaller meals more frequently through the day will raise your metabolism. It also keeps you satisfied and you are less likely to binge later in the day.

TIP #7- Plan Your Meals – Planning your meals for the day is one of the biggest things you can do to lose excess weight. Plan on 5 healthy small meals or snacks. Most women burn about 2000 calories per day, so to lose weight, plan 5 meals for a total of 1500 calories. Below is a sample diet plan you may want to create:


Cereal or Oatmeal: 200 calories
Fruit: 100 calories
Coffee or tea (no sugar): 0 calories – use Splenda

Mid-Morning Snack
Protein Shake or fruit: 100 – 200 calories

Lunch
Chicken salad or chicken breast or sandwich on whole grain bread: 300 calories
Soup: 200 calories

Mid-Day Snack
½ sandwich with soup or Protein Shake or Lean Cuisine: 200 – 300 calories

Dinner
Meat – baked, broil or grilled (4 – 6 ounces)
chicken or beef or pork or venison or fish: 200 – 400 calories
vegetable – 2 servings: 100 calories
Sugar Free Jell-O with whip cream: 30 calories

TIP #8- Calories Count – To lose weight you must burn more calories than you take in. Contrary to popular opinion, our metabolism is very dynamic. It changes according to how often we eat, what we eat and the amount of movement we expend. A common mistake is to eat 1 or 2 big meals for the entire day which leaves your body in starvation mode for most of the day. Big time gap between meals causes your metabolism to slow down to conserve energy.

TIP #9- Schedule Exercise Time - Start right now. Write down your schedule and give yourself 25 to 30 minutes of cardio at least 3 times per week. If possible, schedule exercise 5 to 7 times per week. Exercise should not be strenuous and can include fast pace walking, cycling (stationary or real bike), elliptical or treadmill at the gym. Including an exercise routine will help increase the rate of fat loss.

TIP #10- Drink Plenty of Water – Drink a minimum of 8 cups of water but strive for 10 to 12 cups. Drink more water if you regularly exercise. A body that is fully hydrated can dump excess fat more efficiently, so take your water bottle and drink plenty of water.

TIP #11- Daily Journal Your Calorie Deficit - The focus is on healthy habits that lead to weight loss instead of actual weight loss that tends to fluctuate from day to day so by recording daily calorie deficit, you are actually journaling the fat loss process.

Remember it takes 3500 calories to burn 1 pound of fat. If you burn 2000 calories (without exercise) a day but you only eat 1500 calories, your deficit is 500 calories. It will take 7 days at that calorie deficit to burn 1 pound of fat. If you add 30 minutes of cardio a day which burns about 300 extra calories, you will increase the deficit to 800 calories per day which will decrease the time to burn a pound of fat to 4 ½ days.

By writing down your calorie deficit each day, you are aware of your progress without the pressure of getting on the scale. The nature of how your body dissipates excess weight can greatly vary so don’t weigh for several months. The focus should be on good eating habits and maintaining a healthy calorie deficit.

Journaling is easy. The average cardio exercise at a medium pace burns 600 calories per hour, so 30 minutes burns 300 calories. If you’re a woman, plan your meals at 1500 calories per day. See tip #7 for sample diet plan.

Strive for 500 to 800 calorie deficit per day. Make it a game. By daily journaling, you stay motivated because your success is not dependent on the scale but rather by focusing on good, healthy eating habits that create fat loss. Even if you lose weight at a slower rate than predicted, you will still lose weight.

Avoid calorie deficit of more than 600 calories per day by ONLY DIETING because you inadvertently slow your metabolism down when you cut calories too much. Use exercise to increase calorie deficit.

You'll find that it's actually fun to journal your calorie deficit as you stay on plan by focusing on eating properly, slightly reducing calorie consumption and increasing exercise. Weight loss (particularly fat loss) will be the by-product of your effort.

Get pen and paper out right now. You can add or subtract a few hundred calories later to compensate for your particular metabolism. Start your daily deficit journal and give yourself plenty of time to lose fat and inches. You can get rid of those pounds and slim down before the summer and get in that summer dress.

RECOMMENDED FOODS

Here this section recommends foods that consists mainly of eating fish, lean meats, chicken and egg whites. Do this and you will increase your protein while limiting your fats and carbs.

Here are the types of fish recommended:
- Anchovies
- Catfish
- Light tuna
- Mackerel
- Codfish
- Salmon
- Whitefish

Here's the type of lean meats recommended:
- Sirloin tip
- flank steak
- Top Round Steak
- Chicken
- Turkey
- Center loin pork chops
- Tenderloin pork chops

Finally, you'll actually find that you'll be eating more food than in the past. The reason for this is because you are taking in less saturated fats and high sugar carbs.
* Consume 4 to 7 fresh fruits and vegetables every day
* Eat a whole grain carbs
* Drink 6 to 10 8 ounce glasses of water each day
* Eat only good fats, such as avocado OS, olive oils, fish and some nuts
* Don't skip meals

Remember always IT'S A PROCESS!


Charlotte Boot Camp and Personal Trainer

Tuesday, April 7, 2009

The Summer Dress Workout Series: The Obama Effect- Get Arms Like Michelle Obama

When talking about toned arms there are two individuals that come to my mind that have arms that I would die for(and this is a guy that is writing this article!)

At 44 years old, and with two young children, Mrs. Obama, the First Lady, has shown the world that you are never too busy to take care of yourself and look good doing it too. The Obama Effect, as it is now being referenced, shows that you can still be the First Lady and have guns too.

Likewise, Madonna, at age 50, is another person who has arms to die for! In recent photos and videos, her arms are chiseled and toned as the statue David. Its as if Michelangelo sculpted them out of stone himself.

Last week in our series we addressed one of the biggest areas that I hear many women clients complain about and want transformation-the legs and lower body. In the second installment of the Summer Dress Series we will focus in on the other area that comes in a close second-the arms and how to tone them.

The first part of this article we will establish a foundation of basics that one needs to know when starting out on the arm toning path. It is important that you take note of these basics and make sure they are etched into your mind. The basics form the core of your training path.

CAUTION:This is not a smorgasbord of advice; muck them up and the rest will be mucked up too!

#1 Diet is still Queen for toning the arms

Just like in previous posts, I talk about how individuals want abs of steel the same applies to other areas that you would want to tone and enhance. If you really want a set of toned and firm arms you need to appreciate the fact that your eating is Queen.

If you get your eating on track the rest of your arm toning progress will come so much easier. The way you eat influences how you train and more importantly affects the effectiveness of your workout. One can of soda (rather diet or regular) with lunch will take you about 30 minutes on the treadmill to burn off. Imagine if you replaced that soda with a bottle of water - it would mean your gym time would bring much faster progress.

Nutrition is also Queen because your body needs a certain type of fuel to function properly. Muscles only grow when there are good amounts of protein floating around so you should make sure you are getting enough every day. Similarly, if you aren’t eating enough quality energy foods you will find your gym workouts are slow and sluggish.

It is most important, however, to realize that it is nutrition that controls how much weight you lose. And this is an important arm toning point as you’ll now see in point number two.

#2 To tone your arms you must lose fat

Point one showed us that nutrition is queen but the reason why it is queen is because you need to burn fat if you want to have toned arms.

When one builds more muscle, that muscle needs fuel to continue to work throughout the day. As a result, this means that you will burn more calories because the needs of the muscle formed.

Many women have the misconception that toned arms are something you get by doing a certain style of weight training or exercise. They think the muscles are becoming tighter and firmer and it is this that makes them toned.

Wrong.

Toned arms come about when you burn the fat that is covering the muscle. The muscles are always toned; they are just hidden at the moment. Now I am not saying weight training and exercise are not important, they are. But it is a healthy eating that will allow you to burn fat the fastest and thus tone your arms like you want.

