Brian Copeland's
Core Fitness Newsletter

Now you may think that your current fitness program or whatever you think you are doing will help with all of these. But if you got your exercise advice out of any popular men's or women's magazines or from the local 24 hour-a-day health club then I can almost guarantee you aren't training properly.

In fact, you are probably going to end up with injuries caused by poor trainng advice!

Now I'm not against looking good and there is nothing wrong with wanting to turn the head of the opposite sex when you walk by on the beach. All I'm saying is that not all exercise is created equal and you should strive for performance as well as appearance.

When I walk around at night and an ugly thug looking type walks past I don't feel any fear. Maybe it is because I am a Martial Artist or maybe it is because I know that I can tear a deck of cards in half with my bare hands and I see that person's neck like a deck of cards? Then again maybe it is because I'm stupid and/or crazy but we will leave that to the historians...

As many of you may or may not know, several years ago "training for performance" had a whole different meaning to me. I had 2 severely herniated discs in my lower back (obtained from following popular fitness advice). Training for performance to me meant not living with constant agonizing daily pain. Many times I couldn't even sleep the pain was so bad. This affected every single area of my life. Belive it when I say you never want to experience it!

By changing my training to "performance based", in my case have the body function properly, I was able to make a full recovery in only 6 months after 7 years of constant pain!

So take a good look at the exercises that you do (if you do them) and ask yourself, "what does this really do for me?" Here is a brief list of virtually useless or even dangerous forms of exercise:

- Traditional aerobics classes
- Jogging (treadmill, grass, it doesn't matter)
- Hamstring curls, leg extensions or leg presses
- Butterfly machine, cable crossovers or any silly "pec" isolation exercise
- Isolation exercises (rehabilitation can sometimes be an exception)
- Training your favorite muscles and neglecting the rest
- Using machines to exercise (the wussie's way and asking for injuries)
- Taking fitness advice from someone 'just because' they look good
- Taking fitness advice from someone who doesn't look like they could exercise their way out of a paper bag
- Hip hop abs do not make abs! (and I doubt it will help your dancing either!)
- Big dumb looking ab cushions on late night TV
- A $5,000 piece of home gym equipment (a $60 kettlebell will last the rest of your life and you can pass it on to your grandchildren's grandchildren)

My clients vary from grandmothers to house wives to police officers and even though they have very different goals one thing is for sure... They train for performance, relative to them.

Bottom line:
Train for performance and looks will come along as a package deal!

3. Nutrition Tip: "Your Lose Weight NOW Eating Plan!"

I've said before how important vegetables are to healthy living. I've said before how nutrition and eating habits are at least 50% of losing body fat and getting lean.

Well now I'm going to give you a super effective plan of attack to melting away bodyfat, building or maintaining lean muscle and experiencing beneficial health effects in your life.

I'll show you a sample eating plan I have followed to drop 4% body fat in one month.

This plan will be medium high in protein, medium in fat, low in carbohydrate but not too low.

Breakfast:
- 4 organic eggs
- Green tea without sweetener

Mid-morning snack:
- Plain yogart
- Frozen berries
- Mixed in 1/2 scoop of protein powder
- Mix in 1 tablespoon of natural peanut butter (organic is best)

Lunch
- Piece of chicken prepared however as long as it is healthy
- Steamed veggies with lemon or hot sauce for flavoring

Post Workout Shake
- Protein powder (about 30 grams)
- Strawberry preserves
- Milk (I use raw milk but that can be hard to find)
- Frozen berries
- Creatine monohydrate 3 grams (optional)

Dinner
- Mix Herb Salad
- Chopped mushrooms, red bell peppers, purple onion, tomato
- Can of chicken in water (drain the water and give it to the cat)
- Extra virgin olive oil and lemon or lime juice with salt/pepper for dressing

Before Bed
- Some sleepy time extra tea
- 'Little bit' of extra dark chocolate (70% cocoa at least)
- ZMA supplement (it boosts testosterone by bringing our zinc levels up to where they should be naturally)

Now depending on how much you weigh and if your goal is to put on muscle or lose body fat you will need to have bigger or smaller meals.

You will need to use this blueprint above and make it work for you. Here are a few guidelines to go off of:

- Eat meat, vegetables and fruit
- Avoid processed foods (with a few exceptions like protein powder); if you ancestors could eat it 150 years ago it is probably good
- Avoid grains when possible
- You can have one big carbohydrate meal per day, preferably right after your exercise session
- Drink lots of water
- Eat every 2 1/2 to 3 hours
- Keep a food log and measure body fat every week. If you are losing bodyfat good for you, if you aren't then you need to look at your food log and make sure you haven't been eating any cheat food anywhere.
- Write everything down in your food log, no cheating!

Train hard, eat well.

4. ABC Fitness & Yoga News:
"Updated Schedule"

My business partner Aminda has increased the number of yoga classes she is doing per week. Check out our latest schedule at http://www.abcfitnessandyoga.com/classes.html and scroll down to the schedule link.

5. Personalized Program Design: "Tired of Not Reaching Your Goals?"

One of my recent female clients went down 2 belt sizes in a month! She did it in just 15 minutes 3 - 5 nights per week and from the privacy of her own home using just her own bodyweight!

What are you waiting for?

Let's face it, we are our own worst strength and conditioning coaches. We are great at telling other people what to do with their exercise programs but we can't seem to figure our's out to meet our goals.

Whether you are an athlete who needs to perform better at their sport, a guy or gal who wants to look better at the beach, maybe you just want a healthy heart and joints or you want a combination of all three; I can help you get there.

What is Personalized Program Design?

A custom "personalized" training program for created just for you. I take into consideration your goals, time, lifestyle, equipment you have access to, etc. You follow this on your own at home, the gym or where ever. Have kettlebells? Barbells? Dumbbells? Just your bodyweight? No problem!

Who needs Personalized Program Design?

• New to Exercise:
  • You know you want to get 'in-shape' but you have no idea of how to do it. Let me show you exactly what to do and how to progress.
• Wants to Work Out at Home:
  • Custom made training program based on your lifestyle, time, equipment or lack there of.
• Hates Gyms:
  • Join the club, or rather don't, I can't stand them either. Train at home with whatever equipment you have access to. You would be amazed what you can do with just your body weight if that's all you have.
• Short on Time:
• You CAN exercise for 15-20 minutes per day 3-6 days per week easy! If not you are making excuses. I'll show you how, and yes this is effective. But don't kid yourself, you will be working your butt off!
• Been Training for Years But Haven't Reached YOUR Goals:
  • You need a fresh outside perspective on your training. You also need an experienced professional coach to show you the way. I am both of those. All you need to provide is the elbow grease and sweat!

Quit making excuses and treat yourself, you deserve it!

Learn more about my Personalized Program Design here

6. 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