Exercises:
1) Calf Raise
2) Pushups
3) Body weight squats
4) Walking lunges
5) Chair dips

Want more exercise options on the go?  Check out our very own Coach Mike in the July Journal Sentinel, In Motion column each Tuesday of the Cue section. Or if you prefer, check it out online at jsonline.com.

Your body is a creature of habit. It gets used to routines, and the chemical processes that go on inside of it are on a set schedule. Consequently, if you do something to throw those off, like drastically altering your eating habits, it tends to react poorly. The best way to fix this is to outsmart your body, and get it on a schedule that works for the both of you. And as many of you know, at all of our Nutrition Seminars we preach the value of food planning and preparation. Hey anything to make your life a little easier. Here are some tips on how help our bodies work optimally. READ MORE

Kabobs are the perfect dinner for a hot summer's night! Try this simple, quick and delicious recipe from The Eat-Clean Diet for Men! If you are feeling adventurous, swap out the chicken with salmon, pork, or beef tenderloin. READ MORE

Hey we get it, even with all your good boot camp clean eating intentions, sometimes you just want a processed snack. Hey, chip and pretzel lovers, I am talking to you.  SELF magazine recently ran a super story about the "best" snacks if you are watching your waistline. Check out an adapted section from that article and cast these hunger-busting bites in a supporting role in your day. VIEW LIST

 

Taking a month off of boot camp or are you going on vacation, no problem; we have sneaky ways to work exercise into your everyday routine. Try these three body sculpting exercises you can do while completing household chores.

WAX ON WAX OFF:  targets chest, triceps, butt & legs

Stand facing counter with feet slightly wider than shoulder width apart, feet turned out 45 degrees, cleaning cloth in right hand. Lower into plie squat & press cloth on counter with right palm. Maintaining squat, trace 10 small circles with right palm, then switch hands & repeat. Spritz cleaner as you go. READ MORE

Stock your freezer with ices inspired by inventive Popsicle shop Las Paletas in Nashville, a city that knows heat. Use our chart as a guide.

Advocare Meal Replacement Shakes (MRPs) get the job done.  Last month our Skinny Jeans/Muffin Top Melt Off Challengers lost a combined 89 inches with the help of a mid morning meal replacement shake. Heck, I even use them heading into my pre-competition training regimen. When you need to cut calories or you need a nutritious on-the-go meal, they are perfect. READ MORE

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