"14 Day Fat Flush System"

Hey there,


I’ve stumbled upon something pretty significant recently while working with several of my clients who wanted to achieve faster fat loss.

This new discovery I made proved to be pretty amazing at melting fat off the body. It’s a combination of working out in a short burst, high intensity kind of way and a manipulation (for a lack of a better word) of your eating program – NOT A DIET.

But here’s the coolest part of this thing… the results come FAST. In fact the entire program lasts 14 days and the results are amazing.

I’m considering offering this program to a small group of people who are interested in burning a lot of fat in 14 days.

So I’m calling it my “14 Day Fat Flush system,” but before I commit to doing a program like this, I wanted to see how many people would be interested in a 14 day rapid fat loss program like this.

If you think you’d be interested in joining my small group of “beta testers” and getting fast fat loss results in 14 days, then call me right now (303)588-3998 and let me know and I’ll let you know if and when I plan to launch this 14 Day Fat Flush system.

Thanks a bunch!

 
 
SLJ Fitness
 
 
 
 
Bootcamp, South Denver, Erie, Louisville, Personal Trainer

14 Day Fat Burning Bootcamp for $14!

In just 14 short days you will:

• Melt Fat
• Lose Unwanted Weight
• Improve Muscular Strength and Endurance
• Improve Core Strength
• Improve Flexibility
• Increase your Energy Level

Classes held in Greenwood Village, CO
6835 S Dayton Rd
Greenwood Village 80112

Times: Monday - 630am, Wed - 6am, Friday - 6am


Stay Fit!




SLJ Fitness



Personal Trainer, Bootcamp fitness, Boot Camp, Greenwood Village, Group Fitness

50% OFF Boot Camp Training for 6 WHOLE Months!!!!

HUGE promo running through July!!!

Need to lose that last 10-15 lbs?

Want to feel better and have more energy?

50% OFF boot camp training for 6 months!!!! ($300 savings)

Locations in Greenwood Village and Centennial


Call 303-588-3998 today! to get signed up






SLJ Fitness









Personal Trainer, Boot camp, Bootcamp, Fitness, Greenwood Village, Centennial, DTC, Parker, Group Fitness in Centennial, Boot camp in Greenwood Village

5 Muscle Building Foods you must Eat!

1. Eggs - Best quality protein - Make an omelet with 2 full eggs and 3 egg whites
2. Plain Greek Yogurt - Low in sugar and very high in protein
3. Almonds/Walnuts - High in fiber, healthy fats, and good protein
4. Lean Meat - Very high in protein
5. Whey Protein - Easy to digest, great for on the go

SLJ Fitness
















Personal Trainer, Fitness, Bootcamp, Denver, Greenwood Village, Group Fitness

5 Rules for Great Nutrition

Follow this 5-4-3-2-1 rule for great nutrition!

5 - Eat 5 meals/day
4 - Drink 4 pints of water/day
3 - Eat every 3 hours
2 - 2 or less ingredients in everything you eat
1 - Everybody's fave - 1 cheat day/week




SLJ Fitness





















Personal Trainer, Nutrition, Bootcamp, Fitness, South Denver, Greenwood Village, Highlands Ranch

Killer BodyWeight Workout - No Equipment Required

These 2, No Equipment BodyWeight Circuits will give you an effective full body workout in a very short time!

ONLY rest after completion of each set of circuit, perform 3 sets


Circuit 1: Lower Body

1. Squat Jumps - 20 seconds
2. Reverse Lunges - 20 seconds
3. Lateral (side) Lunges - 20 seconds
4. Sumo Squats - 20 seconds

Circuit 2: Upper Body

1. Push-ups - 20 seconds
2. MTN Climbers - 30 seconds
3. Supermans - 20 seconds
4. Side Plank w/hip dip (20 seconds each side)

SLJ Fitness








Denver, Greenwood Village, Personal Trainer, Bootcamp, Fitness, Parker, Highlands Ranch

The "Warm-up" benefit

Warming up before your workout gets your blood flowing, activates muscles and increases brain readiness.

The "Warm-up" can take anywhere from 3 minutes - 15 minutes.

Samples of a warm-up routine:

1. Light cardio for 3-7 mins (jogging, biking, swimming, etc...)
2. Dynamic Stretching 3-5 mins
3. Light resistance training 5 mins
4. Foam roller - 3 mins

SLJ Fitness












Parker, Denver, Personal Trainer, Greenwood Village, Centennial, Aurora, Bootcamp

Dumbbell Circuit Blaster

I have created a 15 minute, fat burning dumbbell (DB) circuit workout!

A total of 5 exercises (You will work multiple muscle groups with each exercise)

Do circuit 4 times, ONLY rest after circuit (1-2 min)

1. Squat Presses (DB squat to shoulder press) -12 Reps
2. Alternating Reverse Lunge w/Bicep Curl - 14 total Reps
3. DB Push-ups - As many as possible
4. DB Bent Over Rows - 12 Reps
5. DB Swings (swing 1 DB between legs, then to chest level, keep arms straight) - 15 Reps

*Stretch

SLJ Fitness

Denver, Greenwood Village, Centennial, Bootcamp, Personal Trainer, Parker

Is Sugar good or bad?

This is a very good question. But the answer is simple, it's both! Sugar can be very harmful to your body, and can be very beneficial.

Sugar is a Carbohydrate, which once it enters the body, it's converted into Glucose. Glucose runs through the bloodstream and releases a very powerful hormone called Insulin. Insulin is generated through the Pancreas. From there, this entire process will do two things: will be stored in your bloodstream as fat, or used up for muscle building energy!

