What’s up UBT fans!!!! Hope your ready for another Friday’s Wrap Up! Today I am going to tell you about a new location and contest at our UBT Fitness Boot Camps, a healthy snack recipe that is perfect when you need something quick and we will finish with a weekend workout. Its a good one so lets get to it!

1. Exciting News

Starting Tuesday the 20th, we will open a new location in Bayard! If you are from Bayard or the surrounding areas be sure to check out the class.  We will be running them on Tuesdays and Thursdays at 5:30 p.m. in the Bayard High School Weight Room. Go the the Bayard Boot Camp page for more information and to print out your free 1 week trial pass if you don’t already have one. Also check out the results and testimonials from the transformation contest we ran in Bayard over the summer. it sounds like we are going to have a pretty good group from the all the response we have been getting so we hope to see you there!

The other Boot Camp news I have is about the referral contests we launched this week.  Starting this past Monday till the 30th of October we are having a referral contest to see who can bring in and sign up the most people. The winner at each location is going to get 6 months of free boot camp!!!! Also for every person you refer in you get 2 weeks of free boot camp so even if you don’t win you are getting a lot off free boot camp! Here are the result so far:

Bridgeport: Randi Stichka-1, Matt Bloyd- 1

Scottsbluff: Sandy Macke-1

2. Super Snack Recipe

Below is a quick and easy recipe that comes in handy when you are in a time crunch and need something healthy. Just make a couple of batches of these on the day you set aside to plan, shop and cook most of your meals for the week and you will have a great snack that’s loaded with healthy fats, protein and fiber which is just what you need between meals!

Peanut Butter Crunch Bars

Honey                                    1 tbsp

3. Your No Excuses Workout

And as always here is your No Nonsense Home Workout. The exercises are a little harder this week than before so if you are just starting, use the workouts from the previous weeks. And as always leave a comment below to let us know how you like the recipe and workout or if you have any questions.

Thanks Jared!

That is your Wednesday inspiration for the day!  I know it can be a challenge to stay motivated throughout the week.  This is evident just by comparing the number of people at the gym on Monday to the number of people on Wednesday.  Staying healthy and fit is just as much of a challenge mentally as it is physically!!  My #1 tip that I always like to leave with people after they have completed a workout is to BE CONSISTENT!  So stay focused this week!  Get your scheduled workouts in, stick with that nutrition plan you originally planned at the beginning of the week, and start reaching those goals!!  Hope to see you all at the boot camps in Des Moines, Iowa!

Today’s kickoff post is going to be about what you need to start doing this week, for boot camps and for your goals!  So the past few days we have announced to all the boot camps about our referral contest we are putting on. This is a great deal for those of you who are already in one of our boot camps or even for those of you who are still trying to decide. The person who refers the most people is going to get a full 6 months free of boot camp!!! Although you better hurry and start getting to work on this because people are already busy finding referrals.

Its Friday once again people and time for another Friday’s Wrap Up post! Today we are going to take an in depth look at our boot camps, check out a healthier variation on a classic Italian dish and a new twist on your weekend workout. Before we start I just want to say, how bout them Huskers! Leave a comment and let me know what think!

1. Boot Camps

What is a boot camp? Is it for me? What exactly do you guys do? These are just a few of the questions that I receive from people when they hear about our camps. A boot camp is a group style fitness class that creates awesome energy, camaraderie, and accountability which is lacking when training on your own.  Our training method is based on high intensity interval training, which consists of varying periods of work followed by varying periods of rest. We then combine this with resistance, core, and cardio training using compound exercises that target the whole body, not just arms one day and legs another etc…… This method of training has scientifically been proven to burn 9 times more fat than traditional low intensity cardio, which most people use for fat loss. Just check out our testimonials to see what people are saying.  We also use a wide array of equipment like kettlebells, agility ladders, resistance bands, medicine balls, and sand bags to provide variety in the workouts and to help get you a lean, efficient, athletic body! For the person asking will I be able to do all this stuff, i will simple reply YES. Here is why. Every exercise or drill we do has a series of regressions and progression to accommodate people of all fitness levels from the person just starting out to the avid exerciser. Best of all our classes take 40-45 minutes max from in to out! Be sure to check out our boot camp page to find a location near you, print out the free 1 week trial coupon, and come in to see what we are about first hand!

