New Orleans, 51 Summer Fitness Boot Camp Tips on Burning Fat!

A Fitness Boot Camp Guest Post by Dan Go

Summer means a lot of things…but the most important thing is the fact that we wear our most revealing clothes during the summer so you want to be looking your best when hitting the scene or going to the beach. There is nothing worse than having that extra flab hanging around from the holidays haunting you every time you wear your clothes.

The good thing is changing your body doesn’t have to be hard. You don’t have to live off of salad and chicken for every meal, work out in the gym for 2 hours a day 7 days a week and you don’t have to give up your lifestyle to tone up, slim down your winter belly and have toned arms your friends would be jealous of.
Here are 51 tips on burning the extra fat off of your body and if you don’t want to go through all 51 of them.

51 Fast tips to a Summer Ready Body

1. You can never out exercise a bad diet. Start eating whole foods and stay away from junk now.

2. When eating out make sure you ask the waiter to fill up your plate with two servings of veggies rather than the mandatory carb that comes along with it.

3. Always write down goals for yourself. Don’t type them. Write them.

4. Make sure those goals are so out of this world that everyone will be looking at you like you are crazy. Shoot for the stars and you’ll end up in the clouds. It’s so cliche but true.

5. Take a before picture of yourself. Front, side and back.

6. Front load your carbs in the beginning of the days. On workout days you can have more than normal carbs. Non workout days I would have little to none.

7. Drink water. A dehydrated body will not lose fat. 1.5 Litres a day for the ladies and 3 litres for the men.

8. To burn the most fat in the least amount of time 99% of the time do full body circuit training workouts with little to no rest in between.

9. Don’t bring a cell phone with you to the gym.

10. Don’t take fat loss advice from someone that doesn’t look like they practice what they preach.

11. 90% of personal trainers suck. Before investing in one research them out and make sure they have testimonials so they have a proven track record of getting results.

12. You will end up living up to the expectations of everyone else around you. Put yourself in the company of people who have achieved what you already want to achieve.

13. There is no one perfect fat loss program.

14. There are only a few fat loss principles.

15. If you screw up (which you will eventually do) don’t beat yourself up for slipping up. Focus on the solution rather than the problem.

16. Thoughts equal things. Focus on what you want ie. Flat stomach, toned thighs etc.. rather than what you don’t want ie. “I don’t want to get fat”, “I don’t want to eat badly” etc..

17. Always measure yourself every single month to see if you are making progress. Most important measurements are the hips and waist.

18. Have less than 10 seconds rest time between sets for a circuit.. The less rest you have in-between sets the more your body turns into a fat burning machine. I would aim for doing 5 exercises 1 minute each exercise done 4x over. Example: Squat, Pushups, Lunges, Back Rows, Knee high sprints would be a sample circuit.

19. Always aim for the “Afterburn effect”. Afterburn happens when you end a day of exercise but an hour later you are still sweating from the workout. This is your metabolism on FIRE. This is done through different forms of circuit training.

20. Buy clothing that is a size or two down from what you normally wear. Make it your goal to fit into that piece of clothing in two months.

21. Fitness classes (Step classes, fake weight classes, tae-bo classes, etc…) are fun but ineffective at helping you burn fat and achieve the body you want to achieve. Avoid them at all costs.

22. Yoga is awesome for developing an injury resistant body but horrible for fat loss. An average yoga class burns 130 calories. Sweeping your floor burns 130 calories.

23. Doing exercise with a friend is the best way to stick to a workout program. Just make sure you workout and not talk to each other for hours not geting anything done.

24. If you do exercise with a friend, make sure they are AS SERIOUS AS YOU ARE in terms of achieving your goals. Which leads to…

25. If you can have a full out conversation when working out….you are NOT WORKING OUT HARD ENOUGH.

26. Always make sure your exercise program is constantly changing in some form of fashion to never let your body plateau. This means changing your intensity and adding more weight or doing more reps.
27. Don’t do long boring cardio. Do interval training. Google it.

28. Always take a post workout protein shake after a workout. This will boost your metabolism and increase the effectiveness of the workout.