#3 The right exercise is crucial

When toning your arms you need to make sure you are getting a good amount of the right kind of exercise. For example, you need to have a good fat burning cardio workout and you need to have resistance training that will allow you to develop your muscles. Without a combination of both your arms will not be toned for a long time.


THE OBAMA EFFECT: TOP 10 BICEP AND TRICEPS EXERCISES

Here are my favorite exercises for working the arms and getting them nice and toned. Some are body weight exercises (meaning that the only equipment required is your body) and some you can need some light dumbbells or bar bell weights. I would start out with lighter weights and do more repetitions to be safe. Then increase the weights when you become more comfortable with the exercise and the exercise becomes easier.

1 - Bar Bell Bicep Curls
This should be the core bicep exercise in your bicep routine. It allows you to go heavy and is one of the easiest to do in terms of getting the technique correct.
How to - Stand with feet shoulder width apart and lift up the bar bell. Lift up your chest so that your shoulders are lower than your chest but your back is still straight. Curl the bar bell up to just above your pectoral muscles and slowly lower back down.

It is of paramount importance that your elbows do not move during this exercise. Make sure they stay solid next to your side.

2 - Skull Crushers
This is a tricep exercise that will pack on the progress if you do it correctly. If you don’t, it might pack on the injuries!
How to - Lie on a flat bench and take light bar bell. Lift the weight over your head with your palms facing the roof. Now shift the weight backwards so if you were to drop it it would land on the floor behind your head and so that your triceps are pointing behind you instead of straight up. In this fixed position, lift the weight up until you have a straight arm and then lower it slowly until you get a deep stretch.

3 - Alternate Dumb Bell Curl
The alternate dumb bell curl is a great biceps exercise as it allows you to focus on one arm at a time and gives the other arm a rest. For this reason you can handle more weight and perfect your technique at the same time.
How to - Take two dumb bells and stand with your back straight. Assuming the same position as in the bar bell curl, curl one dumb bell up to your shoulder as if you were trying to curl it PAST your shoulder. This gives a tighter contraction. Slowly lower the dumb bell and rotating it until it is in the resting position by your side; lift the other weight at the same time.

Tip - Make sure this exercise is down slowly and with extra control.

4 - Close Grip Bench Press
This exercise allows you to use a heavy weight in a safe way. However, it is slightly trickier to perform than it looks.
How to - Take a medium bar bell and lie on a flat bench. Push the bar bell up until you arms are locked and then lower it down slowly. Just before it hits your chest push it up quickly with a little bouncing motion for about two inches. This short stops and bounce stops your chest muscles coming into play here and keeps the weight on your triceps. It’s a great secret.

5 - Cable Curls
As you know I’m not a big fan of exercise equipment but the cables allowed me to build my biceps so fast I got stretch marks at one point! This exercise has been core in my biceps routine for a long time.
How to - It is exactly the same as the bar bell curl but there is a constant tension on your muscles because the cable is always trying to pull the weight back down. For this reason you will find it much harder to handle a lot of weight. Remember to keep your elbows still and your chest up.

6- Triceps Dips
Begin sitting on a step or chair with hands next to thighs. Balance on your arms, moving backside in front of the step with legs straight (harder) or bent (easier). Bend the elbows and lower body a few inches, keeping the shoulders down and the elbows parallel to one another and at 90 degrees. Push back up to starting position.

7- Static Arm Curl
Pick a weight that is a bit less than you would normally use for a bicep curl and hold one arm in the "halfway" position while doing 4 reps with the other arm. After 4 reps, hold that arm in the halfway position and do 4 reps on the other side. Repeat until you get to 16 reps total (8 each arm).

8-Side Tri-Rise
While lying on your side, place the bottom arm touching the shoulder and the top arm pressing against the floor. Try to push yourself all the way up until your arm is totally extended, thus giving yourself the maximum range of motion, and getting the most out of the movement. Go to muscle failure on one side, then switch to the other.

This is one of my all time favorite triceps exercises and has allowed me to make some significant growth.

9-One-arm Corkscrew Curl
One-arm Corkscrew Curl takes you through a huge range of movement on the biceps. With a dumbbell in each hand, start with your palms facing backwards, and twist your palms up as you do a bicep curl with both arms at the same time.

10-Overhead Triceps Extension
Hold both dumbbells overhead with your arms completely straight, then unhinge your elbows, bringing both dumbbells down behind your head. Lift them both back up to full overhead extension and repeat. If you have dumbbells that have flat surfaces, you can keep the dumbbells touching during the entire exercise.

Next week we will continue our series for the summer dress by addressing the shoulders. Do these exercises and you will have shoulder's like Halle Berry.

Until then It's A Process!

Charlotte Personal Trainer and Boot Camp

Thursday, April 2, 2009

The Summer Dress Workout Series: Toning up the Butt, Legs and Thighs For the Summer


Forget complex weight machines and endless leg lifts. This workout will have your legs looking like Tina Turner and your butt like Beyonce'. Explosive, multidimensional exercises target your inner and outer thighs, quads, and hamstrings in one dynamic shot. This workout is a fusion of martial arts, yoga, dance, and strength training that can be done anywhere — no equipment required! These moves demand focus and balance, engaging your core as well as your thighs.

Do this routine three or four times a week (12 to 15 reps and two or three sets per exercise, except where indicated)

1. Roundhouse Kick/Squat
Stand with feet shoulder-width apart, knees soft.

Hold fists under chin, palms in and elbows near rib cage, shoulders relaxed.

Pivot 45 degrees to the right.

Extend left leg out to side, pointing toes to the floor.

Do a roundhouse kick: Lift left knee as high as you comfortably can, turning outer thigh to face ceiling.

Extend leg, then retract it, keeping toes pointed.

Lower leg and pivot back to start, so toes point forward.

Squat down, keeping knees aligned with ankles.

Switch legs and repeat

2. Hip Extension with Circles
Stand with feet shoulder-width apart, shoulder blades squeezed together, hands on hips.

Keeping right leg straight, knee soft, lift left leg behind body, pointing toes, until you feel a contraction in your glutes (don’t arch your back).

Draw a four-point clockwise circle with your left toes, then repeat the circle counterclockwise.

Do all reps on left leg, then switch sides and repeat

3. Chair Pose/Back Lunge
Stand with legs and feet together.

Push hips back and squat as if you were sitting into a chair.

Keep knees over ankles, legs pressed together; extend both arms next to ears, keeping head in line with spine.

Hold for 5 counts.

Place hands on hips and step back with right leg into a lunge, keeping front knee aligned over ankle.

Hold for 5 counts.

Return to start and repeat from chair pose, switching legs as you lunge.

Do 5 reps per side.

4. Plie Squat with Lifted Heels
Stand with feet twice as wide as shoulder-width apart, toes and knees turned out, heels slightly lifted.

Extend arms out to sides at shoulder height, palms down.

Squat down, pushing hips back slightly and keeping knees over ankles.

Straighten legs, keeping knees soft and heels lifted; repeat.

5. Crescent Kick Over Chair
Stand an arm’s length behind the back of a chair, fists under chin, shoulders relaxed, knees soft.

Raise your left knee and draw an arc with your left foot, kicking it over the chair from right to left.

Switch legs and repeat

6. Warrior Pose/Tree Pose
Stand with feet together.

Lunge right leg behind you, turning right foot out 45 degrees.

Bend left knee 90 degrees.

Lift arms out to the sides to shoulder height, palms down.

Hold for 5 counts, gazing over front hand.

Raise arms overhead and bring palms together, then lower to chest.

Bring feet together and lift right knee to hip height, resting right heel on inside of left thigh; place hands on hips.

Hold for 10 slow counts.

Switch legs and repeat from start.

Do 5 reps per side.

7. Curtsy Squat/Lateral Lift
Stand with feet shoulder-width apart, hands on hips.

Cross right leg behind body and to the left so that inner thighs touch.

