Number 1 in the Country!!

For the last few years IHRSA, which is the leading health and sports association in the US has run "I lost it at the club" which is a national weight loss campaign. This year IHRSA clubs helped 8690 participants lose 28,810 POUNDS!!!!!

Yesterday Daniel called me into his office, with a wry smile on his face...
Greatest average weight loss per participating member----
CREATIVE HEALTH AND FITNESS - 25 pounds!!!!!
Yeah baby!!! Numero uno, top of the pile, ducks nuts, bee’s knees!!! The best in the country.

So I run out and proclaim to Pamela to tell her the juice, pretty pumped, shadow boxing, dancing a jig, just a fantastic feeling in my belly. I look back in the office and there is Daniel sitting there stone faced. I swear, if you ever want a guy to be your partner in a game of cards with ya life on the line Daniel is your man. The guy doesn’t express too much outside emotion, but I know he is one very proud owner this morning.

Personally I am so very proud of all the participants in the weight loss challenge. They put in quality hours to achieve their goals over the dead of winter, which is the most challenging to drop poundage without a doubt!

Sandra and Keith put in massive hours preparing and conditioning their teams, and the result has plenty to do with their indefatigable energy.

Next Creative Lifestyle Challenge kick off 16 April.

"eatclean-staylean" - BK

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ECA conference in NYC

The last week has been very busy after returning from the ECA conference in NYC. I have been busy putting the perform-better monster bands to use. These 1 and two inch large rubber bands are great for assisted pullups and pushups and are an incredible plyometric tool as well. Look out for the “British Bulldog”.

“GET OFF YOUR FAT AND GET THE FAT OFF”

There are many fads and fallacies regarding fat loss. The bottom line is this; you will not lose fat if you cut calories dramatically, and you will only lose body fat (and keep it off) if you burn calories through regular exercise! The hard part is the balance between cal consumption and cal expenditure; what to eat, when to eat it and what type of exercise will optimize fat loss.

DIETS DONT WORK.

This is particularly true with females because they come equipped with significantly less lipolytic (fat releasing) enzymes than their male counterparts.

Instead of starving your body to shed fat a more effective method is to increase the amount of energy you expend. Muscle cells are fuel hungry machines. Consequently any exercise that increases the size of muscle cells and makes them work more often will increase metabolism for optimal fat loss. Sounds to me like resistance training tops out again! It is well known amongst strength training professionals that there is a significant post-exercise evaluation of metabolism, your cells stop burning extra energy when you get done with you run, bike, swim, etc. Compare this to a good, solid weight training session where your metabolism keeps nibbling away at that fat for hours.

To see this in action, look at any group of athletes whose predominant exercise consists of resistance training, or short weight intensity with sprint work. Sprinters are some of the very leanest athletes in the world. Olympic Weight lifters would rather be castrated than go for a run, yet they are predominantly a very lean group. Bodybuilders, by simple observation, are far leaner than those trying to lose fat by aerobics alone.

The whole physiology of someone who lifts weights is geared up to burn calories. The opposite is true of aerobicisers, whose physiology is like that of a Honda Civic: stretching a gallon of fuel for 40 miles. When you want to lose fat, you want to be like a Cadillac or a Hot Rod; you want to be fuel efficient! Therefore you want to do exercises in such a manner that fuel efficiency is sacrificed. When serving as Trainer of the Connecticut Rugby team, I used to implement weight lifting circuits of 12-18 exercises performed at maximum speed and effort for 30 seconds with intensities of 50-60 % 1RM. The players hated me for it, but I assure you they were strong, could handle lactic acid build-up late in the game, and were lean, VERY LEAN!

In the past three years I have had very good results using a circuit concept I learned from Charles Poliquin: 5 Compound exercises back to back with < 1:30 rest. The rest periods become progressively shorter as the clients' condition and tolerance for lactic acid improves. Initial weight loss may be due to the fact that they are woofing their cookies between circuits, but within a few sessions clients learn to come rested and with less in their stomachs! This format causes huge caloric expense during and after training because the exercises chosen are predominantly closed chain with free weights. This type of program causes your body to reach states of near meltdown, which activates your thermo-regulatory system, burning even more calories. The program is done 3-4 times per week with intensities of 70-80% 1RM, cycling various exercises in and out to prevent injury.

Another useful method to get super lean is not eat dinner within three hours of going to sleep. I highly recommended a large protein-rich breakfast, a well-balanced lunch, and dinner as the smallest meal of the day for those needing to "shake some weight."

So there you have it, if you want to lose fat, do the following:

1. DONT DIET! Eat a nutritious well balanced diet to discourage “survival” fat storage.
2. Make the first two meals of the day the largest. Eat snacks as needed to convince your body you’re not starving, so you don’t activate lipogenic enzymes.
3. Eat your smallest meal of the day for dinner, remembering to give three hours between eating and hitting the sack.
4. Use resistance training to increase muscle mass, increase cellular metabolism and become FUEL INEFFICIENT.
5. Apply periodic cycles of high intensity circuit training. Format your circuits with 5 compound exercises, short rest periods, bring a towel so you don’t sweat all over everyone and prepare to upchuck if you eat too close to your training session.

