Lose 5 inches and 10 pounds in only 15 days!

I am looking for 20 people who want to lose 5 inches and drop 10 pounds in 15 workout days.

We are testing out a new program that combines metabolic training, various resistance exercises and nutrition programming together to help you burn maximum fat, drop fat and lose inches in only 15 workout days.

So I am effectively looking for 20 lucky people to test drive the new 5-10-15 fat loss program.

Just the thing you have been waiting for! :-)

If this sounds like it is something you would want to do then let me know today via email (greg@lakesidefitnessclub.com), or just call us at 201-651-1010 because the program starts on Monday 2/3/2014.

Here are some details about the program that you should know before you consider joining...

This is a 15 workout day training and nutritional manipulation program that is relatively intense and proven. You are going to work hard on these 15 days BUT your results are going to come fast and will be significant when you follow my new program.

Some people will lose as much as 12-15 pounds during these 15 workout days and even more than just five inches of their thighs and waist combined, but I am estimating that the average lose will be 5 inches off the total body and 10 pounds in only 15 workout days - which is why I'm naming this my 5-10-15 fat loss program.

Creative, right?

Here is how it works... You will come and workout four to five days per week. And you'll follow the eating plan that I'll review with you (because you can not out train a bad diet).

Like I said, the program and the workouts will be challenging and intense, and yes, they can be modified for all fitness levels so do not worry if you are new to working out. And yes, you will experience soreness in your muscles, nothing too bad, but definitely some soreness letting you know that you just had an awesome workout.

Now here is the best part of this whole thing - the cost.

Since this is my new version and since we are only taking on a small group of 20 new clients on this program. I have priced it for anyone to afford.

The entire 5-10-20 fat loss program is only $89. Yes, you did do the math correctly, that is under $6 a workout!

Like I said the program starts this coming Monday at Lakeside Fitness Center. So if you want to be one of the first 20 people on the program and get a lot of fat burning and muscle tone done in only 15 workout days then you need to email me or call me now at 201-651-1010 to lock in your spot for Monday Feb 3rd.

If you have questions email me (greg@lakesidefitnessclub.com) or call me at 201-651-1010.

I have a feeling this program is going to sell out quickly at this low price and with the limited number of spots available. Two options available for training. So do not wait if you think it is right for you.

Looking forward to seeing you in the program Monday Feb 3rd!

Regards,
Greg
Lakeside Fitness Center
www.lakesidefitnessclub.com

New Years Resolutioin-The Answer! - Beast Mode!

Ok now that it’s January it seems like eeeeverybody is working out…. Again. (ummm, quick question, why is it more important now to get in shape than it was on 12/1... or 11/1... or 10/1....?)

But there's 'working out' and then there is 'working out'.  I see so many people go to a gym, get on a treadmill, and post "beast mode" or “killed it” or “look out 2014” or some other knucklehead comment on Facebook.

I'm also seeing some people SKIP the exercise/weight lifting part and stick to some “diet”.  (that’s always a bad choice, going on diets leaves you weak, grumpy, hungry, skinny, bushy eyebrows, undesirable and just plain boring.)
  
And by now we’ve all heard of these miracle “cleanses” going around.  I’m not a fan, I’m more of a Bieber fan than a “cleanse” fan. (See, here is my Justin Beiber CrossFit log book!)

At least not of the traditional cleanses that you do 'once in a while'.  If you ask me, your food should be so clean that you ‘cleanse’ every single day.

Like Ice-T loves Coco, you do it every single day…..  Those traditional ‘once-in-a-while’ cleanses leave you on the toilet all day.  They may show quick results, but the results you get will be wimpy.  Wimpy results come from wimpy things, things like spanks, pink dumbbells, and tofu. It slims you down, but, you know…not much fun and leaves you wanting more.But hey, have you tried this cleanse?

 So here’s the deal..

Cleansing is important – but it’s NOT about relying on miracle supplements and "as seen on TV" junk.  It’s about making small changes to the stuff you eat throughout the day.

