Your Journey to Losing all That Unwanted Body Fat in as Little as 12 Weeks Starts Here…

25.09.2011 21:50:43

Carlos Dobson

Have you changed? I mean really changed. Have you ever been faced with life changing choices?

 

I know I have.

 

As you move through different stages in your life you are faced with change and often the way you would have dealt with it earlier in life may not be the same way you would now. Let’s call this the principle of ‘Growth through the Pressure of Change’. Now I am no professor with a degree nor am I a psychology major but I believe when faced with change we either grow as a person or do the opposite –shrink.

 

Over the past 12 months I have had some small changes come about in my personal life and more recently, they became major changes. What I have learnt is that it is how you react to these changes that ultimately reveals who you are as a person and determines whether you reach your goals in life. I can say that although the changes were initially negatively based they have produced some major positive outcomes for me which I think is the important thing, growth through change.

 

In light of all this change I have decided to apply the same principle to my business as my business is a direct reflection of me being that it is based on my transformation (change) from unhealthy and obese to fit and lean. To expect other people to follow me and believe I must continue to change and therefore grow both personally and in my business.

 

This is your opportunity to make the choice to grow with me, grow with my business and grow as a person. We will be offering something that many people will not have seen before and delivering it in a new way.

 

If you have any friends or family that could benefit from some growth in their life and I mean not just physically but mentally, spiritually and emotionally as well, then I urge you to share this post with them either as an email or send it to them as a private face book message. Print it out if you have to but share it with them somehow.

 

In the meantime I want you to think about how change has affected your life and think whether it allowed you to grow or forced you to shrink

 

Part Two

 

Last time I spoke about how my life has been recently affected by change. Soon you will have the opportunity to share how change either forced you to grow or to shrink.

 

‘Like’ this page now and I’ll explain the rest--- >>>facebook.com/CarlosGotFitBootcamps

 

Right now it is important for you to know that shrinking is ok, why?

 

Because it leaves you more room for growth. You must simply never view it as a negative, just like every coin has two sides and every cloud has a silver lining; every negative has a positive you just need to look for it!

 

This is the law of opposites and it is very real!

 

I mentioned in my last email that my business was about to change. In the last few days I have realized that there is so much change about to take place that I am scared.

 

Good scared but scared?

 

I am scared for the fact that my business has so much potential for growth that I am not going to know what to do, so much growth that I am going to make all other fitness businesses scared, but one of the most thrilling things I have realized, and what you should also realize {subtag:name} is, that without fear in our lives, we have nothing to conquer or over come.

 

New principle: Fear of Change is Fear of growth

 

I guess what I am trying to relay here is that it is necessary to have some fear or uncertainty in your life in order to give us mountains to climb and adversity to overcome; so we may expand our comfort zone and overcome demons and achieve personal growth.

 

Many people fear change, some fear small changes, some only fear big changes, I say fear them all and grow through them.

 

The first two major changes I want to tell you about today are

 

1. Change of Business Name

The business formerly known as Future Health has been officially renamed and re-branded to become ‘Carlos Got Fit’ We will have both an Online Fitness business known as carlosgotfit.com.au, which is where you will receive all your updates from and register for our face to face training programs. The face to face training business will now be called Carlos Got Fit Bootcamps (More about that stuff in the future)

 

2. New Face book Page

Unless you have been sleeping under a rock, Face book is the latest online social networking and marketing site. We have created a brand new Face book page for you to ‘Like’ and by doing so you will give yourself the opportunity to win some training just in time for summer.