2. Spaghetti Squash with Meat Sauce

This is a great alterative to regular spaghetti that we are used to. Instead of lacking nutrients and being loaded with empty calories, this recipe is loaded with protein, fiber, vitamins, and minerals not to mention the fabulous taste it packs!

Meat Sauce

•    2 lb. ground beef

•    2tablespoon olive oil

•    1 large onion, chopped

•    4 -- 6 cloves of garlic

•    1/4 cup red wine

•    1 16 oz. can whole tomatoes with/ juice

•    salt & pepper to taste

•    Parmesan cheese for grating on top

 
1.    In large sauce pan, brown the chopped beef and (veal or lamb), drain fat and reserve meat for later.
2.    In the same pot, sauté onion and garlic in the olive oil until the onions are translucent.
3.    Deglaze the pan with wine and reduce by half.
4.    Puree the whole tomatoes and add them to the pot along with the sliced carrots and reserved meat.
5.    Simmer for about 1 1/2 hours. (If the sauce become too dry add a little water or chicken stock)
6.    Salt and Pepper to taste.

Spaghetti Squash
•    1 spaghetti squash, halved lengthwise and seeded
•    2 tablespoons olive oil

1.    Preheat oven to 350 degrees F (175 degrees C). Lightly grease a baking sheet.
2.    Place spaghetti squash cut sides down on the prepared baking sheet, and bake 30 minutes in the preheated oven, or until a sharp knife can be inserted with only a little resistance. Remove squash from oven, and set aside to cool enough to be easily handled.
3.    Use a large spoon to scoop the stringy pulp from the squash, and place in a medium bowl. Pour the sauce over the spaghetti squash and serve.

3. Challenge yourself this weekend

We had 2 awesome sessions this morning at our Bridgeport location.  To finish the workouts, we did a challenge circuit consisting of 3 exercises, 10 reps each, and we saw how many times they could go through them in 5 minutes.  Here is a a bodyweight version that you can do anywhere this weekend. Be sure to keep track of your rounds and retest it in 1-2 weeks.

Alright, so it is time for another week and I am going to give you the two most important things you will need to do to reach your weight loss goals! These two tactics are not only for those who want to lose weight but also for those who are trying to get into the best shape of their lives, look better than they ever thought possible, optimize their health, and even gain a good amount of muscle that has a ton of benefits in itself!

Before I get into the main focus of this article I want to mention a big announcement.  Starting today (Monday), we are putting on an early bird boot camp at 5 a.m. on Mon/Wed/Fri at the Bridgeport Community Center for those of you who have to get to work early or just like to get up that early.  I believe we  have a good sized group already fired up about it and ready to go, you are not going to want to miss out on this one!  We also have launched a boot camp in Bayard starting on October 20th, it will run on Tues/Thurs at 5:30 p.m.  Both of these boot camps have a free 1 week trial, no reason that you should not be there for the first week.

Now for the main focus of this article.  These two tips I am going to give you are the best tools you can possibly use to lose weight.  There is a training and a dieting component.  I will start off with the training.  Your best training tool for losing weight is……..running hills!  The intensity of this style of work out is second to none.  You will recruit more fast twitch muscles fibers than just about any other exercise (fast twitch muscles are the ones that will burn the most calories).  When starting to run hills make sure you find a hill that has just a slight incline to start off with and is about 50 yards long, you can progress to a steaper incline once you get into better shape.  Once you find that hill, sprint up it as fast as possible, if you are not quite ready for this intensity, try at a slower pace at first, then walk back down and repeat.  Try anywhere from 5 to 10 repititions, depending on your current level of fitness.  After a week of doing them, try and add one or two more reps each week, or find a steaper hill once you get past 10 reps.  Do NOT perform these every day of the week.  If you are in one of our boot camps that go Mon/Wed/Fri, try sprinting hills on a couple of your off days, if you are not then do this workout every other day.  Also make sure you warm-up before the workout!  If you cannot find a hill, use stairs to substitute.