Bend left knee 90 degrees, toes pointing forward, then return to starting position.

Raise right leg out to the side as high as you can without shifting your hips; keep left leg straight and knee soft.

Return to starting position; switch sides and repeat.

Charlotte Boot Camp and Personal Trainer

Monday, March 23, 2009

BE A SMART "SPRING CLEANER" WITH YOUR WEIGHT LOSS GOALS

We are now officially 80 days within 2009 and a lot has happened. Most of us at the beginning of the year made a resolution or goal centered around weight loss or some body transformation. I would venture to say that probably some of you reading this right now have put those New Year's resolutions/goals back on the shelf to dust them off again next January 2010.

Well pull those goals, promises, resolutions, and commitments back out!!! It ain't over til the fat lady sing, and she's at the buffet line so it's gonna be a minute.

Since Friday was the first day of spring, and we are 3 months away from the bikini season, I thought it would be appropriate to reflect back on the last 80 days and get us back on track and rejuvenated for the next 80 to come.

I thought that we should do some spring cleaning and go through our personal closets to make some alterations to better our current circumstances before spring gets rolling and summer creeps up on us. Here are some suggestions with regards to the goals that you have set forth to see if they need to be adjusted, tweaked, or just flat out thrown out and started over.

As I posted on a previous blog entitled 10 Habits to Adopt For New Year's Resolution, the bottom line is that the most successful people in life are shamelessly goal driven. They know exactly what they want and have some sort of game plan to obtain it.

Let me repeat this last statement.

When you look at any successful person in life, rather sports, business, weight loss, etc. they are goal driven individuals. They know why they want to do something and harness that super motivation to figure out what and by when they want to go about accomplishing that. Furthermore, they plan and prepare for every possible roadblock they will encounter in their path to success.

With that said here are some tips to assist you with your spring cleaning with regards to your weight loss or body transformation goals. We want to be S.M.A.R.T. goal setters! This stands for specific, measurable, attainable, realistic, and time bound/ tangible.

Specific- Your goals should never be vague or broad because it leaves out the accountability factor of goal setting. For example, a lot of people, including myself, have made goals wanting to lose weight. In theory, great effort, but no cigar! Tell them what they won, Johnny. It is too broad and vague. How much weight do you want to lose? Put a number on it or a measurement. Do you want to lose weight, tone up, or both? When do you want to obtain this goal? Next month? Next year? By the end of the summer?

That's where a lot of us fail as goal setters, we don't want to put the goal into too specific of terms because it forces us to have to work towards a deadline which if we don't meet, forces us to have to look hard at ourselves and examine why we failed. No one likes to fail, at least the clients that I train. Goals are means to an end. Remember the most successful people in life are goal driven. They set a goal so that it gives them directions on how to get what they are seeking and wanting.

Measurable- The previous tip goes alongside of this one. Make sure that your goals are measurable so that you can track your progress and keep a close eye on what needs to be tweaked or adjusted. The more measurable you have your goals, the more feedback you have in which to use and evaluate progress, stagnation, or regression. Again it's all about accountability and direction with yourself.

Attainable- Be sure that the goal that you have set forth, you can achieve. This doesn't mean sand bag your goals. Aim low, but don't waste your time on something that you know you can achieve without any challenge and effort. At the same rate, don't set the bar too high because you're doomed from the start. Make sure that you set up a goal that is achievable enough to where there is some struggle and challenge to it so that when you do obtain it, the reward and victory will be sweet!

Realistic- Never try to keep up with the Joneses! Let me say that again and then I will explain. NEVER TRY TO KEEP UP WITH THE JONESES! What tends to happen is you attempt to obtain a goal that isn't designed personally for you. Realistic means that the actions associated with your goal are things that you can do. For example, if your goal requires you to spend 2 hours at the gym each day, that may not be a very realistic assumption. What tends to happen when a goal is not set in a realistic manner, the person becomes frustrated and they tend to fall off or quit the goal before ever obtaining it. Success breeds success.

Time bound/ tangible- For goals that have a natural ending (like outcome goals- which are the ones that we are discussing today if you are wondering), establishing a clear deadline for them adds an element of urgency and motivation. Trackability should also be included with time bound and tangible. All goals should be trackable so you can see what your progress is, either in terms of results you are experiencing, or actions you are taking. Tracking your goals helps you determine if you are going in the right direction and make any necessary adjustments along the way.

In addition, to the tangibility, make sure that there are some consequences if you are not able to obtain your goals. Pain sometimes can move us towards what we most desire. Likewise, add a reward as well to the tangible section so that you have something that you will enjoy once you obtain the goal. Why work if you aren't going to enjoy the fruits from your labor? If you write a reward and consequence with your goal, then it adds to the sense of urgency.

And finally, write down your goals and post them in areas where you most frequent. This is great for many reasons. Researchers have done studies that suggest that the more senses (sight, feel, auditory, smell, touch) used the more of a lasting imprint it has in the memory. With that said, if you write down your goals and post them everywhere, the goals become more realistic and aren't easily forgotten. (And as an added bonus...if you write it down, post it all over, and say it out loud daily...it increases the potential to obtaining that goal by 100 fold)!!!

Now that we have discussed a SMART Spring Cleaner, go back and take a look at the goals that you have set forth either recently or pull out the ones that were made for New Year's (heck it isn't too late to start back trying to obtain those) and put them in this format so that when summer gets here you will be turning heads and bringing SEXY BACK! YEP!!

It's A Process!

A. Lamail Spain

Charlotte Personal Trainer and Boot Camp

Monday, March 16, 2009

Burn Fat and Keep It Off For Good

The other day, one of my clients and I were talking about her goals and her expectations with regards to the program that we have designed. The topic came up AGAIN that she didn’t want to lose her butt all she wanted to do was lose and tone up her stomach as well as she wanted to slim down her waist. I immediately tried to educate her on spot reduction and the myth that has been around for centuries with regards to weight loss and body transformation.

Today we are going to explore this topic once again and see if really there is truth to the concept that a person can workout a particular body part or parts and reduce that without losing in any other area.

Myth #1 If I concentrate on the one particular area that I want to lose weight, I will see the results that I am looking for

This myth starts our little conversation. It is the theory of spot reduction. Spot reduction is simply the idea that if you work a specific muscle group you will decrease the amount of fat in that area. The most popular body part examples are seen when clients come to me wanting to get that J-Lo/ Beyonce’ butt, those Tina Turner legs, or those abs like Terrell Owen (yeah T.O. body I would die for!). These people main focus is on a particular area in which their efforts are to either enhance that area or lose the excess baggage that is currently around or on that area.
In reality, there is no such thing as spot reduction. You will never attain a flat stomach just by performing abdominal exercises.

Let me say that sentence again for those that are skimming this article: You will never attain a flat stomach just by performing abdominal exercises.

The reason for this is simple: the muscle is underneath the fat. So when you go to the gym (which if you have been reading my blog posts you have canceled your memberships and are currently working out at home) you see this everywhere. The guys that go to the gym and do the same chest and stomach routine over and over to still look like Bookman off of “Good Times”. Many people compare fat to the layers of an onion. Rather than disappearing from a particular place, it comes off layer by layer from the whole body.
Moreover, the way fat is shed is different from person to person. It tends to go from the most recent place it appeared. If your tummy started gaining first - this will be the very last place for the fat to disappear from. Sorry!!
This is why, for example, a man may complain of getting too thin in the face - and yet still have a small 'spare tire' around his waist. Or a woman may complain of a smaller bust, and yet the hips may have barely moved in inch.

Myth #2 I can do ab work and it will reduce fat around my stomach

Um wrong! Sit-ups will definitely strengthen your abdominal muscles, but sit-ups alone will not get rid of the layer of fat that is covering the muscles. To lose fat anywhere on your body you need to burn calories by following a program that involves both cardiovascular training and weight training.

