''I Just Want To Be Defoned''

Amanda Warakomski and Mel Mulligan looking buff after her famous quote:
"I Just Want To Be Defoned"

Which I reply ‘What the hell is defoned???’

Amanda ‘I want to be defined and toned = defoned!!!!'

Dragging myself off the canvas after crackin up for a solid minute, I thought it was pretty special.

She has kicked arse Miss Warakomski, dropping a lazy 20 in even time.

keep kickin kiddo!

"eatclean-beachlean" - BK

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READ IT THOUROUGHLY!!!

"6 Ways to Get Maximum Results in Minimum Time"

"eatclean-letsgetlean" - BK

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Every team member had to:

• ride 1 mile on bike,
• row 500 meters,
• run 2 times around building in a tag team format.

The Fab 4 came home victorious but every one of the challenge crew did enormous work. You can see the smiles on everyone’s face on the group pic below to see the joy of what they had achieved. This is one solid unit, and not 1 of em has dropped off or slackened.

Pic 1: The ladies of the challenge: Debbie, Monica, Coach Sandra, Maryanne (always with a
smile on her dial), Red, Tricia and Lori (beaming). Judy is running in transition from bike to tag Joe.

Pic 2: Joe and Art going hammer and tongs on the Rower.

Pic 3: Tricia and Red competing hard while Sandra is crackin the whip
(no she didn’t backhand Red)

Pic 4: The crew after the final whistle.

Week 6

This morning we had our weigh in on a National holiday mind you and Red and Corinne lost 6 and 7 pounds respectively. Monica, Maryanne, Lori, and Deb dropped 3-4 pounds. The little battler Art knocked off a further 2 to keep the lead and Trish 1. Joe is putting in massive extra work but stayed stagnant. He is right on point with his nutrition. We met this AM after our workout and we have adjusted a few things, he will drop some next week.

Note: Judy is sick, get well kiddo!!

All in all the crew are doing exceptionally well. All are reading BFFM and its great to see the information sinking in, reading info previously only the worlds top Fitness models and bodybuilders have known for years to get lean. I didn’t understand lots of what I was reading when I first read the book, but I read it and reread it till I totally understood the material.

Learn in Layers

"eatclean-staylean" - BK

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“There is never failure - only feedback”

This morning saw our fifth weigh in and the girls all pretty much held steady. Art dropped 3 pounds and Joe reduced his weight by 4. All the crew have purchased 'Burn the fat - Feed the muscle' (the number 1 selling e-book in internet history) and are going to study in layers together.

This book is a phenomenal read. It tells you EVERYTHING you need to know about how to get lean. I highly recommend it.

Below are pictures from the US Rugby League team Mini camp in Philly. It was a physical weekend where 45 of the nations best converged all aiming for 12 spots on the National team for November 10 qualifier against Samoa in England on November 10. Next camp is in Manhattan July 9-10. Without a doubt the most intense field game in the world is heading for big things in 07. First game for the Connecticut Wildcats v Philadelphia Fight is June 2nd. Details to come.

New York Knights Jezza, Joey and Nev after the final scrimmage. All good mates when we play
together for the US, but when the Connecticut Wildcats play New York 23rd June, game on!!

Kevin “the real” Deal from the outstanding, Glenn Mills Bulls. Kevin is a strong skilled runner who
always gives us trouble when we play em. Wildcats run into the Bulls July 14th War at the Shore
in Jersey. Will be an absolute Cracker!

National Selector Bob Balachandrian informing the boys of what is required
to wear the Red White and Blue.

Curtis Cunz and Christian “The Rock” Rahui. Curtis plays in my team 2006 National Champion Wildcats
and is a phenomenal athlete. The Rock plays with arch enemies New Haven Warriors and you don’t
want to run into this bloke!! I roomed with these two fellas on the weekend and I haven’t cackled so much
in a long time . You just look at The Rock and laugh.

We (the Wildcats) play The Warriors in Milford, June 30 and with solid mates on both teams it is like Boston V New York, only difference is we bash the hell out of each other. Mark your calender people, absolute must you see this game!

