What an exciting game…Well done guys, you did us proud!!

I have found that the people who do eat prior to coming to boot camp seem to be able to exercise at a higher intensity. And, at the end of the day…increasing the intensity of your workout and your performance is what counts!

Being able to workout at a higher intensity ensures that you burn more calories both during and long after your exercise session is finished. This post-exercise calorie burn is what really leads to amazing results.

The “early morning exercise on empty stomach” philosophy was one that was supposed to help you burn more fat during your workout. But, this is not true and is in fact an outdated philosophy that produces sub-optimal results. I have seen this with “in the trenches” experience in our boot camp programmes. People get much better results when they eat before early morning exercise. And, now there is even research to prove it!

My colleague (and nutrition guru), Joel Marion, goes into a little more detail on his blog. Joel also recommends the following eating prior to early morning exercise:

Try a couple scoops of whey protein before any morning “cardio” workout.

If however you still feel that your performance is less than optimal, then you may need to include some complex carbs (e.g. oats) together with your protein in that early morning meal.

Give it about a half hour to begin digesting and then go and tackle your workout.

Better performance = more calories burned = more fat loss = improved cardiovascular functioning = even better performance = even more calories burned = even more fat loss.

I would love to know whether you eat before your early morning workout. Leave your comments below and let me know your experiences.

- it’s too cold or too dark to exercise

- I need to eat more to give my body more energy to stay warm during winter

This winter exercise hibernation is then followed in a few months by a frantic resurgence of the exercise routine and diet. These behaviours are often fueled by the realisation that you may have to wear a little less in summer and you would like the extra bits that are revealed to look more appealing than they do right now!!

So what then should you be doing?

You could save yourself a lot of trouble by finding a way to continue your exercise and eating plan throughout winter. If you do, getting fitter, healthier and sexier for the summer months is a lot easier!!

In fact, at our boot camp programme we have already had a few people with weight loss results of up to 14kg in the last few months. They are also determined to continue this throughout winter and not let it slip.

So, what is their secret to exercising and eating well?

ACCOUNTABILITY

Yes, it’s a big word that is perhaps the best way for you to keep going during winter. Find a friend, colleague or family member to help you get through winter. You could even sign up with a personal trainer or join a boot camp programme such as ours in order to emerge from the winter months fitter, healthier and sexier!!

Let me know your thoughts, challenges and successes by leaving your comments below…

As many of you know my son, Liam (who will be 6 years old in May) and I often “get active” together. Last weekend it was climbing trees, this weekend it was cycling and running.

Now, last week Liam taught me a thing or two about tree climbing. When I was his age I was also a master tree climber, but now things are a little different and tree climbing at 34 years old is a whole new adventure. But, Liam was determined to get his Dad to the top of a few trees and so that’s what we did and had an awesome time…What amazed me was how encouraging and positive Liam was the whole way through. Encouraging me and telling me: “YES, Dad…you can do it” “Well done, Dad, that was awesome!!”.

Now, this weekend, we were on my territory…running! I decided I wanted to go for a slightly longer run than I normally do and the plan was to run 8-12km. Liam kept asking if he could come with and ride his bike while I ran. I was not as keen. But, eventually I gave in, but only after telling him that he was not going to be able to make the distance…it was just too far!! I took the cell phone with and had Angie (my wife) on standby to come and fetch us when the little guy got too tired.

Liam is a very active little guy and relishes a challenge. And that is what he saw this as…

I am so glad I had to eat my words. After 4km, I was asking incessantly whether he was alright (about every 30 seconds). Eventually he told me: “Dad, I am fine. I will tell you if I am tired. How are you doing? Do you want to stop for a rest?”. Long story short…he managed 8.5km and was still looking strong. Okay, we did go slow…it took us just under 60 minutes. And we stopped a few times to look at the trees, a bird, a flower…to give a quick traffic lesson!!

But, Liam taught me a valuable lesson over the past 2 weekends. Firstly, encourage and support people as they attempt and do something that is a challenge. And secondly, don’t project your negative thoughts about whether you feel they can or cannot do something.