 

‘Like’ us now and be in to receive massive bonuses --- >>>facebook.com/CarlosGotFitBootcamps

 

The new Face book page will help to showcase what we do in the form of

· photos of our fantastic and inspirational clients working hard to reach their goals

· videos of workouts or exercises that our dynamic team have created for you

· links back to our blog where we have tips, recipes and advice

· Pop quizzes and VIP reader polls so we know that we are teaching you right and you are understanding our stuff and

· Competitions where it’s so easy to win great prizes, it like shooting fish in a barrel 

 

The first competition is already under way so click the link, like the page and become a winner. (Once again my Jedi mind forces are in play, willing you to do whatever it is I tell you )

 

You’ll be hearing from me again in a few of days with part 3 in this series, until then go to our Face book page and answer these questions if you

 

How has change helped you recently? Did it scare you and how did you react?

 

facebook.com/CarlosGotFitBootcamps

 

Love your work, have a magic day

 

CD

Question and Answer | GOALS | MinDSeT

22.08.2011 02:45:08

Carlos Dobson

Here is how I go about making sure that I never have to go with out adequate protein snacks and eat bulk manufactured, hi sugar and preservative loaded 'health' food. This is my recipe for home made protein power cookies.

 

You can get all the ingredients from your local health food store and the beauty is you can keep these bad boys for as long as possible in the fridge or freezer.

 

In a food processor, blend:

2 scoops Unflavoured Whey Protein Isolate powder (This is suitable for Lactose intolerant as over 95% of the milk sugar has been removed, an alternative here is to use Pea or Rice protein if you are a Vegan)

1 cup almonds (raw, unsalted, natural)

1 tbsp. cocoa powder

1 tbsp. Stevia Natural Sweetener

2 tbsp. Nut Butter-natural (with oil, not dry)

2 tbsp. water

 

Chop until all is small and uniform, and it develops into a dough vs. a powdery
meal. If it's dry, add more nut butter (the oil particularly), or water 1/2 a
tbsp. at a time till desired consistency.

Dump cookie "dough" onto a piece of wax paper, make a tight log, and wrap
tightly, both sides first, then roll tightly and put in the freezer. When very well
chilled (about 1 hour), take out and slice into 2cm slices.

 

Store these in the refrigerator in a single layer in a well-sealed ziplock baggie. Or, keep these
in the freezer, and take them out one at a time. They won't be hard and frozen,
they stay soft because of the oil in the nut butter, and the oils in the nuts.

 

Makes 12

 

Variations Can include the following:

• Add some chopped, dried fruit for extra carbs
• Add Goji or Acai berries to boost the anti oxident levels
• Add Sultanas then roll them in to balls and coat them in coconut (an very healthy twist on rum balls)
• Instead of water use coffee to give them a little pick me up

Let me know if you come up with any variations that work well, post them on our Facebook page or comment below

 

CD

wicked healthy recipes | GOALS

17.08.2011 01:04:12

Carlos Dobson

Now I know what your thinking, Why would I want my butt any bigger?

 

but the key to these 5 great exercises is they don't just lift and tone your butt, because of the number of muscles that are used in these exercises there is the added benefit of all round fat loss not just from your legs and butt, also your abs back and arms believe it or not due the elevated metabolism and increased heart rate from your legs doing so much work.

I even know for a fact that you guys out there don't want to be carrying any extra junk in your trunk (I have it on good authority from my wife, that even on a guy a butt can look good in denim) and you ladies definately want some lifting and firming advice because we all want a nice booty, agreed?

Just incorporate the following best backside exercises in your regular strength routine and you'll burn fat, shape and firm your booty, sculpt surrounding muscle groups, and rev up your metabolism.

 

Lets kick it off!

1. Kettlebell Swings

Kettlebell swings combine strength and cardio training to redefine your backside. In addition to toning your glutes and hip flexors, you'll work your core, and cardiovascular system (an all-in-one exercise). Stand with your legs shoulder width apart.  Place the kettlebell about one foot in front of you.  Push your hips backward, with a slight bend in the knee (shins almost vertical) and reach forward, placing both hands on the kettlebell.  From your "hike position" (hips pushed backward, back flat, and chest out) hike the kettlebell behind you, with a purpose (don't let go).Drive your hips forward, while contracting your glutes and tucking your tailbone under, to swing the kettlebell (always above the knees) until you are standing at "attention" with your hands about chest height.