29. Always aim for protein at every single meal.

30. Aim for 5-6 meals spread apart every 2-3 hours every day.

31. Always take a fish oil supplement and a multivitamin at least once every day.

32. Always seek a coach or a mentor to help you achieve your goals especially in areas you are weak in. I hire a business coach to help me out with my business. He costs a ton but he is worth every penny.

33. Adopt a long term mindset when trying to achieve a goal. Nothing happens overnight. We live in an instant gratification society where we wants things done FAST. The truth is it took us “X” number of years to develop the body we have.

It won’t take as long to lose it but you have to be patient if you don’t see anything happen in a couple of weeks or even months. Keep at it and don’t quit.

33. Stop rationalizing. We rationalize and lie to ourselves to soften the blow. We gotta be radically honest with ourselves and push for the solution.

34. It takes more energy to be positive than negative, to be optimistic than to be pessimistic. Choose to consciously be optimistic and positive and you will attract more good things in life to you. This sounds a little esoteric but it’s a universal law just like gravity.

35. Make sure you have one day a week (if you are eating right) to do/eat whatever the hell it is you want.

36. Always look for ways to stay active while doing something that is fun for you. Mine are basketball and beach volleyball. What are yours?

37. Always find a local fitness expert to work with. The last thing you want is to hire a trainer that has no freaking clue on how to put you through a workout!
38. Stay outside of your comfort zone as much as you can. Doing uncomfortable things will result in more confidence, more growth as a human being and more skills.

39. Never whine, bitch, or complain….EVER. The more you whine, bitch or complain about a situation the more that situation will get worse. It never helps. Plus no one wants to hear about it.

40. Intensity EQUALS results.

41. Get away from using machines at the gym. Use your body weight, free weights, kettle bells elastic bands…use them ALL! But don’t use the machines. They just absolutely suck at fat loss.

42. Always aim to get 7-8 hours of sleep a day.

43. Ladies aim for half a gallon of water a day. Guys aim for a gallon of water a day.

44. Have only ONE GOAL and stick to it. Don’t have a goal to lose 10 pounds and win a marathon. Confucius says, “Man who chases two rabbits, ends up with none”. Have one goal and laser focus on it until you achieve it.

45. Keep a nutrition journal to keep track of your eating habits.

46. The best Ab exercise is pushing yourself away from the dinner table.

47. Understand that there are three kinds of business in life. Your business, other peoples and life’s business. Your business is your thoughts and actions. Other peoples business is their thoughts and actions. Life’s business are things like the weather and the traffic. Focus only on YOUR business, because it’s the only thing that matters, the other stuff you can’t control so don’t worry about it.

48. Only do things for yourself not because someone else wanted you to. Ride your own race and compare your results only to yourself.

49. Always take action but don’t be attached to the outcome.

50. When working out for fat loss stick with compound exercises that hit multiple muscle groups such as squats, pushups and lunges.

51. In Guy Ritchie’s kick-a** film RockNRollla there’s a chase scene that just goes on and goes on ( the scene is funny as hell by the way )… the bad guys just won’t give up no matter what… where most people would have keeled over and died, these dudes just keep comin’ at ya… that is how you get the body you dream of. <—-Borrowed from my business coach.

52. (Bonus) It may sound totally cliche but we only get one chance at this thing called life. Enjoy the summer as much as possible and don’t take anything too seriously

Those are the 51 (well 52 actually). I would recommend to pick 5 of them right now and start applying them to your life and body.

Changing your body doesn’t take that long and it doesn’t have to be super hard. I went from a fat dude to a pretty lean guy and I’m just a regular person so if I can do it you can do it. Just focus on your goals, persevere and you’ll get to where you need to be in no time.

Talk soon,

Dan Go

Dan Go owns Markham Boot Camp and also does Personal Training in Thornhill.

Make Sure You leave a comment below!

A New Orleans Stretching Yoga Sequence

This Great Yoga Sequence is a Guest Post by Kamloops Yoga Teacher Katrina Ariel

Stretching is a very important part of taking care of your body, and doing a short session like this yoga practice is a good way to keep your muscles supple and your body happy.

