Last Day to Save 25% on Prograde Metabolism

We just had to get this urgent message out to you. Our partners over at Prograde have just informed me they will be ending their sale on Prograde Metabolism TONIGHT at 11:59 pm EST.

Now, they have also told me due to overwhelming demand they may have to end the sale even earlier.

You see, Prograde Metabolism is SPECIFICALLY designed to work in conjunction with a sound fitness and nutrition plan and because it's January they're almost out of stock.

I've personally reviewed the ingredients and can tell you this is one powerful product.

Click the link below for your 25% off coupon!

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Yours in health,


PS - If you think you're just going to sit on the couch and Prograde Metabolism is going to do all the work, you're mistaken. But if your exercise and nutrition plan is sound then Metabolism's powerful ingredients are just what you're looking for. Reserve your bottle NOW at 25% off before it's too late.

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Is Building Muscle Bad For Your HEALTH?

"That can't be healthy!"

"But that's bad for your health!"

These are probably the 2 BIGGEST scare tactics anyone
can use to derail you in the chase for the body you want.

And in fact, they can be used by ANYONE, no matter their
current physical status, and no matter if the person is
400 lbs or not, you'll still think twice about what you're
doing.

So, we think it's way past time to give you a way
to get an accurate snapshot of your overall HEALTH
(from a medical standpoint).

Don't you agree?


Revisiting this "Rule Of 3" from the other day, We've wrapped our
heads around the best way to keep a finger on the pulse of your overall,
total health, pun totally intended.

In Rule Of 3, we talked about the 3 basic controls of "health":

1. Work output
2. Substance Input
3. System Stress

From that, and doing some quick fact checking, it looks like you
can get a good idea of your overall "health" from these 3 metrics:

* Blood Pressure
* Height-to-waist ratio
* Shoulder-to-waist ratio

... in which there's a sweet spot for all of these.

For example, aiming for a maximum shoulder to waist, would
mean drug use, which leads to high blood pressure. Going for a super
low height-to-waist ratio would mean no lifting work and likely low
blood pressure due to a prolonged lack of food and blood thinning.

We were thinking of using "pulse rate" instead of blood pressure,
but blood pressure gives you insight into so much more, including
cardiac output AND gives you an idea of the EXTERNAL stressors in
your life (work, family, etc)

Some physical factors of blood pressure are:

* Heart rate
* Volume of fluid or blood volume
* Resistance. (plaque in vessels, diameter of vessels)

Shoulder-to-waist gives you insights into bone health, muscle
tone, coordination, joint health, and probably more. (our best guess
would be the sweet spot here is 1.5-1.7... mainly because you need
a narrower waist to achieve the 1.5)

Height-to-waist gives you insights into "metabolic syndrome"
such as the self-administered portion of high blood pressure,
diabetes, risks of heart disease, high cholesterol, etc

Current research supports a waist-to-height ratio of under 0.5
or a height-to-waist of over 2 for reduced risk of "metabolic
syndrome".

Blood pressure readings are pretty standard and known for "health":

Systolic (Top Number) ==> 90 - 120
Diastolic(Bottom Number) ==>60 - 80

Obviously, you still get your checkups for blood work to
determine other things that could be wrong, but for metrics you can
CONTROL... We can't think of a better 3.

Now, obviously, we're still looking to get the IDEAL body
size and shape, with appropriate leanness and muscularity...

... so don't forget that.

Here's to your Health & Wellness!

Dr Tabata!

Many campers have asked where we get the concept for tabatas. Well you asked, and here's your answer. This posting is in honor of Dr. Izumi Tabata!!

Dr. Tabata is a Japanese fitness researcher. The Tabata Protocol was developed for Olympic caliber athletes. It consists of six to eight 20 second full speed sprints followed by rest periods of 10 seconds. Dr. Tabata’s study found that doing this kind of exercise 5 – 6 days a week increased both aerobic and anaerobic capacity at a greater level than an hour of endurance exercise.

The key to the Tabata Protocal is the rest periods. Conventional training suggests that a rest period should be 3 times as long as the period of work. But the Tabata protocol calls for a rest period that is half as long as the period of work. This gives a physical and mental break while keeping the intensity at a high level.

At boot camp, we have learned that you can apply the tabata protocol to almost anything. Tabata squats, tabata sprints, tabata, push-ups, tabata dips…well, you get the point! But apparently The Tabata Protocol can be influential in all aspects of life. Check out this article called Tabata My Job about working more efficiently.

Got Goals!?

So, around 5:00 or 5:15 this morning you heard an obnoxious noise and couldn’t figure out what was going on. Then you remember the noise is your alarm and that this is your first day with Rialto Wellness Boot Camp! After those thoughts of “what was I thinking?” left your head, you got up, got dressed and headed out. You have now become one of those weird people who roll around in the dirt for fun! Was it everything you expected? Were you pushed beyond your comfort zone? For those of you with PM camps, are you excited for your first workout?

You joined boot camp for a reason, right? That reason can usually be translated into a goal. So what are your goals this month? Run with the fast group? 6-pack abs? Lose a size? How about just making it through the month? All of these goals require small steps in order to reach the prize. Take small bites out of these things. Step One: Decide to make it all your sessions this week. Then make a deal with yourself to make it to all week 2 sessions, and so on and so forth. Pretty soon, the month is over and you are running fast or showing off your baggy pants!

