South Windsor Personal Trainer on the "Good News"

Stepping outside the box at Cressey Performance

Most strong man exercises are not part of my regular routine so my workout this past Saturday was extra tough both mentally and physically. What new or different modality (different beyond exercise variation and technique) can you add to your repertoire?

I promise you'll make huge strides. Check out the aftermath below!

One thing we can actually learn from Mel Gibson and apply to Fat Loss

South Windsor Fitness Coach's Five Low Calorie Ways To Add Flavor

South Windsor, CT Fitness Trainer's Push-up Finisher

South Windsor, Connecticut Trainer's Four Reasons you NEED a Headband

Buy yours at the following link:
http://carabasetraining.com/shop/viewitem.php?groupid=8&productid=14

South Windsor, CT Fitness Trainer's Two Things you can do to NEVER miss a workout

It's all about mindset: Are you investing or expensing?

Hotel TRX workout by Carabase Training

Hotel Bodyweight Workout by Carabase Training

Not very good with tripods but the video still gets the routine across!

CORE Partner Training

Carabase Training's Youth Fitness Training with Performing Art's Preschool

Fun Fitness: TAG



Kids going crazy!



Building motor skills with Youth

Getting After it with Paintball Team TNN

Can you take it up another 1%?

New Metabolically Demanding Exercise

One way to Maximize your workouts and Prevent injury (full body warm-up)

1. Chin/pull up or Y to W: 10
2. Exaggerated Spiderman Push-up: 5 each side
3. High knee pull to lunge: 5 each leg
Repeat three times

Combat Cardio!

Carabase Training on getting into Beach Body shape for 4th of July

1. Circuit Training: 3-6 days per week
2. HIIT Cardio: 3-6 days per week
3. Limit carbs (sugars, pastas etc..) until only immediately post workout
4. No processed or refined sugars!
5. Drink .55 x your body weight in oz's

Personalized Online Training Blue Print
I just opened up 5 new spots for an exact blue print to your new body, for a fraction of typical personal training. I sent out this offer to my news letter list too so act now if you're serious about making big changes!

http://www.carabasetraining.com/onlinetraining.html

Carabase Training's Short n Sweet Memorial Day Workout

Six Pack Abs techniques by South Windsor Personal Trainer Joe Carabase

Routine:
To start, perform eight reps of each exercise, back to back.
1. VS Pike
2. VS MT Climbers
3. VS Cross Body MT Climbers
4. VS Spidermans


Get your own!
https://www.valslide.com/go/1/351

UA Performance Mouthwear Review

*Please note Cortisol leads to weight gain which promotes fat gain NOT loss....got a little ahead of myself :)



Gregory B Haroian DMD FAGD
Dental Services of South Windsor
479 Buckland Road
South Windsor CT 06074
Tel. (860) 648-4471

Carabase Training's PaintBall Specific Boot Camp

IRON MAN (or woman) TRX CORE Workout

20 lb weighted vest (optional)
1. Suspended Glute Raise
2. Suspended Pillar Transformation
3. Suspended Atomic Push-up



You can subsitute the TRX by using a bed however I HIGHLY recommend you get your own!

Throwing Away the FAT!

A Case Study

Get your own TRX!:
http://www.fitnessanywhere.com/Merchant2/merchant.mvc?Screen=SFNT&AFFIL=H2723Nq5

Start with the following and progress from here:
1. Side pillar with a reach: 10 each side
2. Mountain climber (core focus): 10 taps each toe
3. Pillar Transformation: 10 total transformations

Carabase Training on adding size to your arms

Carabase Training on Sculpting your QUADS

A Good Way to Intensify the end of you workout

Can I eat at night without gainng fat?

Four Exercises to tighten the butt by Carabase Training

(excuse the tough guy freeze shot on the page :)

Carabase Training’s 18 Tips to raise a Healthy Child inspired by the IYCA

1. Make changes gradually: Set a date to cook with your child, plan a time to exercise as a family, do not buy soda next time you grocery stop etc..