Here are 3 quick tips:
#1 Drink a TON of water in the morning!
Drink a liter or so of water right after you wake up.  The thing is, when you sleep you lose water simply by breathing, and because you’re not moving when you sleep the toxins that your body produces build up. "I can't drink a lot of water, I will always be in the bathroom," ok, don't drink a lot, don't feel good, don't look good, simple.

So drinking that water cleans you out.  Also, add some lemon. This stimulates your digestion.

#2 Eat more greens/Drink more greens (do it, do it now-yes, get up right now and do it).  

Eat more greens. Try having veggies with EVERY single meal.

Yeah, every single meal.  I’m serious on this one. Vegetables are the fountain of youth. I’m getting to the point that if you DON’T eat veggies, there really is little hope for you.

Veggies give you vitamins, minerals, phytonutrients, and they make you very attractive.  And if you have a hard time getting veggies in by eating them, make them liquid and drink up, like eggnog at a Lakeside Christmas party!

I mean, you probably won’t have time to chew leafy greens all day. That’s what cows do.  And no matter what they say, you're not a cow.

It’s easy to put Kale, Ginger, Parsley, Lettuce, etc into a juicer/blender, heck we even do it for you here! Do that, juice your greens and drink them with your pinky up.

When you eat grains, sugar, and animal products your body turns ‘acidic’, this is when you get sick, tired, lazy, lethargic, etc.  Eat more vegetables and you’ll remove all that acidity, and your alkaline levels will go back to superhero mode, kind of like real “beast mode.”

#3 Stop eating dumb stuff.
Limit your caffeine, avoid sugar, and skip alcohol. That's a good place to start.

But, you also want to limit foods like corn, soy, grains, and most animal products.  They're very congesting and taxing on your digestive and immune system. When you eat these man-made foods, your immune system will see them as 'foreign space invaders' and will go all Will Smith on you and shut you down, like he did in Men In Black and Independence Day.
   
When this happens, your immune system will stimulate inflammation throughout your body, leading to mucus production, congestion, and low on energy.  The best way to realize this is to experience it first hand.  And the only way to do that is by removing these foods from your diet - at least for a few days.

Try this, I guarantee you'll feel reborn, your hair will look great like mine, and when you roll out of bed, and you’ll speed up your fat loss as well.

Let's keep it real. Stick to what works, and put on your blinders when you see the NYR (New Year's Resolution) craziness going on around you.

Anyone can get the results they want. You know what to do, most don’t do it for three reasons:
1 - most are too lazy
2 - most are too lazy
3 - most are too lazy.


Rock on, lift HEAVY, wear leather, eat meat!
Greg

This is not normal!!!

So it’s almost January.. gyms will be packed.. fitness is hot.. and there’s a commercial on TV of some miracle powder that you put over your french fries so you don’t gain weight..

This is nothing new, I mean, it happens every year.  And aside from the gimmicks, I truly commend everyone on their efforts to better themselves.

But.. let’s keep it real here. .

Most ‘resolutioners’ go back to nothing in months (sad, but true)

So if you plan to start working out in January, realize that in a couple months 80% of the people you started with are back to their lazy ways… truth.

Therefore, choose your surroundings wisely, they make a huge impact on where you end up.  If you hang out with 9 bank robbers, you’ll probably turn into a bank robber. And end up in jail somehow.

If you hang out with Justin Bieber, you’ll probably end up in a fight with her. And go to jail as well.

But if you hang out with 9 strong-minded champions that eat steak, put veggies in their protein shakes and wear leather, you’ll turn heads in no time, and you will be the ultimate role model for your family.

Your surroundings and attitude are everything.

And sometimes, your surroundings might let you down..if you let yourself get down..... Just know that it’s ‘normal’ for people to quit.  It’s like that, and that’s the way it is. Just don’t be one of them.

You see it all comes back to the 80-20 rule, everyone knows it.  It states that whenever there is a group of people with identical opportunities.. only 20% will see results.

This applies to everything!!!!!!!!!!!  I did say everything!

