Crazy Fat loss workout, annual turkey event and more!

GOBBLE GOBBBLE!!

Well, here i am again, it has been awhile but then again it is always worth while when i post something!

Today i wanted to give you a very special workout that will take you through a very huge fat burning effect for weeks. This workout i am about to show you (Well 2 of my clients will show you), can be done for up to 6 weeks with improving each and every time you do it!

From previous metabolic workouts that i have brought to you, i bring to you another that sets the bar on some of the intense TRUBODY workouts i have posted.
Note: These workouts are only as good as you make them. If you wish to push yourself you will find yourself gaining EXTREME benefits from these types of workouts but if you tend to slack off for whatever reason you will not find this workout as effective!

Without further ado, HERE WE HAVE IT!

Trubody Fat Loss and Conditioning Workout




THE CANADIAN HUMAN PERFORMANCE CENTER ANNUAL TREAT AND TRIM

For everyone in the Burlington, Hamilton, Toronto area, please come out on Oct 9th for Free bootcamp classes and treatments from 8am to 1pm. We have teamed up with the Salvation Army to help the less fortunate. We ask everyone to bring some non perishable food items if you would like to attend! Anyone attending the classes, all we ask is for 10 Perishable food items for each person that would like to sign up for the bootcamps!

The bootcamps will fill up fast so please make sure you are there a bit early for the camp you choose to attend. We advise you only try 1, as 2 may be a LITTLE too much. All of these classes are for everyone! You work at your pace! So please dont be shy or afraid! We don`t bite.......hard :P hehe.

Anyways, we will be having food and beverages aswell. Nonetheless, it will be a good time and like i said before, its for a good cause!

I hope to see many of you out there!

PS. I will be running the 8am class (sports conditioning, first class of the day!)



Thanksgiving weekend!

I encourage everyone this following weekend to be very careful on how much they consume. Filling ourselves to the rim is not the priority here!

Some families have more than 1 Thanksgiving Dinner. Therefore, it is important to make sure you stick to the Veggies and Turkey for one of those 2 days. Double Serving yourself this weekend can lead to a HUGE calorie surlpus and potentially hold onto some of the calories for later (ie. FAT STORAGE!). Do yourself and your body a favor and consume these foods in moderation please!

With that said, do have a plate of food with the foods you enjoy! Also, enjoy a small slice of pumpkin pie or whatever is on the menu for Dessert! Just remember that after the weekend you will either want to kick yourself for overdoing it and becoming discouraged in your fat loss efforts or pat yourself on the back for sticking to the plan!

Have a great week folks and we will see you on the flip side!

HAPPY THANKSGIVING!!

Committed to your success,

Eric Daye
www.trubodyfitness.com
ericstrubodyfitness- youtube channel
RELEASE YOUR TRU POTENTIAL

Why am I not getting Results?

Who am I?

I am getting really bored of the same workout and same exercises, week in and week out. Through such great frustration i get the latest Mens Health Magazine to hopefully uncover some new exercises or workouts that I might be able to try. As i take the magazine to the gym to follow the exercises I end up following half of it and get kind of bored with some of the exercises and the program details it tells me. With a lack of commitment to the workout/program i decide to do something else instead because i feel this, "just isnt for me".
After that day, i head back to the magazine rack to uncover yet again another workout from another magazine.

This is the on going process of sooooo many people. No one actually takes a workout or program and follows it to the "T". I mean we end up changing the way it should be performed in like 4 ways. That is just for workouts!
The point i am trying to get across to you here is that you MUST follow what someone has given you if you want the result you are looking for. I mean, when i give someone a workout regimen or nutrition plan to follow, they end up tweaking it. After a couple of weeks they have done 1 of 2 things. First, they have totally changed the workout up so it is something completely different OR they gave up on it too soon and began something else or even worse, gave it up all together.