"eatclean-staylean" - BK

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“You are what you think”

Never have those words made more sense than the last few days.

Saturday morning I was scampering down the stairs to train 4 clients at 6 bells, and I clipped the bottom stair and fell. I was so anxious to not drop my gallon jug of H2O and my clipboard that I landed smack bang on my left kneecap. I knew I had done some damage but hobbled back upstairs to get some ice. “I will be fine, 5k road race tomorrow, all good, ice it and it will be sweet”. 8.45 and my clients are cranking out a monstrous 4 minute finisher, and my kneecap starts blowing up right in front of my eyes. On top of it an egg appears and keeps growing.

Now I am worried. Alison, Melissa, Cherrie and Maureen, who I was training at the time all offered to drive me to the hospital. Off I went. X-rays showed a minor fracture of the kneecap. All I could think about was the 2 day AMNRL (American National Rugby League) camp in Philadelphia this coming weekend. Will I be able to go? I can’t run? Its not gonna get better? “No road race tomorrow, no rugby camp, how can I work?” “HANG ON A MINUTE, GET YA HEAD TOGETHER, SNAP OUT OF IT SON!!”

Here I was, always focusing on the positive, dwelling no, falling, into Captain Negative.

I went home Saturday arvo and wrote positive affirmations about my recovery, on the bathroom mirror, in my kitchen, put em on the wall at work and put my thoughts on recovery for this weekend, not allowing for any negative thoughts to enter the equation and iced the knee religiously for the first 48 hours.

The knee is coming along fine and I am all systems go for this weekend which starts off with the “beep test” Saturday morning followed by skills all day Saturday. Sunday morning and the dreaded “Gassers” are first off with opposed contact drills, followed by a scrimmage match to end the day.

With cameras filming the whole gig for a reality TV show and a dozen spots up for grabs in the US team it is sure going to be a very physical weekend. Can’t wait!

Life throws you up many curve balls, and it is how you react to those challenges that determine if you succeed, or fall down the well.

CONCEIVE - your success
BELIEVE - your success
and you will ACHIEVE - your success!!

Keep Smiling

"eatclean-staylean" - BK

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I stand corrected.Judie outlasted ‘em all in the beep test with 11.4.

I have to add that after the random drawing of teams that the top 3 place getters from the beep test were from my new team members. The Fab 5 (we will have a name Wednesday) has some poundage to drop to catch Sandra’s team though in overall weight loss.

I am NOT very competitive, so the next 4 weeks should be very interesting!!

"eatveryclean-staysuperlean" - BK

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Beep Test

Sandra and I decided to let the crew draw names out of a hat to see what team they would be on for the rest of the challenge.

In my Corner:
Judy, Joe, Lori, Corinne, and Tricia.

Sandra’s:
Maryanne, Art, Monica, Debbie, and Red.

They all did fantastic on the beep test, which is a measure of each person’s cardiovascular endurance. Joe lasted the longest, with Lori just behind. Each person will be tested again Friday and every one of 'em will beat their original score.

136 and dropping

This morning we weighed and I the guys did great. Joe dropped 6 after getting his portions under control. We have him eating 6 ounces of protein every meal along with 8 ounces of veggies, its amazing what 1 good week can do, keep it up. Art bounced back to lead the crew in numbers lost and leads with 23. -

"eatclean-staylean" - BK

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Is Paris Hilton Causing Obesity?

Ok, you might be asking yourself, what does Paris Hilton have to do with the obesity epidemic?

As much as I've tried to ignore Ms. Hilton, I couldn't help but hear the story about her DUI, had her license suspended, drove again and was sentenced to 45 days in jail. But now she says 'it's not my fault'. Even though she signed the paper notifying her not to drive again, she got back behind the wheel (she claimed she just signed the paper and didn't read it!)

So this brings me back to the question - what does Paris and this story have to do with obesity and our ever-expanding waist-lines? It comes down to one word...

Responsibility! (or a lack thereof)

She is not taking responsibility for her actions. And neither is our society. All of the outcomes are directly caused by our actions. She chose to drink and drive. She chose to drive again even though she was told not too. She signed the paper saying she wouldn't drive again.

