Massages and Foam,Who Ever Thought They Would Ever Mix?

What if I told you that you could get a deep tissue massage without even the touch of a masseuse’s hand? Would you believe me? Well it’s true and with an economy not doing so good I know I am one looking to save on luxuries. Here is the answer to the above mentioned question, the foam roller. I know that some of you may crave the feeling of human touch, but let’s face it, there are a lot of you out there I know who aren’t as comfortable. How is this accomplished you might be asking? There is an organ inside a muscle spindle called the Golgi Tendon and is responsible for sensing the tension change in each muscle. By applying a foam roller against the muscle being worked on you are relaxing this tension which also relaxes the Golgi Tendon Organ.

I know you can get those chair massagers which range in cost anywhere from $30 up to $5,000 but really who has extra cash for that. A foam roller costs only $10 to $20 and gives you so many healthy benefits. You be the judge but I think I rather save the money and get just as much of the treatment. Once you go foam roller I truly believe you will never enlist a masseuse’s services again.

They come in multiple shapes, sizes, and even colors depending on what your goals are. There are also half rollers and full circular rollers. I have to be totally honest though; the foam roller isn’t just used for relieving muscle tension. It is also a major contributor in rehabilitation and core stability. The foam roller is used to provide an unstable atmosphere which in return requires core muscles, a.k.a. stomach and back muscles, creating the strong mid section you have always been wanting.

Sandbag Training, An Innovative Approach to Fitness

You may be wondering, why sandbags? How can they really be used for workouts? Here are some convenient answers to discuss around the dinner table.
Sand bags are a nice and cheap alternative to spending the massive amounts of money you will or already have paid on your local gym membership. With a jobless rate nationally topping 8%, many individuals don’t have the extra cash to fork out for those extra luxuries. Fitness is about being creative and getting a workout in with anything that provides a little extra weight.

The detrimental part of using a sand bag as your resistance bearing instrument is that it can easily be lightened or loaded with the fluctuation of the sand. Now tell me, who can’t afford to go to the nearest beach and pick up a bucket of sand. You will get your cardio just by walking there if a car is not at your disposal or you want to save the gas.

Josh Henkin, the guru of Sandbag training, has developed multiple workouts with the key weight bearing instrument being, you guessed it, the sandbag. Research from individuals such as himself and others among the fitness industry conclude that sand bags are a mode of training that have been around for hundreds of years. They are a great tool to use when providing an unstable environment requiring core muscle groups as the main stabilizers of any movement pattern. Along with working the core muscular structure, you are also helping to strengthen grip strength just by continually holding the bag. They also hit multiple muscle groups at one time shortening up the length of your workout yet increasing overall maximal performance.

Here is a sample workout you can do to hit all major muscle in a minimal amount of time courtesy of Dream Body Boot Camps. Reminder: These are compound movement patterns. You can do more dynamic patterns to provide variance in your workout if you wish to.

Squats to Press: Legs start shoulder distance apart with sandbag resting on shoulders in front of body. Go down into squat, as you return to starting position you will go straight into a shoulder press.

Lunge and Curl: Step one foot first a fair distance in front and bend both legs at 90degree angle. Follow that by doing a bicep curl in your lunge position. The Sandbag will presumably be in front of body with arms in a fully extended position. Push back up to starting position and repeat with alternating leg.

Romanian Dead Lift to a Bent Over Row: Starting position- legs shoulder distance, bend over with slight bend of knee and back straight. Feeling is in back of leg and glutes. Come up to starting position. Go back down again and bend at elbow bringing sandbag into your belly button.

Lying Press to Tricep extension: Lie on your back with sandbag held a shoulder distance and arms bent at chest height. Press bag up and at top phase bend at the elbow into the tricep extension.

You can do each exercise for 10 reps in total or per side when alternating for 3- 4 sets. The whole workout should last no longer than 30 minutes. Keep your breaks short, usually around a minute between sets. If you are looking for new and innovative workouts check out http://www.dreambodybootcamps.com.

Have fun with your inexpensive way to workout.

What Do Desperate Housewives and Dream Body Boot Camps Have in Common?

There is rarely a time that I check out the ladies of Wisteria Lane but this particular episode caught my attention. As we well know, fitness boot camps are becoming the new “in” thing to do. Though largely picked up by the female crowd, it still makes its mark as a smart choice when wanting to get into shape.