Please, do yourself a favor and give the program that you were given a REAL try. If the program calls for 6 weeks then be prepared to commit for 6 weeks on this program. You cannot really tell what works and what doesnt if you have never fully committed yourself to anything.

Find someone that has gotten the results you want and FOLLOW THEIR PROGRAM. Adhere to it with all you have. If you have done this and you saw no results you know that it wasnt for you. But you cant tell me it does not work if you didnt finish a race you started. Our life is built on our experiences and learning from them. If you quit most tasks half way through you can not really base your next move off anything!

Do me a favor and stick to the next program you decide to do! You will thank me for it!

Commited to your success,

Eric Daye

NEW DIET!! CHECK IT OUT!!

HEY! Now that i have your guys attention with my diet gimmick, I will take advantage of your time and tell you something you NEED TO HEAR!

This new diet does not have any measurements to it. Nor does it have certain foods that you can and cannot have. This diet is longer than 12 weeks and this diet doesnt have PAIN written all over it!

I think I feel a sense of FRUSTRATION! after another diet!

This diet is PAIN FREE! Yea you heard me! Its called the lifestyle diet. You know, ( no you dont know thats why i am telling you :P) the diet that you will have for your WHOLE LIFE!

I suggest you start paying more attention to the lifestyle change than the 30 day DIET! that will get you lean and RIPPED just for summer! WRONG!! I am sure after the diet they tell you how to eat normal right?

Ok ok, enough of me lecturing the hell out of you with negative energy. But seriously, you need to start thinking about the long haul and how to manage your eating in a more REALISTIC way. truth is we are all in for the quick result. That is normal and i am not harping anyone for it but if you are on a diet right now and are really dreading it, guess what? You will NEVER maintain it! The result you get will be gone in no time and your back left not knowing what in the heck to do!

All i am saying is if you are on some sort of a diet, expect your results to be short term. Unless my client is going away somewhere an the result is for a short term goal then a specialized eating plan is the way to go.

Lifestyle eating or yo yo dieting? I would say a bit of both

If your plan is to be healthier and reduce your bodyfat, make it a consistent goal. Realize that consistency and persistence is the name of the game. There are no shortcuts in this game. Just realizing that you want to make a better impact in your life and on your self.

In the end, start looking for a more long term approach. Once you have hit a stage where you are comfortable at the weight your at but would like to look better at certain times, then i recommend some sort of strict eating regimen.

Erics advice: Start looking for a long term approach to eating. Find a happy medium where you can enjoy the foods you like and still make a big difference in the long haul. I am not saying to expect a result of 1-2lbs a month but the moment you start to feel DEPRIVED of food then you have lost. It is not a lifestyle approach to eating and your bound to fall off the bandwagon sooner or later.

Don't let this be you! Your wasting your time and money!

Take my advice, i have seen way to many people that say they went on a diet and they are here with me looking for another one. Its not going to happen! Lets work together to find moderation! When the time is needed we pull out the TRU BODY TRANSFORMATION EATING PLAN and get down to extreme levels of low Body Fat! But let me tell you, its not something you can do for the rest of your life. GUARANTEED!

I hope this article has given you the hints and tips you need to start focusing on long-term eating and strategic "dieting". Dont waste your time on the next diet, focus on what you know is RIGHT!

Lose fat- eat less
gain weight- eat more
gain muscle- work out
gain muscle and fat- workout and eat lots
gain muscle and lose fat- eat less and workout

Just about sums it up :P

Enjoy the rest of the week everyone!

PS. For anyone looking for a lifestyle approach to eating and would like some help, i am offering nutritional consultations for anyone interested. This will help get you on the right track to a healthier and better you!

In Health and Fitness,

Eric Daye- CFP-PTS
TruBody Fitness- owner
BodyBlitz Bootcamp- co-owner
Physique Transformation specialist
www.trubodyfitness.com
www.bodyblitzbootcamp.ca

ATTENTION ALL RUNNERS: BAREFOOT RUNNING??

