Our last CARDIO BLITZ class at GAME Training gym ended with a thrill thanks to tractor tire flips, sledge hammer slams, medicine ball passes and a partner 300 rep challenge.

Remember this Tuesday (5/22/12) we move the CARDIO RESISTANCE TRAINING class to COBB'S HILL RESERVOIR @ 5:45PM AND next SUNDAY(5/27/12) starts our 10am CARDIO BLITZ class outdoors at Roberts Wesleyan College Track and Stadium Stairs(Buffalo Rd, Chili).

The warm weather allows for outdoor training to put a different stimulus on the body in order to illicit the most sought after training response: MUSCLE GAIN with FAT LOSS.

Get ready for resistance band training to take on a whole new level as the space is advantageous to do more!  You can also expect resisted sled runs and pulls, sandbag stadium stair run ups, and plenty of bodyweight animal movement patterns like crab walks, seal crawls, frog jumps, bear crawls, lizard crawls, etc.  Burpee is not an animal movement but you can bet it will be used in variety of forms.

Now that we are clear on the new changes to GAME Training Class schedule,  I want to be sure that I answered a very important and frequently asked question at today's class: "How do I get rid of this???" as a client is pointing to her midsection.  In the short rest period between action on the tires and med balls I responded with trust that your total body workouts at GAME Training are building lean muscle and burning fat and that your daily sugar intake is 15g or less in order to see abdominal definition from all your hard work.

So we know that sugar is in just about everything so the follow up question was could I give a sample of what to eat.

Instead of telling you what to eat, I'm going to give you meal templates. These give you the power to choose what to eat according to YOU. I’ll tell you WHAT to choose and WHEN to eat it. All you’ve got to do is build off of that and follow it to the best of your ability.

Let’s start off with some basic rules. These are more important than you think!

6 DISCIPLINES TO LIVE BY: please note that I live by the 80/20 rule, so that means that I am on it 80% of the time.  I have my indulgences I just to cycle them, not stack them on top of one another.

1) Limit or eliminate all liquid calories- fruit juices, soda, Gatorade, alcohol, energy drinks and even zero calorie soft drinks should be avoided at all costs.

Acceptable liquids - bottled water, teas (unsweetened, natural), coffee (hold the sweeteners, cream and sugar), unsweetended coconut milk (plain), unsweetened almond milk.

2) Veggies early and often – GREEN, Non starchy veggies are considered a “free food”. These should be in every meal.  Choose your green, leafy, lower starch veggies over your starchier types. Some examples include broccoli, kale, cauliflower, and spinach, and cabbage.

3) Have LEAN protein at each meal - This is a must! Choose lean over fatty cuts. Adding in protein to your meal with help slow down the digestion of food and force the body to burn more calories. You’ll also be supplying your body with essential MUSCLE BUILDING qualities when you eat more proteins. Lean ground Turkey, chicken breast, eggs, lean pork loin, tilapia and low sugar/low fat greek yogurt with Prograde Protein Powder are my go to favorites.

4) Eliminate ALL sugars and processed foods from diet - NO Excuses here as this is the key component to seeing your belly fat dwindle and your abs sparkle:)

No Candies, breads, crackers, pastas, chips, ect.  I'm not a calorie counter, but I sure am a label reader when it comes to checking the amount of sugar in food and beverage items.

5) Cut back and properly time your starchy carb intake- Starchy carbs should only be taken in at breakfast or before/ after heavy workouts. If you’re planning on going with a stricter Low Sugar type diet, you’ll cut these grains out completely.