A Way to Get Your Abs in Shape

Many of you want to lose that extra baggage around your stomach.

Getting flat abs is not easy.

Of course, it takes a great all-round exercise program that includes cardio and strength training.

Plus, you must eat right and stay away from fast food.

I have a great abs workout for you that I have posted on the MVP Boot Camp blog before. It's called the "Abs From Hell." This is a four High-Intensity Interval Training minute circuit with 20 seconds of exercise and 10 second rest. This workout is guaranteed to make your abs burn.

Click on the link below.

http://www.youtube.com/watch?v=bYHeIlbVye8

Surround Yourself With MVPs!

One of the key characteristics of successful people is that they avoid negative people and they spend the majority of their time surrounded by those who have already achieved success and want to achieve more success.

So if your goal is to lose 20 pounds by eating healthy, exercising and living an energy full life - then seek out others who already live a healthy lifestyle and want to lose weight .

If you are around person that has an negative attitude, than it most likely that your attitude will be negative.

Surround your self with another MVP (Most Valuable Person) and you will have the support that it takes to reach your goals.

Hanging out with a person who just talk about getting in shape but never take persistent action will ensure that you never reach your goal.

21 Day Workout/Meal Plan Program Coming Soon.

On Monday, August 11th, I will be launching a new fitness workout program called Get Fit 4 Christ.

The purpose of Get Fit 4 Christ is to improve your mind, body and soul.

The 21 day program includes:

• 15 fun and challenging exercise workouts to help you burn fat, tone muscle and increase your energy.
• A 21 day meal plan to help you lose weight and
• 21 inspiring stories that will motivate your mind and at the same time touch your soul.

Here is an excerpt from Get Fit 4 Christ:

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Day 11

A BEAUTIFUL ANALOGY!

A man went to a barbershop to have his hair cut and his beard trimmed.
As the barber began to work, they began to have a good conversation. They talked about so many things and various subjects. When they eventually touched on the subject of God, the barber said: "I don't believe that God exists."

"Why do you say that?" asked the customer.

"Well, you just have to go out in the street to realize that God doesn't exist. Tell me, if God exists, would there be so many sick people? Would there be abandoned children? If God existed, there would be neither suffering nor pain. I can't imagine a loving God who would allow all of these things."

The customer thought for a moment, but didn't respond because he didn't want to start an argument.

The barber finished his job and the customer left the shop. Just after he left the barbershop, he saw a man in the street with long, stringy, dirty hair and an untrimmed beard. He looked dirty and unkempt.

The customer turned back and entered the barber shop again and he said to the barber: "You know what? Barbers do not exist."

"How can you say that?" asked the surprised barber. "I am here, and I am a barber. And I just worked on you!"

"No!" the customer exclaimed. "Barbers don't exist because if they did, there would be no people with dirty long hair and untrimmed beards, like that man outside."

"Ah, but barbers DO exist!", answered the barber. "What happens, is,
people do not come to me."

"Exactly!" - affirmed the customer. "That's the point! God, too, DOES exist! What happens, is, people don't go to Him and do not look for Him. That's why there's so much pain and suffering in the world."

Now to him who is able to do immeasurably more than all we ask or imagine, according to his power that is at work within us, - Ephesians 3:20

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Get Fit 4 Christ Nutrition Tip

Going on a Diet Will Not Work

Never go on a diet! Statistics show that going on and off diets will actually increase your chance of permanent weight gain. Skipping meals is a common mistake that dieters make. While this will lead to a lower calorie intake, it will also trigger your body to slow down your metabolism in order to conserve energy, thus causing you to burn fewer calories.

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Get Fit 4 Christ Day 11 Meal Plan

Breakfast
3 egg white omelet with green pepper
Grape Nuts & blackberries
Multivitamin
Snack
Turkey slices
Red pepper sticks
Almonds
Orange
Lunch
Lean beef
Black beans
Steamed broccoli
Snack
Cottage cheese and 1 pear
Carrot sticks
Protein Drink
Dinner
Fish
Brown rice Broccoli and/or cauliflower
Raspberries
Snack
Hard boiled egg
Zucchini sticks
Pear

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Get Fit 4 Christ Workout

click here

Get Fit 4 Christ Day 11 Workout

Ladies - African American Hair Care For Exercising

Foxy 95.5 radio personality, Niecy, admits that one on the most popular excuses that African American women use for not exercising is "I just got my hair done."