Well well well, happy hump day everyone!

I thought i would post a blog all about Barefoot Running! Although i am not a huge advocate on running, at the end of the day most of us do it in every day life whether we feel we do it or not. Also, a lot of people REALLY enjoy running. Some say its the runners high, some say it makes them sweat alot and that is the feeling of getting into better shape. Nonetheless, it needs to be addressed in a manner in which is most beneficial for us.

CLICK ON THE IMAGE ABOVE FOR A BETTER LOOK

When it comes to running (jogging, sprinting, Long walks etc) we mostly think of the sidewalk or treadmill runs we are all used to seeing everyone perform. The first thing someone thinks about when they want to "get back into shape" is either running or a walk. Now i cannot say this is a terrible choice, it is still a choice for someone to get off there butts and start making a better an improvement into the way they move. The only big problem with walking/running is most people do not understand how important it is to be READY for running/walking. I wish it was as simple as putting a pair of your old kicks on and going for a 5k stroll.

When it comes to getting ready for running their are many factors we must look at for the health and safety of your joints and RESULTS.

First, you must make make sure your gait is in correct order. Now i am not a foot specialist but i do know that one must make sure they are placing the proper weight distribution on their feet when running or walking (especially the runners!). I would strongly suggest seeking out a foot specialist or someone that can help you understand more about the bio mechanics of the foot before just running erratically. We must understand that the foot is the first contact with the ground and if it is not contacting the ground properly you could be putting sheer force on your tendons,ligaments and joints rather than the supporting muscles. Judging by 90% of the population i am almost sure you stand more on the insides of your foot and less on the outsides. If this is you then you MUST be careful when running/walking. This is a DISASTER waiting to happen!

If you would like more in depth information about running and the foot please go to my buddies website and check out the following articles he has laid out! These articles are all on Barefoot running because that is exactly what we are meant for. The information in these articles are IN DEPTH and a little hard to understand at some points. They sure do get the message across though!

http://markyoungtrainingsystems.com/2010/04/the-science-of-barefoot-running/

^^^^^Copy and Paste the above link ^^^^^^

I also have a video that i thought was very interesting! I am sure you will like it! Although running seems so easy we must make sure we are fully aware of how to run to fully maximize our results and decrease our potential for injury.

http://www.youtube.com/watch?v=iIT7t2jtdP0&feature=fvw

^^^^^^^^^^COPY AND PASTE THE ABOVE LINK^^^^^^^^^^^^^^^^

I am sure with all of the above information you will find yourself running long and alot more pain free. With repetitive motion such as running we must make sure we are following it up with proper stretching and FACIAL release. The biggest one we must look out for is the IT Band. This is a big sheath of fascia attached to the side of your hip down to your knee. Unfortunately, running causes pressure on this sheath of fascia and increases pressure on the joints.

The big take home point in this article is to not take walking/running lightly and make sure you find some professional help before you decide to take on a program for this kind of activity!!

I hope this article helps build awareness and maybe everyone will be able to run or walk with a bit less pain and a lot more effectiveness.

In health and success,

Eric Daye- CFP-PTS
TruBody Fitness- owner
BodyBlitz Bootcamp- co-owner
Physique Transformation specialist
www.trubodyfitness.com
www.bodyblitzbootcamp.ca

Metabolic Leg workout

Hey All,

It is Friday night and I just finished a WICKED bootcamp with out BODY BLITZ BOOTCAMPERS! Always a good time with them!

Today you will not recieve a bunch of random stuff because I have just recently posted a video of me with hints and tips! If you have not checked it out you HAVE TO! If you put what i say into action you will notice alot more than your body change but also the way you think about other things in life

I am off to frisbee tonight from 11PM to 8 in the morning! Should be a good night filled with many laughs and lots of yawning haha.

Ok, lets cut the crap and get to the program details of this weeks workout!

HERE YOU GO!

