In this edition of the newsletter is the announcement of my new business Lean Body Success, which is a mindset coaching and online weight loss program combined.  http://www.leanbodysuccess.com

In addition, I share with you a humorous, personal experience about sun protection, “Wrath of the Rays,” and photos of one of my clients’ weight loss success.

You can receive the newsletter by visiting http://www.brinkleytrainingadvantage.com and signing up there. I don’t put the newsletter out often so no worries on getting weekly emails to fill your inbox.

Pablo throws himself crazily in the water and swims out for the ball I’ve tossed with no thought to the heat or skin cancer. I focus on throwing it as far as I possibly can to give me a moment to clear my head. Pablo bee-lines it out to that ball like it’s his purpose in life. He is focused and knows what he wants. The ball, the ball, the ball. He chomps down on the ball, taking no notice of the water splashing in his big brown eyes. Quickly whipping around his body with prize in mouth, he smoothly separates that water so beautifully with his lean sleek body as he returns to me.

This is truly living in the moment.

He drops the ball at least a foot and a half away from me in the water, as he does more often than not. He’s forgotten his focus and is caught up in his ego. The ego that wants to be the powerful one, the right one, the “better” one. Now, I’m caught up in my ego too, refusing to step into the water, get my shoes wet, and get the ball he has chosen as the focus of his power. This is my interpretation. Pablo is trying to “alpha dog” me and I am stuck in my ego unwilling to give him this title.

I take a deep breath and I let it go. I realize that I have the intelligence to know that my ego is not where I want to be. I do not want to be ruled by my ego. I don’t want to be at the mercy of my ego and all the insecurities and the self-doubts that naturally come along with it. I let it go, step into the water, get my shoes wet, and take the ball. I look at Pablo with his big brown eyes and the excitement and anticipation that is all over his face. I take the ball and throw it as far as I can again. Pablo and I are in the moment and relaxed with our own thoughts. I don’t know what Pablo is thinking and that doesn’t matter. All that matters is my thoughts, my experiences, and my contribution to the world and the people around me. Pablo and I are living in the moment and feel the most secure and the most relaxed here.

This is how we need to approach our physical endeavors to truly enjoy them. Clear your mind of the clutter and the unnecessary, useless thoughts and focus in on your physical self. Bring your attention to the sensation of your muscles as you move. This is the 1st step to becoming focused on the movement of your body. This attention to movement will allow your body and mind to work together and get the most out of each and every movement without distraction. Try this the next time you take a walk or during a specific exercise and you’ll see how much more you gain than before. Live in the moment and remember the focus of Pablo and the ball if you get stuck.

It’s all about the journey.

Many of my campers come to me with this goal of dropping about 10lbs or less of weight. At that stage, you can’t “wing it.” It is the most difficult point in weight loss because the nutrition must be monitored and evaluated each week to discover what combos are best for each body type. The body won’t just drop the weight considering that there isn’t a lot to lose.

These 3 women stuck to their meal plans (with a cheat day every week) and put in some incredible, focused effort at each workout. They understood the importance of focus and dedication within each workout and ignored any external distractions plaguing them. The mental changes were positive and have given them a new sense of what they are capable of. They moved beyond their limiting beliefs into success.

Here are their testimonials and photos of the results for 2 of them. Some are a bit more modest than others and that is perfectly okay.

“I joined Angie’s boot-camp and at first was hesitant because of my previous trainer experiences that either bulked me up or showed minimal results. After 4 weeks at BTA, I went from 138.6lbs (and 19.3% body fat) to 131.6lbs (17.6% body fat). I am so amazed at the results and the leaner my body has become (no bulky legs). Her workouts are interesting and challenging to say the least. My food habits have also changed, and I have more energy than ever. Angie is not only friendly, but she pushed me to my limits. I enjoyed working out with her so much that I have signed up for another 4 weeks!! Thanks Angie, I can now fit back into my favorite jeans again!!! I am so happy I found you!!! ” Monica Warren

“Initially, fitness bootcamps sounded very intimidating to me. Much to my surprise, after my 4-week session, I felt so much healthier and more confident. I slept better; I had more energy; I could start to see some muscle definition; and even my skin looked better. After my second session, I had lost 2 inches off my waist and 3 inches off my butt! My overall body fat dropped from 19.3% to 17.6%. I love the small group environment because I’ve gotten to know some great people, and the time goes by so fast! I plan on signing up for a third boot camp session! ” Carol Ermis

It is rare that I am excited and passionate about anything in particular, but Angela Brinkley’s boot camp has been so great that I am signing up for another full month back-to-back. What I have learned will follow with me for life. It has taught me some great non-traditional workout routines. Much of what we do is full body workouts. It is a great balance of burning fat and building muscle. You receive an easy meal plan from Angela as well as healthy recipes. I have never experienced anything quite like it. In 4 weeks of boot camp, I started at 120.8lb with 28.7% body fat, now I am at 116.4lb with 25.8% body fat. I have a ways to go, but it has been an excellent start.” Stephanie Ingram

The best part of my job is seeing clients achieve amazing results. Whether they drop a few sizes, lose the baby weight, get off their blood pressure meds, or shrink their waist, the excitement is always contagious.

There really isn’t a clear way to describe the euphoria that settles in once you’ve realized your fitness goal. You have to experience it.

Though each successful client is unique with different goals, one element unites them.

They are all highly motivated.

You see, I am in a unique position. I know how to get you (or anyone else who walks through my door) into great shape. I can coach you through a 50 pound weight loss. I can guide you to a healthier body. I can even train you into a toned athlete.

But there is one catch.