We all have the same opportunities to get in shape.  Especially now.  There are gyms all over the place.. Workout videos on Youtube.. Blogs all over internet.. shake weight and thigh master!

You would think more Americans would ‘get it’..

BUT..

Success is not for everyone.

It’s human nature to be short-sighted and not stick to something that will pay off huge in the end.  For the ones who "stop" or don't "stick with it," well it simply isn't that important to them.... but one day it will be and then they will be S.O.L.!  Think about that for a minute, the onl reason we do anything in this world is because there is "importance" to it, you decide what that "importance" is or how it relates to you.... and on the flip side, the reason we don't do something is simply because "it isn't that important and we just don't care to do it."  I challenge you to prove me wrong......

One of my coaches once told me:
“Life is hard if you live it the easy way. Life is easy if you live it the hard way.”

80% will go the easy way.. thus making it hard on themselves and their families.



But not you.. YOU are part of the 20%.

Why?

Because for one, you opened this email, which shows you have interest in getting in superhero shape.

And for two, because I say so. :)

YOU are going to be part of the 20% this year, no matter what.

I don’t care what you’re thinking right now.. But if you’ve read this far into this email, I want to make SURE you get the body of your dreams this year.

I’ll keep sending you the stuff that WORKS for fat loss. And if you ever need anything – just hit reply and reach out to me.

But in order for this to work, you’ll need to promise yourself something.

That is to stop all short-term thinking, and take full responsibility for where you are in life right now.

We’re all grown-ups here (well most of us, except for … nevermind). We know life is not designed to give you what you WANT..  It’s designed to give you what you deserve.

Nobody owes you anything. If you’re successful, it’s because of you. If you’re not.. it’s because of you.

And it doesn’t take much to get sidetracked.

All around you there are signs of weakness:
- Overweight coworkers bringing donuts to work-everyday!
- Quick fix “weight loss” supplements
- Lapband radio commercials
- Friends asking “when are you going to eat normal again?”..(that’s a good one, I always suggest responding with, “right after you and I go swimsuit shopping together.”)

I can go on, but you get the picture.

Don’t be normal. Be you instead.

Happy Holidays,
Greg

Don’t mess this up now......

Once upon a time, there was this High School Cross Country team, and every week they would run a race… Every week 50 runners would start, and as the race went on, the stronger ones started to pull ahead, and the weaker ones fell behind. Ben is not the fastest runner on the team, he has never won a race, and most likely never will.

Ben has cerebral palsy..

This is a condition where there is “physical disability in human development” .. or in other words, when Ben would run, his twisted spine, tender muscle, and dragging feet would cause him to fall down (.. then hit the ground hard, then he’d pick himself up to keep going)

To outsiders, people with cerebral palsy can appear to be ‘broken’, and it’s no wonder that Ben would fall behind a LOT during the race. Every race the pack would run so far ahead of him that he’d lose sight of them, and then he would be all alone. No matter how big his mental strength, he would get frustrated and fed up with his condition. Everyone else would finish the race after about 25 minutes, but for Ben it would always take at least 45 minutes…When Ben eventually crosses the finish line, he is exhausted and in extreme pain. But in the end, he did what he set his mind to, and he proved to himself that there is not such thing as a handicap Of course, he is a TOTAL inspiration to all of us.

BUT……... that’s not what I’m writing you about here.

This is not a story of mental toughness, throwing out your excuses, and picking yourself back up after you fall down. Those are great lessons, no doubt, but we don’t need Ben to learn those lessons. There are many others who inspire us just as much, and we can always just watch a Rocky movie if we want. The lesson in this email is much deeper.

Because in every race, after 25 minutes, something amazing happens. When everyone else is done with their race, they all run back….. to run with Ben. Ben is the only runner, who when he falls, has someone to help him back up. And when Ben finishes, he has all the runners behind him. Crossing the line as a team with the same common goal - to get Ben to finish and be part of the team. Now what THIS teaches us, is that when you compete against everyone else, nobody wants to help you.
 