If you haven't seen the episode here is a brief summary. Eva Longoria Parker’s character Gabby decides she wants to get into shape to keep the never-ending attention of her husband, Carlos. She is willing to be put to the ultimate challenge and partakes in a Military Style fitness boot camp and soon begins to regret her decision.

I, for one, can tell you that it was comical and brings more publicity to what has become the future of fitness and personal fitness training. To break the stereotype, true fitness boot camps are not about the yelling and demeaning fashion of instruction, they are about getting that Dream Body.

Here’s the Clip from You tube of the show, enjoy....

Now after taking a look at that wouldn’t you say Dream Body Boot Camps has a lot warming feeling or wouldn't you like to join our campers and find out. For those that have attended classes can tell you that fitness boot camps are about a social atmosphere where you are inspired to achieve your goals. The instructors encourage you to hit those “few more” reps and nothing more. You might see a hundred crunches occur on and off during a workout but it would never be continually. The fame of fitness boot camps are hitting the mainstream and getting the attention they so rightly disserve. Once you get away from the stereotypes any publicity is good publicity. If you already a part of a boot camp then more congrats to you but if you haven’t found true results then boot camp is definitely something to look into. Don’t be the last to be part of the best fitness program known today.

Valentine's Day Fat Burning Tips

Valentine's Day is almost here. And there's a VERY good chance you have plans to eat out that night with your significant other.

And while I want you to have a great time, I do NOT want you to kiss your fat loss goals goodbye. Here are three quick Valentine's Day Fat Burning Tips to help keep you on track.

1) Make sure you get a good workout in that day. Preferably strength training. It'll have you blasting fat all day long.

2) Whatever you do, do NOT starve yourself all day long in anticipation of your big night out. That's one of the worst things you can do.

3) If you're having a chocolate craving - it is Valentine's Day after all - you want to have some good dark chocolate on hand.

(Note: I recommend Prograde Cravers. See the bottom of this email as they are on sale this week!)

4) Start Valentine's Day off with 2 large cups of water when you wake up. You also want to drink 1-2 cups before each meal as it will help you from consuming WAY to many calories.

Happy Valentine's Day!

Yours in health,

Doug Parra

Dream Body Boot Camps http://www.dreambodybootcamps.com/

PS - Here are all the details on Prograde Nutrition's 14% off Prograde Cravers sale.
Organic Dark Chocolate Prograde Cravers have no preservatives, only 180 calories and they come in three delicious flavors: peanut butter, almond butter and spirulina.

The even better news is they are on sale all this week for Valentine's Day.

Here's everything you need to know:

- Again, because it's Valentine's Day, the sale is 14% off all purcahses of Prograde Cravers

- When you checkout you will enter this coupon code to save the 14%: vday0909

- Shipping will take 3-5 days, so while I HIGHLY recommend you jump all over this sale, don't purchase these as a gift expecting them to be their for Valentine's Day itself. Buy them as a healthy gift for yourself or others.

- Sorry, Prograde Cravers are not available overseas

- The offer cannot be combined with others from Prograde and it ends this Saturday, February 14th at 11:59pm EST.

- Prograde Cravers are NOT available in stores anywhere. You can only find them online here: Prograde Cravers

Prograde Cravers on Sale All Week

If you love dark chocolate I have a very big Valentine's Day present for you. Seriously.

You've got to try these things. The taste is out of this world good.

What am I talking about? Prograde Cravers, that's what. They have been dubbed the best tasting healthy snack on the planet for good reason - they taste THAT good.

Plus, they have no preservatives, only 180 calories and they come in three delicious flavors: peanut butter, almond butter and spirulina.

The even better news is they are on sale all this week for Valentine's Day.

Here's everything you need to know:

- Again, because it's Valentine's Day, the sale is 14% off all purcahses of Prograde Cravers

- When you checkout you will enter this coupon code to save the 14%: vday0909

- Shipping will take 3-5 days, so while I HIGHLY recommend you jump all over this sale, don't purchase these as a gift expecting them to be their for Valentine's Day itself. Buy them as a healthy gift for yourself or others.

- Sorry, Prograde Cravers are not available overseas

- The offer cannot be combined with others from Prograde and it ends this Saturday, February 14th at 11:59pm EST.

