Easy to Use Workout Creating Template

Exercising on a regular and consistent basis is a progressive reality for many people and ideal for others. There is nothing more fulfilling than to see all of your hard work and energy pay off as you reach your goal(s). Unfortunately, there is the other side of coin – that seven letter word we try to avoid as much as another fat cell accumulating on our stomach – PLATEAU.

Consistent exercise and fitness training is key for our daily lives and physical appearance. But, as we continue this neverending journey, our body also adapts to our workload in a neverending manner. So, in order yo have your “cake and eat it too” it is vital that you constantly change your route in which you are traveling to get to your fitness destination. Confuse your body so it is always adapting to another routine or environment you place it through. Then, change it again. Keep changing it every month, week or day and watch the success unfold before your eyes!

I have recieved many testimonials from clients who tell me my boot camps and personal training sessions stand out from the rest because everyday they do something fresh and different. I pride myself on this fact. In fact, I am able to easily give free routines and material away on my sites or in person because I developed and follow a simple strategy to overcome plateaus and stagnant workouts. I am going to show you how to create your own workouts in the gym or home by following this easy template. Don’t get me wrong, ten years of hands-on experience and intensive studies and certifications in exercise and physiology has made it available for me to work on a professional level as a fitness coach in which this template cannot take for granted. But, for those wanting to “spaz” their fitness workouts a bit, this can be helpful without having to listen to a know-it-all trainer like myself or spend tons of cash on videos and services that may leave you dependent on them.

So here’s the template that other trainers will hate me for revealing:

The body has several motions in which it can only can perform on a daily basis. Sometime it does a movement in isolation – but most of the time one movement is connected, or chained with another in order for you to move or get work done sch as picking up a laundry basket. These main motions are:

- Push
- Pull
- Squat
- 1-Leg Balance
- Abdominal Stabilization

Lateral, bending and transverse movement occurs as well but lets stick with these five to stay on course for the sake of the article.

Examples of these patterns are when you are pushing open a door or pulling it to close it shut. Another example is getting out of bed which requires you to use your stomach as you get up, squat and one-leg squat as you begin to stand. These functional patterns can be put into a circuit training routine to help you lose fat and build muscle tone.

Now take these five movements and create an exercise for each one in a circuit training session Like the one below:

1. Push – Pushup
2. Pull – Pullup/Row
3. Squat – Squat
4. 1-Leg - Lunge
5. Abdominal Stabilization – Situps/Plank

Do 15 – 25 reps of the five exercises you created before resting 45 – 90 seconds. Repeat the circuit for 3 to five sets for an easy but effective fat shredding workout.

Stay tuned for my bodyweight boot camp manual for more fat loss workouts and ideas. For more workouts and to get in the best shape of your life, sign up for a free personal training session or 2 weeks of free boot camps at www.stpetebootcamp.com

What Kind of Fitness Attitude Do You Have?

Often, at the gym, the park or any place where fitness and exercise is the name of the game, I hear one of two kinds of statements that suggest what type of fitness enthusiast one may be. On one hand, there is the person doing it to just
“toil the bell” and on the other is the fitness enthusiast dying to reach her threshold. Both are on the right track to taking control of thier health but only one of them will succeed more efficiently.

Now, I know getting in the best shape of one’s life is not exactly the eastiest thing to do, nor is it always fun. But, we all, including those who do not take control of their health, have a responsibility to take care of ourselves whether we realize it or not.

When it comes to exercise, your attitude is the most fundamental and determining factor as to whether you will succeed in reaching your ultimate potential or once again hang up your fitness goals until the New Year. You’ve heard about the woman who lifted the vehicle that was smothering her infant child? Well, It wasn’t brute strength possessed by the frail mother that lifted the car off of her child, but the attitude and determination to save her baby is was what made her succeed. The same holds true when it comes to your “fitness attitude.” Being totally selfish toward your personal endeavors and embracing your fitness responsibility is a key factor that will determine the outcome of your success. If you are a newbie to the fitness game or personally one of my never-say-die, bone-crushing clients, your attitude and level of seriousness will decide the fate of you reaching your potential.

Take the following fun quiz to see where you stand. What kind of fitness attitude do you have? Are you satisfied or wish to move beyond level. What’s your quote?

1. a. “I don’t have time.” b. “I make time.”

2. a. “At least I did something.” b. “I will do more.”

3. a. “How many more sets left?” b. Complete silence

4. a. “I need to get physically ready before I commit your class.” b. “I know I’ll get better if I keep it going.”

5. a. “I need a beginner’s class.” b. “”I know I’ll get better if I keep it going.”

6. a. “I’m not going to attend your boot camp 2 days in a row…” b. “How many times can I come this week.”

7. a. “I’ll think about it – I won’t make any promises.” b. “I’m ready and committed.”

8. a. “I’m too old.” b. “Forget the past, I need to do this now.”

9. a. “I can’t and won’t stop eating my sweets.” b. “I’ll make sure to be at a caloric deficit to maintain my weight loss goals.”

10. a. “I’m trying.” b. “I’m doing.”