Let me repeat that statement once again! To lose fat anywhere (butt, legs, stomach, back aka back boobies) you need to burn calories by following a program that involves both cardiovascular aka cardio training and weight training.

In doing so, you will decrease fat stores throughout your entire body, including the problem areas that you are so desperately wanting to get rid of.

You may notice that you sometimes lose fat in some areas more quickly than in others; this is simply due to a genetic selective pattern rather than a particular type of exercise. It is a well known fact that men tend to gain weight in their stomach region, whereas women tend to gain weight in their butt, thus the old comment about men being shape like apples and women being shaped like pears when they gain weight. If fat was mobilized, or used from the stores near the exercising muscle, then you would expect both men and women to lose weight in the same areas when following a similar program. However, losing weight in the butt is much more difficult for women than it is for men. Sorry Miss Jackson!!!

Myth #3 Muscle will eventually turn into fat if I stop working out

Another common myth is that muscle gained during a strength training program will turn to fat once you stop strength training.

Muscle is muscle and fat, or scientific term adipose tissue, is fat. It is like comparing apples to pears. Pun intended. They tissues are two different tissues which are completely independent of each other. If you stop weight training, your muscles will shrink because the stimulus to increase or maintain their size is no longer there; but by no means can they, or will they, turn into fat.

If you feel your body is becoming less toned or what I sometimes hear most men and some women say to me “soft” it is simply because your proportion of fat to muscle has changed. Fat, although you may not have gained any more of it, is now dominant simply because you have lost muscle. Another possible reason for the change is a common problem that exists with many people, primarily athletes and which happened to me once I finished playing college football. The problem is that they stop exercising, but maintain their eating habits, and thus slowly begin to put on weight.

You should see some of my friends that I played football with in college “Holy Jesus! Who is that?”

If you had been exercising but stopped, be sure to make dietary changes to compensate for the decrease in daily energy expenditure. As I was telling one of my newest clients this weekend think of the analogy of your body being a bank account. If you spend more money (energy) then you deposit then the result is a small bank account i.e. weight loss. But, if you put more money in (calories) but never go to withdraw any of it out then you will have a FAT bank account.

The Truth

Here's the skinny of the matter! There is very little you can do to influence specific fat distribution. Exercise should always be a part of any fat loss program -but vigorously exercising a specific body part will not have any influence on local fat in that area. This myth has been debunked again and again. One should enroll in programs that give them the best of both worlds- have strength and cardio training components in them. Boot camps and cardio kickboxing classes are great way to accomplish this.

It can be very frustrating but everybody is different. Stay committed to your training and nutrition - and don't be dissuaded by the commercials and images that show perfectly proportioned clones. Understand how your body works, and set achievable goals accordingly.

It’s A Process.

A. Lamail Spain

Charlotte Boot Camp

Monday, March 2, 2009

Come In Like A Lion with Your Fitness- How to Shovel Pain-Free

I have been told that usually March comes in like a lion and goes out like a lamb, and with the looks of things we are in the first couple of days and he is as furious as Scar from The Lion King. We’re officially in the midst of one worst winter storms here in Charlotte. I must admit, if there’s one thing that bothers me the most about the winter (besides the sickly cold and lack of natural light), it’s the number of people who hurt themselves shoveling snow. I can’t tell you how many clients of mine have tweaked their backs in their zealous attempts to keep a clear driveway.

Today I am going to reveal my top safe shoveling secrets. For those of you who do not live in Charlotte like me, you still need to know this information too. Why? Because with the global epidemic that is climate change you really never know when snow is coming your way. I was in Montana this past holiday season and the townies were talking about how they had suffered one of the worst winter storms in his 25 years of living there.

So, without further adieu, here are my top five safe shoveling tips:

1.) Perform a Proper 5-Minute Warm-up Before Shoveling

Just as very few people properly warm-up before intense exercise, so do many people fail to get their bodies ready for the rigors of shoveling snow. Let’s face it, snow, especially when it’s wet, is a real beast to move around. And if your body is tight and cold then you will dramatically increase your chances of short or long-term injury.

I have created a great shoveling specific five-minute warm-up to get your body ready to rock. There is a special emphasis on opening up the hips and chest to save your back and shoulders, the two most commonly injured areas of broken down shovelers:

Perform each exercise in the following warm-up circuit at a slow, controlled tempo for 50 seconds with a 10 second rest and transition between exercises. Do this warm-up indoors to better increase core temperature and total body blood flow:

Exercise#1- Stationary High Knee Run
Exercise#2- Jumping Claps (modified jumping jacks with arms moving across chest level, palms facing)
Exercise#3- Alternating Forward Lunge, Overhead Reach, and Twist
Exercise#4- Alternating Lateral Lunge with Opposite Hand to Toe Touch
Exercise#5- Prisoner Squats (hands behind head with finger interlocked)

2.) Split Your Stance When Shoveling

Back pain is probably the biggest complaint for avid shovelers. In most cases, a sore or tight back stems from restriction at the hips (see the warm-up above to best remedy this). More specifically, using a parallel stance puts your lower back at a greater risk of injury due to the greater likelihood of excessive flexion of the lumbar spine that often leads to back spasms in the short run and herniated discs in the long run. However, the simple switch to shoveling with a split stance, where one leg is forward and the other leg is back, will not only help prevent this hyper flexion while bending over and moving snow, but will also actively stretch and open up those tight hips at the same time. Be sure to keep things in balance by doing an even number of shovel strokes with both legs forward by alternating every 10 reps or so.

3.) Point Your Toes In Same Direction of Shoveling

Just as I instruct my athletes to pointing their toes in the new direction that they are intending to run in whenever they are changing direction, so is true for someone that is shoveling their driveway. This is a continuation of the last tip. Even when you split your stance, you can be susceptible to injury whenever you perform a rotating back extension (e.g. a shovel toss to your rear). So, to further bolster your body, be sure to always shovel snow in the direction that your toes point to minimize excessive spinal rotation that can literally wrench your back.

4.) Shovel EQUALLY to BOTH Sides

This is a further continuation on the last two tips. Another big mistake people make is that they always shovel to their strong sides causing further strength and flexibility imbalances that can put your body at greater risk for injury. So, we now know you want to split your stance and shovel in the direction your toes are pointing, but you should also be sure do an equal amount of shovel tosses to your left AND right. Do 10 shovel tosses to your left with your left leg forward and then do 10 shovel tosses to your right with your right leg forward. Repeat until your driveway or sidewalk is crystal clear.

5.) Buy a Condo

This is my personal favorite, and no, I’m not joking. The great thing about a condominium/apartment community is that they do all of the outdoor maintenance for your home, including shoveling. This has saved me so much extra stress and time, and if it is a viable option and you live in a harsh winter climate, make the smart move and get a condo. It’s hard to get hurt shoveling if you never shovel.

The aforementioned tips will go a long way in keeping your body as bulletproof as possible during the next blizzard. Seriously, it’s not really cool to get hurt shoveling. It’s a sign of an even bigger problem: being overweight and/or highly de-conditioned. And if you do get hurt shoveling, be sure to lie when some asks why you’re in a wheelchair. Just tell them you got hit by a snow plow truck, it makes for a better story and your co-workers or friends won’t rip on you for the rest of your days, ha!


Charlotte, NC Boot Camp and Personal Trainer

Sunday, March 1, 2009

Celiac Disease: An Interview with Rita Jackson


Tell me a little about yourself and how you were diagnosed with Celiac Disease.
My name is Rita Jackson and I have had Celiac Disease for 10 years now and have been on a gluten free diet for 9.5 years. Having Celiac Disease, has been a true BLESSING for me because it has saved my life. How, my body is not subjected to eating the additives and chemicals that are being added to our foods, which forces me to eat and be healthier. But most of all God has allowed me to educate others about the importance of what types of foods they are eating.

