Work out of the Day

Run 5 min Bare foot on the treadmill (run quiet)

2 way hip abduction and extension with thera band X 20 ea way & leg

Clams with thera band X 20 each leg

Single leg step down/ squat off 8" box X 20 each leg

Power ups 18 " box X 20 each leg

Repeat this circuit three times

I call this the runners circuit, it will produce sore glutes (if done correctly)

www.lastchancefitness.com

12 days of Christmas

Red and green decorations are out, nostalgic tunes fill the airways and the kids are hard at work on their letters for Santa.

I know what's on your list this year and it isn't found at your local department store.

You're wishing for washboard abs—so I've put together "The Twelve Days of Christmas –Washboard Abs Edition" just for you.

On the First Day...Give yourself the gift of Burpees.
Created in the 1930's by psychologist Royal H. Burpee, the burpee is an intense full body exercise that helps burn fat and tone muscles. A burpee is done in the following 5 steps: 1) Stand with feet shoulder width apart. 2) Drop to a squat with your hands on the ground. 3) Kick feet back while lowering into a push-up. 4) Return to squat position. 5) Jump up with arms overhead.

On the Second Day...Give yourself the gift of Fiber.
Stocking up on fiber will do wonders for your abs. High fiber foods are nutrient dense and low in calories. Try these high fiber favorites: raspberries, pear (with skin), artichoke, peas, apples (with skin), broccoli, Brussels sprouts, and carrots.

On the Third Day...Give yourself the gift of a Medicine Ball.
The first medicine balls were created in Persia over 3,000 years ago, made with sand filled bladders and used by wrestlers as part of their conditioning. Today you can get the same rippling abs by incorporating medicine balls into your exercise routine. Do a sit-up holding a medicine ball at your chest then throw it to a partner as you raise your chest toward your knees; or hold a medicine ball with arms straight up in the air as you do crunches.

On the Fourth Day...Give yourself the gift of Reduced Salt.
Too much salt leads to water retention—and that spells disaster for your six pack. Pay attention to the sodium content of your food. Limit salt intake by not eating packaged foods and by putting down the salt shaker.

On the Fifth Day...Give yourself the gift of Oblique V-Sits.
Who really wants a muffin top? You don't, so incorporate Oblique V-Sits into your routine in 3 simple steps. 1) Lie on your side with legs straight and hands behind your head. 2) Raise your arms and legs simultaneously, while exhaling and squeezing your obliques. 3) Repeat on the other side.

On the Sixth Day...Give yourself the gift of Lean Protein.
Along with fiber, your meals should be packed with lean protein. This will help support muscle growth while controlling blood sugar – all important factors when it come to washboard abs.

On the Seventh Day...Give yourself the gift of Sprints.
The days of long slow cardio sessions are long gone. We now know that short intense bursts of cardio is the ideal way to melt fat. Run 60-90 second sprints in between resistance training sets to really kick your fat burning mechanism into high gear.

On the Eighth Day...Give yourself the gift of No Sugar.
Sure, sugar tastes good, but indulging in it causes your body to store layers of fat. Enjoy fresh fruit, rather than refined sugar. If you really want washboard abs, then say no to sugar.

On the Ninth Day...Give yourself the gift of Hanging Leg Raises.
This is one of the most effective ways to strengthen your abdominals. 1) Hang from pull-up bar with legs fully extended. 2) Exhale and drive your knees up toward your chest. 3) Inhale as you slowly lower your legs back down.

On the Tenth Day...Give yourself the gift of No Grain.
If you're serious about that six pack then put down the bread basket. Grains are full of insulin-spiking carbohydrates—the perfect combination for fattening you up. Learn to love grain-free meals that center around lean meats and vegetables.

On the Eleventh Day...Give yourself the gift of Mountain Climbers.
Here's another intense exercise that really targets your abs while also burning fat. 1) Get into push-up position. 2) Exhale as you alternately drive your knees in toward your chest, keeping your back flat.

On the Twelfth Day...Give yourself the gift of Washboard Abs.
Contact me about my tummy flattening programs that will get you those washboard abs that you're wishing for. Call or email today to get started.