.. but when you compete against YOURSELF, everyone wants to help you.

And there are 2 reasons I’m telling you this:

REASON ONE
We are in the darkest month of Fitness… It’s called December.

In December the average American gains 9 pounds of fat.

Or in other words, in December, the average American gets flabby.

And it’s all because of the first and second WEEKS..
 
The first week of December is when many Americans decide to ‘pause’ their workouts for a month… Then blablabla, come January they want to come back, New Years Resolutions, blabla, broken record, put on some hiphop instead, got a condo ‘round my neck - girl, I’m cashin’ out… 

My lecture to you today is to pay ZERO attention to your surroundings at this very moment, IF.. tight arms, a flat stomach, and lean legs is what you want, then go get it. The time of the year and the people around you have nothing to do with your goals. Just in case you missed that, I’ll say it again, The time of the year and the people around you have nothing to do with your goals. 

If ‘they’ decide to take part in the 'holiday weight gain party' then that’s cool, but not you. It’s so easy to do what everyone else does. It’s easy to rationalize you ‘taking time off’ if all your coworkers do the same. Don’t fall for that. Live in your own world. One where everyone is friendly and knows your name, like Cheers or Lakeside Fitness Center… and you do more than anyone ever would expect of you.

REASON TWO
The second reason I told you this story is because the only person you should ever ‘beat’, is yourself. Never lose sight of that. Stop staring at celebrities or fitness models.. you’re not out to beat them or be like them.. (and getting inspiration from fitness models is like eating tofu or trying to listen to Justin Beiber records, you end up disappointed). If you want inspiration, flex your quads and look at your side profile after a heavy leg workout.

Nothing should ever motivate you more than your OWN results (and the firmness of your butt ladies). What the others do is of no relevance to you, so don’t be inundated by them. For instance, not a day goes by that someone doesn’t ask me: “How do you guys compare to XYZ Gym? Are you better than 24-Hr Fitness? What about P90X?” My answer is that I have no idea… I do not care what or how they do things, and I really mean that, and we are by no means better than our competition on all aspects…. (Just kidding, we actually are, if there was “competition” – after all, here we wear leather jackets and ride Harley Davidsons)

All I know is that the work we’re doing right now is better than it was 6 months ago. And the work we will be doing 6 months from now will be better than the work we’re doing today. So imagine if you, yes you, step it up and today you start working harder towards your goal, how will you be next year? I’ll raise my hand and answer for you, it’s simple, simply be better.. and better.. and better.. and better.. so that whatever comes into your life right now will either have to grow with you or hit the road.

It’s December 10th as I write this – the summer is long gone and summer 2014 will be here soon, so ignore the lazy, get clarity, and follow what you want to achieve. 

Now go workout today.... with intensity!

Know what I mean?
Yours in intensity,
Greg
Lakeside Fitness Center

Thank you!

THANK YOU!

Really, sending out these emails feels weird at first. I sometimes wonder “does anyone even open them?”… so that’s why I always get a smile from ear to ear when I get replies. (ok, only some replies make me smile...) Remember last time I told you that I was giving away my Ferrari to the 17th person to reply, man was I lucky that only 16 people replied!

It’s almost the holiday weekend, and I don’t know about you, but I spent a LOT of hours in my office this week and I am glad I get to get off my butt!

I just finished redesigning our websites, Lakeside Fitness Center and CrossFit LFC; redoing the December Group Exercise schedule; adding the Kids Boot Camp program; adding new inventory to our Pro Shop; Cafe' and Juice Bar; and soooo much more to come very soon.

It took way longer than I thought, but I think the end result is pretty awesome. It feels pretty good to keep adding things that add value to the club. Justin Bieber is now releasing one new song per week, I think his fans think that she is adding a lot of value, plus she is growing her fan base!

And that’s the main reason we do it, to add value. In addition I have received quite a few success stories this past month. Alicia, Marc, Amy and many others are super excited about their progress and overall fitness primarily due to our Boot Camp program, others are killing it in the CrossFit program and so many more are getting closer to their own fitness goals. It is great to hear and share stories of success, they help to remind everyone about the possibilities… and to motivate one another to KEEP going.