Important Tips: Always make sure to keep your abs tight (this will keep your lower back protected.)  Keep your neck in line with the rest of your spine.  Always drive the swing with your hips and NOT your arms.  If the bell ever gets too far out in front of you, never reach for it- just let it drop!

2. Lunges

Lunges are a workout staple that will firm your butt and tone your legs. Start with your feet hip width apart then step forward with one leg. Keeping your abs tight, chest high, and spine straight, sink down into the move until your front thigh is parallel to the floor and your back knee is almost touching the ground. Concentrate on squeezing your glutes as you push through your front heel back to the starting position. Important tip: don't let your moving knee extend past your toes.

3. Step Ups

This is a great exercise for your butt as well as your quads and calves. Step ups also increase your heart rate so you'll get the extra benefit of fat-blasting cardio. Stand with your right foot firmly planted on a step or a bench, your left foot on the floor. Push down through your right heel to straighten and stand on your right leg, squeezing your glutes at the top of the movement. At the same time, pull your left leg forward and up, knee bent 90 degrees and raised waist-high. Lower your left leg back to the ground, then step your right foot down. Alternate legs to make one rep.

4. Hip Extensions

Like lunges, hip extensions can be performed anywhere and without equipment. The key to this movement is positioning your weight so that your butt does the brunt of the work, not your legs. On your hands and knees, you'll focus the main effort in your glutes and lower back without involving your hamstrings. Tighten your core and squeeze your butt to lift one leg toward the ceiling, keeping the 90 degree bend and flexing your foot so you're reaching with your heel as you raise your thigh in line with your spine. Keep the movement slow and controlled to the top and then back down again.

5. One-Legged Deadlifts

One-legged deadlifts do triple duty, activating your muscles for a highly effective toning session that works your butt, hamstrings, and lower back. Holding a kettlebell/dumbbell in each hand, stand with your feet hip width apart, knees soft. Keeping your weight firmly on your left leg, lean forward from your hips, reaching the dumbbells toward your left foot and raising your right leg out behind you. Remember to keep your core tight and not round your back. Now stand straight, squeezing your glutes as you come back to start. Do a full series of reps before switching to your right leg for the second half of the set.

In case you're not a current member of our program, we cover all of these great exercises and much more. Call today for more information....

Heres to getting that hine in to shape!

Carlos Dobson

Metabolic Raising Workouts | post pregnancy fitness | Question and Answer

10.08.2011 04:53:07

Carlos Dobson

 

Traditional Circuit Training has long been thought of as a bunch of women in leotards prancing around a room lifting tiny wee dumbbells and performing over choreographed aerobic moves but nothing could be further from the truth

 

These days Circuits are the go to system for not just fat loss but fitness and also muscle and strength gains meaning they are often used by elite athletes as part of their conditioning program. They key is learning how to utilize this principle of training to suit your goals.

 

Old school circuits usually involved as many as 10-12 different stations, usually machine based, and a timer which went off every minute or so. This meant during that minute you performed as many reps of a weight as possible (usually 50+) before moving to the next exercise at the buzzer. Often we alternated between a strength based exercise i.e. chest or shoulder press; and an aerobic exercise such as the bike or skipping.

 

This style of circuit is fine and will work well to help increase endurance and also promote fat loss through the buildup of lactic acid (High levels of blood lactate promotes the release of growth hormone which aids in both fat loss and muscle growth – a double edged sword) but you should not limit yourself to this type and you do not always have a gym full of fancy machines at your disposal to crank out a quick circuit session.

 

The modern circuit is a lot simpler, instead of so many exercises often we often concentrate on smaller circuits with more repeats. Rest is taken after each circuit and can be varied depending on fitness levels or desired outcomes.