The second part of this article I am sure you have heard many times, STAY AWAY FROM CARBS!  This is the biggest factor when trying to lose weight, countless studies prove it.  I am not just talking about candy, pop, or any other sweets.  I am talking about potatoes, breads, pastas, and any other carbs you can think of.  The only time you should ever have carbs is for breakfast and after a workout, and even those should be a complete whole grain source, like oatmeal, wheat, and a few others are out there.  Your meals should consist of lean proteins, vegetables, and fruits.  That is it, unless it is time for breakfast or post workout.  When I was trying to lose weight I cut out all carbs except for breakfast, which was oatmeal.  All my other meals were eggs, chicken, tuna, lean beef, cottage cheese, beans, and protein shakes, all of these meals had a side of vegetables.  You may be thinking that diet sounds miserable, but actually there are great combinations to fix these types of meals, and now I like to cook for myself instead of going out!  Oh, and on this style of eating and working out (running hills on the days I do not weight train, which is Tuesday and Thursday, just like the boot campers) I lost 20 pounds in 4 weeks!!!

So there you have it, the two most important things you can do to speed up your weight loss.  I will be talking to you soon, and make sure to take a big step forward this week toward your goals!

Dang, is it me or did this week fly by! Either way its time for another edition of Friday’s Wrap Up! We had a busy week here at UBT Fitness so we’re looking forward to the weekend.  Anyways today we are going to take a look at great outdoors, an amazing breakfast recipe and another quick workout for the weekend. Here we go!

1. Step away from the tv/computer/cell phone and………….GO OUTSIDE!!!!!!

That’s right, drop what you are doing this weekend for a few hours and do something outside.  I thought of this one while hiking with some of the UBT Team this past week. Whether its a stroll around the block or a big camping trip try and do something outside this weekend. You’ll definitely enjoy it!

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2. Eat a good breakfast!

We all know that breakfast is the most important meal of the day.  Give this recipe from the UBT Cookbook a try. Not only is it loaded with tons of nutrients, it taste absolutely amazing! For those of you who are members to the site, go to the members zone home page and download your copy. If you are not a member, check out our members zone and all that we have to offer for you. Here is the recipe:

Spinach Omelet with Mozzarella and Sauteed Yams

• 3 eggs                                              
• Olive oil for the pans
• 1 dash of oregano
• ¼ cup mozzarella cheese
• 1 yam
• 1 cup of spinach
• 1 dash of salt

Directions:

1. Sprinkle a frying pan with a little bit of olive oil to prevent sticking.  On a medium heat, sauté the spinach.
2. Cut and peel the sweet potatoes into thin slices then sauté in a frying pan until soft. Be sure to lightly coat the frying pan in olive oil and add more as needed. Add salt when done.
3. Once the spinach is done crack, wisk and place the eggs in the same pan and cook on a medium heat. When almost done add spinach, cheese, and oregano then fold the omelet over and serve with the sweet potatoes

Serves 1

3. Try this quick bodyweight strength/core/cardio interval!

Here is you workout for the weekend. It covers all the bases in a short amount of time, perfect for the weekend. It requires no equipment except for a bar or tree branch for the pull ups, which shouldn’t be to hard to find if you go outside this weekend! If those are to hard try these regressions:

Negatives- Step on a chair or any object to get to the top position of the pull up, step off the object and and lower yourself under control to the bottom position. The lowering should take 3-5 seconds.

Jumping pull up- Same as negative but instead of stepping on a box, jump and pull yourself up to the top position and lower slowly.