I was 36 when I began experiencing some itching on the palms of my hands. I didn’t pay that much attention to it, because after a while it went away. By the end of the week the itching began to spread to my legs, but the odd thing about it the itching would arise at the end of the day when I undressed. The itching was to intense, I was visiting the emergency room at least 3 times a week connected to a Benadryl IV. As time went along, my health took a turn for the worst, because my muscles and joints were being attacked, I was experiencing fatigue, and I lost 17 pounds in about a week and a half, which caused me to be somewhat immobile. His went on for months. I was diagnosed with Lupus, which turned out to be misdiagnoses. So, it was back to the “drawing board” for me. While all this was going on I was eating only eggs, drinking water and some milk because I had a strange felling it was something I was eating. I made an appointment to see another doctor who ran some allergic reaction tests using my blood. When the results came back it stated I was allergic to grass and wheat. I was astonished to know I was allergic to wheat, because I had been eating wheat all my life. When I questioned the doctor about me having an allergic reaction to wheat, his response was, “Some people do and it’s not a big deal.” I was not satisfied with that answer, so I began searching the internet for answers, and posed the question to my sister in-law who is a nutritionist, who discussed going on a gluten free diet, and told me about Celiac Disease. Well, this went on for 3 years, with no real diagnoses, until 2003 when I moved to Durham North Caroling and a doctor in Chapel Hill performed an intestinal biopsy that determined I had Celica Disease. (Although, I had helped the healing of my intestinal lining, I still posed signs of this disease.)


What are some of the challenges that you have had to face with dealing with Celiac Disease?
When I was first diagnosed with Celiac Disease the biggest challenged I faced was eating out at restaurants and at parties. I was so afraid to eat anything because of suffering intense itching and abdominal pain, due to gluten and other food additive cross contamination. I was afraid to question the waiter or waitress about items of the menu because I felt as though I was imposing upon them. (That ended soon) The second challenge for me was attending parties of all kinds. People would serve food that I knew I couldn’t eat and which was a drag, so I would end up drinking water, because I could not drink any the sodas or alcoholic beverages served. (I solved this problem by eating before I went to the parties or bringing my own food.) The third challenge is having more joint pain now than before which at times can cause slight physical limitations. Another is I have to read every food label before purchasing the item even if it is listed gluten free, because some companies change their ingredients from time to time. Finally the biggest challenge for me was finding gluten free foods, the cost, and purchasing gluten free foods that tasted good with out wasting my money. I can’t even express how much money I spent over the years on gluten free products that tasted awful, but if I had to estimate I would say over a $1000.00 or more.


Walk us through a typical day before you were diagnosed with Celiac Disease?
Before, I was diagnosed with Celiac, I was eating healthy, every active. I was able to eat anything I wanted, especially my favorite (BREAD). I guess you can say my life was “normal” to me because I had very little limitations in what I could eat and physically do. I was able to go out to any restaurant with friends or family to eat, and did not have to think about what I was going to eat.

Did you find it a difficult transition from a wheat-based diet to one free from wheat?
When I was first diagnosed I found it very difficult to transition from wheat and gluten based diet. One of challenge I faced was finding the right type of pasta with the right type of consistency I could make Lasagna and macaroni and cheese with. But the biggest challenge was finding the right bread. I went many 8 years without eating bread because I could not find bread that tasted good. I just find two types of breads last year that are perfect to my liking.

How is it different now that you know what to do or how to eat?
I’m not literally starving myself anymore, because I have a wide variety of foods to choose from, ingredients to cook with and cookbooks to show me how to make delicious nutritious meals and deserts. Also, I know which products to purchase now with out wasting my money.

What is the typical grocery bill like for someone that has Celiac Disease?
The typical grocery bill for me in the beginning was about $100.00 and went down to $80.00 to $74.00 and continues to go down. I have learned where to shop and call grocery stores, health food stores and check Glutenfreemall.com to see if any of their gluten free items are on sale. One other thing that really helps is Glutenfreemall.com offers points from products purchased that can be used towards purchasing other foods. This cuts the cost a little.

How did you learn how to maneuver around altering your lifestyle since having Celiac Disease?
Maneuvering has come a lot easier now for me than it use to be. Restaurants are offering more gluten free meals now which make it easer to go out with friends and family as long as it’s a restaurant that serves gluten free food. Going to parties is also easier now, because I just brought two or three items to the party that I could eat. I still have to be careful to avoid cross contamination at restaurants and at home.

I know when I went into the local grocery store to shop for Gluten-free products, the only thing that I was able to find was two margarines and some brownie and muffin mix. How difficult is it to shop and does it gets better with time and experience? In the begging it was difficult to find gluten free products, I was finding a few items just like you did and that I didn’t know how they tasted. But within the last 2 and half years it has gotten easier because more grocery stores are sailing gluten free items and some grocery stores have their own gluten free products now at reasonable prices.

Do you eat out a lot? How do you plan for trips or vacations?
I eat out every once in a while. I have to admit that sometimes when I do go out to eat, I am still scared that I might encounter some cross contamination. I only go out once every three months and sometimes it’s not that much. As far as vacations and trips, I carry my own salad dressing with me for salads and I take a lot of my GF non cook foods with me and snacks, I look up restaurants before hand that serve gluten free foods, and I have cards in different languages that explains I am on a gluten free diet and if they have anything I could eat.

What about your social life has it changed since being diagnosed with Celiac Disease?
My social life has changed a little, I don’t get asked out to dinner by girlfriends as much as I use too, unless I choose the restaurant. One of the most difficult problems is if I do go out to eat with friends and a “new” person comes with us and doesn’t know about my condition and ask me why I can’t eat a certain food, and I explain to them why, the others act as though they are irritated with me because they don’t want to hear about it anymore.


What would be some advice or encouraging words that you would like those that are reading this interview to know about Celiac Disease and how to deal with it?
I would like for everyone to know that having Celiac Disease is not a “curse’ but a Wonderful Blessing that saved my life, because I love to eat and I could be worse off if I had not been diagnosed. The best way to deal with celiac disease is to get more than one or two support systems. Find a doctor that knows about the disease and don’t accept more than one or two diagnosis that doesn’t connect with your symptoms. Search the web for celiac groups, chat lines ask companies if they could mail free samples of foods to taste and, attend gluten free food fairs.

What grain alternatives do you like cooking with?
I like cooking with Tapioca flower and rice flower.

I know we have talked a bunch before this interview about Celiac Disease, and you are the primary reason why I have taken an interest with learning more about this disease and trying to write and educate others out there about this disease. How did you get so knowledgeable about Celiac Disease? Did someone help you with gaining so much incite with Celiac Disease?
I had to do all the research myself, and I have not stopped because more information about Celiac Disease and celiac products is continuously brought forth every day. I spent about 3-5 hours online looking up information about celiac disease and companies that sold gluten free products, and now I spend about 3 hours or 2 looking up information and downloading new information and taking this information and creating it into a small pocket size booklet that I can carry around with me.

Where could someone go if they wanted more information about support groups or information to learn more about Celiac Disease?
If someone wanted to know more about this disease they should go to GlutenFreemall.com has books and your can subscribe to their newspaper for up to date news regarding Celiac, http://www.glutenfreeclub.com, celiac.com, glutenfree.com and glutenfreeraleigh.com. They can also attend workshops in their areas that teach about Celiac Disease.

