You know, the stuff we can do to make 2012 even better than 2011.

It’s a fun time of year to basically dream about bettering our quality of lives in one or multiple facets of our existence.

But here’s my little Debbie Downer moment for ya…

Sadly, the research reveals that only about 20% of us end up keeping our New Year’s resolutions and guess where the biggest failures are most often found?

Fitness resolutions!

Studies show that only 50% of people who actually start an exercise program quit in 6 weeks or less.

In other words, 1 out of every 2 people give up on their workout routine by mid-February with 10.5 months left in the year- that’s just shoddy at best and I know you’re better than.

Clearly, you don’t want to be another depressing statistic in 2012, right?

More importantly, why do you think so many of people fail to achieve their goals each year when they are so enthusiastic for change and hungry for success on each New Year’s Eve?

Over the years, I have identified the top 3 reasons most people fall short of their fitness goals:

1.) They do not have a fitness goal(s). Specifically, they do not have a written goal. Psychologist who study the art of success claim that 95-97% of people who do NOT have written goals fail, while the 3-5% who do have written goals triumph. You need to be among that elite 3-5% if you want to succeed- period!

2.) They do not have a tried and proven nutrition system to support their fitness goal(s). While most people are willing to follow a diet, they often find themselves overwhelmed by all those fads and gimmicks out there and just don’t know where to start. More specifically, people need to be told exactly what to eat, how often, how much, etc. Done-for-you meal plans leave nothing to chance and since nutrition is 80-90% of achieving any fitness goal, it is clear this is a step that just cannot be skipped.

3.) They do not have a tried and proven workout system to support their fitness goal(s). If you think the diet component is tough (and it is), working out with consistency on your own is nearly impossible in comparison. The reason there are so many more diet books out there than workout books is because most people would rather change the way they eat than move more- after all, it takes less work. Plus, most people still mistakingly believe endless hours of long, slow, and boring cardio is the answer to their bulging waistlines and if they do actually do some strength training it’s done with pitiful form that will result injury before any true fat loss or lean muscle gain will occur. Having a qualified fitness instructor to keep you accountable, motivate you, and tell you exactly what to do do burn fat and build lean muscle is the key to being consistent and consistency is the key to getting rapid and lasting results.

The toys we collected for Toys For Tots in 2010

Every year at camp we collect toys for Toys For Tots and last year we adopted a family from Middlesex County.

This year will be no different.

We will be collecting for a family that may be from a battered woman’s shelter or may have lost their home. I know like you that this economy sucks and many of us are cutting back, I know my family is, however to give even just one gift for one child or person in need can make the season not suck so much.
Last year we collected roughly 30 items for the family and over 300 toys for Toys for Tots. I want to beat that and I know we can.

To add a little incentive to this cause I will be adding a chance for you to win a Free January Camp. For every item you donate, you will get put into a chance to win a camp. So the more you donate, the more you chances you get.

The following is what is on the wish list we have for our adopted family:

Mother- bathroom set, a red pajama set size 5, house shoes size 8, and a make up kit
Daughter- a scooter, a baby olive doll and a pajama set size 2T
Son- scooter, Dud’s cartoon maies, pajama set size 6
Son- a walker, a car seat (1yr old) and a pajama set (18 months)

You can also donate any other toys that are NEW and UNWRAPPED as well for our Toys For Tots Donations. You can drop off at anytime or you can attend our Boot Camp For Toys Event.

We will be having a boot workout at our Sayreville Facility on December 10th at 8:30am. That day we will be asking for toy donations in lieu of the normal $10 entry.

Thank you in advance and I hope you are able to help us make the holidays a little better for these kids and the family we have adopted.

One of 2 teams that qualified for a chance at the National Championship in Disney, Photo by Sherry Tamasco

Melanie Shapiro, Metuchen Pop Warner explains, “This is a very exciting year for our program. Having the opportunity to make 40 of our girls dreams come true is unbelievable but with such an opportunity comes a great cost. As a non-profit organization we strive to include every child in our community. Some often need more financial help than others. Every little bit helps.”

The Weekend Warrior Camps is group fitness instruction, designed to burn fat and shed unwanted weight in a minimal amount of time. Led by one of the area’s premier health and fitness experts, Ryan Toth, CPT, Weekend Warrior Camps will be open to the public for a $10 donation

“As a local company, we feel it’s important to give back to the community that we live and work in, said Ryan Toth, owner of Total Core Fitness Boot Camp. The Weekend Warrior Camps provide us with an opportunity to utilize our fitness expertise to help community members get fit and lend a hand to our neighbors.”