And just to make sure you understand what the intervals mean I’ll go over them briefly:

30-30= 30 seconds of work followed by 30 seconds of rest

40-20= 40 seconds of work followed by 20 seconds of rest

50-10= 50 seconds of work followed by 10 seconds of rest

This is a big exciting Monday for us all, not only for the UBT team, but also for surrounding communities! First off, the Scottsbluff boot camp starts this week, at the Fitness Warehouse on the South Beltline Highway. This camp is on Monday, Wednesday, and Friday at 5:30 or 6:30 p.m. If you are in this area, there is really no reason for you not to be there! The whole first week is absolutely free and you get a bunch of cool bonuses just for showing up. If you become a boot camp member, you really are guaranteeing yourself the body you want. Not only because of our workouts but also because we cover every area there is on how to successfully lose weight, which is: diet, nutrition, recipes, home workouts, healthy habits, mental obstacles, and everything else you could imagine. Lastly, as you can see, it is just simply so easy for you to lose weight when you team up with us, not only are these boot camps the best thing for weight loss, but also if you want to gain some muscle, increase your performance, decrease chance of injury, and eliminate joint pain. With that said, I’ll see you Monday night! Also, for those of you who are already with one of the boot camps, this is also going to be an exciting new week! We have some awesome new training tools we are going to be using that will really up the variety and the intensity. This will really help you shed those extra pounds that you do not need! With us being on the subject of variety and intensity, that is what this Monday’s blog post is going to be about. Most people do not understand the importance of variety in their training regimen. We are not just talking about switching up a couple exercises every so often to help “switch things up”. We are talking about varying everything there is to vary in a workout. First off is the exercises, no two workouts should ever consist of the exact same exercises that your last workout had. Switching up your exercises with every workout will not only help your workouts stay interesting but it will also keep your progress moving forward. Although it takes your body the longest out of all the variables in training to adapt to and become stagnant with, it is still important to utilize all different types of exercises. Ex: Instead of performing the bench press like most guys do every Monday, try performing a more functional and multi dimensional exercise like the basic push-up. Not only does the push-up build your chest muscles, but it also develops shoulder stability, core strength, and burns a ton of calories. Next I am going to cover the even more important variables of training you must vary daily. The most important thing that must be varied in your workouts is your reps and sets. Your total reps and sets in one workout is the total volume. This is what most people become adapted to, and their results come to a screeching halt. Still, many people will try to tell you that they vary their reps and sets enough, switching them up every four weeks. Long before that your body becomes accustomed to the sets and reps. Throw this mix into your workout and let us know how it works out. On Monday try and perform four sets of five reps. Then on Wednesday perform two sets of fifteen reps. Finally on Friday, perform three sets of ten reps. The whole morale of the story is to keep changing your workouts to keep the intensity high and your body progressing. I am going to be putting up a more detailed article on training variation in the member’s zone as soon as I can; it will get a lot deeper into all the other variables that must be varied in order to maximize your results. We utilize every varying method there is in our boot camps to ensure you get the best possible results you can, come try it out! That is this week’s Monday kick off post and like I said last week, make sure you keep progressing and keep getting better, not only in health and fitness but in all aspects of life. Talk to you soon.

Hey UBT Fans, time for another edition of Friday’s Wrap Up!!! Today we’ll go over a couple new things at UBT Fitness you need to check out, an awesome recipe, and a quick workout for the weekend.

1. New Boot Camps

Attention Scottsbluff/ Gering residents!!! A UBT Fitness Boot Camp is coming your way. That’s right, starting Monday the 28th, we will now have a boot camp in Scottsbluff at the Warehouse Fitness Center.  The schedule is Monday, Wednesday, and Friday @ 5:30pm & 6:30pm.  Check out the Scottsbluff Boot Camp page to get your FREE 1 WEEK TRIAL COUPONS for you and your friends! Time to melt some serious fat!

We also have a new schedule starting October 5th at our Bridgeport Boot Camp. Classes are still on Monday, Wednesday and Friday but we will be going at 5am & 6am instead.

2. Kick Start your Recovery

Aside from breakfast, your post workout meal is the most important meal of the day. Do yourself a favor and give your body the nutrients it needs to recover, burn fat and maintain/ build muscle. Just follow this easy yet delicious smoothie recipe:

1 cup blueberries

1 cup low fat yogurt

1 handful (8-10) Almonds

1 scoop of whey protein powder (vanilla)

Toss it all in a blender and get something that looks like the picture!