11. a. “I can’t do another one (set or exercise).” b. Give me a second and I’ll make it up to eventually get better.”

12. a. “I just want to be healthy.” b. “The sky is the limit; I want to be in the best shape of my life and reach my ultimate potential!”

13. a. “I’m tired.” b. “Penetrating my threshold will give me the results I deserve – NO SURRENDER!”

Ok, now calculate how many “a’s” and “b’s” you have out of the 13 questions.

- If you scored 13 b’s, you’re attitude is fierce and impeccable

- 12 b’s and 1 “a”: Keep it going, you’re doing fine.

- 11 b’s and 2 “a’s”: You’re on the average and on the right track. But who wants to be average!

Everything below 10 b’s: Lets figure a way to get you on top and in the best shape possible!

A positively strong fitness attitude will bring you strong fitness work ethics and accomplishments! Watch the video below to see what I am talking about.

PS. Make sure to post a comment of all the excuses and productive statements you’ve heard or said yourself.

The 21 Day Rapid Fat Loss Solution

I’ve been getting a lot of emails asking if we have a fast solution to help with shrinking the waist, hips and glutes area…

… while there is no quick fix (I don’t care what the infomercials claim) I did go to the drawing board and crafted a new 21 day rapid fat loss program that’s right up your alley – if you want fast results.

You probably know that St. Pete Boot Camps is now at the Soulful Arts Dance Academy and is pretty much full, but we do have room for another small group so I thought I’d let you know that my NEW 21 Day Rapid Fat Loss program starts Monday, September 7th and the best part is that the 21 day program is discounted to only $84 and INCLUDES a 21 day meal plan program.

The only catch is that the camp is almost full and we can only take on 12 more participates because of the limited space. So if you’re ready to fit into your skinny jeans again and want to firm and tone your body all while dropping inches and pounds then make sure to register for our 21 Day Rapid Fat Loss Bootcamp.

Here’s how to register…

Just call me at 727.320.7952 and let me know that you want in on the 21 Day Rapid Fat Loss Bootcamp and I’ll get you all dialed and ready for Monday or just go to this special 21 Day registration page on the icon above titled “Boot Camp!”

Check out our last camp below and see for yourself how fast you can burn the fat.

The class will take place Monday, Wednesday and Friday at 12:15 PM (LUnch Break Boot Camp) and 6:30 pm at the Soulful Arts Dance Academy – 230 9th Street North.

Looking forward to seeing you there!

Damon Reio

727.320.7952

P.S. Like I said we only have room for 12 more participants for the 21 Day Rapid Fat Loss program and since this blog post is going to be emailed out to 642 local residents I’m sure it will fill out quickly.

The Only Place in Florida to Get the Kinks Out From Your Workout… Or to Just Relax.

The other day I went to, by far, the best and most professional massage therapy businesses in St. Petersburg. I spoke to Nancy Wehrman, owner of Tranquility Wellness Spa and conversed with her on the topics of health and fitness as it relates to therapy and cosmetics. What an impressive discussion… Anyhow, we were able to establish a deal for my clients and subscibers to this blog if you went to pay them a visit. But first, read on and watch the video.

The Importance of Massage Therapy

Personal fitness, fat loss and exercise go hand-in-hand with massage therapy and flexablility. If a muscle is tight, for example, it is inhibited and therefore will not function in a normal capacity. I’m sure you’ve seen it for yourself after getting out of bed only to find it hard to touch your toes. In the same manner, after a vigorous workout routine or even constant daily movement patterns, these muscle adapt to their environment and movement becomes limited in terms of your body’s range of motion.

Flexibility techniques such as stretching, self-myofacial release or even a therapeutic massage will loosen those tight muscles, thus helping you move more efficiently, thus speed up your fat loss process. Get a massage – but not any massage. I highly recommend going to Tranquility Wellness Spa.

After a killer workout, a stressful day at the j.o.b or even during your lunch break, head downtown to 149 – 2nd Street North and treat yourself to one of the best fitness and wellness investments you can ever make in your life – seriously.

Tranquility Wellness Spa is located in the heart of downtown St. Petersburg and specializes in a vast array of services such as skin, body and nail treatments, acupuncture, aroma and of coarse, massage therapy. There are even treatments specific to men’s wellness such as sports nail care and massage! This serene institution is considered to have one of the “most extensive massage menues in the area and perhaps the entire state of Florida.”

I personally recommend Tranquility Spa for all of my clients for therapeutic purposes after one of my strenuous workouts and often purchase gift cards for them when they refer new clients my way. You can even take advantage of their weight loss treatments such as the “Perfectly Slim Marine Algae Treatment” or just make it a day by totally pampering yourself.

But don’t just take it from me, watch this video and check it out for yourself.

You can even head over to the website http://www.tranquilitywellnessspa.com for more information. I’m sure you’ll agree this place is a hidden jewel.

Committed to your fitness and success,

Damon Reio

P.S. – After checking out this video, head over to Tranquility Spa and redeem your 5% discount off all products and services. Tell Nancy that Damon sent you! : )

Restaurant of the Month: This by Far is the Best Thai Spot in the Country!