If someone is overweight, it's because they chose to eat the foods they are eating. They chose not to exercise. They chose the fries over the vegetables. They chose to watch TV instead of exercise.

I think people would respect her more if she just stood up and took responsibility. "Heck yes, I signed the paper. And I should have read it more closely. It's my fault, I was wrong and it will never happen again."

That's a reason I respect a guy like Dave Neeleman, jetBlue's CEO. When they had delay problems a few months ago, he quickly apologized, didn't make excuses and took complete responsibility. That's the way to run a company.

That is what we need to instill in our children, our future leaders. Taking responsibility. This is the core value that is not stressed enough in our society. Let's get back to basics and start there.

"eatclean-letsgetsuperlean" - BK

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Spring Challenge Weigh in

We are in week 3 of green faces of this new challenge and the crew is doing well. I am especially proud of Judy who dropped a solid 5 pounds. Judy has set her mind to really achieve big things here and the result was great for her yesterday. Monica and Lori are going neck and neck and putting in solid extra work. The both came on the hike Sunday and conquered the big mountain on the challenging Blue trail. I took a crew running the Blue trail while Rich Kuepper led a bunch of 15 people up the mountain. Rich tells me that Maryanne inched and scratched and soldiered on and never quit and got to the top which would have been totally out of the question 4 weeks ago. Joe also did the hike Sunday and he has set the scene for some big effort, looking at the big guy’s strength knocking out pushups yesterday morning. I am looking forward to working with Joe and seeing him reduce his numbers big time.

Debbie is doing very well all the while struggling with a quadriceps problem, and Red is going steady. Tricia did very well yesterday after having a very trying week and Corinne is stagnant, but not through lack of trying. Stick to the program kiddo and it will turn.

We are splitting into two teams tomorrow and there is going to be a rocket infused in each of their sockets. There are a few of the crew exercising well within their comfort zone - that is going to change!

The base is there, here we go!

"eatclean-staylean" - BK

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Goal Genie

Are you having problems achieving your goals? Do you have many but have no direction? Do you use the computer regularly?

www.goalgenie.com is your answer. They are offering their program for FREE. I purchased it 6 months ago for $39.95 and it was the best investment I have EVER made. They are changing their software and are now giving it away. You can put in personal, fitness, professional, anything and program it so it can pop up on your screen every 5, 10, 20, 30 minutes or whenever you like.

It is the bomb, get on it, before it goes away!

"eatclean-staylean" - BK

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Moderation is for sissies

Fat loss is an all out war. Give it 28 days-only 28 days. Attack it with all you have. It’s not a lifestyle choice; it’s a battle. Lose fat and then get back to moderation. There’s another one for you: moderation. Revelation says it best: ‘You are lukewarm and I will spit you out.’ Moderation is for sissies.

Yesterday we had our 2nd weigh in from the first “biggest loser” challenge. Nick Desabella has continued to drop enormous numbers: 62 pounds in total, Maria Steneford: 42 pounds and Lynn Bernard who started late on the program 28 pounds. We then set up a circuit class and had some of my clients join us, and we blasted out a very, very intense class which finished with some brutal gassers. Lori Drenkhahn from the Spring Challenge joined us and she worked tirelessly. Keep it up kiddo, you are killing it!

Eddie, Lozza, Di and Brian (The 4 from Team Aussie that did 21 days green faces 100% solid) and lost over 150 pounds met with me Friday arvo and I showed them the next 4 week cycle of their program, which they will diligently knock out on their own 4-5 days a week. I am stoked at their continued enthusiasm to explore where their bodies can go.

"eatclean-staylean" - BK

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Creative's First Fitness Hike of the Season!

Sleeping Giant State Park
Sunday May 6th
10am - 1pm
Meet at Creative Health and Fitness parking lot.

• Bring a little pack with hardy snacks and 2 small (16 oz.) water bottles - at least
• Hiking boots or sneakers are fine (no sandals)
• Bring small camera if you have one - beautiful views from the summit
• Tip - If it's hot, a change of shirt is always nice to drive home in.

"eatclean-staylean" - BK

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