Now that’s of course for everyone that actually comes into our facility. But… and you probably don’t realize this… a LOT of people actually call us saying they want to get started with us, but never make it in, shocker huh! Just last week I had this lady tell me over the phone she was going to start on Wednesday. She didn’t show up, and then called me the next day saying she doesn’t feel that the time is right for her.

Now here is where I can go on a rant saying “the best time is now”, and how she should get her butt in gear, bla bla bla. But I’d rather understand what’s going on here and share it with you.

So she said.. “I don’t FEEL like right now is the time to start exercising.” Well, I learned long ago that the way you FEEL is determined by what you focus on. And what you focus on is determined by the questions you ask yourself.

See your brain will answer ANY question you ask yourself. No matter what. Even if the questions don’t make any sense at all. For instance, if you ask yourself “Why do bad things always happen to me?” .. Your brain will come up with an answer that’s in line with why bad things happen to you.

So you might get an answer like: “Because you’re a turkey” (That’s a timely joke huh!)

(Or something else that will make you feel lousy)

Your brain will ALWAYS answer your questions, and lousy questions equal lousy answers. Ask yourself

“Why am I overweight?”, and you’ll likely get “because you eat too much and don’t workout”.

That just makes you feel even more miserable. Instead, try asking better questions. Such as…

“How can I become more fit right now, and enjoy the process?”

“What can I do today to create a long term fitness lifestyle?”

Or when you have a setback: “What’s not perfect yet?”

See, overall what I’m trying to point out is that the quality of your LIFE – comes down to the quality of the questions you ask yourself on a daily basis.

So next time you feel a little down, or like you’re lacking something – try asking yourself better questions.

I sometimes ask myself: "How can I act and look cool?" My brain tells me, "go grab your leather jacket you turkey!" 

Know what I mean?

Yours in health,
Greg
Lakeside Fitness Center

You Better Be Doing this!

Last night we had our Lakeside Fitness Center Halloween party, and it was ROCKING!  Everyone came out looking sharp, the energy was off-the-charts, the DJ was playing killer music and it felt great to be surrounded by all our awesome members and staff that came out.

We had some trouble though as you could imagine…. a gangster, a wolverine, a pimp, a drugged out pop star, a devil and other “bad guys” showed up, which obviously meant that the SWAT team was here with Wonder Woman keeping things under control with Captain Kirk, and for the kids Ronald McDonald even showed to give out Big Macs, but Hooters sent their representative to hand out ….. let’s just say beverages!

I also did my best on the dance floor but my hips didn't loosen up until 10pm (right before the lights went on)… …..just kidding that was Toni and Teri!  I think they were auditioning for Dance Fever!  But back to me for a second, I have this weird relationship with the dance floor. Some nights I'm Ricky Martin, other nights I just jog in place…or do the Running Man and Cabbage Patch!

Anyway, today I want to tell you about 2 movies you should watch.  They're actually documentaries, but cool documentaries. Not boring. They're about vegetables. Let me explain. WHAT????  Who the heck wants to watch veggies?

I'm talking about "Forks Over Knives" and "Fat, Sick, and Nearly Dead"

If you haven't seen them yet, check them out - they are awesome eye-openers on the power of 'plant based foods'.  (you can get them on Netflix and/or Hulu btw)

The overall takeaway I got was that you BETTER be eating vegetables twice a day.  That's it.  I know it sounds simple, but it's something that needs to be done every day, with no excuses. Eating vegetables is a life-or-death decision. If you don't eat your vegetables you will set yourself up for big time failure.  Honest.  If you don’t like to eat veggies drink them…. Oh yeah we now have veggie drinks here at the gym for you!!  