Are you snacking smart?

Everyone loves a good snack. But what defines "good"?

If your stomach starts rumbling and lunch is still two hours away, you're going to need a snack to make it through the day. What you reach for at snack time can make a big difference in your energy level, weight, and overall health. Choose the wrong snack, and you'll feel dragged down and even more tired. Choose wisely, and you'll get the boost you need.

Before your next snack break, think twice about what you are about to eat and remember the following information when you're craving a snack!

Snacking for Energy
If you find yourself fighting sleepiness in the afternoon, what your body needs is a boost of energy. Snacks eaten midday should contain good fats and protein to give and sustain your energy level.

Here are a few good options when you need an energy-boosting snack.
•A small apple or sliced banana with a tablespoon of peanut butter. The natural sugars in fruit take longer to metabolize than sugars found in candy, and the peanut butter provides the protein needed for long-lasting energy.
•A quarter cup of nuts and dried fruit. This slow-burning mixture provides protein, good fats (that's right - fats aren't always bad), and plenty of fiber, all wrapped up in a delicious package. Just be careful. Eating too many of these carbohydrates can cause low blood sugar and make you feel even sleepier.
•One tablespoon of hummus spread on four whole-grain crackers. Made from garbanzo beans, hummus is a great energy booster and is also full of fiber. And the whole-grain crackers are made with complex carbohydrates, which help fill you up without dragging you down.

Snacking for Weight Management
Many people eliminate snacks when attempting to lose weight. Unfortunately, this is counterproductive, as snacks keep you satisfied between meals. If dinnertime arrives and you're exceptionally hungry, it's easy to overeat. Eating several small snacks throughout the day will help keep your hunger in check. However, you should avoid eating snacks when you're bored, stressed, zoning out in front of the TV, or not paying attention to what you're eating while studying for your next exam.

The key is to choose snacks that fit with your daily calorie and nutrient needs. If your goal is to lose weight, choose low-calorie, nutrient-filled snacks. If you need to gain weight or if you are physically fit and need to replenish energy from a strenuous workout, go for higher calorie, nutritious snacks.

Low-carb snack ideas include vegetables, reduced-fat yogurt and cottage cheese, half of an avocado, and a few deli slices.

Snacks for Healthy Living
What you eat for snacks can help you meet recommended guidelines for the amount of fruits, vegetables, calcium, protein, and whole grains your body needs to stay healthy. Keeping a variety of yummy, ready-to-eat nutritious snacks available for you and your family is important. After all, when healthy food is easily accessible, you won't be tempted to stop at the vending machine or the nearest fast food chain.

In addition to choosing the right foods, include plenty of variety. If you eat too many carbohydrates for breakfast, snack on some protein. If you're eating a steak for dinner, munch on some sliced fruit for an afternoon fill up.

Snacks full of goodness for your body include egg salad for protein, a cheese stick for extra calcium, baby carrots for a serving of veggies, canned tuna, or a handful of almonds.

If you want to expedite your results then consider working with me on a fitness plan that will turn you into a fat burning machine.

Down 8 pounds in 2 weeks

Hey everybody I started a little experiment. I'm in the process of designing an 8 week weight loss program. Right now I have 2 people on my program and another 1 is starting.

This is Ashley, she started working out 3 weeks ago and she has been on my nutrition program for 2 weeks.
Ashley has lost 8 pounds.
I love this experiment. If you'd like to find out more information about my weight loss program just give me a call 208-457-2726.

Last chance boot camp has 50 percent off for the month of December Merry Christmas.

Starting January second is the start of our next fitness challenge. You can win an i pad!

Your Guide To Eating Out Right

A woman sits at a restaurant studying the menu with furrowed brow. She has begun an exercise routine and knows that her frequent meals out could slow her weight loss results if she wasn't careful.

When the waiter comes she is still deep in thought over what to order. "What can I get for you?” he asks with a smile. She looks up and frowns, no closer to arriving at a decision. On a whim she blurts out, "I'm trying to eat healthy but I have no idea what to order. What do you think I should eat?”

