Eat More Turkey: Turkey is made up of mostly protein. Protein is the sole macronutrient responsible for building and repairing your body’s tissue stores (fat and carbs simply provide energy). More specifically, regular protein intake is vital in accelerating the repair of muscle damage from high-intensity activities like strength training and cardio interval training. In addition, adequate protein intake every two to four hours is essential in maintaining your current levels of lean muscle mass. This is important because the more muscle you have the larger your metabolic engine, thus the more calories (and fat) you burn on a daily basis since muscle tissue requires a lot of energy to sustain itself. Protein is also the least likely macronutrient to be stored as body fat and the mere act of digesting protein requires more than double the energy to digest than carbohydrate and dietary fat.

Pass on the Casseroles: Casseroles can derail any fit persons nutrition strategy. Casseroles get their rich flavors from fat laden creams and butters which contain large amounts of calories from fats. Some casseroles will contain healthy vegetables but the amount of fat per serving usually out “weighs” the benefits. Reach for healthy high fiber foods like sweet potatoes and/or a spinach salad.

Limit Your Desserts: Desserts are a tradition in most households on Thanksgiving but if you want to keep the figure you have worked so hard for the past few months you will want to skip the high sugar and potentially high fat savory desserts. If you can skip one type of dessert, skip desserts with crust. Crusts add fat and sometimes trans fats to an already sugar laden treat. Plus, portion control is difficult with desserts. Try a large glass of tea with stevia sweetener.

Consume Less Spirits: Alcoholic beverages can negatively impact anyone’s goals to a lean trim body. Alcohol adds empty calories to your nutrition. Empty calories won’t make you full like food can but they are calories non-the-less. If you are going to drink try clearer options like Vodka.

Create a Metabolic Disturbance: Get an intense metabolic workout before your Thanksgiving meal. Try either a strength workout using body weight exercises or resistance equipment with limited rest between sets. If you prefer cardio, try a cardio interval workout where you work for a period of time and rest for a period of time. For instance, sprint for 30 seconds on a treadmill and recover for 60 seconds or longer to get your heart rate back down. Both workouts will help deplete muscle glycogen stored in muscle tissue so your body will use Thanksgiving dinner as fuel instead of storing it as fat.

Committed to Your Success,
Adam

1. Hydrate: Pre-race check your urine color. You want it to be a light yellow like lemonade. Don’t drink too much and get water logged, just enough to take the dark orange color out of your urine. Research has shown that just a 2% reduction in hydration can lead to a 20% reduction in performance.

2. Roll Your Feet: While standing put a tennis ball, softball, or golf ball under one foot and roll the bottom of your foot against the ball. The softer the ball the better at first. You may want to work up to a more rigid ball later. Roll behind your toes, the arch of your foot, the outside of your foot and the heel. If you find any bumps (trigger points) roll on them for about 30 seconds until they release.

3. Don’t carb load the night before: The 80′s are over and so is carb loading the night before the big race. Research shows that we want to begin the process of carbohydrate loading several days before. For 4-plus miles you don’t really need to carb load at all. Eat a healthy non-greasy meal the night before and you will be fine.

4. Eat a light breakfast: You want to eat a light breakfast with minimal fiber. You don’t want to run on an empty stomach and you don’t want a full bloated stomach. Bananas and peanut butter usually do the trick.

5. Encourage others: Every person you pass give them “atta boy/girl” or “keep it up”, or my personal favorite, “TIGHT GLUTES, TIGHT ABS, SHOULDERS BACK AND DOWN”!!! Just kidding about the last one. Encourage those who are struggling a bit. We all need a little encouragement.

If you are not going to be running stay away from Padre Island on the 21st in the morning but go to Cole Park around 10am. It is a blast!

Committed to Your Success,
Adam

“The attached photo is of a ongoing science experiment that my students performed in Nutrition and Science Class. Funny thing is you will not see any mold, bacteria, or deterioration of any kind. Something to ponder the next time your deciding on where to eat…perhaps a few too many preservatives.”

And millions of people eat this everyday.  Pretty scary!  Think before you eat!

Adam

Here are just some of the topics that will be covered:

- How to use nutrient timing and carb cycling to burn belly fat

- Is it worth eating organic?

- Is beef bad for you?

- What’s the difference between organic and natural?

- The “dirty dozen” and the “clean fifteen” produce items that everyone must know about

- The 2 ingredients you must avoid at all costs if you want to be lean and healthy

- Saturated Fat, Cholesterol, and Heart Disease- is there a connection?

- Is it okay to eat eggs every day?