Keeping up your workout, balancing it with stretching, and – of course – eating smart, are all essential aspects of staying healthy.
Sometimes the hardest part is getting the food part right. But there are simple things you can do (like choosing Low Glycemic foods) that make a BIG difference.

To find out how to reset your metabolism and why Low Glycemic foods are so important, check out this helpful video New Orleans Fat loss Contest <===Click here

Katrina Ariel is a Kamloops Yoga Instructor , she runs Yoga Fitness Boot Camp Kamloops Canada

The Hardest New Orleans Boot Camp Exercise

It’s called the Burpee..Actually it’s a pretty simple yet advanced exercise that reeks fat loss
all over it!

It’s basically a Hybrid exercise containing a …
-Squat
-Push up
-Leap

1. Start off with your hands touching the ground in a squatted position.

2. Shoot your legs straight back and land on the balls of of your feet right into the top position of a push up.

3. Do a optional push up then shoot your legs back together towards your hands, landing back in the bottom Squat position.

4. From the bottom Squat position leap up and reach up for the sky then land back down into the starting position which is the
bottom position of the squat.

Reasons to do Burpees

Burpees can be considered the Holy grail of full body weight exercises. They are widely used in the Military, Football teams, and
popular exercise programs such as  exercise Boot Camps because of it’s high ability of challenging  your Cardio and Strength levels.

1. Fat Loss: Because Burpees require so much energy when doing them because you are required to use your whole body, they are fantastic at
increasing your metabolism which will increase the amount of calories your burn throughout the day. If you are pressed for time in the morning
and are looking to get rid of that muffin top or spare tire..doing a few sets of burpees could be what you need.

2. Strength: When Performing a Burpee correctly, you are using almost every muscle in your body. When done correctly
you will be combining some of the most challenging exercises that involve major muscle groups and area such as legs, abs, arms, chest and core.

3. Conditioning: Even though conditioning has no visual advantages to it. …having the ability to do a several sets of burpee’s
will definitely mean you will be able to run, jog, walk, ride a bike, play a sport or hobby better and longer.

4. Convenience: Burpees can be done anywhere. You don’t need any fancy equipment or expensive health club membership.
You can do them in your room, office or even your hotel room. The hardest part will be getting the motivation to actually get your butt
up and actually start doing them.

Check out this video of Mike Rowe doing a Burpee workout!

The Burpee workout Mike Rowe did is called the descending latter.

1.Start with a set of 10 burpees.
2.Rest one minute
3.Then do a set of 9
4. Rest one minute
5. Set of 8
6. Rest one minute

…… Continue lowering your reps by one on each set until you reach just one rep.

By the Time you get to 1 Burpee, you should be gasping for air and your legs should be feeling like Jello!

Things to note:
-Make sure you take your time with doing burpees, it’s important to get correct form..it’s easy to get real sloppy quick
-Don’t do Burpees on a full stomach unless you plan on not wanting to keep that food in you.
-Don’t worry if you can’t complete the whole workout, you can always stop and try again later.
-As always have fun…once you get this down, challenge your friends or husband to see who can finish the workout first.

Yours in health , Jonas Deffes

Our Next New Orleans Boot Camp Exercise Program Starts Soon!
Spaces are getting limited because everyone is feeling those Mardi Gras Pounds!

Make sure to leave a comment below, I love to hear your thoughts!

How to Find The Right New Orleans Personal Trainer
This is a Fitness Guest Post by Christian Aguirre


Getting fit for the new year is in the conscious minds of most New Orleans residents.

Most of you will probably start a new fitness program at the beginning of the year.

Some of you may join a gym, begin a new nutrition plan, or maybe find your local personal trainer in New Orleans.

A personal trainer job is to get you back into shape, keeping you motivated, and customizing a workout program for your fitness goals.
But how do you pick personal trainer in New Orleans?