This article about setting a fitness goal reminds us that our goals need to be achievable. Setting short term goals like making it to boot camp every day gives us a sense of accomplishment before we reach the end result of losing 10 pounds. The sense of accomplishment you feel with the short term goals makes staying on track to reach the long-term goals easier.

This blog is for you. Tell the world your goals in the comments and we'll help you stay accountable. You can do this...whatever "it" is!

Have you come up with your Halloween costume yet?

Have Fun This Weekend...

....but please try to behave yourself.

We want you to have fun and enjoy the holiday weekend, but don't throw away all the hard work you have done the past few weeks. Be mindful of what you are eating and try to get in some exercise.

And remember to keep an accurate log book this weekend. Keeping your log book may help you to weigh the options of what you are eating. Is it really worth it.

Need some ideas for at home workouts? Check out the example below:

"All Core"

Repeat 3 times

40 Hip Thrusters (lay on your back in a sit-up position, feet up on a chair/stool & arms at your side. Keeping upper back gently pressed into the ground, squeeze your butt & lift your hips so your body is in a line from knees to shoulders. Keep your belly button pulled in towards your spine. Hold for 1 second & lower... repeat)

40 Side Plank Crunches (side plank position on your elbow, lower hips towards the ground but don't touch & back up to plank position. 20 "lower & lift" per side.)

40 Supermans (lay on belly, at the same time pull your chest & knees off the ground, lower & repeat)

The two exercises we don't recommend is the 12-oz. can curl or the constant motion of opening the mini bar. :-) Good luck!

Wishing you a safe and happy Memorial Day!

How To Color Code Your Menu

There you are at the food market, trying to put together a healthy diet for a week, which requires some forethought about what you'll be in the mood for a few days from now. It also has you thinking about how much of something you might need to get the daily nutrition requirements.

The good news is that it doesn't have to be that difficult. The HEALTHY foods you eat every day - fruits and veggies, meats and meat substitutes, dairy products and good grains - all contain vital nutrients that contribute to a healthy diet. And, some - particularly, those deeply colored fruits and veggies - are considered "superstars" in this area. In fact, your best bet is to think color!

The natural color of food is a reliable indicator of the vitamins, minerals, and other nutrients it supplies. Here's a quick snippit based on color:

Green - Those dark green veggies you eat like broccoli, spinach and sugar snap peas are high in vitamin C.

Red, yellow, orange - Fruits and vegetables of these colors, such as carrots, sweet peppers and sweet potatoes, are high in beta carotene or Vitamin A, and they can also be rich in vitamin C.

White - White fruits and veggies, like mushrooms, potatoes and bananas, supply B vitamins and many minerals. White dairy products - milk, yogurt and cheese - provide ample amounts of calcium (and are usually fortified with vitamin D).

Purple - Purple or purplish-blue foods, like grapes and blueberries, are best known for their anti-cancer and heart-helping antioxidants. And, like most other fruits and veggies, they're also high in vitamin C and fiber.

Brown - Brown foods in the form of nuts, seeds and grains supply E and B vitamins, which include folic acid. Brown and white foods like meat, fish, poultry, tofu and legumes are stand out sources of proteins and minerals like iron and zinc.

So, the more colors you toss into your basket, the better chance you have of meeting all of your nutritional needs. And remember that you don't have to meet the daily requirement for every single nutrient every single day.

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Montclair/Lowry - Baseball Game Results

Team A - 10

Team B - 10

Looks like we're in for a rematch!

Nice effort everyone.

Tips For Effective Interval Training

Posted by Bootcamper

You don't have to be a professional athlete to reap the benefits of interval training, where you alternate between bursts of intensive effort and slower recovery periods. In fact, by doing interval walking for a mere 20 minutes every other day, you can boost your metabolism into high gear so that you burn more calories and fat in less time than if you were working out at a steady pace.

And there's another benefit: With interval training, the higher the intensity of the exercise, the longer the afterburn; that is, you will continue to burn more fat and calories even while at rest! Below are eight tips to help you get the most out of your interval training session:

1. Wear shoes that will give you proper support: walking shoes, cross-training shoes, or running shoes. And choose synthetic athletic socks over cotton ones because they wick away moisture and keep your feet dry and blister-free.


2. Begin each session with a short walk at a slow or moderate pace. This allows your muscles to warm up before you start doing your intervals.


3. Be mindful of maintaining good posture while you're walking.


4. Hold your abdominal muscles in tight.


5. Keep your chest lifted and your chin parallel to the ground (leading with your chin while walking can result in neck and back pain).


6. With each step, strike the ground from heel to toe and feel your buttocks(glutes) contract. This will help strengthen your buttocks and the backs of your legs as you walk.


7. Wear a watch or carry a stopwatch to keep track of time so that you can complete the designated number of intervals per session in about 20 minutes.


8. Remember that doing a little is better than nothing. Do what you can at first, and then gradually increase your periods of intensity and total distance.

Once you've mastered interval training and enjoyed the results, you may be tempted to push yourself to do even more. Don't do so, as your body needs to rest and recover on alternate days of the week.

On the days that you're not doing higher intensity interval training, be sure to do a 15- to 20-minute recreational walk when you have the time.