- Good Carbs vs. Bad Carbs

- Good Fats vs. Bad Fats

- How to shop on a budget

- The ideal grocery list

- How to read a food label

- The 3 best fish to eat

- The top vegan and vegetarian protein alternatives

- How product placement is expanding your waistline

- Which is better: sugar or artificial sweeteners?

- What are the best supplements and are they even necessary?

- Is it okay to drink coffee?

- And much more!!

Since good nutrition should be a family affair, we are happy to welcome any friends, significant others, or family members who may want to join you for this in-depth grocery store tour.

If your grocery store buddies would like to try out our camp our regular referral rewards program will take into effect including a $25 gift card if they join our regular camp.

Plus, all campers who bring a buddy will be entered into a raffle to win a $25, $15 or a $10 gift card to HEB so they can get some fat-burning, muscle-building foods right there on the spot!!

Lastly, we hold a grocery store tour monthly so if you are for some reason unable to make this tour please be sure to make the next one.

We look forward to seeing you all there and hopefully you will bring some buddies along with you.

See below for a done-for-you email and facebook post template you can use to help spread the word about the tour and make your life a little easier

Committed to Your Success,

Adam

***Done-For-You Email Template***

Hey (firstname),

I thought I’d give you a quick heads up about an upcoming grocery store tour that my fitness program PINNACLE FITNESS BOOTCAMPS is holding at HEB on Robert and Alameda at 8am.

You are welcome to join me as we can bring buddies who are interested in learning how to eat for optimal health, performance, and body composition and it’s on the house!

Here are just some of the topics that will be covered:

- How to use nutrient timing and carb cycling to burn belly fat

- Is it worth eating organic?

- Is beef bad for you?

- What’s the difference between organic and natural?

- The “dirty dozen” and the “clean fifteen” produce items that everyone must know about

- The 2 ingredients you must avoid at all costs if you want to be lean and healthy

- Saturated Fat, Cholesterol, and Heart Disease- is there a connection?

- Is it okay to eat eggs every day?

- Good Carbs vs. Bad Carbs

- Good Fats vs. Bad Fats

- How to shop on a budget

- The ideal grocery list

- How to read a food label

- The 3 best fish to eat

- The top vegan and vegetarian protein alternatives

- How product placement is expanding your waistline

- Which is better: sugar or artificial sweeteners?

- What are the best supplements and are they even necessary?

- Is it okay to drink coffee?

- And much more!!

Here is the address to HEB:

4320 Alameda

Corpus Christi, TX 78412

Please let me know if you would like to join me so I know to expect you.

Hope to see you there

YOUR NAME

***Done-For-You Facebook Post Template***

Join me for an upcoming grocery store tour that my fitness program “PINNACLE FITNESS BOOTCAMPS” is holding at HEB on Robert and Alameda this Saturday at 8am.  It’s open and free of charge to any of my buddies and this is a must if you want to learn how to eat to burn belly fat and tighten and tone your entire body. Please let me know if you’d like to join me so I know to expect you. Here are the directions to HEB:

4320 Alameda

Corpus Christi, TX 78412

Here’s a real slick new way to spread the word on FB and go viral very quickly to help you get as many buddies as possible and a gift certificate.

You can now tag your friends in your status or post. Type @ and then type the friend’s name.

For example: “It’s time to get my fitness on!! I’m doing a killer bootcamp workout with @John Smith.”

Please RSVP if you will be joining us on Saturday at HEB this Saturday.

Committed to Your Success,

Adam

You know that feeling during your workout when you think to yourself “I don’t think I can do one more” or “I don’t think I will be able to finish this workout” or my favorite “If he tells me “only more 10 seconds” one more time I am going to let him have it!”

At this point in your workout your body is releasing hormones adrenaline, noradrenaline, and cortisol into your blood stream to help with your panicked state.  What also happens is your body taps into it’s storage of fat to use as fuel.  During this time when your heart is raising and you can barely catch your breath you are burning a ton of calories to help your body compensate for the stresses that are being placed on it.

Is this a good thing to do?  Yes, but not all the time.  That is why we have recovery weeks and take days off from training all together.

This next week, when we get back to our workouts and let yourself get to that state of “HOLY CRAP I DON’T THINK I CAN DO ONE MORE REP!” and know that it is helping you move closer to your fitness/fat loss goals.

Please let me know what you think of this post.

I have been blown away by our Pinnacle Fitness Boot Camp members commitment to their workouts.  Even with a hurricane looming in the Gulf of Mexico and vacation on everyone’s minds they still made their workouts.  Keep it UP!

Pinnacle Fitness Boot Camps started its Pinnacle Fitness Challenge in conjunction with the Mayor’s Fitness Council. It is going really well! All 11 participants are seeing significant changes in their body’s and their lives. Lowering blood sugar, losing inches, losing pounds, gaining confidence, getting stronger, etc… are just a few of the comments I have been hearing from the participants.