4 easy tips in finding a New Orleans personal trainer:

1. Make sure and interview several different personal trainers in New Orleans to make sure they are the right fit for you. This is very important that your personality meshes well with theirs . The reason being is because you are going to spend 2-3 days a week for at least 3-6 months with this person. You don’t want to be stuck for 3-6 months with someone you don’t like. So make sure your personality is compatible with theirs.

2. Find out what kind of national certifications or college degrees they hold. You want to make sure that you are working with an educated trainer and not someone who just read a couple of muscle magazines.

3 Interview their clients. Find out how long each client has been working with that trainer, what kind of results have they seen, and what their workouts are like. Chances are if they are good their clients would have been with them for a long period of time, have seen significant results, and love their workouts. Clients won’t lie to you if they thought their trainer wasn’t good.

4 Check for Tons of Testimonials and Success stories! Proof is in the pudding!  Make sure that the Personal Trainers website is loaded with videos, pics, and written testimonials from their clients..This is something that Jonas has really done to prove he has the Best Fitness Boot Camp Program in New Orleans for fast fat loss! Just check out all his New Orleans Boot Camp Success stories! <—–Click here

So there you have, before you walk into any personal training studio, boot camp, or health club remember these 4 tips in finding the right New Orleans personal trainer.

Christian Aguirre runs a East bay boot camp
in the San Francisco area. He runs a
oakland personal training program
that is designed to help men and
women achieve their weight loss goals.

Click Here to Join New Orleans’s Number One Personal Training And Fitness Boot Camp Program!

Simple ways to Minimize Your Swine Flu Risk in New Orleans

I’m not an alarmist kinda person.  However – Seasonal flu annually sickens 5-20% of the population. and statistics Don’t lie.

Actually, a friend of mine in New Orleans called me yesterday to tell me that her child contracted the swine flew..It kind of freaked me out because I have a beautiful 5y/o daughter (see pic below) in Kindergarten this year…..I can’t help to be concerned ….which prompted me to write this blog today.

But there’s no need for gloom and doom. These 7 simple techniques reduce your Swine Flu risk and you’ll start feeling much better.

1.    Vitamin D through sun exposure or a good multi-vitamin that contains Vitamin D3

2.    Avoid sugar and processed foods

3.    Get on a consistent New Orleans exercise program <————–click here

4.    Daily Omega 3 fats from krill oil to boost your immune system

5.    Get enough rest.  Some believe getting less than 6 hours of sleep a night dramatically increases you chances

of contracting the flu

6.    Wash your hands thoroughly throughout the day

7.    Consume anti-oxidants to help fight off free radicals that can weaken your immune system

If you’re looking for the way to stay healthy this year then that means following all 7 seven steps above.

In the comment section below I’d love to hear about any other tips that you know of  or swine flu stories

Yours in Health and Swine Flue Prevention!

Jonas Deffes

Make sure to forward this info to your family and friends to help us prevent the spread of Swine!

Speed your Metabolism to burn fat in New Orleans

A Quick List Of 10 Foods That Speed Metabolism in New Orleans

Are you looking for foods that speed metabolism in New Orleans?
This will probably surprise you. All foods speed metabolism.

“How is that possible?” you ask.

Let’s take a quick look at just what is metabolism and how does it works. This explanation might help you to better understand the process and how it can affect your body in New Orleans.

When you eat a meal, your body begins the process of digesting the food, drawing out the nutrients and processing them to create energy that keeps your body functioning properly and effectively. It takes approximately 4 hours just to absorb the nutrients. This is repeated with every meal you eat. In a day, that amounts to 12 hours that your body is busy absorbing each meal’s nutrients.

In short, during the digestion process, our bodies burn calories. This is especially true of foods containing carbohydrates and protein which take longer than other foods to digest. Simply by eating, digesting and absorbing nutrients from the food, you speed your metabolism.

Does this mean you should eat more in New Orleans to constantly stimulate calorie burning?

Here’s another answer that might surprise you. Yes. But hold on before you park yourself in front of the refrigerator, bib in place, knife and fork at the ready.