Plus, vegetables make you way better looking. That's a fact.  Back when I used to date Angelina Jolie she drank 3 gallons of Veggies every day!!! :)

With that said, here are 4 more reminders for you:

*** 1 *** Kale is the best vegetable in the world.  Pound for pound it has the most nutrients per bite, and it's probably one of the best foods in the world. It's a heavy-hitter that does it like a boss. It calls the shots, and it's sitting on top of the game like Chingy was back in 2003. Bueller, Bueller?

*** 2 *** Kale chips are one of the best snacks you can have in between meals.  For snacks you want something low-calorie, but with high nutrients and preferably some fiber too.  Kale chips are great for this, just watch out for the unsaturated fat content. Often they will be mixed with nuts and this causes them to be high in calories.

*** 3 *** Vegetables give you energy.  Carbs are cool, if you eat the right ones you will get a cool flow of energy until they run out (like brown rice, sweet potatoes).  Veggies on the other hand give you something much more important -> Vitality!  If right now you're feeling sluggish and lethargic.. eat 3 cups of broccoli, drink some water, wait 10 minutes, then tell me you're not feeling much more alive.

*** 4 *** 61% of the American Diet nowadays is processed.  That means all oils, sugars, flour products are heated before they are sold. The heating process damages the nutrients, and as a result, processed food only has TEN percent (10%) of it's original nutrients.

So eat clean, more veggies, and skip all processed foods. Justin Bieber has clear skin, she eats her veggies everyday!

Now one more thing.. obviously this is all stuff you probably already know.  But still, I feel emails like this are successful if at the end you say:

"Oh I always knew that Einstein"

Because the stuff I just talked about is just a reflection of what you already know, but don't know that you know.  That's why sometimes you need to connect the dots, so you see the bigger picture. We all know we should eat veggies 2x a day. And we all know that there is no magic pill for fat loss, getting definition.. or even making lots of money for that matter.  “Whoa Greg, you just blew my mind, you mean I can’t buy the ‘flip this house’ program like I saw on TV and but the thigh master and wind up with a Supermodel on a 100 foot yacht in the Caribbean?” Nope, sorry.

It all comes down to hard work, dedication, and most importantly, WILLPOWER.  If you ask me, willpower is what separates the happily successful from the miserable, and willpower is something that nobody can give you, you have to create it for yourself

The best way to do so, is live BELOW your means.  I'm talking financially AND nutrition-wise.. let me explain.. Here in America there are 2 things I feel people abuse most: Money and Food.  Both are readily available, and it takes willpower not to take 'cash advances' on both.  I mean, anyone can walk into a BMW dealership and drive off in a 3-series.. Just like it's easy to eat Chicken Wings, then get on Facebook and tell yourself you'll "burn it off later.. lol #gettingchubby #butimworthit"

So what I mean with 'living below your means' is that you should always workout BEFORE you decide to have that cheat meal.  Having a cheat meal before a workout is like putting yourself in debt. Like buying an Audi with zero down.

.. it's short-sighted, and you will always be behind.  So to put it all in words -> Stop being like a rapper with your food, buying diamond chains instead of real estate.  Workout, then eat. Don't eat, then workout. Nah' wut m sayin?

Prioritize your workouts, eat vegetables with meat (and not the other way around), and have a laser-like focus on what YOU want (no matter what your friends will tell you).

Hope this resonated with you. Remember, it’s 2 months till America goes New Years Resolution-crazy again, keep it tight till then and say no to bread.

Decir no al pan! :)