The young waiter looks startled but quickly rattles off his idea of a healthy meal. "The eggplant and roasted pepper pasta is filled with vegetables. You could get that with a salad.”

The woman smiles. Yes, vegetables do sound healthy. So she orders the veggie pasta with a side salad and a diet soda, then sits back to enjoy a few slices of bread.

That's a true story. Not surprisingly the woman was unable to lose weight even though she was exercising regularly.

It is said that 80% of your weight loss results are derived from diet, and the remaining 20% from exercise—so you can see how important it is for you to stick with a healthy eating plan.

Use the following tips as your guide to eating out right:

Appetizers
Appetizers are a great way to start out a leisurely meal, but can also derail your good intentions with a quickness.

Don't Order
•Anything fried. Fried foods are a favorite, but will do damage that even the most intense workout won't undo.
•Creamy dips. These are filled with fat and usually come with something fried to dip in it.
•Bread. It comes smothered in cheese or seeped in butter, and even when it's plain it fills you up with more carbohydrates than your body needs.

Do Order
•Green salad. Ask for very light dressing and no croutons.
•Antipasto. A plate of thinly sliced meats, olives and cheese will start you off with some protein.
•Lettuce wraps. These are delicious, protein-filled and low in carbs.

Beverages
Calories in drinks are sneaky because they don't fill you up. This means that you end up taking in far more calories than you bargained for.

Don't Order
•Regular or diet soda. On one hand you're drinking corn syrup through a straw, on the other you're drinking chemicals that cause you to crave sweets. It's a no win situation.
•Sweet cocktails. Many restaurants are advertizing sweet cocktails –resist the urge. Sugar plus alcohol equals loads of unneeded calories.
•Sweetened tea. You may feel righteous for ordering iced tea, but if it's sweetened then you may as well be drinking fully loaded soda.

Do Order
•Water. Don't laugh! Water is the best beverage of all.
•Unsweetened iced tea. Don't ruin it by adding that packet of sugar. Learn to enjoy the natural sweetness to the tea.
•Red wine. Stick to one glass, and drink responsibly.

Entrees
This is where the real damage is done. When you order something carb-loaded you leave the restaurant feeling heavy and lethargic—you may not even realize this until you start eating better and experience the light, energetic way you'll feel after eating a healthy meal.

Don't Order
•Pasta. I don't care if it comes with red sauce or white sauce, meat or veggies. If you're trying to lose weight and maintain a lean body then never, ever order a plate of pasta.
•Pizza. Another dish that has far more carbohydrates than you need. If you're craving the pizza toppings then simply order those over a salad.
•Burgers. If you really want a burger then ditch the bun and the fries, and have your patty wrapped in lettuce.

Do Order:
•Lean meat with vegetables. Fish, steak, chicken, take your pick and pair it with green vegetables.
•Salad with protein. Ask for very light dressing and make sure you have a nice piece of protein on it.
•Soup and salad. Stick with broth based soups that contain protein and pass on the breadsticks.

If you want to expedite your results then consider working with me on a fitness plan that will turn you into a fat burning machine.

Call or email today—I look forward to hearing from you.

Your secret weapon to weight loss!

Hey everyone, it's gonna be a great weekend.
I wanna share a secret to weight loss. It's very simple. I have had some of my boot campers do this and they have lost an additional 1 pound per week. All you have to do is drink 12 ounces of water before you eat any meals or snacks. But here is the real secret..... drink the water 15min before you eat.

Studies have shown that most people eat when their dehydrated not hungry. I want you to try this and let me know what you think.

Dave.
No excuses just solutions.

And the winners are....

Hey Everyone I just want to thank you for for participating  in the last chance boot camp fitness challenge. I am so proud and impressed with what my boot campers did. It just goes to show that was hard work and determination you can achieve anything.
So let's get down to the nitty gritty. In third place is Susan ,she won a free massage. Second place Karen she won a free month at Boot Camp. And first place with over 15 pounds of weight loss and over 13 inches lost is Tia. She won a free month at boot camp and an ipod touch. Tia is such a genuine person that she gave the ipod touch to one of her competitors. This is an amazing group of ladies.