So here's the catch, your body is usually in a state of Anabolic or Catabolic. Anabolic meaning Growing (boost in metabolism), Catabolic meaning breaking down (slowing down of metabolism). People who rarely exercise, have a mainly Catabolic body, and Anabolic for people who do exercise.

To make sugar beneficial to your body, you need to consume it at the correct times. After a night of sleep your body is w/o fuel for quite some time, it's depleted of energy. If you consume a reasonable amount of sugar at this time it will be used by your muscles, bones and skin as energy, and it will not be stored as fat. Another key time for sugar consumption is after a workout. Regardless if you ran a marathon, lifted heavy weights, or did a million sprints, your body is depleted of it's energy. When the body is depleted of energy it uses energy from your muscles to help you keep going (bad). Some sugar in the morning is fine, and some sugar with some quality protein after a workout is ideal!

My post workout consumption - sugary drink w/whey protein shake and two ripe bananas!

SLJ Fitness

Macro-Nutrients

What are Macro-Nutrients?

Macro-Nutrients are Carbohydrates, Fat, and Protein.

Your body needs all three nutrients to function normally.

Carbohydrates:

• Provide Cellular energy
• Provide anabolic states in your metabolism
• Converts to glucose to release insulin ( a very powerful hormone)

Fats:

• Provide protection around your organs
• Provide brain function
• Fats maintain healthy skin and hair

Protein:

• Builds and repairs muscle tissue
• Builds red blood cells
• Supports immune system

The Power of Balance

Bal-ance - Mental Steadiness or emotional stability, habit of calm behavior, judgment, etc..

To acquire Balance in a health standpoint, your body must endure they above statement.

To fully attain balance in your health life, incorporate these factors and live the best life ever!

Nutrition - Balance of nutrient dense foods: Lean meats, Fruits, Veggies, Whole Grain
Cardiovascular Respiratory - Do at least 30 min of cardio 3x/week
Resistance Training - Use strength training with resistance and body weight 1-4x/week
Rest - Gets 7-9 hours of sleep/night - give same muscle rest at least every other day
Flexibility - use static stretches, foam rollers, Yoga and Pilate's to loosen up your body

Start incorporating these above factors to obtain balance in your life!

Stay Fit!

SLJ Fitness

Key words - Personal trainer, Group trainer, bootcamp, Greenwood Village, CO, Parker, CO, Denver, CO,

Yogurt: Selecting the correct one

There are so many yogurts on the market today, but which one is the most beneficial for your body?

The main yogurt brand which stands out to me is Yoplait. Yoplait has the most variety and is usually the best for your buck. But by now, most people know when a food item is the best for your buck, it's usually not going to be the healthiest. Yoplait, along with the majority of the yogurt world are filled with sugar, and I am talking about added sugar. Some of these yogurts are usually reasonably caloric dense, have potassium, calcium, and protein, but that added sugar out-weighs the pros. Some small yogurts have as much sugar as a single can of soda pop.

When shopping at your local grocery store, choose a Greek yogurt brand. These yogurts have half the sugar and usually 2-3 times the protein (essential for maintaining or building lean muscle). Any flavored yogurt, including Greek yogurt, will have more sugar than plain yogurts. Even though plain Greek yogurt has sugar on the label, there's no added sugar, just natural from the diary. So if you love that Yoplait strawberry yogurt, ditch it and get plain Greek yogurt, and add some fresh strawberries yourself.

SLJ Fitness

Half off Personal/Group Training!

SLJ Fitness is offering HALF OFF personal/group training for one entire month! ($120-$300 in savings!)


SLJ Fitness is training out of a private personal training studio off of Arapahoe and I-25, or can come to your facility or in the comfort of your own home!

- SLJ Fitness

Want to Build LEAN Muscle!

If you want to build lean muscle, you must consume adequate protein on a daily basis!

It does not matter how hard you're hitting the weights, if you're not consuming the right things, your muscles will not grow....

Consume these 5 different types of proteins and have the lean muscle you've always desired!

1. Chicken, Turkey, Tuna - packed with essential amino acids (protein)
2. Chocolate Milk - great for a pre/post workout drink
3. Eggs - the absolute best essential protein for your muscle building body
4. Greek Yogurt - great source of protein, while low in calories
5. Whey Protein - whey isolate - post workout - whey casein - slow acting protein

Become Healthier in 2011!

Many of you will have New Year's resolutions. Most of these resolutions will revolve around eating better, lose weight, and build muscle. Well I am here to assist you with choosing better foods, effectively losing weight, and making your body strong as ever!

Follow these simple effective rules and you will have more energy, feel better, look sexy, and be in the best shape of your life!

Rule #1 - Nutrition
Eat these following foods to boost metabolism, lower blood pressure, and have energy

1. Lean meats (chicken, herring, tuna, turkey)
2. Eat high protein dairy's (eggs, yogurt, cottage cheese, skim and soy milk)
3. Beans (baked, black, pinto)
4. Healthy fats (almonds, olive oil, avocado)
5. Lots of water
6. Super fruits/veggies (berries, mango, broccoli, potatoes, carrots)
7. Coffee - minimize

Rule #2 - Weight Loss

1. Do not eat too late
2. Physical activity is key (walking the dog, taking the stairs, parking further away)
3. Eat through out the day
4. Smaller portions
5. Cardio - steady pace and Interval

Rule #3 - Build Muscle

1. Lift weights 3x/week
2. Circulate between high rep/low weight and low rep/high weight
3. Work your entire body, even back of shoulders, entire back, hamstrings, chest, triceps, hips
4. Work hard! High Intensity!

Follow this simple plan and ultimately feel better!!

Contact us for further details or if you would like a customized workout plan

SLJ Fitness