If you skip breakfast and other meals, you will reduce how quickly your body burns calories. In this case, eating more food will help speed metabolism in NOLA. In fact, by eating smaller meals more often throughout the day, you can keep your metabolism working so that your body is constantly in the state of calorie burning.

As mentioned, there are some foods that require more of your body’s energy to burn. The degree to which they affect your body’s metabolism depends on the particular food choice. Caffeine, coffee, tea, chocolate and a chemical found in chillies are some foods that speed metabolism, but only minimally.

Carbohydrates and protein trigger the highest rate of metabolism. In fact, a protein meal can burn as much as 25% of that meal’s calories through digestion and absorption.

While a high protein meal might sound appealing, consider that it would not provide your body with its required round of nutrients. Adding vitamin and mineral supplements is not the answer either, because they do not provide the same quality of nutrients that are found naturally in foods.

Your best choice is to eat well-balanced meals regularly that contain protein, non-starchy vegetables, fats and carbohydrates. This can minimize fat production while keeping your blood sugar at a level that helps to burn fat and build muscle.

Focus on these 10 specific foods that help speed metabolism and burn fat.

Whole grain bread
Chicken
Salmon
Eggs
Fresh Cheese
Green Beans
Summer Squash
Cabbage
Asparagus and other non-starchy vegetables
And, of course, protein rich meats

To temporarily boost your metabolism by as much as 30%, drink cold water.

Remember, there are other factors beyond your control that can affect your body’s speed of metabolism, including your age, sex and any medical conditions.

While these foods can speed metabolism in New Orleans, the best way to lose weight is with a healthy combination of regular meals and physical exercise, especially those that build muscle because  muscle burns calories too.

Exercise regularly, stick with a diet of protein, non-starchy vegetables, fats and carbohydrates, and be sure to add some of those foods that speed metabolism, and you’ll soon see the results you want.

Make sure you leave a comment!!

New Orleans Chiropractor, Dr. Nick Thompson has to be one the  Best Chiropractors in New Orleans

He has a really cool vibe about him and he is really into Nutritional care for his clients as well.

In the interview some of the topics we talk about are…

• How New Orleans Chiropractic care deals with Muscular skeletal disorders with the Body
• Traditional Chiropractic care vs. Traditional Western Doctor’s treatment.
• Typical Inflammatory Diet vs. Organic Diet.<—-Learn how your diet could be Hurting your Joints!
• Recommended Supplements that can help you.
• Recognizing what things cause wear and tear on the body
• Why Soda’s cause damage in your body!
• What a New Orleans Chiropractor treatment from Dr. Thompson includes! Watch This Video

So, If you are Having some problems with your body and can’t quite seem to figure out what it is then….

Take Advantage of this no Obligation offer by Dr. Nick Thompson to help you get out of Pain!

Call 504-861-7167 and tell them you just saw the video on NolaTrainer.com and want to make a appointment for the Free Consultation, Evaluation and Adjustment!

Hurry!! Only the first 5 people will get this $85.00 Value No Obligation Package for Free!!

For More information about Dr. Nick Thompson  and his  New Orleans Chiropractic Practice located on
7605 Maple Street
New Orleans, LA 70118

Visit his website New Orleans Chiropractor <—–click here

New Orleans Beauty Tips for Hair that make you can makes you Feel Great!

It’s not every day you get some Free Top Hair Tips from one of New Orleans Top Hair Stylist and Salon owner

Billy Miller of Urban Angels Salon. I figured that Flat ironing is a common thing most women do, so I filmed this

short New Orleans Beauty Tips Video explaining some tips on how to make your hair come out perfect like when the Salon does it.

Make sure you take advantage of Urban Angel’s  offer of 20% off any hair product when you go in for any hair service .

Just call Urban Angels at 504-896-5844 Today and book your Appointment!

Make sure you tell then you saw the video New Orleans beauty Tips on NolaTrainer to get the discount!

I hope you enjoy this information and look forward to more hair tips coming soon!

Jonas

P.S. The Next Boot Camps in June are filling up quickly!

Make sure you register in time for that

Summer Metairie, Mandeville or New Orleans Beach Body Boot Camp <——-Click Here