Weight Gain Season Begins

It's here—whether you're ready or not. Just look at the seasonal shelves in your favorite store. Retailers like to call it ‘holiday season' but let's be more accurate. Weight Gain season begins now and runs straight through New Year's. The next two months will bring ample opportunity for you to expand your waistline. Of course the choice is yours. Why discuss it now and not mid way through December? Because now is your opportunity to plan for the weeks ahead. Once the craziness begins, you'll be too busy to put a plan into action. So let's take this moment of clarity, this calm before the storm, to outline a two-part plan that will save your waist from unwanted holiday inches. 1) Part One: Your Exercise Plan. Exercise is the first thing people cut when they get busy, and the holiday season is notorious for empty gyms. This year do something different—obligate yourself to exercise. Promising to yourself won't do it, you need to promise to others so that you won't drop the ball.Sign up to work with a fitness expert – This is the perfect solution for consistent, challenging and effective workouts. I'll give you the attention and assistance that you need to power through the holidays in better shape than ever – talk about motivating!Join a class – You won't be as effective exercising on your own during the busy holiday season, so join a class for accountability. Find something challenging that gets your heart rate elevated and uses strength training.Get a serious exercise buddy – Some friends can be an awesome help while others end up pulling you down. When looking for an exercise buddy consider the following questions: - Do they share your fitness goals? - Are they fairly encouraging? - Do they give up easily? - Are they at your fitness level?2) Part Two: Your Diet Plan.The holidays offer ample opportunities to indulge, so you need to hammer down some guidelines before hitting that buffet line. I'm not saying that you shouldn't indulge in any seasonal treats, but use moderation. Don't use the holidays as an excuse to eat until the point of being uncomfortable – will you really miss that bloated feeling? Decide which treats to cut out this year.Don't bring edible treats to the office or to parties. You know that the leftovers will come home and you'll end up eating far more than your share. This year do everyone a favor by not gifting fattening treats.When faced with a buffet line, load your plate first with greens, vegetables and lean meats before breads and heavier foods. Also drink water with your meal and keep alcoholic beverages to a 2-drink maximum.Beware of holiday drinks – most are brimming with calories. Hot drinks from coffee shops, cocktails at parties and creamy eggnog are all very enjoyable and all filled with empty calories. Stick with hot tea or unsweetened coffee.Everywhere you go during the holiday season brings you face-to-face with a plate of sweets. To avoid being a bore but without adding inches to your waist, try the one treat rule. Each time you're in a social situation that involves sweets just eat one, and enjoy your treat slowly.You don't have to gain weight this holiday season. The key is your mindset. If you approach the holidays with the mindset of, ‘I deserve to indulge and I shouldn't have to exercise' then you'll enter 2012 a few pounds heavier, a little less healthy, and with lower energy than ever before. I believe that you deserve better. I believe that you should enter 2012 in better shape than you are today, healthier than you've been in a long time, and with more energy than you thought possible. I'm here to help – call or reply to this email to set up a fitness consultation with me. I'd love to show you how to transform your body over the weeks to come.

Tip 3 Resistance training

Weight Loss Secrets Revealed

Tip 3. RESISTANCE TRAINING
What is Resistance Training? Resistance training is anything that gives resistance against your muscles. The most traditional resistance training is dumbbells or barbells, but it can take on many other forms as well. Cable machines and pulley systems give great resistance, as do elastic bands. Using your own body weight is another way to give your muscles resistance.

Today you have many options when it comes to resistance training – but they all have one thing in common…it will change your life!

Why should I lift weights?
Weight lifting … isn’t that kind of a macho guy thing any more? I mean, last I checked my most successful clients haven’t been registered for any upcoming body building shows.

“But I don’t want to look muscular and bulky.” I cannot tell you how many times I have gotten this reaction from women when I encourage them to lift weights! The critical thing here is that in order to be fit and toned you MUST lift weights! No, don’t give me that horrified look! Resistance training can literally change your entire body, let alone your self-confidence and self-esteem, but most importantly, resistance training could possibly be the best thing that you will ever do to keep your body looking and feeling 10 years younger.