I have been applying these principles with great success with my clients day in day out. I am sure you can create the body you've always wanted with them if I can.

"eatclean-staylean" - BK

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Big Spring Update

My good friend and designer James has been on vacation in Miami, so I have been unable to update my page this last week, but boy have I been busy.

Creative Health and Fitness is really coming alive since the “Biggest loser” challenge we had over the winter. We are gunning for another to start 16 of April, and it’s going to be bigger and much better. We are calling it “Creative Lifestyle Challenge” and will be holding auditions Thursday before.

I am continuing training Lozza, Eddie, Di, Big Bad Brian and Carrie at 5 bells 3 days a week (they are warming up right now) and the training has really intensified. There are no special privileges with this crew, we work out hard and have lots of fun in the process. I have also taken on 3 of Keith’s team who are kickin arse Heidi, Nick and Rudean. Joining the group Tuesday and Thursday mornings Joycee has come in and has dropped 11 pounds in a few weeks.

The weather is getting warmer and the clothes will be coming off soon so…

"eatclean-staylean" - BK

Photos from my circuit class

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ECA Fitness Conference

I am in the City that never sleeps for the ECA Fitness Conference at the magnificent Marriott Marquee. It is 5 bells (sleep in) and I have just passed two girls putting the never sleep to the test in the elevator reeking of alcohol. The fitness center is the best I have seen in a hotel facility and looks over Times Square, making it not at all hard to get up and exercise.

Yesterday was phenomenal. I started the day with Juan Carlos Santana for “1 minute Solutions to your 1 hour problems”. Juan is the director at the Institute of Human Performance and I have followed him closely since he pulled me out of the crowd at a packed conference to perform drills at Perform Better Conference in Providence. He called me out again yesterday to do sled sprint drills which I had to decline because of my toe (fully bummed) Juan invented some of the metabolic protocols that I throw at my clients (Triple threat, leg crank, etc.) I learnt some new and very challenging ones yesterday; cannot wait to put em into action.

I sat in on two Paul Chek lectures. Paul owns the CHEK INSTITUTE (corrective holistic exercise kinesiology) and is the inventor of EVERYTHING to do with Swiss balls. This is the only conference that Paul speaks at because he is so controversial. All the sponsors are scared of him, because he nails all fixed machinery i.e.; leg presses, leg curls lat pull downs as non functional I love this guy because their is no BS in him at all. I sat 5 in on two Functional Stability classes and also a Left Brain/Right brain lecture.

This morning I start with 'pour some sugar on me' but if I don’t go and workout now I am going to go nuts.

"eatclean-staylean" - BK

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Team Aussie - The Crew

Big Al –

Al was the biggest of the bunch at 421 pounds when he started and I really took a shining to the fella. Built like a brick outhouse but gentle as a giant he was very keen to drop massive amounts of weight. Over the first 4 weeks things were going smoothly he was dropping weight and feeling good. I asked him to increase his calories in week 4-5 but it seems it was a mistake. He was feeling sluggish and not as energetic. Coupled with the bad weather and work (heating-cooling) the big fella was up at all hours of the night and has been doing some work when he can at night, on his beloved bench press. When we first met he said he is here for the long haul and after having a 30 minute convo with him Wednesday night, he is on track and looking forward.

Carrie Wilson –

Carrie was another who had her fair share of problems throughout the 8 weeks. Second week she got floored with sickness but still persevered and trained on a couple of days. She looked very crooked one day and I sent her home. Last week she had bad back spasms and was struggling to walk - let alone work. Nutrition was the most difficult thing for her, sometimes unable to get the required meal in or around the 3 hour mark.

These are not excuses they are just the facts. Anyone who knows me will tell you I don’t beat around the bush.

Carrie stuck with the training, worked at the nutrition, and persevered through some very tough times. For that young lady you will get your just rewards. We are continuing as a group to train for at least 4 more weeks, watch this space for Carrie Wilson, she is going to go gangbusters!

Lynn Bernhard -

Lynn came into the team after I had a drop out though injury. Everything happens for a reason, and Lynn came into the team when we were on the balance beam. As a team we could have fallen off or stayed strong. It was the start of week 5 and we needed a boost. Lynn Bernard came in with indefatigable good-humoured energy. It was just what the doctor ordered. She did everything I asked of her and the results are justly coming her way.

I have no favourites on this team, but the 4 below Brian, Ed, Di, and Lozza I cannot separate. These 4 were the only crew that stuck with Green Faces, trained the house down never missing sessions and the results are there for all to see 55, 44.5, 34, and 34 pounds respectively.

