Brian Copeland's
Core Fitness Newsletter

Issue #2 - 4/04/2007

1. Training Tip: "How To Lose 100 lbs in 1 Year"
2. Nutrition Tip: "Eat THIS To Melt Body Fat"
3. ABC Fitness & Yoga News: "Free Kettlebell & Yoga Training"
4. Charity in Focus: "Precious Ones Outreach International"

1. Training Tip: "How To Lose 100 lbs in 1 Year"

I tend to keep late hours being a night owl and all and it kills me to see infomercials on TV with some made-up fitness celebrity endorsing the latest gadget, gizmo and gimmick. You know what I'm talking about, the 'ab machines' or sometimes they are even the 'full-body machines.' I saw one the other night that is nothing more than a blow-up bag that you do crunches on and oh you can do pilates and yoga on it too which is a waste of money because you don't use equipment in yoga, you use your own body!

The one thing all of these pieces of junk..er... equipment have in common is that they make 'working out' easy. They make it comfortable. They take the effort out of it. They show smiling models with killer bodies using the device with little to no effort. Let's just be clear on something here, none of those fitness models with the killer bodies actually use that equipment!

If you want a killer body there is no way around hard work in the form of cleaning up your nutrition and making daily exercise a part of your life. That doesn't mean that you should not enjoy the food you eat or your workouts. I love my workouts; but I sure as heck don't smile while I'm in the middle of a set of heavy presses or squats... in fact I'm sure I have a quite awful look on my face. But when I see myself in the mirror I smile cuz I look so nice! ;-)

All kidding aside, one of my favorite stories of someone reaching their goal is that of a gal by the name of Tracy. She is the wife of a Senior Kettlebell Instructor. Tracy was 100 lbs overweight and decided that she was sick and tired of being sick and tired. So in the span of 1 year she lost over 100 lbs of body fat and is now ripped and looks great! How did she do it? Well it wasn't with some late night TV gizmo, she used kettlebells actually.

Here is a summary of the program she followed:
Day 1: Kettlebell swings, eat clean
Day 2: Kettlebell swings, eat clean
Day 3: Kettlebell swings, eat clean
Day 4: Kettlebell swings, eat clean
Day 5: Kettlebell swings, eat clean
Day 6: Kettlebell swings, eat clean
Day 7: rest, eat a little less clean and have some naughty food
Days 8 - 365: repeat of Days 1 - 7

There you have it, a fool-proof plan of attack! Seriously, you may think it is hard work in the beginning but the reward is totally worth it. "The journey of a thousand miles begins with a single step" - Chinese Proverb

If you need a little more direction... like what the heck is a kettlebell swing and how to do it then I invite you to contact me about some training.

2. Nutrition Tip: "Eat THIS To Melt Body Fat"

Ok by a show of hands, how many people like eating salads for the flavor? I'm... not seeing any hands... Maybe that is because I can't see you or maybe that is because salads are boring? Ok, how many of you like eating vegetables? ....hmmmm Let's try this... How many people like to lose body fat and put on lean sexy muscle? How many of you like to have more energy and increase your chance of avoiding disease? Want to know how to do all of this?

EAT MORE VEGETABLES?

Here is a great way to do this and make salads actually enjoyable. When you make salads don't use the boring and nutritionally devoid iceburg lettuce. Use spinach or any dark green or purple leafy types of lettuce. Put as many different types of vegetables in it as possible. Then either eat this with a serving of protein such as a chicken breast or just put the chicken in the salad.

My typical salad:
- Bagged salad such as "Fresh Herb Salad Mix" or "Spinach Mix"
- Some chopped purple onion
- Some chopped red bell pepper (it is sweeter than the yellow and green)
- Some walnuts
- Some sesame seeds
- Some broccoli, shredded carrots or whatever else you have handy
- Green olives
- Maybe a few croutons (don't use many)
- Asian ginger dressing or balsamic vinaigrette (just use a little don't drown your salad)
- A 5 oz. can of chicken or tuna in water (drain the water out and give it to your cat)

Now you have protein, healthy low glycemic carbs high in fiber, lots of vitamins, minerals, antioxidants and phytonutrients. Oh yeh, you have lots of texture and flavor as well. Wash it all down with a tall glass of water and go do some kettlebell swings and the body fat will start melting off. To make this quick and easy, have all of the ingredients chopped and put into containers in the fridge at the beginning of the week. Then when you need a salad you can pick and choose which ingredients to add even if you are in a hurry or feel lazy ;-)

3. ABC Fitness & Yoga News: "Free Kettlebell & Yoga Training"

Our new studio is OPEN to training 1-on-1 clients! The official "Grand Opening Event" is coming soon and so will group kettlebell and yoga classes. We will give away prizes to everyone who attends the Grand Opening Event (such as a free kettlebell or yoga session) and you can also enter to win several weeks worth of training and yoga!!!! Stay tuned for the date and time of the Grand Opening Event!

ABC Fitness & Yoga, Denver's Premiere Fitness, Yoga and Kettlebell training facility! Click here for a link to the site and directions to the facility.

Come down and learn about how we can help you reach your goals; whether those be to get lean and tone, big and strong, improve performance in martial arts or sports, tearing a deck of playing cards in half, improving your kettlebell lifting technique or just learning what the heck a kettlebell is! Guys and gals of all ages!

4. Charity in Focus: "Precious Ones Outreach International"

My friend Janet "Ama" Annan has a special place in her heart for orphaned and abused children all over the world. She is the founder of Precious Ones of God Outreach International a non-profit organization that takes in orphaned and neglected children and gives them clothes, housing, food and schooling. I have volunteered my time and talents with this organization and can tell you that they are legitimate and make a real difference in the lives of hurting children. In fact, Janet and her husband both work full-time jobs just so they can provide more money to help the children. She can use all of the support she can get. No guilt trip but if you are moved in your heart then please visit her at her website here.

Until next time, train and eat like ATHLETES not hamsters and reap the rewards of a healthy, lean, sexy/studly body!

Brian Copeland, RKC