Read on to learn the benefits of Resistance Training.

Metabolism
Resistance training is the one thing that we do that elevates our metabolism for hours after a workout. Cardiovascular workouts are effective and necessary, but, after an hour of running, your metabolism is only elevated for less than an hour before going back down to normal.

On the other hand, resistance training will literally raise your metabolism permanently. This happens because weight lifting is actually a process of breaking down muscle tissue and re-building it back stronger, firmer and more tone.

This process takes time and energy AKA calories. Once you have added muscle tone to a given area on your body it now takes even more energy to maintain this muscle.

So here is the run down on why resistance training is such a metabolism booster:

When you weight train you break down muscle fibers, which takes energy to rebuild, when these muscle fibers have been rebuilt they are tighter, toner, more firm and now take more energy to maintain. Hence: a higher metabolism all day long. Simple, yet so effective!

• 1 lb of muscle burns about 50 calories a day
• 1lb of fat burns 4 calories a day

Toned and Sculpted
Resistance training is responsible for the beautiful sculpted and toned look that many athletes sport. As mentioned in the metabolism section, resistance training breaks down muscle fibers so that they can rebuild stronger. These strengthened fibers are denser than the weaker ones that they are replacing, thus resulting in a firmer, tighter feel.

Since we know that muscles consume more energy than fat, it is safe to assume that when you increase in muscle you will also decrease in fat. (This is of course assuming that your caloric intake does not increase and that your cardiovascular activities do not decrease.)
Due to this decrease in fat, the shape of your muscles will start to be unveiled by the shedding of the extra fat tissue that covers them. Now that’s body sculpting!

Healthy Bone Density
Do you know millions of people are diagnosed with Osteoporosis every month? Do you also know one of the top ways to prevent having this deadly disease occur in your own body? Doctors say that resistance training is one of the best activities you can do to strengthen your bones and repel Osteoporosis.

When your muscles are resisting against the weight that you are pushing or pulling your bones are also being tugged on by your tendons and ligaments. This tugging results in your bones building themselves stronger to compensate for your muscles being stronger. If your muscles were stronger than your ligaments / tendons then they would snap right off of your bones. Your body was designed in such a way that it learns from the stimulus given to it and it adapts to perform better.


Other Benefits to Resistance Training
Increased Strength
Improved Coordination
Raised Self Esteem and Renewed Confidence
Feel Good Endorphins
THE FOUNTAIN OF YOUTH

Weight Loss Secrets Revealed: Cardio

Weight Loss Secrets Revealed

Tip 2. CARDIOVASCULAR TRAINING
What is Cardiovascular Training? Cardiovascular training is anything that gets your heart pumping at an elevated speed. This includes walking, jogging, bike riding, swimming, playing sports, roller skating … you get the idea! Cardiovascular training is used to burn calories and to improve one’s overall conditioning.

Why should I train my cardiovascular system?
Walking, jogging, biking … they all seems to take so much effort! Why should I make myself do these when I don’t enjoy them? While cardiovascular training may seem like a chore, you will be more than willing to hop on a treadmill after reading the following benefits to cardiovascular training!

Weight Loss
Probably the most cherished side effect of cardiovascular training is losing those unwanted pounds! Since your body’s decision to store fat is based on the equation of Energy In vs. Energy Out, the more Energy Out that you have the less energy you will have to store on your waist, hips and thighs.

Conditioning
When was the last time you got winded walking up a flight of stairs? Not the greatest feeling was it? When you are wheezing and clutching your side ache, you know without a shadow of a doubt that you are out of shape!

When you train your cardiovascular system you will begin to find that you don’t lose your breathe as easily under strenuous activity. Your heart becomes conditioned to pump faster on demand without sending you into a wheezing fit. Your heart is the most important muscle in your body, and if you want to enjoy the new body you are about to create, then wouldn’t you want to have a healthy heart along with it? I know of two heart surgeons who would agree with me.