2. Be role models: Children with overweight parents have a higher probability to become overweight themselves
More and more children are being diagnosed with Type II diabetes, obesity and heart disease
It’s not I’m going to workout its I’m going to become a better parent

3. Encourage at least 60 minutes of exercise daily

Walk whenever possible, especially if the destination is close
Play outside: tag, sports, biking
Reduce time spent in front of a screen (tv, computer, cell phones etc..)

4. Pay attention to portions: Eat as a family but do not serve foods family style: Those who eat at home as a family have lower rates of overweight/obesity. Serve food in portions rather then buffet style
Teach kids how to portion:
1 Stamp: 1 tsp
CD case: 1 serving of bread (bagel = 5-6 servings!)
4 dice: 1 oz
Use smaller plates, cups and bowls
Cook less food (cook for the meal or freeze left over portions)
Deck cards = 3 oz (1 serving of meat)
Check book = 3 oz of thin fish
Your fist (or a baseball) is 1 cup

5. Learn to add flavor without fat:
Use fresh lemon, vinegar, low fat cheese, drizzle olive oil

6. Avoid fried foods, fast foods and soda: These foods are full of bad fats and sugars, both of which promote weight gain. Pick food choices that are fresh and that provide nutritional value

7. Use fat free/reduced fat dairy products: Kids develop habits at a young age, set them up to make a life full of healthy choices.

8. Whole grain products (first ingredient must say 100% whole wheat or whole grain and have at least 3 grams of fiber, per one slice!)

9. Eat breakfast daily
Choose cereals with less then 10 grams of sugar and at least 3 grams of fiber

10. The Paper plate test
½ plate = vegetables
¼ plate = Whole grain/whole wheat source of carbohydrate (pasta, brown, rice) or startch
¼ protein

11. Don’t Drink Calories
Beverages count for 21% of caloric intake
Drink more water!
Offer low calorie sport drinks, 100% juice variations over regular juice and soda

12. Eat more fruits/veggies: Buy seasonal-fresh foods and leave them around the house, if its there they will eat it!

13. Allow children/youth to be part of the food decision process
• Help grocery shop
• Pick fruits/veggies
• Help cook

14. Teach mindful eating:
• Put the fork down until you finish chewing
• Educate kids to be attentive to the tastes of food, taking time to enjoy the flavors rather than stuff the food down without thinking

15. Allow kids to be full: Over eating habits as a youth can lead to obesity

16. House Rule: No eating out of the bag or container

17. Encourage youth to eat healthy and get active, leave negative words like DIET FAT OBESE and OVERWEIGHT out of the discussion

18. Do not give up!: If there has been attempts at losing weight, think about the method and reflect on it. Seek professional help via Fitness Trainer and or Registered Dietitian

Committed to your results,

Joe Carabase, Owner of Carabase Training
International Youth Conditioning Association Nutrition Specialist
Certified Personal Trainer

My Diet and Nutrition students at Branford Hall, Southington CT

As a part of the final project, I had my Professional Fitness Training Students at BH find a healthy recipe, type it up and cook it for class.

Each one of them did an amazing job, cooking all sorts of delicious yet healthy meals.

A benefit for the students, as a result of this project, is a new cook book (of all the recipes) for them to take home and eventually share with future clients. Since my clients are always asking me for new recipes I decided send each of them an efile of the recipe books and wanted to extend the offer to my readers!

If you are interested in a free ebook full of healthy recipes, send me an email at joe@carabasetraining.com with subject free ebook.

Full Body Warm-up, Unilateral Training and a TRX Circuit

Upright Row Variation

Five Exercise Circuit for Mary Jone's Listeners

1. Wall Push-up
2. Alternate Lunge
3. Chair Dip
4. Chair Squat
5. Cross Crawl

Five Super Simple Fat Loss Tips

Fat loss isn't rocket science. I know we love to make our problems seem much bigger than they really are, but when you really look at them they're typically easy to solve. And that's often the case with fat loss.

To prove it to you here are five super simple fat loss tips you can easily follow:

1) Stop guzzling liquid sugar. Yes, I mean soft drinks and juices and bottles of iced tea loaded with high fructose corn syrup. For the most part, a 12 oz can of cola is 150 calories of pure sugar. Have a couple of those a day...