The hardest time part about exercising is knowing you are going to sweat your hair out and you will have to spend 30-40 minutes repairing fixing your hair. Plus, you may wear a short, sexy style so you can't just wash and go.

I understand that you spent a lot of money on your hair and looking good is very important. But the lack exercising can hurt you in the long run. The obesity rate among African American females is 70%. The reason why is poor eating habits and not exercising.

Here are 8 tips on how to stay fit and keep your hair tight and right at the same time.

1. Work out before bed, then you just need to shower and get your hair to a sleeping point

2. Wear an Underarmour cap, if may wick the sweat

3. Change your hairstyle to something more low-maintenance

4. Wear a wig

5. Wear a head band and pull your hair back

6. Wear braids

7. Put on a shower cap after your workout and hop in the shower and then just touch up your hair with the straightening iron afterwards.

8. Make getting fit a priority and try your best to work around your hairstyle

The Benefits of Boxing

I recently met with actor and dancer Darrin Henson to talk about my favorite subject FITNESS.

Henson, who played "Lem Van Adams" in the Showtime series Soul Food and "Grant" in the movie Stomp The Yard is a fitness buff and uses boxing as a workout technique for his busy schedule.

Staying in shape is a must for Henson, who is currently working on three films -

The Express where in plays running back Jim Brown, will be released later this year. The other two films - Blood Done Sign My Name and Tekken will be released in 2009.

We both agreed that the benefits from boxing are endless. Here are 10 reasons to incorporate boxing into your fitness plan.

1. You stay motivated and committed to a fun and challenging workout.
2. You reduce total body-fat percentage and strengthen muscular system
3. You build confidence and a sense of well-being
4. You improve the ability to relax, to keep calm and poised under high pressure

5. You develop discipline

6. You will tone muscles

7. You will increase endurance and stamina

8. You will improve flexibility and balance

9. You will improve co-ordination
10. You will burn fat and loose weight

A good boxing workout not only will make you feel like a Champ, but you will also make you feel like a MVP!

Wellness Extreme Makeover

Yes the search it on!

MVP Fitness has teamed up with Triad Chiropractic and we are looking for nominations for individuals ready, willing, and able to make a life change.

We are offering a full transformation to two individuals (one male and one female). Including energy balancing, structural correction,wellness coaching, core and spinal stabilization, personal training, weight loss strategies, and nutritional supplementation. Everyone knows one person who needs a total transformation!!

Please send us an e-mail to info@triadchiropractic.net with you are nominating and tell us "their story", just a little about them and why they deserve this opportunity. No limit on the number of people that you can nominate.

Strength Training 101

I want to quickly clear up a myth about strength training.

Some women avoid weight training because they don't want to bulk up. However, strength training is a very important element to maintain a healthy weight and strengthen your body.

The fact is women can't bulk up with strength training simply because women typically don't have the amount of testosterone necessary to build huge muscles.

Also, studies have shown that "the average woman who strength trains two to three times a week for eight weeks gains 1.75 pounds of lean weight...and loses 3.5 pounds of fat.

In other words, strength training makes you more lean.

Go to the link below and try The MVP Fitness Dumbell Blast.

This is an excellent dumbell interval training workout. I recommend that you use a pair of 5-10lb dumbells for this circuit.

http://youtube.com/watch?v=k_QmM0Lvwoc

Note: Exercise is not without its risks and this or any other exercise program may result in injury. To reduce the risk of injury in your case, consult your doctor before beginning this exercise program. MVP Fitness, LLC and advice presented are in no way intended as a substitute for medical advice, MVP Fitness, LLC disclaims any liability from and in connection with this program. As with any exercise program, if at any point during your workout you begin to feel faint, dizzy, or have physical discomfort, you should stop immediately and consult a physician.

The Keys to Flat, Sexy Abs

I get a lot of questions on how to flatten the stomach.

Here is a very simple strategy I use.

1. Eat Breakfast - it is the most important meal of the day.
2. Watch What You Eat - you must stay away from fast food joints
3. Eat Five to Six Small Meals Per Day - it is a great way to speed up your metabolism
4. Drink Only Water - no soda or sugary drinks such as kool aid or lemonade
5. Exericse - use both strenghth training and interval training

Click on the link below and try this four minute ab routine that is used in MVP Boot Camp.