3. Stay Active this Weekend

On the weekends its easy to sit around and not do too much. Now don’t get me wrong, a little relaxation isn’t going to kill you, but its way too easy to let that R&R snowball into missed workouts during the week. Do this quick body weight workout to stay on track this weekend and get better, just like Chis said on Monday.

Here comes another Monday and I hope everyone is ready to make this week better than the last. That is the theme in all of our boot camps; our main goal is to get better every single time we step into the gym. Today I am going to talk about how hard you are really supposed to push yourself. Before I get started, I have a couple of things to say about the weekend. First off, the chili recipe Nick posted on was awesome! I made a huge pot of chili this weekend and it will give me a delicious meal for about a week. Secondly, on a bad note, the Huskers lost a really close game. I have too much to say about that game, so instead I will just drop it. Lastly, I hope everyone got a chance to do the weekend workout Nick posted on, if you did, you burned hundreds of calories and are well on your way to reaching your goals! So now back to the real purpose of this article. I am sure that everyone has heard the saying “no pain no gain”. I bet you are expecting me to be a complete advocate of this saying, but honestly I am only to an extent. First off, it is going to be most beneficial for you to push through the intense burning that is produced from our style of workouts in order for you to lose the most weight and gain the most muscle, obviously. Secondly, I must go over what 100% effort is. Most people think that they are working 100% during the workout but yet would be able to push out a couple more reps or grab a little heavier weight if they really wanted to, that is not 100%. If this is you, you now know why you are not getting the results you want! If you follow this general rule, you will see results faster than you ever thought possible! These tactics will get you the “burn”, but you must watch out for other types of pain and this is where the line is drawn with the “no pain no gain” attitude. The burn you feel in your muscles is what you want, no doubt, but some will ignore the pains they get in their joints and other unwanted areas, and think that it is good to push through them. Although UBT’s workouts will almost completely eliminate joint pain and dysfunction in a few short weeks because of our awesome pre workout stabilization routines and movement correction exercises, you still have to be cautious. Any type of pain in the low back region that is not associated with sore muscles is a bad sign. A sore low back means you are misusing it. A quick tip to fix it is this, use all hips and brace your abs during exercises and every day tasks. There is far too much to explain about the back in this article but if you have more questions just check out the members’ forum or one of our e-books. Other common joint pains that should NOT be pushed through are: foot, knee, low back, shoulder, and even elbow pain. As a general rule, if you are feeling pain anywhere other than the muscle that is intended to be used, stop and tell the trainer. To put this whole article into a nut shell, it would be this. If you are able to squeeze out more reps or use more weight with perfect form, then you must in order to see results fast! You will also want to watch out for pain that is not supposed to be there, like joint pain, sharp pains, tingling and numbness. That is all for now, hope everyone has a great week and make sure that you make this week better than last, not only in diet and exercise, but in all aspects of life!

Ahhh….. its Friday and the week is almost over! Time to get away from the stresses of work  and relax bit.  In this post we’ll go over some things to checkout  and try over the weekend as well as some fitness tips to help you stay on track while you are enjoying the weekend.

1. Watch the Husker Game!

The Huskers take on Virgina Tech this weekend in what looks to be an pretty close game. Check it out on ABC @ 2:30 (central).

2. Make healthy meal for the game.

Who doesn’t love Chili? Here is a cheap, easy and healthy Chili recipe that goes a long way.  Oh and did I mention its da bomb!!!!! What else did you expect from me!

1 can Black Beans

1 can Kidney Beans

1 large can of Chili Beans

1 can of chopped tomatoes with jalapenos

1 packet of chili seasoning

3 Bell Peppers (red, yellow and orange)

2lbs of ground sirloin

1 Onion

4 Cloves of Garlic

Olive Oil

1. Chop onions, garlic and pepers 2.Saute onions and garlic in a little bit of olive oil until translucent 3.Add ground sirloin and brown it 4. Add the beans, tomatoes, peppers  and seasoning 5. Let it all simmer for about 20-30 minutes.

3. Do a quick body weight workout

This workout takes no equipment, very little time and is just what you need to stay active over the weekend.