2) I've written it a gazillion times and I will continue to - eat breakfast! If you want to make fat loss easy then make sure you start your metabolism off on the right foot.

3) Eat more fruit. Aim for at least 5 servings a day.

4) Eat more veggies. Again, aim for at least 5 servings a day.

5) Stop eating so many processed foods. If it comes in a box from your grocery store it's most likely processed. The fresher the foods the better.

* Bonus tip*

You can make tips 3 and 4 a breeze by using a whole foods based multi. Personally, I love Prograde Nutrition's VGF 25+ http://carabasetraining.getprograde.com/vgfmen and http://carabasetraining.getprograde.com/vgfwomen because it is made from 25 WHOLE veggies, greens and fruits.

Committed to your results,
Joe

PS - You know I take my nutrition seriously. And it's why I ONLY recommend Prograde Nutrition's Whole Foods based multi. They have both a men's http://carabasetraining.getprograde.com/vgfmen and women's formula. http://carabasetraining.getprograde.com/vgfwomen

Enter coupon code: Bday15 for 15% off!
PPS – I am a Prograde Nutrition Partner

What can I eat for a late dinner? By South Windsor's Fat Burning Boot Camp

Excuse the camera shot! I try to be as authentic as possible and never re-record videos (even if the mini tripod slips :)







Note that I reference not to eat "carbohydrates," after 6:00 pm by that I am referring to traditional carbohydrates such as breads, pastas etc..technically not all carbohydrates. In the video I recommend to eat vegetables (classified as carbohydrates) and kidney beans with a lean protein source.


BIG DEAL AT PROGRADE! 15% off until friday!
http://carabasetraining.getprograde.com/specials

Outdoor Workouts and Sport's Specific Training by South Windsor's Fitness Coach

Buy Bands
http//www.resistancebandtraining.com/html/store.html

Buy TRX
http://www.fitnessanywhere.com/Merchant2/merchant.mvc?Screen=SFNT&AFFIL=H2723Nq5

South Windsor Boot Camp's workout music recommendations

South Windsor Boot Camp's Post workout shake

1 Scoop of Prograde's Lean
1 scoop of glutamine (MET RX's)
1 table spoon of all natural almond butter
1 cup of dry oats

Get prograde at http://carabasetraining.getprograde.com/

Carabase Training's Outdoor TRX Core workout in Windsor, CT

1. TRX Hip Press
2. TRX runners
3. TRX Suspended Plank
4. TRX Suspended Pike
5. TRX Oblique crunch (each side)

Get your own TRX at
https://www.fitnessanywhere.com/Merchant2/merchant.mvc?Screen=SFNT&AFFIL=H2723Nq5

South Windsor's Personal Trainer agrees with National Media (for once:)

Check out the link:
http://www.cbsnews.com/stories…..iesPrimary

Don't forget to post your comments and reactions below!

South Windsor, CT's Trainer on resting

Connecticut's Top Personal Trainer's video clip on why food companies want you fat

Hartford County's Top Personal Trainer on how NOT to get sick

South Windsor, CT's Trainer on Creating Habits

A Nutrition Strategy from Shawn Phillips

For those of you who are not familiar with Shawn, he's been on top of the fitness industry for decades; heading up the marketing for EAS, MET-RX, author of AbSolution and his most recent Strength for Life (among many others). Shawn is also the older brother of Bill Phillips, author of Body for Life.

Needless to say he's full of knowledge! I was fortunate enough to meet Shawn at Transformation Domination a few weekends ago in Tampa.

That weekend, Shawn had shared alot of great content but here's one basic yet valuable nutrition tip that can help any one to start eating better: Strive to have just one meal that you know is going to be as close to perfect as you can get. Essentially, a meal that looks as good on paper as it does in your body. From there, progressively more towards 2 meals, 3 meals etc.

I love that. Too often people try to completely change their diet and start a brand new training program all at the same time. When these people fail miserably they start blaming the system ("I tried to eat right and workout but it just doesn't work for me") and give up.

Rather then trying to become the next John or Jane Basedow over night, set some smaller goals and work at getting better at those goals each day.