Disease Prevention
Heart attack, stroke, hypertension, and diabetes are just a few of the diseases that you would be defending yourself against with cardiovascular training. By losing excess weight and conditioning your body, you arm your body against these and many other ailments.

Weight Loss Secrets Reveled


Tip 1. NUTRITION
Nutrition? I thought we were talking about being fit and toned! Nutrition is a huge part of you health and appearance. Some professionals will attest that as much as 80% of your weight loss and fitness results are based on what you eat. This means that you could workout all day long, but if you are eating junk, your body will show it.

The word alone can make people cringe – as the guiltily think of the drive thru lunch that they just ate. Nutrition is a subject that people spend their careers studying and takes volumes of books to explain. My objective is to teach you how to eat a healthy diet that encourages your body to burn fat rather than store it. You don’t need overwhelming science to “get” this.

A healthy diet needs to be well rounded with the proper amount of nutrients, vitamins and minerals. The RDA’s recommendation for daily intake of such things is a good place to check your optimal intakes.

The first thing that you need to know about nutrition is this fact: Eating small meals every 3 hours will increase your metabolism and reduce fat storage. This is a proven fact that bodybuilders, models, athletes and lean people in general abide by – and so should you.

Eating right when you wake up is vital to breaking the fast your body enters every night. About 3-4 hours after you eat your body shuts down your metabolism and acts as if it needs to store food. This is a great function to have if a famine breaks out and you don’t see food for weeks. After all, if there’s famine you’re going to want your body to work “efficiently” by storing fat, and using it slowly.

However, you don’t want your body to store fat and burn it slowly now, right? Since there is no food shortage or famine at the moment (and there likely wont be one any time soon) then it is pretty annoying when your body starts packing on the pounds. So, in order to communicate with your body that it is healthy, well fed, and not in need of extra fat storage you need to reprogram your metabolism. Here’s how to go about it. Start your day off with a small meal and continue to eat small meals every 3 hours or so.

What should you eat? Here I am just going to give you general guidelines – since we would have to sit down together to create an exact fat burning meal plan for your body. These suggestions are a basic guideline to healthy meals that do not promote fat storage.

Protein: 25%
Fat: 20%
Carbs: 55%

Each meal that you consume needs to have calories coming from protein, carbohydrates and fat. Your body needs each of these in small amounts throughout the day – when you take in a meal that is 90% carbohydrate 5% fat and 5% protein your body is going to digest it faster (i.e. get hungry again faster) even if the calorie count is the same as a meal with above percentages, and you are more likely to store a percentage of the carbs as fat.

Hold your horses…

Don’t go and cut all the carbs out of your meals just yet. We all saw what the low carb craze did for the country. People actually got fatter! Cutting carbs could cause a whole new “house of cards” effect and your body will once again go into fat storage mode. Believe me, you don’t want that.

Weight Loss Secrets 2

“WEIGHT LOSS SECRETS REVEALED”

THE FIRST STEP

You, my friend, by taking the time to read this manual, have now stepped onto the road that leads to a fit, healthy body. Take a moment to reflect on the famous quote “Success is a journey, not a destination”. We can substitute the word ‘success’ with the word ‘fitness’.

Learning to make the right choices in your diet and workouts will become a lifestyle that never ends. The day you step off of this road is the day that your weight will increase and your health will decline. I applaud you as you take the first step in this journey of fitness that will change your body and life forever.

This choice will pay off every day for the rest of your life. As you enjoy a lowered body fat, high energy levels and your ideal body weight you will feel your confidence and health greatly increase. Start to build the habits that will increase your enjoyment and quality of life today! I have every confidence that you can make this a part of your life and that you can:

1) Lose excess weight
2) Firm tone your body
3) Raise your metabolism and
4) Create a lifestyle of these habits

Let’s get started!

