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!

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.

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

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

23.06.2011 04:02:04

Carlos Dobson

The 8 ‘Got Fit’ Nutrition principles: Phase 1

The following principles are to help you get your nutrition on the right track. Once you can achieve and maintain these good eating habits then we can further manipulate them for even better results.

1. Eat fewer calories than you burn
2. Properly balancing your macronutrient ratios
3. Eat 5 or 6 meals per day properly timed
4. Eat lean proteins with every meal
5. Eat the right carbohydrates and avoid refined sugars
6. Eat low fat and choose the right types of fat
7. Eat natural, unrefined foods
8. Drink plenty of water

1. Eat fewer calories than you burn

This is called creating a calorie deficit. You can create a bigger deficit by exercising more often, for longer or by exercising harder. To keep an accurate record it is recommended that you record your daily calorie intake somewhere. I like to use a website based program called www.calorieking.com.au where you can choose foods from a massive database. This will also help with the following steps.  

2. Properly balancing your macronutrient ratios

For optimum fat burning we need to have the correct balance of Fats, Proteins and Carbohydrates. When this is achieved you are able to manipulate hormone levels that control our weight loss or gain. You need to balance your ratios at your main meal times to ensure you are keeping your hormone levels in homeostasis.  

3. Eat 5 or 6 meals per day properly timed

By timing your meals strategically through the day you are able to stabilize your blood sugar levels. This means you avoid the release of unnecessary insulin (a storage hormone) and also avoid hunger pains and cravings. Aim to eat you three main meals with 2-3 smaller protein based snacks in between. These act as fillers and stop the binging at main meal times.  

4. Eat lean proteins with every meal

Proteins are the necessary building blocks for the repair of body tissue including your muscle, hair, skin and nails. It will also keep you feeling fuller for longer as it has a natural satiety effect and it is also expensive for the body to digest and assimilate so a significant portion of it is burned up in the digestion process.

Enjoy foods such as lean chicken breast, trim pork, eggs, cottage cheese, salmon and tuna, lean beef or lamb mince and a good whey protein isolate powder (WPI).

It is very useful to have a good quality protein powder as preparing meals can be time consuming and protein powders are easily made up and are a quick way to consume calories without all the additional carbs or fats often found in meats.  

5. Eat the right carbohydrates and avoid refined sugars

Refined carbs/sugars cause blood sugar spikes and therefore fat storage. (There are circumstances that require these types of carbs but not during this phase). We should aim to eat a variety of slowly digested carbs such as Kidney Beans, Brown rice, Oats and Quinoa or Chickpeas. These supply us with a slow steady stream of energy as well as maintaining blood sugar levels and they are rich in dietary fibre.

Avoid soft drinks, sweets and cakes. These foods will certainly not help your campaign in the initial stages.  

6. Eat low fat and choose the right types of fat

We should try to eat foods that are low in fat as often the fat sources in our food has been tampered with in some way. By low fat we do not mean ‘no fat’. Our body needs fat to function as it makes up an integral part of our cells in our body. In fact it is the bad fats (such as Tran’s fats) that affect the ability of our cells to function at their optimum level.

For fat loss a woman should be consuming at least 30gms of Unsaturated- poly or mono-fats each day. Men can consume slightly more at around 40gms daily. Eating more fat than this is not bad but will slow the amount of fat your body burns from your stores as it is easier to obtain it from your diet. Choose fats that are rich in Omega 3 EPA, DHA and ALA. These help the most with fat loss as well as lower blood pressure, reduce inflammation and improve retina function.  

7. Eat natural, unrefined foods

This goes without saying really. Think of it as the caveman principle. If it doesn’t look like it did when it came out of the ground then it has probably had some kind of processing done to it. Any refining removes fibre and nutrients and usually adds preservatives, stabilizers and additives. Pre-Packaged food is often thickened, sweetened and enhanced to make it seem more desirable. It is not actually food but rather an edible compound.

Stick to wholesome, fresh where possible fruit, vegetables, nuts and seeds. Frozen berries are OK (Better than canned), nut butters, dried chickpeas, lentils and beans are good too.  

8. Drink plenty of water

Drinking water is vital. Our body contains some 60-70% water, from our blood stream to our cells and organs. It helps to flush toxins from within and without it we would surely die. Drink till you urine runs clear which is around 1L per Kg of body weight i.e. a 78kg man needs to drink a little over 3L per day. This can include juices, teas and coffees but the majority needs to come from good old H20.

If you are just starting out on a weight loss program then utilize these principles to get the most fromm your program. Advanced techniques like cheat days, carb cycling and low carb/no carb diets will not be easy to follow long term but offer a more short term solution for busting through plateaus or helping shift the final 5 kgs. Once you have master the 8 Got Fit principles then it is time to go foward with these other methods.

Go for gold!

Carlos Dobson

GOALS | 5 Secrets System | HOT TIPS