As mentioned above, Shawn has a ton of great content out there. Check him out:
www.FullStrength.com
www.mystrengthforlife.com
www.startstrongmonday.com

YOU

I've found that the most helpful and useful things in life are often the most cliche and slap to the face obvious. For example, if you workout and eat right, 99% of the time you will not get fat, look gross and become sick - something over 35% of our population does not understand.

Today, what I'm really talking about now is owning your time. Last weekend, Holly Rigsby, owner of www.fityummymummy.com, dedicated a good portion of her speech about to this. Her point, was that we as Americans, we often spend too much time doing the things we think we need to do as opposed to spending time doing the things we want to do.

This really hit home for me because as an entrepreneur and teacher, I started to find my own workouts suffering. I'm on the road from early am to just getting home anywhere from 8 -10 pm - without any large chunk of time in the middle to spend on myself. I'd get in maybe 25 minute workouts but mostly 10 minute, high intensity circuits. These types of workouts do have a great effect on burning fat and maintenance but sometimes the meat head in me just wants to lift weights and not rush.

Therefore, for now on I decided to give myself one full hr to workout, three days a week. Sorry clients. Further, I started blocking out an additional hour for business development (stuff I need to do but have no energy to do at 10 pm after 13 hrs). Selfish? Maybe but its better long term for not only my personal growth but for those around me.

What are you not making time for?
Workouts? Family? Significant others? Reading? Baywatch re-runs?

Map out an hour each day to focus on whatever it is you love to do or be around. Literally mark it off in your calender or phone and start owning your time.

The more you skip out on what you love, the more you will resent yourself. Take care of the things you need to (your job, health etc..) and live a life that serves your purpose.

Cardio Core Routine

I wanted to take advantage of the weather down here in Tampa (people are crazy who are saying its cold) so I filmed this Cardio Core workout for you all to perform anywhere!

It's pretty simple:

• There are four movements - perform one after another without rest
• Start with two quality reps of each exercise and work your way up. Perform two reps of each exercise and move to the next. You should feel each rep
• No rest! Move from one exercise to the next
• Sequence: Cross Crawl, Pillar Transformation, Spidermans Single Leg Glute Bridge
• Start with three rounds. Increase reps before increasing total rounds

My Breakfast Shake

Semi-Private Training and a Rock Star Dual

Semi-private training is defined as two or more people, working on a specific goal (or goals) at the same time.

Why it works?

• Accountability to another person: Committing to someone else has greater power then just yourself
  
• Competition: Who is taking their training to the next level? Pushing themselves to the limit? Performing their off day homework? No one wants to fall behind or get beat out
  
• Funner:More people, more energy and a better vibe
  
• Better Results: Studies show that small groups/boot camps show greater adherence to programs then individuals training on their own
• Affordability: Nearly half the price of traditional one on one training
  

What most people do?

• Move at the speed of death talking to each other while on matching cardio machines
• Socialize in a gym setting rather then train: There's a tendency to get caught up in conversation, which prolongs your rest periods and eliminates your focus

I encourage all potential clients to join my boot camp or enroll in semi-private training for the reasons mentioned above. If you are interested, check out more at http://www.carabasetraining.com/semipriv.html

Ryan and Jeff are two of my rock star clients who were looking for a greater challenge so they decided to switch their individual training to semi-private. Check out Ryan and Jeff Dual it out....

Snowed In Cardio

Next time:

You are tired from working all day
Depressed over the darkness and bare trees
Frozen from the cold and white snow
Do yourself a favor and don't go to the gym.......

Instead, take advantage of these cardio routines below that require zero equipment and each take less then 10 minutes. OH and that are scientifically proven to boost your metabolism for up to 48 hours. Ah yeaa

There are three levels. I'd recommend people who have worked out for less then six months consecutively start with the first one and everybody else start with the middle before moving on to the last.

The first two workouts are about four minutes long. You can increase the intensity by adding additional sets. The second workout is only about two minutes long. If you do not have a medicine ball, use a basketball or book (3lb - 8 lb). Same rules apply with increasing the intensity. All three are powered by Workout Muse's Hip Hop Tabatas sound track.

You may not get a great shot of the lower extremity in the first video so know that you are kicking one leg in as you simultaneously kick one leg out.