Your Game Plan

There are four aspects to achieving and maintaining a healthy, fit body.
These are: Nutrition (What you eat, when you eat it, and how much you eat of it), Cardiovascular Training (Working out your heart – and burning calories by moving your body ex: walking, jogging, swimming, aerobics…things that make you sweat), Resistance Training (Including Weight training with free weights, Weight machines, resistance bands, exercise balls, and even your own body weight – anything that gives your muscles resistance to work against),

And finally…ACCOUTABILITY and MOTIVATION. The number one reason most people fail in achieving their weight loss and fitness goals is because they fail to make it a lifestyle. This is where accountability and motivation are most useful.

Whether you try it yourself, or work with a professional fitness trainer, you must apply the most up to date nutrition, cardiovascular training and resistance training information available to you. Further, if you work with a fitness trainer you can be 100% confident that your weight loss and fitness program is specifically created to give you maximum results in minimum time.


Getting The Edge

To ensure that you get quick and permanent results I suggest that you hire a fitness trainer who can not only educate you, but who can also provide fuel in the form of motivation and success in the form of accountability.

These four components are what make a person lean, toned, fit and strong – for a lifetime. The following three tips are going to dive into each topic in depth and give you all the “gems” you need to effectively reach your fitness goals.

Weight loss secrets !

“WEIGHT LOSS SECRETS REVEALED”

By Dave Dutro, Coeur d’Alene’s Most Trusted Fitness Trainer.


Dear Friend,

This is the manual that will give you the straight forward truth about permanent life-long weight loss. Read it, apply it and benefit from it. And if you have any questions about the strategies in this manual feel free to call me at (208) 457-2726 or email your question to (davedutro@gmail.com).

As a fitness and weight loss expert there is one question that I get asked more than any other question.

“So what should I do to lose 15 pounds?”

I can’t tell you how many times I have heard that question from people anxiously waiting to hear the “magic” answer…

…I guess that’s my curse, and probably the curse of all top personal trainers. How do I answer such a loaded question, especially when the person across from me is waiting for me to tell them to take the magic pill that will burn fat while they sleep.

That magic pill doesn’t exist, and if it did I have no doubt that it would cause so many undesired side-effects that it would be quickly pulled off the shelves – but not before doing significant damage.

Well, in the past I would go into a long (and detailed) process of educating the person in front of me. Educating them on the truth about permanent weight loss. In fact, sometimes I would probably give them more information than they could handle at one time.

So what I did is I created this manual. Over the next several pages you’ll discover what I now share with everyone seeking to quickly and permanently lose their unsightly fat.

I will post more tomorrow.

Last Chance Boot Camp Challenge

LAST CHANCE BOOT CAMP
FALL FITNESS &WEIGHT LOSS CHALLENGE
FIRST PRIZE: I Pod touch & one month unlimited Boot Camp membership ($ 425.00 value)

SECOND PRIZE: One month unlimited Boot Camp membership ($ 175.00 value)

THIRD PRIZE: One 45 min massage ($ 60.00 value)

Challenge begins September 6, 2011 and will last eight weeks.
Are you ready for the real prize?… eating right, exercising and laying down the foundation for a healthy life style. Remember: “This life is not a trial run.”

• Weigh in begins the week of September 5th
• Contest will be a point system
1 point per pound of weight lost
1 point per inch lost
1 point per exercise class attended (including other gyms)
1 point for each day you have your nutrition journal signed
1 point for each person you refer to Boot Camp or personal training.
• Final weigh in is the week of October 31 – November 4
• Cost $50 (unless you are enrolled in Last Chance Boot Camp)
** Person with the most points wins!
Winners will be announced November 14, 2011.
Contact: Dave Dutro
208-457-2726
davedutro@gmail.com
1172 W. Hayden Ave
Hayden Id. 83835

Cost effective personal training

Do you need help with your weight loss fitness goals? http://www.fitorbit.com/trainers/DaveDutro
Just click the link above

Weight loss humor

My Boot Campers are the best

Weight loss and fitness tip

Tip of the day : if you want to loose weight eat less! Common sense... right. One way to do this, join Last Chance Boot Camp. I will work your arms to the point of fatigue. Then you wont have the ability to lift your hand to your mouth. Davedutro@gmail.com your