- Prograde Cravers are NOT available in stores anywhere. You can only find them online here: Prograde Cravers

Look, I'm not kidding about how great they taste. They are the EXACT opposite of the bars you are used to that taste like cardboard and chemicals. In fact, if you go to Prograde Cravers and watch the video of a real life taste test, well, I know you will be blown away.

Yours in health,

Doug Parra

Dream Body Boot Camps http://www.dreambodybootcamps.com/

PS - Remember, it's 14% off all Prograde Cravers purchases this week only. The sale ends this Saturday, February 14th at 11:59pm EST.

Michael Phelps, Bongs and 6 Pack Abs

So by now you've probably heard that Olympic champion Michael Phelps has gotten himself into a little bit of hot (bong) water. I felt I couldn't let this opportunity slip by without sharing some lessons from his mishap.

First, we all have to remember that we're role models. Somebody somewhere is looking up to us for guidance. It's a shame Michael Phelps screwed up, but he did. What's done is done. I know it reminded me that as a fitness pro, I MUST lead by example.

Second, again, he screwed up. And while I'm not one to give people a million chances, I do believe in second chances. And forgiveness. Which, when it comes to melting fat and getting fit, is VERY important.

I can tell you from experience working with hundreds of people with similar goals to yours, you WILL screw up somewhere along the way. The key to success is to forgive yourself and move forward. The people who truly fail are the ones that just give up the first time they make a mistake.

Third, this has nothing to do with what Michael Phelps has recently done, but it's another great reminder. If you want a lean, hard body and 6 pack abs, you're going to need to WORK. Regardless of his recent actions Michael Phelps is an Olympic Champ because he worked his rear end off. Don't fool yourself into thinking achieving your fitness goals is going to be a piece of cake.

Fourth, much was made during the Olympics of Michael Phelps and the massive amounts of calories he was consuming. If YOU want to get into peak condition you need the proper nutrition. Period.

Look, if you're not eating enough fruits and vegetables you need a Whole Foods based multi like Prograde Nutrition's VGF 25+

If you aren't optimizing your workouts by refueling with the correct blend of carbs to protein (based on the research) then you need to start using Prograde Workout like I do.

Anyway, when you see a news story like this one involving Michael Phelps, always remember to look for the positive lessons you can learn.

Yours in health,

Doug Parra

Dream Body Boot Camps http://www.dreambodybootcamps.com/

PS - If you're serious about your training and want the best nutritional products, then use what I use - Prograde Nutrition

Bad News Bowl of Veggies

It's just about impossible to gain weight just by eating veggeis. I mean seriously, you'd have to eat a LOT of 'em.

BUT...

Salads are a different story altogether. Why is it that every time people want to get rid of their belly fat they break out the salad bowls and start eating like a rabbit?

Thing is, MOST salads people eat are loaded with fat and calories. It's as if people think bacon, cheese and ranch dressing suddenly have amazing fat burning properties when they're on top of a couple of carrots and broccoli.

Look, you probably don't really want to know how much damage you did the last time you ate "healthy" and went to the salad bar for lunch.

But what's done is done. Here are the tips you need to remember the next time you order one. They are from the Head of R & D at Prograde Nutrition, registered dietitian Jayson Hunter:

1) Ask for the dressing on the side and dip the tongs of your fork in the dressing and THEN pick up some salad. It gives you just enough flavor and keeps your calorie intake under control.

2) Choose a salad that has grilled protein in it such as chicken or fish. Remember, it should be GRILLED and not fried.

3) Sorry, go light on the cheese and nix the bacon bits. You know why ;-)

Yours in health,

Doug Parra,

Dream Body Boot Camps http://www.dreambodybootcamps.com/

PS - The sales ends TONIGHT!!!!

Remember, Prograde Nutrition is currently having a BIG 10.9% off everything January Celebration Sale to celebrate the New Year and the fact they are now shipping to the UK, Ireland, Australia and New Zealand.

Yes, that's 10.9 as in January of 2009 ;-)

Here are some other details I want to make sure you know about:

- Again, you receive 10.9% off all Prograde products.

- It will run from Thursday, January 8th until Thursday, January 15th at 11:59pm EST.

- Yes, that 10.9% off will be applicable to SmartShip orders. But it only applies to that first purchase. Not ongoing.

- The coupon code you enter at checkout is:

012009

- The website is http://mbpeakperformance.getprograde.com/