Participants of the Weekend Warrior Camp will learn some of the most effective ways to burn fat while acquiring a practical exercise program with proven results. In addition, participants will be provided with information regarding the most effective ways to alter an unhealthy diet and the keys to eat for success.

The Weekend Warrior Camps are held every Saturday from 8:30 – 9:30 a.m. at the boot camp’s location at 26 Oliver Street in Metuchen. No registration is required. For more information about the camp, please contact Ryan Toth by calling 732-675-2190 or email info@totalcorefitcamp.com.

Perfect weather to get outside.

Warm-up: Ab Work

Workout:

Frankensteins

High Knees

Lunges

Shuffles

Traveling Sumo

Back Pedal to Sprint Work (1 on 1 off)

Dog Sleds

Hurrican Irene did not stop campers from killing it the first day back at camp. Check back for more workouts from the one and only Total Core Fitness Boot Camp.

Opening Day Intervals

Rope Slams

Mountain Climbers

Deep Goblet Squat

KB Swings

Wall Ball

Updowns /Burpees

Mat Situps

Kam Slams

This time it will be helping you get ready for the holidays. It will start the second week of September’s camp (Metuchen’s will happen shortly after it opens, more info TBA) and will last into November. This is going to be a 12 week contest and the grand prizes (yes plural) will be well worth it. Not to mention we are going to have you looking great for the holiday season. Good time to have people buy you new clothes for your new body.

The Details

• It will be from September 5 to November 19
• Male and Female Winners <<This is new! (must have at least 3 men/women for contest otherwise it goes to a 1 coed winner)
• Must submit before picture by September 4th, 12am.
• To qualify for any prize, an after photo must be submitted at end of competition.

This competition is different then some of the others and is about you growing, becoming more accountable for yourself, finding the motivation in deep in you and challenging yourself to overcome past pitfalls.

We will be having bi-weekly meetings (time TBA) which we will use as support meetings, talking about nutrition and doing a challenge workout. These challenge workouts will be a guide for your progress along with being highly motivated by others in the competition.

We will lay out the details for your success, you just need to follow them. We are looking for people who truly want to transform themselves and not someone who will quit easily. Before you decide to do this with us, you need to ask yourself the following questions:

1. Do I really want to change?

2. Can I take advice on how to change and be compliant?

3. Do I want to be in the best shape and healthier by the time the holidays come around?

If you can say yes to all 3, then we want you.

To get more information on the transformation contest email info@totalcorefitcamp.com or ask at camp. Registration for this contest will open soon. If you are not on our email list, you need to get on it for up to date information and when you can take this opportunity to win a whole year of boot camp.

(click on the top of the page for a free at home boot camp and you will be added to our email list)

I was running in a race with a bunch of individuals who inspire me and make me proud to know them and they did not even know it. I had one of my campers with me who was pushing herself for the first time to do 10 miles.

We had another 24 doing the 5 miles course, most who have never done anything like this before. Not only that, but a few weeks earlier we had a bunch of other campers who challenged themselves in the Rugged Maniac mud run. All of these campers have one thing in common, they challenged themselves and I can only help to believe that they proved something to themselves.

As I jumped over jersey barriers and crawled under wood posts for a quarter mile around a track and then picking up 2 logs to carry for another quarter mile, I could not help but think of all these campers the past couple weeks and how far they come. I remember when many had a hard time getting over our 4 ft wall at camp or even running 1 mile. They have grown and become stronger not only physically but mentally.

I have to thank them for showing me and others that if you really put your mind to something you can do it. With so much going on with changes and unknowns it is these campers who keep me motivated.

You knew where Total Core Fitness Boot Camp was in these 2 races, because they always shown great teamwork. They stick together to help each other over walls, through mud pits, under barbed wire and finished through the finish line together. I was lucky enough to see almost every camper at the end of my run yesterday. Each one covered in mud and a huge smile.

We are a family at camp and if you are a part of us, we will stick with you to the end. Some teams split up and went into smaller groups, some stayed in a big group, but in the end we all are part of our big boot camp family and I wouldn’t change that or my campers for anything in the world. Great job guys and thank you for your inspiration.