 

To put together a circuit we work on 4 main areas

• Upper body
• Lower body
• Core and abs
• Full Body/Combination

We select an exercise for each of these areas then perform each exercise for 30-120 seconds with little to rest between exercise and 1-2 minutes rest after the circuit, and then we repeat again for the set number of circuits.

 

Sample Fat Loss Circuit for Beginners

 

The following are 2 very simple fat loss circuits you can perform at home with NO equipment. All you need is a clock, a towel and a couple of square metres to move around in:

Circuit A

• Push ups
• Lunges
• Core hold
• High Knee Running

 

Circuit B

• Inverted/Towel Row
• Sumo Squat
• Basic Crunch
• Burpies

 

Start with Circuit A and perform each exercise for 30 seconds with no rest between exercises, rest 30 seconds then repeat circuit, repeat 3-4 times before moving on to Circuit B.

 

 

Once completed perform static stretches for 12-15 mins. You can download a PDF copy of The 5 Secrets System Static Stretching Guide from my website here:

FREE STRETCH GUIDE DOWNLOAD

 

 

 

 

 

 

8 Awesome Advantages of Circuit Training

• Perfect for ladies not wanting to ‘bulk up’
• Can be easily structured to provide a whole body workout.
• Do not require expensive gym equipment.
• Participants normally work in small groups, allowing beginners to be guided by more experienced individuals, as well as benefiting from the supervision of the instructor.
• Can be adapted for any size workout area.
• Can be customized for specificity; easy to adapt to your sport.
• Dramatically increase fitness in a short period of time
• Allows you to work the full body easily if you are short on time

 

Disadvantages of Circuit Training

The one and only disadvantage of traditional circuit training is that you may struggle to build a lot of muscle and strength but by modifying rest and reps this can easily be fixed. We can reduce the rep range to between 5-12 and increase rest after each circuit to 60-300seconds and problem solved.

 

Remember if you are using circuits for fat loss like I do you, still need to keep a check on your nutrition or you could be missing out on all the benefits of your training.

 

If you are in need of some fresh workout ideas, I have put together a small collection of my favourite Bodyweight Circuits and they will be available to you guys soon so keep and eye on your inbox over the next couple of weeks.

 

Carlos Dobson

 

 

 

5 Secrets System | Metabolic Raising Workouts | GOALS | post pregnancy fitness

22.07.2011 02:45:41

Carlos Dobson

This refreshing seafood dish is both healthy and easy to prepare.

 

In Fiji it is traditionally served as an appitizer offering the palate a refreshing 'zing' due to the lime and lemon juice in the marinade.

 

This was a useful way for the Fijians to prevent their catch going to waste. The fish in this recipe can easily be substituted for scallops, prawns and oysters offering a variety to the salad.

 

Heres what to do:

 

Kokoda (coco-NDAH)

Serves 2

 

400gm White Fish (Kingfish, Shark, Snapper)

Juice of 2-3 Lemons and/or Limes

1 Chilli, chopped

1 small sliced Red Onion

1 C Red & Green Capsicum, sliced

1 Tomato, diced

400ml Coconut Cream (Lite if you like) or 2 Fresh Coconuts

 

Preparation

1. Cut fish in to 2cm cubes and place in a bowl, covering with lemon and lime juice. Add the chopped chilli and stir. Place in refrigerator for at least 2 hours, up to 6 hours. The acid in the Lemons and Limes will 'cook' the fish, turning it from a transparant flesh to a white colour.
2. If using fresh coconuts, grate or shred the flesh into a bowl then squeeze out the 'milk' for later use. If using the canned variety skip this step.
3. Drain the lemon/lime juice from the bowl.
4. Place onion, capsicums and tomato in to the bowl with fish then add coconut milk/cream to taste.
5. Allow to stand for 5-10 minutes then serve.

You can serve this on top of mixed green leaves or in the used coconut shells to add authenticity. This recipe is all natural and fits in to the hunter/gatherer food plan.

 

 

wicked healthy recipes | essential nutrients | vegetables