I am so glad Liam proved me wrong and very fortunate that he rose to the challenge and that my harsh words did not crush his little spirit.

WELL DONE Liam…you are my little HERO!!

Well, below is a video clip that inspires me to be even “tougher”…to persevere and not give up.

Achieving the results you deserve in life is all about perseverance. If you need some toughening up in the perseverance department, then please take just over 2 minutes to watch the clip below. It left me speechless…

Leave a comment and let me know your thoughts…

The first video is low budget and a little dodgy…a superhero, a mystery lady and a dog all feature in this valentine’s day special…

Okay, so my friend Interval Man (in the USA) is a bit crazy, but it is a great way to burn off those extra calories consumed during your romantic dinner and chocolate dessert.

And now for the next movie which brings us a little closer to home, is probably even lower budget (as my friend Interval Man has dollars), although not as dodgy…in fact it is quite sweet!! But, perhaps I am a little biased as it does feature yours truly and the very sexy, Angie…

Grab your significant other and exercise along to this one…

Nothing like a little exercise together to spice up your relationship. Leave us a comment and let me know your thoughts…

This marked an official attempt to get into Guinness Book of World Records for the largest simultaneous boot camp workout ever performed.

So, the big question on everyone’s lips over the past few weeks has been: “Did we do it?”

Well, you will have to wait a few more weeks for the official result, but I am pretty certain that we did…so, well done to all involved…the present count is over 570 people all exercising at the same time, but we should see this number go even higher.

BUT, I will hold off the celebrations until we have official confirmation from Guinness World Records.

If you want a sneak peek at what we did, you can check out the video below…

It was a 41 minute grueling workout that saw boot campers hold nothing back and give it their all…

We also managed to raise some money for the Heart & Stroke Foundation of South Africa at the same time.

If you would like to experience what fitness boot camp is all about, and see why it is becoming the best place to Get Fitter, Healthier and Sexier in 2010…then please enter your details below to get a 2 week testdrive of our programme.

Let me explain that:

With the 20-10 workout you exercise for 20 seconds and then rest for 10 seconds. Repeat this sequence 8 times for 4 total minutes. Then rest for one minute and then repeat this 5 minute circuit 4 times for a 20 minute intense fitness and fat loss workout.

Here is your workout to start your New Year the right way:

Join us on 9 January for Workout Worldwide…and be part of a World Record and kickstart your New Year’s Fitness & Fat Loss…CLICK HERE

Local Fitness & Fat Loss Expert Chosen to Host

World’s Largest Simultaneous Fitness Boot Camp Workout for

Charity in Cape Town, South Africa

Fitness Boot Camp has recently been selected as one of the top fitness boot camp programmes in the world and will be a remote site for the first ever Workout Worldwide.

The event will be held at the University of Cape Town in Rondebosch on Saturday, January 9^th, 2010 at 18h00-19h00. It will be the world’s largest international charity fitness boot camp workout of all time and all net proceeds will be donated to the Heart and Stroke Foundation of South Africa.

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We will be attempting to set a Guinness World Record for the largest simultaneous fitness boot camp workout ever performed.

There will be over 50 international locations worldwide performing the workout on the same day with all proceeds being donated to their respective country’s heart association.

You can be a part of this record attempt (something you can tell your grandchildren about one day!!) by joining us on 9 January at 18h00 at University of Cape Town (Upper Campus in Sports Hall 2).

He has been spreading lies and misconceptions about how he helps with fat loss without any proof that what he says, does any good at all…?!

BUT wait…what is that…is it a bird…is it a plane…NO, it’s Interval Man!!

Interval Man is saving the world by spreading his message of Fast Fitness & Fat Loss…and what’s more his message is backed by some very sound research and real results from real people. Just ask our boot campers who lose up to 4kg every 4 weeks at boot camp!!

Check out Interval Man’s most recent exploits:

P.S. I know the true identity of Interval Man and chat to him on a weekly basis about saving the world one workout at a time! Afterall, it’s what we do here at Fitness Boot Camp…