Greg

Lakeside Fitness Center - New Jersey

www.CrossFitLFC.com - www.lakesidefitnessclub.com

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Lakeside Fitness Center Newsletter Follow LAKESIDE on Facebook JOIN US & BRING A GUEST - TUESDAY OCTOBER 29TH: IS THAT PALEO? WHO'S READY FOR A PALEO & CLASS END OF YEAR CHALLENGE? SHOW US YOUR LOVE: CLICK HERE to vote for Lakeside Fitness Center Follow CROSSFIT LFC on Facebook For Best Results... Want to get the most from your workouts? Follow these 5 tips: Be Consistent: exercise at least 4 times each week. Be Challenged: change your routine often. Be Patient: don’t forget that true fitness results take time. Be Excited: find an exercise program that you love. Be Coached: call in a professional, like our trainers, for real results. Call or email today!   Don't Believe These 5 Myths Nothing irks us more than when good people are misled by fitness myths. These myths sabotage results and keep people miles from their goal weight. So we’ve got to warn you about the bogus rumors going around about strength training. We don’t want to see you held captive by a faulty belief. The truth is that strength training is the number one thing you can do for your health, fitness and appearance. Don’t fall for one of these 5 myths and miss out on tremendous potential results. Strength Training Myth #1: Muscle Can Turn Into Fat Why would anyone want to build muscle if they think it could morph into fat over time? Don’t worry; this myth is seriously bogus. Muscle tissue is muscle tissue. Fat tissue is fat tissue. One will never become the other. Strength Training Myth #2: Strength Training Makes Women Bulk Up Sure, strength training increases the amount of muscle on your body, so many women take this to mean that their body will become body-builder-esque. Not quite the look you’re going for… The truth is that the female body simply doesn’t naturally contain large enough levels of testosterone to put on bulk muscle without a very focused and dedicated effort. Rest assured, ladies, the effort you spend on strength training will get you closer to that lean, toned look you want. Strength Training Myth #3: Strength Train Enough and You Can Eat Anything This one makes me cringe, as I’ve seen so many people throw away their hard-earned fitness results by eating too much of the wrong stuff. Even if you strength train daily at an intense rate, your total calories still matter. To top it off, most people overestimate how many calories they burn as well as underestimate how many calories they eat. Talk about a fattening combo. For best results, maintain a calorie-controlled diet filled with fresh, wholesome ingredients in addition to a regular, challenging strength training routine. Strength Training Myth #4: Strength Training Does Not Burn Fat This one couldn’t be more false. Muscle is actually your number one ally against fat gains. One pound of muscle burns 10-20 calories each day, just living and breathing. Regular strength training helps you increase your muscle mass as well as preserve existing muscle mass, turning you into a fat burning machine. Strength Training Myth #5: High Reps And Light Weights For Toning This myth, made popular in the 90’s, says that very high repetitions of very light weights would result in a toned physique. Sorry, not true. These high repetitions will increase your muscular endurance but will not add strength or tone. In order to truly challenge your muscles, heavier weights with lower repetitions are a must. Start with an 8-10 repetition range and push your muscles with each set. Include strength training as a part of your fitness routine and finally achieve a fit and toned body. My custom-made fitness programs remove all of the guesswork for you. I know what works, and I make it my mission to see you reach your goals. Call or email today and we’ll get you started on the program that’s best for you. Write a Comment     Cranberry Chicken Salad Meals that are high in protein and natural fiber are the perfect way to compliment your strength training routine to achieve your fat loss goal quickly. This recipe for Cranberry Chicken Salad is a delicious way to eat lean and clean. Serve on large lettuce leaves. Servings: 8 Here’s what you need... 4 cups cooked chicken breast, cubed 1 fennel bulb, chopped 1/4 cup roasted pistachios, chopped 1/4 cup dried cranberries 1 Tablespoon roasted pepitas 3 Tablespoons coconut milk, canned and full fat 1 teaspoon dried, ground sage 3 Tablespoons fresh parsley, minced dash of salt and pepper head of Romaine lettuce 1. Mix all of the ingredients, except the lettuce, in a bowl. Serve by spooning the chicken salad in large Romaine lettuce leaves. Nutritional Analysis: One serving equals: 221 calories, 9 fat, 123mg sodium, 10g carbohydrates, 4g fiber, and 23g protein. Jamie says:  "I would never take the time to actually make this recipe, but I would definitely take the time to eat it." Motivate your friends, family and co-workers! Use the "refer a friend" link below to forward this newsletter and subscribe your friends. Forward This Newsletter - Refer a Friend Lakeside Fitness Center 100 Bauer Drive Oakland NJ, 07436 201-651-1010 Lakeside Fitness Center WWW.LAKESIDEFITNESSCLUB.COM