The video is called the "Abs From Hell" - this workout is being view on You Tube and some viewers perfer this workout to so many others, it actually makes the abs burn.

Perform this routine twice.

http://youtube.com/watch?v=bYHeIlbVye8

Note: Exercise is not without its risks and this or any other exercise program may result in injury. To reduce the risk of injury in your case, consult your doctor before beginning this exercise program. MVP Fitness, LLC and advice presented are in no way intended as a substitute for medical advice, MVP Fitness, LLC disclaims any liability from and in connection with this program. As with any exercise program, if at any point during your workout you begin to feel faint, dizzy, or have physical discomfort, you should stop immediately and consult a physician.

Here's a Way to Stay Fit During the Off Week

A great way to get a workout in when you are short on time is doing an Interval Training routine.

I use Interval Training a lot in MVP Boot Camp.

Interval Training is about mixing high intensity bursts of exercise for 20 seconds with moderate intensity recovery periods for 10 seconds

Interval training will improve your fitness levels, boost your metabolism and burn off that extra fat. It is fun, challenging and saves time.

Plus, there is no equipment needed because the four minute circuit below is a bodyweight exercise routine.

For an example of a great Interval Training workout, go to the link below and perform the MVP Boot Camp 4 Minute Workout.

MVP Boot Camp 4 Minute Circuit

Note: Exercise is not without its risks and this or any other exercise program may result in injury. To reduce the risk of injury in your case, consult your doctor before beginning this exercise program. MVP Fitness, LLC and advice presented are in no way intended as a substitute for medical advice, MVP Fitness, LLC disclaims any liability from and in connection with this program. As with any exercise program, if at any point during your workout you begin to feel faint, dizzy, or have physical discomfort, you should stop immediately and consult a physician.

Tips For Working Out Outdoors

MVP Boot Camp is a great outdoor workout, exercising outdoors in warm weather can be fun, especially since you have spent winter months inside.

However, understanding how to exercise in the heat is important.

Here are a few tips for working out in the heat

1. Drink plenty of water. It’s extremely important to stay hydrated before and during exercise. Be sure to drink throughout the day (stay away from coffee and soda).

2. Eat regularly. Try to eat small meals 5-6 times per day. Include lots of fruits and vegetables.

3. Wear light, loose fitting clothes that can breath. Cotton is always a good choice. If your outdoor activity produces a lot of perspiration, consider clothing that is designed to wick the sweat away.

4. Cover your head. Wear a loose, billed baseball or golf hat to cover your face from the sun.

5. Listen to your body. Stop exercising if you begin to experience muscle cramps, nausea, headaches, goose bumps on the upper body and unsteady footing.

How to Treat Shin Splints

Many of you may be experiencing pain at the front of your lower legs. This pain is called Shin Splints.

Here are a few signs that you may have Shin Splints.

1. Tenderness over the inside of the shin.
2. Lower leg pain which goes after a period of rest but comes back when running starts again.
3. Sometimes some swelling.
4. Lumps and bumps may be felt when feeling the inside of the shin bone.
5. Pain when the toes or foot are bent downwards.

Here is what you can do about Shin Splints.

1. Simply rest to allow the your legs to heal.
2. Apply ice on your shins. "Icing your shins" reduces pain and inflammation.
3. Stretch the muscles of the lower leg by tapping your toes or drawing the alphabet with by using your feet.
4. Check your shoes. It may be time to buy a new pair. At times, shin splints are caused by worn out shoes.
5. Still exercise. Maintain fitness with other non weight bearing exercises such as swimming, cycling or running in water.
6. Use a heating pad on your shins to reduce the muscle strain.
7. Visit your doctor for treatment.

MVP Client Debora Kellom Loses 15 Pounds in 7 Weeks!

One of the things MVP Boot Camp Clients consistently want to know is how they can lose weight.

It's pretty simple really. But it requires getting out of your comfort zone and working hard in MVP Boot Camp, exercising on MVP Boot Camp off days and eating right.

Most people would rather find out some magic formula.

MVP Boot Camp Client Debora Kellom is off to successful start. She has lost 15 pounds in 7 weeks and will continue to lose more!

Debora is kicking butt and is making it happen.