Lori Bozza –

I picked Lozza because of her great attitude. When I called her to tell her she was on the team she was very happy. I think she called me back no more than 5 minutes after and wanted to tell me that she was going to be away for a vacation for 4-5 days in the middle of the contest. She said that she had to be honest and didn’t want to jeopardize the team, and if it was going to be a problem she understood. After hanging up I knew I wanted her on my team. Total honesty and upfront! She also emailed me of her daughters’ swimming titles midseason and asked but understood again if I didn’t want her to go. It was on a Saturday and we had our second challenge. I mulled over this one for a couple of days, but in the end it was a no brainer. She had done everything I had asked of her, nailed the training (she is strong as hell) stuck 100% solid through Green Faces and reduced big numbers on the scale. To coach Lori, was a joy, she was like a sponge just soaked up everything I said and did it to a tee.

Di Collins -

Di gave 120%% throughout the contest. She was totally inactive prior to the event starting. Her eating habits were poor as were most of the crew. Di injured her Achilles tendon early on in the piece (week 3 I think) and what would have floored most people and given them reason to quit, but that made this little pelican stronger. Through unwavering dedication she stuck to green faces solid, worked her arse through brutal training sessions and never not once quit! This lady is one tough cookie.

Eddie Moran –

Eddie had been a client of mine last year and he was on his way to being very fit. Coupled with having a knee operation and having a gorgeous baby boy Jake, he stopped coming to the gym. I didn’t see him for a good year. When we advertised for the challenge he came in and he had put on plenty of weight. Plenty! He said he didn’t just want to be on my team, but win the thing.

Let me tell ya, Ed Moran put in a remarkable amount of time to achieve his goal. He was here putting in 2 days a week from week 4.His nutrition was on point, he trained the house down, and was always happily pumping up teammates when they were in need. I cannot speak highly enough of this guy and he is like a brother to me.

Brian O’Leary -

Big Bad Brian! When I first met Brian He came to the interview and he had a bung knee. It was the only reason I didn’t pick him on my team. He was added on a week later, and I will be the first to admit that I was skeptical as to how he would go. Well this guy not only became a team member but he won the whole challenge dropping an astounding 55 pounds off his frame.

He called me one day saying his tire blew, and to be honest, thought he was tossing one up. Later that same day he rolls on in here sitting in front reception with a blown tire in his hands. Wanted me to know that he wasn’t BS me.

Brian was solid as a rock always first here in the morning and going above and beyond, really stepping out his comfort zone to achieve his goal.

He wanted Milford’s Biggest Loser, bad, and big bad Brian got the job done.

Late mail:

Kiki 'Pocket Rocket Enders surprised all and sundry on Saturday. She had a late weigh in and she tipped the scales 30 amazing pound reduction. She was THE TOP person in percentage loss with 17.75%.

My good mate Keith Vinci’s team took out the team honours with 11.88%.The competitive rivalry amongst the team players on all teams was just as evident with Keith and myself as we are both very competitive and were continually taking shots at each other throughout - nothing better!! Sandra is also very competitive, she just went about her business quietly and got great results with her team, she also didn’t have 1 person dropout, which is a credit to her.

Playing sport and being involved in teams all my life in Australia and playing and coaching championship winning teams here in the US, I can honestly say that nothing has been more rewarding than being involved with this magical group of people. To see them progress from crawling week 1 to sprinting down the straight in 10 flat over 8 weeks has been nothing short of phenomenal.

I thank you for giving your all and allowing me to be your coach.

Keep smiling.

"eatclean-staylean" - BK

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“Milford’s Biggest Loser” Final Results

613.5 Total Pound Reduction!

Final weigh-in yesterday and Brian O’Leary from Team Aussie took out the title of “Milford’s Biggest Loser” with a massive 55 pound reduction in body weight. Brian lost an incredible 16.18% of his total body weight and really deserves the title. Congratulations Champ!

Team Aussie's Lori Bozza and Di Collins were tied as the top two Ladies on 34 pounds with an amazing 14.66% and 15.04% reduction respectively. Maria Stenefiord, from Perfect Ten, dropped 33 pounds (12.31%). Second place in total body weight was Sweathogs' Nick Desabella with 48 pounds (15.38%) with Team Aussie Ed Moran third with 44.5 (14.93%)

The top three guys were going hammer and tongs the last few weeks doing meteoric 2 a days and fighting for every last ounce. It was dedication of the highest degree. I take my hat off to ya fellas!

Team totals

Now Offering Small Group Personal Training

We are now offering small group Personal Training for 4-6 people here at Creative Health & Fitness, which is open to anyone who is interested. It is a great way to get fit in a fun group environment. If you have a small group of friends that would like to start contact me here by email or call Creative Health & Fitness at 203-877-6402.

"eatclean-staylean" - BK

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Radio WICC 600

Dan, Sandra and Myself, along with Lozza Bozza will be on Radio WICC 600 Tomorrow at 2.30 to talk about the success of the 'biggest loser' challenge here at Creative Health & Fitness.

Tune in if you have the time away from work.

"eatclean-staylean" - BK

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