Most people complain that breakfast is one the hardest meals to eat in a day. However, your mother was right: it is one of the most important meals.

Not only does a balanced breakfast give you energy for the rest of the day, but it helps you eat less and feel less hungry as the day goes on. It’ll prevent you from digging into the cookie jar when you get home from work, and will allow you to have a great workout at noon.

But, since time is usually an issue for most people, here are 5 of our favorite quick breakfast meals that you can make in a snap:

1)    High-Fiber Protein Pancake: Most people think of butter and syrup when they picture a pancake, but this is different. Instead, mix up the following ingredients and cook them the night before so you have this healthy pancake in the morning. Just warm quickly on the stove or toaster oven and top with your favorite nut butter:

Ingredients:
•    1/2 Cup Egg Whites
•    1 scoop Vanilla Prograde Protein powder
•    1/3 Cup dry Old-fashioned Oatmeal
•    1 tsp Ground Flax Seeds
•    1/8 tsp. Baking Powder
•    Sprinkle of Cinnamon
•    Olive Oil cooking spray

Directions:  Spray a nonstick pan with cooking spray and place on medium heat to preheat pan.  Meanwhile, combine the egg whites and protein powder in a mixing bowl, stirring with a fork or whisk until well-blended.  Add oatmeal, flax, baking powder and cinnamon and mix vigorously for about a minute.  Check pan’s temperature by dropping a tiny amount of water on it.  If the water bubbles/sizzles immediately, the pan is ready.  Using a large spoon or small ladle, spoon a small amount of the batter into the pan, gently spreading it to a pancake shape if it’s too thick to do this on its own.  Cook on one side until bubbles begin to appear and burst on the top of the batter.  Using a spatula, carefully flip over and cook for roughly the same amount of time. Repeat until batter is gone. Serves 1.

2)    Scrambled Eggs with Avocado and Salsa: Scrambled eggs really aren’t that hard or time-consuming to make. People think you have to mix the eggs ahead of time, but you can just quickly stir them a few times while cooking and they’ll become scrambled – Amazing! We like mixing two Omega-3 Eggs with ½ cup Egg Whites and adding Spinach. Then, top with slices of avocado and fresh salsa. It’s a quick breakfast fit for a king (or queen).

3)    Whey Protein Smoothie: When you’re in a rush you can make this smoothie the night before, or quickly in the morning. The key thing is to use a single-serve blender unit, like a Magic Bullet, so you don’t have to worry about cleaning a huge, messy blender when you’re done. We like to combine the following: 1 Cup Unsweetened Vanilla Almond Milk, 1 scoop Prograde Vanilla Protein, 1 Tbsp Ground Flax, 1/3 Cup frozen unsweetened Mixed Berries, ½ Cup raw Spinach (the spinach adds a neat green color to the smoothie, but it still tastes awesome! Try it!), and 1 Tbsp Natural Peanut Butter.

4)    High-Protein Cereal: Face it, people love cereal because it’s easy to eat and can be healthy. But, most brands are covered with sugar and full of junk. Also, with just milk, it doesn’t really pack much metabolism-boosting protein. So, instead, try this with your normal breakfast bowl: Mix one scoop of Vanilla Prograde Protein with water or milk and pour that over a bowl of your favorite low-sugar breakfast cereal; some of our favorite are Uncle Sam, Bran Flakes (add your own raisins to make it Raisin Bran), Cheerios, Puffed Rice, and Shredded Wheat.  

5) Nutty, Berry, Greek Yogurt: Most people think of yogurt as just a snack item, but it can be a great breakfast food too. However, like cereal, some yogurt is really like dessert, instead of a health food. So, skip all that sugar found in most yogurts and try this: Mix 6 ounces of 2% plain organic Greek yogurt with 2 Tbsp of slivered almonds, 1 tsp ground flax seeds and 1/3 cup frozen, thawed, unsweetened berries.

What if I cannot do enough reps?

What if I look like a fool?

What if I don’t try hard enough?

What if I am the slowest?

What if I am the weakest?

What if I am too out of shape?

What if  I fail?

What if I succeed?

What if I don’t change?

What if I nobody notices me?

What if …

What if you keep holding yourself back from finding your true potential? It is time to stop saying what if and to start saying I will. Get rid of the negative talk and you will see how you can do so much and start to break out of your shell.

We will continue to keep you posted as to what is happening and look forward to helping even more people join our fitness revolution.