If you want to reach your fitness goals here is my advice:

1. Work hard
2. Stop thinking negative
3. Start taking action
4. Set individual goals
5. Eat the proper foods
6. Get motivated, be persistence and believe in yourself

Remember, if you want to reach your fitness goals, you've got to want it. And you've got to want it bad.

MVP Client Diane Phipps Arm Wrestles Radio Personality

Diane Phipps is in the best shape of her life.

But, Tony Scott of KMJM Majic 104.9 thinks he can take her in an arm wrestling battle. He is so wrong!! Listen to it unfold. Hilarious!!

Copy and paste to your browser to listen.

Click on Tony Arm Wrestles a Woman

http://www.kmjm.com/cc-common/podcast.html

Treatment for Muscle Soreness

Some of you may be experiencing some muscle soreness.

This soreness is called DOMS. DOMS stands for: Delayed Onset Muscle Soreness is a feeling of muscle pain and soreness that is felt 12-48 hours following exercise, particularly at the beginning of a new an exercise program.

Here are five tips to recover from DOMS

1. Use active recovery techniques. Perform some easy low-impact aerobic exercise to increase blood flow. Such as walking, riding a bike, a light weight lifting routine. This will help diminish muscle soreness.

2. Get a massage. A massage is effective in easing the pain of DOMS by approximately 30%. It will also reduces the swelling.

3. Pain medicine. Use aspirin or ibuprofen to reduce the soreness temporarily, though they won't actually speed healing.

4. Ice it. Use ice bags, cold packs or even a bag of frozen peas wrapped in a thin towel to provide cold to the sore area for no longer that 15-20 minutes. Cold can provide short-term pain relief. It also limits swelling by reducing blood flow to the sore area.

5. Gentle Stretching. A nice light stretching routine will improve your circulation, improve your range of motion, decrease your joint stiffness and decrease your muscle soreness.

Remember, DOMS is a normal when starting a new fitness program. But I urge you to stay with it. The soreness is generally at its worst within the first 2 days following the activity and it will go away in the next few days.

10 Snack Tips Before MVP Boot Camp

The snack should be a light one. Too much snacking may stimulate the digestive system at an inappropriate time.

1. Milk and 12 crackers, 2 tbsp. peanut butter
2. Banana and yogurt
3. Bagel with jelly and juice
4. Cereal (1 oz.) and milk
5. Juice and pretzels
6. Sports drink, 16 oz
7. Sports bar and water
8. Fresh fruits such as oranges or bananas
9. Low-fat vegetable soup, chicken noodle or tomato and crackers
10. Blueberry muffin or fig bars and milk

MVP Boot Camp - What to Expect

MVP Boot Camp is a fun and challenging program designed to help you lose weight and get in shape.

What To Expect. MVP Boot Camp is unmatched in terms of results and intensity. As a result, your body will be challenged like no other group fitness class. Existing injuries may be aggravated and/or new injuries may occur. If you have any question about your ability to participate in this program, please consult your physician and the instructor. You are responsible for any accidents or injuries from participation in the program. If you experience any abnormal discomfort, stop exercising immediately and alert the instruction.

If you show up to Boot Camp well fueled and push yourself to the best of your ability, then you can expect excellent results at the end of each four-week program. You will be challenged regardless of your ability level of fitness. MVP Boot Camp is designed to challenge participants individually.

For example, if we are doing sit ups, you will be asked for 60 seconds of your best effort, not a specific number of repetitions. The advanced and beginner client can apply 100% of their effort and not be held back or overwhelmed. You will not be competing with others. The workouts and intensity will be progressive over the course of the class. If you adhere to the program, you will see major results.

How To Prepare For Class. You should wear clothing appropriate to exercise and the environment, please bring a towel, exercise mat and water. It is very important to eat and be well hydrated before class. It is also very important that you drink water and eat a light and healthy meal before the start of each MVP Boot Camp session.

Class Etiquette. Please arrive on time to MVP Boot Camp. It is important to warm-up prior to exercise to reduce the likelihood of injury. Please note that tardiness may cost you and your fellow boot camp members 60 seconds of push-ups.

Missed classes and refunds. You may use the other area MVP Boot Camp programs to make up missed session within two weeks of the absence. A complete schedule can be found on our website at www.mvpfitness.net. There are no refunds.