Legs/conditioning



Dynamic warm up

Treadmill- Preform 5 sets of this circuit

Running on the treadmill, rotate to your side for 10 seconds of lateral shuffling, 10 seconds of backwards running, 10 seconds on the other side, laterally shuffling. Return to the forward position for 30 seconds. Increase the speed every round or when you feel comfortable

Lunge Matrix- 5 reps each leg unless indicated- 3 rounds- 30-60 seconds rest between sets

Forward Lunge
Lateral Lunge
Posteolateral Lunge
Forward lunge with Over head posteolateral reach
Rotation Lateral Lunge
Rotational Posteolateral Lunge
Split Squat Jumps- 10 per leg

“JCS LEG CRANK” – rest 10 sec between exercises- Rest 120 seconds rest between circuits- 3 sets

Speed Squats- 24 reps
Forward Lunge- 12 reps per leg
Split Squat Jumps- 12 reps per leg
Squat Jumps- 12 reps
Hands behind head at all times (prisoner position)

Power endurance- 3 sets- 30 seconds rest between, 60 seconds before returning to B1.

B1- Explosive close stance leg press (let feet slightly come off leg press (LIGHT WEIGHT) 15 reps.
B2- Standing single leg Calve jumps- 25 reps per leg (not shown in video, sorry guys)


Conditioning

C1- Step mill- 1min on 2 min off (walk around on your 2 min off)- 5 total rounds- give 90% of your max

Stretch- No less than 30 second holds each. Aim for 50 seconds per leg or stretch!


There you have it guys! The metabolic leg workout! If you do this with the intentions of burning shreds of fat then you will have an amazing workout but if you just move from POINT A TO POINT B with little to no effort you will find yourself getting NO WHERE!

Here is the link to the Video. I am still trying to get the video to play in my blog without having to resize it! Still trying to learn the ins and outs of this whole BLOG thing!

http://www.youtube.com/watch?v=UafPlqMU2tY

^^^^^^^^^^CLICK ON THE LINK ABOVE^^^^^^^^^^^^

Good luck everyone!

In Health and Fitness,

Eric Daye- CFP-PTS
TruBody Fitness- owner
BodyBlitz Bootcamp- co-owner
Physique Transformation specialist
www.trubodyfitness.com
www.bodyblitzbootcamp.ca

ERIC TRAINS SHOULDERS AND ARMS

Hey everyone!

Hope all has been well and you are getting a great start on your BEACH BOD!



I know i have been! For then next couple of months I will be focusing a bit of extra work on Conditioning and Fat Loss! Adding this in too my workouts will speed up my metabolism and force my body to shed fat.

IMO, if you strategically eat properly for fat loss and workout like a machine you will shed weight. I mean your body will be forced into a position where it has no choice but to cut weight and the only weight your allowing to cut is fat! (Although if you do not eat properly then you could be losing the wrong weight!)

Building intensity in your workouts is SOOOOOOO VERYYYY VERYYYY VERYYYYY IMPORTANT! I mean i do not think i could stress that enough. You will hear me say it time and time again, "If you do what you have always done, you will get what you have always got". This statement can not be any closer to the truth. I mean how often do you see that same person in the gym doing the SAME thing over and over? Same cardio equipment, same speed, same amount of time, same EVERYTHING! I mean I have seen people do this for over a year straight. And yes i have tried telling them to either 1) get some help or 2) start changing up what they are doing. As we know, people hate change and for them to do something different would be really weird. So they stay in their comfort zone.
So ask yourself that question. Are you in a comfort zone? Are you doing the same exercise with the same weight for the same amount of reps every time you go into the gym? If so, step outside your comfort zone and CHALLENGE yourself!
BE COMFORTABLE BEING UNCOMFORTABLE!

ok ok, enough of me ranting on about random stuff, I just find this stuff essential. Call me crazy but it all seems like common sense. Then again, we live in a world where "common sense" is not so common.