Off the top of your head could you give those that are reading some quick tips or recipes or strategies that you have found that are successful that you use with preparing your food?
One food product that I missed the most besides bread was cake. I purchased an Xpress machine I saw on TV. Some of you may have seen it. This machine has allowed me to make individual cakes shaped like tacos with no oil or butter. I use Pamela’s gluten free cake mix and take out the oil and just use one egg and water. The Xpress machine uses air to make the cake rise. This cuts out a lot of calories and makes the cake fluffy.
There are so many foods items I can make with these individual cakes, such as Suzy Q’s I slice each cake through the middle and top with whip cream and replace the top portion. I also do the same and make it into a Chocolate Strawberry Short cake, just add whip cream and strawberries. My mother and I also came up with a healthy Crunchy Vegetable Shrimp Salad. You need sweet purple onions, celery, cucumbers, carrots, and shrimp and gluten free Italian salad dressing. Allow the vegetables to marinade in the dressing over night, do the same for the shrimp in another container. Next drain the dressing off the shrimp and vegetables and mix them together. Serve over a bed of lettuce. I have SECRET gluten free chocolate chip recipe but it will remain a secret.

On cooking, what is your favorite gluten free recipe - is there something you regularly eat at home, or a reproduction of a gluten-full dish you are particularly proud of?
My favorite gluten free recipe is the Crunchy Vegetable shrimp Salad. I am proud of my chocolate chip cookies right now, but I just devised a gluten free stuffing for Thanksgiving. I use two gluten free products to create this stuffing.)

I know that we have talked in length about the “trial and error” that you painstakingly had to go through in regards to finding foods and brands that you liked over those that either tasted nasty or just wasn’t that good to use for prepping your food. Are there any brands that you highly recommend over others?
Cause Your Special cake mix and pancake mix, Dr. Schar Classic Gluten-Free Rolls (Hamburger Buns) The Grainless Baker Gluten-Free Hoagie/Submarine Buns, Pamela’s Gluten free cake mix, and brownie mix. WaldenFarms.com salad dressings, Gluten-Free Pasta Tagliatelle, and Glutano’s pretzels. UTZ chips (the salt content is too much for me.) Perdue chicken in the individual packages is gluten free.

Is there any food that you particularly miss?
Yes my mothers Thanksgiving stuffing, and macaroni and cheese.

Would you go back to a wheat-based diet if you could?
No, I enjoy the foods that I eat now, because they are healthier and eating this way helps me to pay more attention to my diet.

What is your favorite piece of cooking equipment?
Last year I purchased a coking set from Salad Master that helps retain the nutrients in my foods. I also like my rotisserie.

Do you have a favorite cookbook (apart from your own, of course!) or do you tend to cook by eye?
I tend to cook a lot by eye. I love to experiment in the kitchen when I have the time.

What is always in your fridge?
What is your single most-used ingredient? As far as gluten free products that are in my fridge, Smart balance butter, gluten free corn meal, rice flour tapioca flour, Hormel gluten free lunch meats, lettuce, and other vegetables, and gluten free yogurts.

What do you serve at Thanksgiving (or other major festival, such as Christmas, which would be the big food festival here)?
For the holidays, I serve Butter Ball gluten free turkey, collard greens and cabbage mixed together, gluten free corn bread and stuffing, gluten free mac and cheese, gluten free potato salad, and for desert gluten free chocolate cake, and sweet potato pie. For other occasions, I use me rotisserie to cook chicken, and then I add BBQ sauce on it and let it cook for 10 minutes in the oven. Any food product I add to my food must be gluten free.

Do you ever have a culinary disaster?
I use to have a lot of culinary disaster, but now I have very few. Most of the time, the disaster occurs when I am trying to create a new dessert.

How do you research a recipe book?
Do you start with a theme, or does a theme become apparent as you find interesting recipes? I usually search for a theme.

Do you - or your family - get bored of testing the same dish over and over?
Yes, this has occurred many times, which is why it is important to devise many recipes to keep me from skipping to many meals, and to keep my husband from eating too many processed foods.


What trends do you see for the future of the gluten free world?
I see that there are going to be more gluten free products sold in grocery stores and gluten free restaurants, and gluten free foods sold at lower prices. I was hoping for a home test to detect celiac disease, which is going to be on the market this year.

Do you think it is getting easier?
Yes have celiac disease is getting easier in certain aspects, such as learning how, and where to eat. The physical aspect can be challenging at times when coming across contaminated food.

Wednesday, February 25, 2009

Charlotte Personal Trainer Reveals 10 Reasons NOT to Go to the Gym and Miss the CIAA

Since I am here in Charlotte North Carolina, I thought it would be appropriate to blog about the infamous Central Intercollegiate Athletic Association tournament which is better known as the CIAA that is going on right now and how those that are reading can still enjoy the festivities as well as get in their workouts throughout the week. This year marks the 64th annual Central Intercollegiate Athletic Association (CIAA) Tournament which starts from Feb. 24 to Feb. 28, 2009. It is one of the largest and financially successful basketball tournaments in the United States. The annual tournament showcases athletic competition in men's and women's basketball during five days of play culminating with the championship game. Long before the civil rights initiatives of the ‘60s and the affirmative action activity of the ‘80s and ‘90s, the CIAA provided America with some of its most legendary sports personalities. And it offered blacks a choice for education. Today, the conference and its member institutions continue to provide opportunities for every generation. Historically Black Colleges and Universities or HBCU’s changed the face of our culture and the CIAA helped lead the way. There will be lots to do during this week of event from day parties to night affairs, from family oriented events to concerts, from Greek step shows to comedy shows. The CIAA has something for everyone.

This year's CIAA festivities are going to be hotter than ever. And I wanted to make sure you are in the mix as shallow or as deep as you desire. Therefore, I have posted some things that can help you while you enjoy this historical event. Time is of essence especially when you have an itinerary to stick to. I know that the gym is the last place that will probably want to be,and you shouldn’t allow this event to throw you off of the goals that you have set forth for yourself. As a result, I have come up with some tips on reasons not to go to the gym and not miss your CIAA weekend, but still get in your workout. It’s the best of both worlds.

I remember the days when I used to workout at a gym exclusively.

I used to think it was absolutely necessary to be in a gym to get results- that a good workout required you to be in a health club or weight lifting room of some sort.

Today I find myself at the best point of my life, from both a business and fitness standpoint, and I haven’t stepped a foot in a typical gym for 6 months now.

In fact, I workout exclusively at home or in my boot camp training center, and all I have at these two places is space and the following training equipment: bands, dumbbells, kettlebells, sandbags, med balls, and a couple other user and budget friendly implements to mix things up from time to time.

It’s crazy when I think about it… the overall quality of my life dramatically began to improve as soon as I stopped going to the gym.

Here is a brief list of some of the things that have happened to me in the last 6 months since I stopped going to the gym:

- I now maintain a single digit body fat percentage with abs popping year round

- I have seen better results with my physique since using my own body weight and resistance bands than I did by using barbells and dumbbells.

- I get in at least six high-quality, distraction-free workouts per week (sometimes as many as 10-12)

- My concentration and focus is better which results in a better workout without spending half the time that I did with going to the gym (that includes travel time and actual workout time).

Now, I don’t mean to imply that not attending the gym anymore was the only reason for the dramatic turn of events in my own life.

However, it is now clear to me the sheer act of breaking from the norm and NOT doing what everyone else seems to do has set me on a distinct path of success- the road less taken if you will.

After some thought, I put on paper what I feel to be the top 10 reasons NOT to go to the gym. If you take heed to these suggestions then you will get the best of both worlds which equates to getting a great workout in and not missing out on the fun and festivities at the CIAA tournament:

1.) Needless Travel Time

Most of us live at least 5-10 minutes away from the closest gym (some people live 20-30 plus minutes away). This means that a daily gym workout will cost us at least 10-20 precious minutes in wasted travel time. Add that time up over the course of a week and you are looking at losing at least 1-2 hours going to and from the gym. And that’s not including any additional time changing clothes in the locker room or getting caught in conversation with people you know.