Inclement Weather Policy. In the event of inclement weather, MVP Boot Camp classes will be cancelled. Information on the status of MVP Boot Camp during inclement weather will be available by calling 314-831-7505 or by logging on to the website at www.mvpfitness.net. Notice of cancellation for classes will normally occur prior to one (1) hour before the schedule class time.
Every boot camp member who has completed a MVP Boot Camp has shown great improvements. You may feel a little overwhelmed at the beginning of the program but you will leave each session with a great feeling of accomplishment.

CONGRATULATIONS, YOU HAVE TAKEN THE FIRST BIG STEP TO A BETTER HEALTH!

PMA

MVP Boot Camp is a program that prides itself on living life with a Positive Mental Attitude (PMA)!

How is your PMA?

Here are 4 tips to improve your PMA.

1) Always Believe in Yourself. If you think you can`t do it, you are right! . When you are doing 60 seconds of sit ups, concentrate on performing the exercise with good forum and believe that you will get the job done.

2) Have Confidence. The main reason that some people don't even have goals is lack of self confidence. You have to believe that you can accomplish anything that you set your mind to. Have a positive attitude. Believe in your skills and talents.

3) Strive to Improve Everyday. For the mind, read self-improvement books. For the body, enroll in MVP Boot Camp and eat right, and for the soul, attend church, pray and read the Bible. Never stop improving!

4) Always Work and Play at Your Best. - Life is too short. Live your life to the fullest. Live everyday like it is your last day on earth. Compete against your own personal best at work and at MVP Boot Camp, and try to achieve that.

You must posses a Positive Mental Attitude not only during the good times, but during the bad times as well.

Remember, PMA is what separates a great person from an average person. In a tough and hard situations, the person with PMA is the MVP.

Being Overweight

According to Black Enterprise Magazine over 80% of African American females are overweight.

Causes of being overweight.

1. Eating too much.
2. Not being active.
3. Your metabolism is too slow.
4. Lifestyle
5. Illness and medicine.

Here's how you can fight off weight gain.

1. Lose weight gradually and safely - 1/2 - two pounds per week.

2. Do not go on fad diets.

3. Eat Well.
- Start your day with breakfast
- Eat more fruits and vegetables
- Eat less meat
- Drink less soda, sweet tea and "red" kool aid

4. Choose a hairstyle for an active life.

- Natural hairstyles hold up to frequent shampoos
- Short hair is easy to wash and wear
- Locks are wasy to care for
- Long hair can be pulled back for a new and sexy look

5. Exercise 30-60 minutes - four to five times per week.
- For an intense, fun and challenging workout, enroll in MVP Boot Camp.
www.mvpfitness.net

Here's 4 Ways to Get Faster Results

The summer is right around the corner, which means you have the chance to show off your shape by wearing shorts, tank tops, and sun dresses.

Here are Four Ways to Get Faster Results with MVP Boot Camp.

1. Make Nutrition a Priority - Eat 5-6 times per day. Do not allow your blood sugar levels to drop, in between meals.

By eating more often and eating the right types of foods that are on the low end of the glycemic index, you can keep your blood sugar levels more even throughout the day, and ensure that you are not getting those mid-afternoon yawns and also help keep the excess weight off.

Remember that when you spike your blood sugar by eating simple sugars and refined carbohydrates, this will potentially cause your body to store fat.

2. Drop Soft Drinks - Want to effortlessly drop 30 lbs in one year?

Millions of people drink an average of 2 regular soft drinks a day, which is a total of 300 calories. When you add these extra 300 calories up over a year, they result in over 30lbs of weight gain! Say no to soft drinks, and say goodbye to your unwanted pounds.

3. Set Goals - Have specific goals. Get a photo (or several) of what you WILL look like when you reach your goal, and then focus only on that image. Quickly erase any negative beliefs or images that may enter into your mind during your day.

4. Don't Miss Boot Camp - Take advantage of your most important investment- YOU. MVP Boot Camp is your appointment with your personal trainer in a group setting.

MVP Boot Camp is a fun and challenging workout that will help you reach your fitness goals.

For more info go to http://www.mvpfitness.net/bootcamp.html

MVP Boot Camp Summer Schedule

Here are the dates for the upcoming MVP Boot Camps for the summer of '08

May 19th - June 14th
June 23rd-July 19th
July 28th - August 23rd
September 1st - September 27th

For more info go to www.mvpfitness.net