We also launched our first boot camp 2 go program yesterday. The program consists of video workouts and music provided by Workout Muse. If you haven’t checked out Workout Muse click here to download your next interval workout. Or if you have smart phone check out the Workout Muse App. This App will let you create a music playlist using your own music. While you are working out  it will keep count of your work to rest rounds.  It is a great training tool for metabolic training like we do in boot camp or cardio intervals you do on your off days.

Next time you are at Freebirds try the Freedom Salad. I ate one yesterday and was pretty fired up about it. Lots of greens, lean chicken, black beans, tomatoes, pico, and guacamole. I didn’t even need salad dressing. 5 Stars!!!!

Have a great week, eat clean, try a recovery workout with a foam roller if you get the opportunity.

Committed to Your Success,
Adam

I won’t get into the excuses (lack of planning) but I wound up in the Whataburger drive-thru for dinner this evening! I know, I know…

I wanted to share this with you because even when you are stuck (or choose) eating something not on the “Pinnacle Fitness Boot Camp approved food list” you can still make some smart choices. You have to keep your wits about you though. Order what you need, not what is in the picture.

What I had to eat for dinner was:
A Number 2, no cheese, on a wheat bun, with no bun oil, plus extra veggies. Also, I upgraded to have the side salad rather than downing the fries. It was worth the extra $.25 for the salad even if it was only iceburg lettuce and two cherry tomatoes. I didn’t need the extra grease or salt. No one really needs it!

Quick reminder: There is no class on Monday next week. We will meet on Tuesday. I hope you can make it Tuesday.

Also, Saturday July 10th we will be having our Grocery Store Tour at the HEB on Robert and Alameda at 8am.

Then we will be offering a fundraiser for the Ready or Not Foundation at First Christian Church at 10am. This will be a one hour workout you will not want to miss. Invite your friends and family members! All we are asking is a $10 donation. I will be sending out more information regarding the fundraiser.

I hope you have a great 4th of July holiday weekend. Let me know if you need anything.

Committed to Your Success,
Adam

Angela Rowe the Mayor’s Fitness Council Coordinator asked me a few months ago if I would like to be involved in helping Corpus Christi become more fit and remove ourselves from the Number 1 position as the “Fattest City in America” according to Men’s Health Magazine. I told her I was very interested but I had a few conditions.

First, I wanted our participants to meet more than just a few times together to workout. I wanted the participants to join our current boot camp members in transforming their lives and their bodies.

The Pinnacle Fitness Challenge participants started this past Monday with our current boot camp members. The Fitness Challenge participants will continue to meet either in the morning at First Christian Church Fellowship Hall on MWF at 6am, 7am or 8:30am or Downtown at the Omni Maria MWTh at 5:45pm until the end of September when we will take a post-assessment of each participant.

Secondly, I wanted a strong group of civic minded busy professionals who normally wouldn’t take time for themselves to participate in our program. Angela delivered a great group of individuals: US State Represenative Solomon Oritz Jr, City Councilman John Marez, Local “40 thing to do in Corpus Christi” commentator Joe Hillard, Mayor’s Fitness Council member, Venessa Garza, Beautify Corpus Christi Executive Director Daiquiri Richard, Channel 6 Weekend Anchor Melissa Schroeder, AEP Texas Communications Coordinator, Omar Lopez, the City’s Intergovernmental Relations Director, Rudy Garza, Interim Director of Economic Development, Emily Martinez and City Pride/Clean City and Mayor’s Fitness Council Coordinator, Angela Rowe.

Lastly, I wanted to make it fun and competitive. Before Monday most everyone had come into Pinnacle Performance and Fitness training studio and completed their initial assessment. We measured body weight, girth measurements, body composition, and took a before photo. Some were shocked by the results, others were not so surprised.

The measurements from the initial assessment will be used to compare the results at the end of the program. We are planning on giving our Corpus Christi community the opportunity to vote for a winner using an online poll. We will post the each participants transformation story, their pounds, inches, and body fat % lost as well as their before and after picture for the voters to decide who should be the winner of the Pinnacle Fitness Challenge. We are still collecting prizes from area businesses.

Each participant was also given the Drop a Dress Size in 21 Days customizable meal plan as well as our 3-Month customizable Done-For-You meal plan.

Over the next four months these individuals will transform their bodies, lives and the lives of family and friends. I have already seen it happening from their Facebook accounts.

I will be making weekly posts about the Fitness Challenge as well as outstanding, awesome, unbelievable Pinnacle Fitness Boot Camps members.

Let me know if you would like to join our members in transforming your life and body.