2.) The Sheep Mentality

It’s sickening to go to the gym. I truly believe the example that most people set will make you worse. Everybody is doing the same thing. Most men and women are just sheep- slaves to all of the misinformation provided in the form of sensational fitness magazines and infomercials. People just go to the gym and do whatever everybody else is doing.

Most women are cardio queens spending hours at a time on ellipticals, bikes, and treadmills- sadly getting nowhere fast. Ladies you need to start doing some resistance training and cut those cardio sessions down to 20 minutes of intense interval training to burn that stubborn hip, thigh, and belly fat that is holding your sexy back.

And then there are also those meathead guys who only work their mirror muscles (abs, chest, biceps) while taking extraordinary long rest periods between sets of upper body isolation exercises. These oversized morons often bench in excess of 300 lbs but probably couldn’t perform 10 perfect, full range of motion push-ups with their body weight if their life depended on it.

When in doubt, DON’T do what everybody else in the gym is doing because it’s not working!

3.) Needless Waiting Time for Equipment or Space

I remember when I used to workout at a gym that I would spend about an average of at least 15-20 minutes per workout waiting on a piece of equipment or a certain space of the gym to complete my daily routine. Not only does this waste a bunch of valuable time and create a detrimental roller coaster of warming-up and cooling-down, but this long stop and go format is completely counter productive to the appropriate alternating set format and work to rest ratio to burn fat and lose weight fast- the main goal of over 90% of fitness enthusiasts.

I have found the most effective strength training protocol for fat loss to be a 50-10 (50 seconds of work, 10 seconds of rest and transition) Five-Exercise Total Body Strength Circuit. Frankly, there is no way you can workout in this format at the typical overcrowded commercial gym when people are constantly getting in your way and hording your training space and equipment.

Build your own gym at home so you and you only control your workout environment.

4.) Sickness and Disease

Let’s just be honest about this- gyms are cesspools for sickness and disease. Most overworked, burnt out trainers working at the typical failing health club are forced to double dip and clean up the gym at the end of 8+ hour workdays. How much energy do you really think they have left to thoroughly clean and disinfect equipment that hundreds of people have sweat and dripped on all day long?

Beyond catching the common cold, there are some other real serious things that have been spreading at gyms like wildfire like the recent merca staph infection epidemic.

Stay healthy and crank it at home!

5.) Annoying People

This is probably the biggest reason I no longer go to gyms: people are so friggin’ annoying! My workout time is my time and my time alone. I don’t want to talk to anyone and I don’t like being interrupted while I’m working out.

For most people going to the gym isn’t about getting results, it’s about socializing. Plus, I have always felt like a caged animal at a zoo during my workouts with people rudely gawking at me while I’m getting after it. Sure, my workouts utilize a host of unique and advanced exercises and they are often disturbingly intense, but it’s just a pain in the arse to have people looking at you like you are crazy. To me it’s crazy that I get better results in brief 20-minute sessions than the typical gym rat who wastes 2 hours a day getting nothing accomplished.

But that’s not the worst part- the worst part is when people interrupt you mid-workout to ask you questions about your training routine. Sorry- go pay for a trainer to give you advice. I’m there on a mission, not to reeducate. That’s reserved exclusively for my boot campers and my one on one client.

Plus, I remember one time at the YMCA when a trainer came up to me asking me to “please keep it down” during a set of power cleans. Needless to say, I gave him a snarl like a dog getting a bone yanked away from them. I make noise when I workout- lots of it- lots of guttural, animal sounds. Most gyms can’t handle this- so I have created my own little training exile at home so I can scream and blast my music disruption-free!

6.) Expensive Memberships

What a sham! Paying money for a place to workout. Isn’t your current rent or mortgage enough of a monthly overhead! Plus, these scammers lock you in for long-term agreements that mean that you’ll probably still be training at the gym when your hair goes gray. They don't want you there because the more people that come + the more people that use there equipment= them having to repair or replace the equipment that is frequently being used which equates to new machines and money that is coming out of their pockets. In laymen's terms = Total BS.

7.) Useless Equipment

Machines suck- I haven’t used a machine in years. They don’t allow your body to train that way it was designed to move and function and they cause many overuse injuries.

If you want to be lean, tight, and muscular, all you need is your body weight, some bands, and a few free weight options like dumbbells or kettlebells to get the job done at home or on the road.

Every couple of months I treat myself to a new training tool (I have been enjoying sandbags and resistance band training as of recently) to mix things up and keep my workouts fresh. It’s pretty cool to slowly build you own budget-friendly personal gym by adding new implements every so often- I highly recommend it!

8.) Lack of Open Training Space

This one’s pretty simple. Idiot club owners focus on all the frills with substance by filling the training floor up with overpriced, oversized machines that take up all of the prime real estate. Ever try doing a walking lunge in the typical health club? The last time I did I winded up tripping on a loose muscle clamp and landing on my kiester.

All you need is space baby- space to move freely and explore your own body’s capabilities.

9.) Crippling Dependence

I mentioned this earliest- gyms force you to create a dependence on them. If you are used to using machines, you feel lost when you travel and can’t access the same equipment. In most cases, people figure “what the hell, I’ll just take some time off until I get back home since I don’t have any gym access out here.”

I can personally guarantee you that I can break you with your body weight far before I can break you with any machine- and your body weight can go through customs too! So, show yourself that you can get results without the gym. I promise you that the best workouts of your life are waiting for you at home or in new places like a park, beach, hotel room, etc. Step outside the box!

10.) Bad Trainers

Sorry- most trainers SUCK- they get certified by these money-hungry certification agencies that don’t provide no support with program design that’s more ancient than Larry King. And they get paid squat with no true incentive to get clients results.

When you go to the typical gym for personal training, you enter a factory. They are trying to get you in and out. They don’t care if your reach your goals nor do they have the desire to build lasting relationships with you. They just need to hit their quota- you are just another number for them.

I can’t tell you how many times I have been sick to my stomach seeing some jackass personal trainer getting paid $60/hour to talk to some overweight client while he or she walks gingerly on his or her cardio machine of choice. Personal training these days is really a crime to humanity- it’s really only just a glorified therapy session.

Join a fitness boot camp in your area that creates a fit community- a culture of success. I know a ton of great boot camp instructors all over the world- personal trainers that I network with that can get you better results for less than a third the cost of typical personal training rates. If you can’t get it done at home on your own, look for the trainers that will get you body and life changing results in less than half the time.

Man, when you really think about it, why would anybody want to go the gym if they could easily set-up their own dream gym at home (think basement, den, garage or living room)?

I mean if you are the type of person who is motivated, empowered, and dedicated enough to consistently workout on your own, it appears that going to the gym may very well be the dumbest thing you can do.

And if you need the support and motivation of a workout buddy or can’t or don’t want to work out on your own, the typical gym still falls in short in providing a results-based, cost-effective solution.

I have been intensively working out since I was 14 and I have had a lot of time over the years to develop some incredible perspective on exercising for general fitness.

And I can honestly say that if you are serious about getting results, both inside and outside of your workouts, your best move is to avoid the gym like the plague and build your own portable home gym or to join a fitness boot camp with a proven track record of unmatched results.

I hate the gym.

It’s such a joke.

It’s such a waste.

It’s such a cop out.

I can only hope that I shed some light on what might be holding you back- both in regards to your fitness and in your own life in general, but more importantly that could effect you from wasting time in the gym when you could be enjoying yourself at the events that are hosted by the CIAA.

Break outside of your comfort zone.

Step outside of the box.

Take the road less taken and have the body and life-changing results to show for it. Workout on your own and stay away from the gyms and enjoy the CIAA.

It’s A Process

A. Lamail Spain

Personal Trainer and Boot Camp in Charlotte, NC

PS- Be sure to post below some of the things YOU hate about the gym so we can all share in our fitness frustrations!