Before I think of something else to randomly rant about, here is the first video of the four!

Today was Shoulders and Arms and let me tell you, it was a good one! The video shows only 1 set of each circuit to give you an idea of how i perform certain exercises. The main thing you should get from this is the EXECUTION AND FORM of each exercise I do. Also the intensity of each exercise/circuit is KEY!

THE PROGRAM

Upper Body BW warm up – 10 reps of each- No rest between exercises

1. Jumping Jacks

2. Seal Jacks

3. Diagonal arm jacks

4. 3 point push-up with plus

5. Plank rotations

6. BO Y Raises

7. BO W raises

8. Rest 20-30 seconds and repeat 2 more times

Pre-exhaust Circuit – 4 sets of 6 reps of each- rest 20-30 seconds between exercises

A1- Single Arm Front/side/rear drop raises
A2- Close grip explosive Pushups
A3- BB drop curls

Strength exercise +ankle strength and rehab- 4 sets of 4-8 reps- rest 30-45 seconds between exercises

A1- wall Push-ups
A2- Incline DB Curls
A3- 3 point SL reach (not shown)

Strength/hypertrophy circuit- 3-4 sets –rest 30-45 seconds between exercises
B1- Decline CG bench press- 4-8 reps (slower eccentric)
B2- Standing DB hammer curls- 6-10 reps (pyramid up ex. 6,8,10)
B3- Standing Single arm side lateral raises (strict)- 12-15 reps (STRICT)
B4- Single Leg DB hops- 50 each leg (not shown)

POWER/METABOLIC CIRCUIT- 2-3 sets- 10 reps of each exercise with 10 seconds of rest between

C1- Dive bomber pushups
C2- BB reverse curl to press
C3- MB push-ups
C4- Push Up position hand slides (reach hand far away)
C5- Rest for 60-120 seconds and repeat

STRETCH

There you have it. All the details laid out in front! Hope this sparks some motivation! Until next week, TRAIN INSANE!

Have a good weekend everybody!

PS. If you are interested in training programs like this or toward a specific goal, email me personally at

eric@trubodyfitness.com.

In Health and Fitness,

Eric Daye- CFP-PTS
TruBody Fitness- owner
BodyBlitz Bootcamp- co-owner
Physique Transformation specialist
www.trubodyfitness.com
www.bodyblitzbootcamp.ca

THE ONE THING THAT CAN AND WILL KILL YOU IF YOU DONT CONTROL IT!

STRESS!!!!!

A word all to familiar with that we tend to rub off our shoulders and just say "yea yea i know, I know its not good blah blah". If you cannot sleep at night because you are thinking about work, making money, is your spouse cheating on you, school, family, or anything that literally worries the SHIT out of you, it will KILL you sooner or later!!! I dont care if you have a 4% body fat, eat the cleanest diet ever, workout 7 days a week, eat all organic, live in the mountains with the cleanest air, if you cannot manage your stress it will manifest in your physical body.

I cannot tell you how many people I have come across in my 3+ years of "in the trenches" training that are not seeing the desired results they wish to see. They seem to have everything under control (eating,working out etc.) BUT STRESS. This is such a huge component of success and is one of the main attributes of people who are successful in the long run. And when i mean successful, I mean they are able to live a healthy long life due to proper Stress control. If something is stressing you out you MUST find a way to disassociate it in your life.

My whole point is for you to understand the importance of stess manangement. Getting upset over matters that you have absolutely no control over will only cause pain to your health. Learn to trust life and be 100% honest with yourself. Listen to the cues in your body before making any decision. If it doesn't feel good dont do it. Don't try to justify it-that is the worst thing you can do. Justifying brings that issue into a full circle and bites you in the ass.

BE HONEST to yourself!

In Health and Fitness,

Eric Daye- CFP-PTS
Physique Transformation Specialist
eric@trubodyfitness.com