Bangkok Thai Restaurant is a well known establishment in St. Petersburg that specializes in well, cuisines from Thailand and other countries in Asia. Thus, calling it a “hidden gem” would be an insulting understatement if I were to label this restaurant as such. But, for the minority those who have never visited this spot in the heart of downtown’s Central Avenue, this place is the bomb (no pun intended if you order your dish “Thai Hot.”

Whether you are a vegetarian, sushi lover, have a short lunch break or want to impress your significant other with a candle light dinner, you will find that Bangkok will overly satisfy your goals. And most importantly, THIS PLACE CATERS TO US HEALTH AND FITNESS NUTS with their delicious low calorie and fat menu! But, don’t take it from me; check out the video for yourself.

Other than the taste, how their meals compliment my diet and lifestyle and their proximity to the gym, I am also addicted to them based on their professionalism and lack of treating me like “another customer” You must check them out!

After you view the video, I have a challenging Panang recipe for you below that you can prepare after you go to 571 Central Avenue. You can attempt to make it, but I doubt you will duplicate their Panang dish : )

Committed to your fitness and success,

Damon Reio

P.S – I arranged a gift and discount for you there. Go to Bangkok Thai Restaurant and tell them Damon sent you to pick it up with your order. Check out the video for more information.

P.P.S – Post a comment and tell everyone about your experience.
Panang Curry – You’ll Need:

- 2 cups homemade (or 1 can) coconut milk
- 1 tablespoon shredded lime leaves
- 1/2 teaspoon palm sugar
- 2 cups sliced chicken or shrimp
- 2 tablespoons fish sauce

The Curry Paste:

- 1/3 cup big dried chilies, soaked until soft with seeds removed
- 1 teaspoon salt2 teaspoons galangal, cut into matchsticks
- 2 tablespoons lemongrass, cut into thin rounds
- 1 tablespoon coriander root
- 1 teaspoon toasted coriander seeds
- 1 teaspoon toasted cumin seeds
- 2 tablespoons garlic
- 2 tablespoons shallots
- 1 tablespoon roasted peanuts
- 1 teaspoon shrimp paste

Panang Curry (sometimes written Penang Curry) is a dry curry which is fried in coconut milk, and not boiled. Panang uses the thicker part of the milk, or the cream only. It’s typically made with beef, although you can make it with pork or chicken as well. It is usually just meat, and is seasoned with sliced lime leaves and sometimes a few leaves of Thai basil.

Directions:

1.The first step is to make the curry paste. Start by soaking the chilies in water until they’re soft. This could take up to a half hour. When they’re soft, cut them open to remove the guts & seeds.

2.Toast the cumin seeds, cilantro seeds and peanuts separately in a pan over medium heat. Roast each until fragrant, about 3-5 minutes.

3.Grind up the seeds together in a stone mortar & pestle until powdered. Remove and set aside.

4.Add your chilies with the salt to the stone mortar & pestle and pound until a paste. This will take a while — the skins are difficult to mash. Be patient.

5.When your chilies are a uniform paste, add the lemongrass. Pound until a paste. Then add the galangal and coriander roots, and again, smash until paste.

6.Add the peanuts, shallots, garlic and your powdered cumin & cilantro seeds. Mash until paste. Add the shrimp paste and pound to mix well. Set aside.

7.Cut your meat cross-grain into thin slices (about 1.5″ (4cm) long x 1/2″ (1.25cm) tall x 1/8″ (.25cm) thick).

8.Now, on to frying your curry! Heat up your pan first on medium-high heat, then add 1/2 cup of the coconut cream. It should sizzle right away and boil. Add all the paste and mix well.

9.Fry the paste. You want to keep the paste dry, but not too dry that it sticks and burns. Keep adding a little bit of coconut milk when it gets too dry, maybe about 1/4 cup every minute or two. Keep stirring so it doesn’t burn.

10.Keep adding coconut cream about 1/4 cup at a time, every minute or two. You should start to see a lot of oil coming to the top of the curry. This is normal and a sign that you’re doing it right!

11.Your paste should start to smell really good after 4-5 minutes. You’ll start to see a lot of oil rising to the top, especially where it’s bubbling. When it does, add your meat.

12.Cook the meat until cooked, add the lime leaves and palm sugar, then keep going about 3-5 minutes so the meat is soft. The consistency of the curry should be similar to the photo. If it’s too dry, add a bit more of the coconut milk. Remove and serve.

13.Feel free to garnish with shredded lime leaves and a few leaves of Thai basil. Some fancy restaurants serve it like shown with a bit of thickened coconut cream (thickened with a bit of tapioca flour) which you’re welcome to do too!

Note: Panang Curry should be dry and thick like this, and not soupy like red or green curries. While Panang is usually made with meat, some restaurants serve Panang with shrimp. It’s up to you!

If you’d like your Panang curry to be a bit hotter, try adding some small dried chilies in with your paste.

Slicing the meat thin like this allows the meat to get soft and absorb the flavor quicker.