Monday, February 16, 2009

Charlotte Personal Trainer Creates President’s Day Workout for President Obama

This President’s Day clearly signifies a special moment in history. Regardless of your political views, the recent election of President Barack Obama has brought about change. Though we’ll have to let President Obama’s accomplishments in office dictate what type of change it will be, it is very clear that this is a man who was born to lead. Obama has an undeniable aura about him, a certain calming confidence that is truly contagious. These are traits he will surely need in the face of a continually dwindling economy and the many other challenges facing our world.

Seriously, how can someone handle to stress of being the leader of the free world? I can’t even begin to grasp the scope of something like that, can you?

One thing that has always struck me about Obama is his relentless daily workout routine. He plays a ton of basketball and puts in his 45-60 minute workout day in and day out. He claims it sets the tone for his entire day- that it gives him the energy he needs to grapple with the world’s problems.

I run Alpha II Omega Sports Performance, and I can personally vouch for Obama in this regard. My physical fitness sets the tone for everything I tackle in business on a daily basis. I train hard and I never miss a workout. I am always consistent with working out each morning after training a couple of my clients. I bring this same intensity and persistence to my company. And I can honestly say that my ability to mentally and physically stick to my routine has prepared me for any and all challenges that I may face. Everything just seems “easier” in comparison to a killer total body workout. My motto is simple, if I ask my clients to do a particular exercise I should be able to not only do the exercises but also go through the same rigorous pain and struggles that they may be going through during the time they are with me. I have told a lot of you before that when I work out sometimes I have to crawl off the floor because of the level that I push myself to when training. I have had people come up to me in the gym asking what sport I was training for due to the intensity and anguish that I display when I go through my workouts. I truly mean that.

Now, I am just going to assume that there are going to be some days when President Obama might not have time to get in his typical 45-60 minute workout. After all, since the first 100 days seem to set the tone of each presidency, Obama is going to have a pretty full plate these days!

So, I am going to lend my expertise in this regard to cut Obama’s workout routine by more than half to keep him on track in case any last minute issues may arise. I personally guarantee this will not only help him maintain, if not increase, his current strength and conditioning level.

And I am going to go ahead and further simplify the process for Obama by designing body weight based workouts involve nothing more than resistance bands and dumbbells that can be done in the comfort of the oval office.

Furthermore, every workout will start “outside in” by first recognizing how much time President Obama has to workout each day and then matching the appropriate workout for that time frame.

The President’s Day Workout- Obama Style

- Perform all strength workouts on Mondays, Wednesdays, and Fridays
- Perform all cardio workouts on Tuesdays, Thursday, and Saturdays
- Play some hoops anytime you can get

If Obama has five minutes to workout:

Strength Workout- Continuous Work: Perform max rounds of 10 reps of an upper body exercise (push-ups, rows, pull-ups, dips, etc.) and 20 reps of a lower body exercise (squats, deadlifts, hip extensions, lunges, etc.) for time.

Cardio Workout- Intervals: Select one body weight cardio exercise (stationary running, jumping jacks, squat thrusts, alternating split jumps, ice skater jumps, Burpees, etc.) OR one total body exercise (squat to presses, deadlift + curls, lunge + curl to press, swings, etc.) and perform 20 seconds on, 10 seconds off for four straight minutes, followed by a one-minute rest.

If Obama has 10 minutes to workout:

Strength Workout- Continuous Work: Perform max rounds of 10 reps of an upper body exercise (push-ups, rows, pull-ups, dips, etc.) and 20 reps of a lower body exercise (squats, deadlifts, hip extensions, lunges, etc.) for time.

Cardio Workout- Intervals: Select one body weight cardio exercise (stationary running, jumping jacks, squat thrusts, alternating split jumps, ice skater jumps, Burpees etc.) OR one total body exercise (squat to presses, deadlift + curls, lunge + curl to press, swings, etc.) and perform 20 seconds on, 10 seconds off for four straight minutes, followed by a one-minute rest. Repeat this five-minute sequence one more time with the same exercise or with the exercise(s) of your choice.

If Obama has 20 minutes to workout:

Strength Workout- Continuous Work: Perform two different 10-minute work zones. For work zone one, perform max rounds of 10 reps of an upper body pushing exercise (push-ups, dips, presses, etc.) and 20 reps of a double-leg lower body exercise (squats, deadlifts, hip extensions, etc.) for time. For work zone two, perform max rounds of 10 reps of an upper body pulling exercise (pull-ups, rows, curls, etc.) and 10 reps/leg of a single-leg lower body exercise (lunges, step-ups, single-leg hip extensions, etc.) for time.

Cardio Workout- Intervals: Select one body weight cardio exercise (stationary running, jumping jacks, squat thrusts, alternating split jumps, ice skater jumps, Burpees, etc.) OR one total body exercise (squat to presses, deadlift + curls, lunge + curl to press, swings, etc.) and perform 20 seconds on, 10 seconds off for four straight minutes, followed by a one-minute rest. Repeat this five-minute sequence three more times with the same exercise or with the exercise(s) of your choice.

I’m sure the President will appreciate this killer fitness plan that works with, not against, his schedule as a courageous world leader. And if Obama can fit in his own personal workouts, you best believe there are no excuses for you not to do the same.

It’s A Process!

A. Lamail Spain

Personal Training and Boot Camps in Charlotte, NC

Wednesday, February 11, 2009

V-Day Workout: Let's Get It On

On August 28, 1973, Marvin Gaye released the song "Let's Get It On. "Let's Get It On" is one of the most erotic recordings known to mankind. Inspired by Gaye's obsession with a teenage girl who would later become his second wife, I don't think that he had this in mind when he made his song. LOL!

For most people Valentine’s Day is an excuse to hook-up and eat chocolate. Hey, sounds good to me too, but surely we can be more creative than that! Why not mix things up this V-Day with a fun workout you can do in the comfort of your home with your significant other?

Today I am going to demo the concept of partner training. Partner training is essentially a workout that involves performing joint exercises with at least one other person or more. There are a ton of benefits to partner training, including:

1.) Social Support and Accountability

2.) No Equipment Needed

3.) Provides a Ton of Variety

4.) Breeds Competition and Drives Better Results (another motto that we have for our athletes- "We Breed Champions!")

5.) It’s FUN!

Partner training definitely spices things up especially if you are in a group setting. I love to workout with partners when I can because the inner freaks seem to come out of the woodwork whenever people workout with someone else- you are simply pushed to the limit and there is no better way to make your body change and break out of a frustrating training rut.

But, being that it’s the most important holiday of the year (yep, I was laying down some serious sarcastic undertones there), let’s make today’s partner training workout a little more intimate if you will.

So grab your luv-ah and like Marvin said in his song, Come on, Come on, come on darling....stop beating round the bush!

This 20-minute total body partner workout will consist of all body weight-based exercises. For each exercise at each outlined station below you will alternate between 20 s of work and 10 s of rest. You will repeat this 30-second sequence eight times for four total minutes followed by a one-minute rest and transition before moving on to the next station listed:

Station#1- Partner Push-up-Row Combo

Station #2- Partner Resisted Stationary Lunges- Static or Dynamic

Station #3- Partner Resisted Pillar Circuit

Station #4- Partner Resisted Squats- Static or Dynamic

Now go ask someone to be your valentine! They say that sweat-driven pheromones are one of nature’s most powerful aphrodisiacs… you tell me ;)

And of course, enjoy a little post-workout dip in the HA-TUB!

If you would like to experience some of these exercises described in this article, you are more than welcome to come to our Xtreme Makeover Boot Camp this Friday. The theme is the St. Valentine's Day Massacre. We will whip you in shape for that special someone.

Until next time Happy Valentine's Day....and It's A Process

PS can you tiell that I am a big Will Ferrell fan?

Charlotte Boot Camp and Personal Trainer