You’ll need to be motivated.

Saying that you want to get into great shape isn’t enough. You need motivation-and that’s just half of the equation. The other part (and the most important) is ACTION.

Nothing happens until you take action.

You can want it, think about it, mull it over, ponder it, plan it, and then re-plan it. But nothing happens until you take action.

While I may not know your story-it’s probably safe to assume that you are dissatisfied with your body and know that you can improve your fitness level. You want to look better, to have more energy, to experience fewer aches and pains, and to enjoy sweet satisfaction as you achieve your goals once and for all.

I know that all of my successful clients were once in your shoes. They wanted to change their bodies. They felt urgency. And then they did what most fail to do. They took action and contacted me.

But there is more to it than that. They committed to a program, put in the exercise, stuck to their diet and met their goals. There’s nothing more gratifying than getting back into those jeans that now sit in the back of your closet.

Those that take massive action get massive rewards. And those that simply talk about losing weight will continue to put weight on, pound after pound. I hate to put that way, but it’s the truth.

So what do you want?

To drop 20 pounds

To feel younger

To look better in your birthday suit

How bad do you want it? How much motivation do you have?

Enough to take MASSIVE ACTION?

THE REWARDS FEEL AMAZING IF YOU DO!

Jog: 8 minutes – warm-up just to break a sweat
Run: 3 minutes – increase (I) 1.5 mph- base line speed
Rest: 2 minutes- walking
Sprint: 2 minutes- I 1.0 mph from base line speed (bls)
Rest:  1 minute at a walk
Sprint:  2 minutes- I 1.5 from bls
Rest: 1 minute walk
Sprint: 1 minute I 2.5 from bls
Rest: 1 minute walk
Sprint: 1 minute I 3.0 from bls
Rest: 1 minute walk
Sprint: 1 minute I 3.5 from bls
Rest: 2 minutes walk
Sprint:  30 seconds I 4.5 from bls
Rest: 2 minute walk
Sprint:  30 seconds I 5.0 from bls
Rest: 2 minute walk
Sprint: 30 seconds I 5.0 from bls
Rest: 2 minute walk
Sprint: 30 seconds I 5.5 from bls

Amazing calorie burning within a short period of time and defining the leg muscles at the same time.

In the moment you are craving a particular food (let’s use ice cream), stop and contemplate this. A food craving is essentially a form of minor discomfort or suffering. The reason that we call something a “craving” is due to its basic properties of “needing” something and being uncomfortable without it. You may be thinking right now, “Well, it’s not like I really ‘need’ it, I just ‘want’ it.” Whether you translate this craving as a “need” or a “want” doesn’t matter. The two are the same if you are using either of them to describe a craving.

The craving is a form of suffering, so the best action you can take when experiencing a craving for the ice cream, is to let yourself feel it. Understand that you are experiencing a minor discomfort (or a major one possibly) and sit with it. Take this time to feel it in every fiber of your body, listen to your thoughts as you just sit with this. Try not to distract yourself with the t.v., the radio, talking to people, or even exercising. Literally remain still and quiet and pay attention to your thoughts at the present moment. You will not only learn what this craving is associated with or attached to, you will learn how to experience the present moment. This is a very “zen” way of looking at the situation, but it’s effective when learning to grow strong within your mind and body.

Now, I will admit that some of you may or may not discover that true emotional origin of your craving on the first experience. But as you bring yourself to the present moment, let yourself feel the discomfort, your craving will pass. The more and more you do this and let the craving pass, the less you will experience these annoying suffering bouts of discomfort. You are training yourself and specifically your body to respond differently to situations rather than responding by presenting you with a craving.

In other words, if you appease your cravings each time by eating the ice cream, then you’re training your body to crave this type of appeasement. You are also training yourself to think that you only way you’ll be able to get through these moments of cravings is to eat the ice cream.

That is a sad way to live. And the worst part of all this craving and appeasing of the craving is the fact that you are usually not appeased for long and too many times, the guilty feeling comes and masks the appeasement. So what you have now is a scenario of craving, temporary appeasement, guilt, and then the cycle starts all over again. The guilt usually lasts more than a day or so as you try to alter your calorie intake, your exercise intensity, and other ways in which you may not even take note.

Do yourself a favor. When the craving comes, stay present, stay with the discomfort, let the sensations rise within you and you’ll discover the truth and the craving (suffering) will begin to decrease. If you can be courageous and take this challenge, you’ll become stronger internally and conquer much more difficult challenges later. I can promise you that!

Can you identify with these thoughts?

Living in a society where “us” against “them” is THE way of life, it is difficult to let go of this competitive mindset.  This competitive mindset comes from the days when fighting over land and defeating anyone in your path just to survive, was the way of life.  Now, many would say that we still have that same responsibility.   But as individuals, on a daily basis, this is not a necessary way of approaching life.

This way of life is stressful, unproductive, and ends in self-defeating and self-deprecating thoughts that bring you nothing but sadness and drains you of massive amounts of energy.

You are a product of everything that surrounds you and everything that was mentally fed to you from birth.  But you are not stuck in the box of other’s definitions or past behaviors. No one can define you and if you don’t like who you are or your behaviors then become present, block out any distractions and realize that you are being driven by your subconscious ego.

The ego is always trying to protect and enlarge itself. You are not your ego. You are not your thoughts that ultimately come from the ego. Your thoughts do not define you.  Everyone’s ego is there to represent “I” and without an “other,” there is no “I.” The ego maintains this identification by comparing itself to the “other” and finding faults and complaining about the “other.”

Why does this occur so habitually and so naturally?  Because when “I” criticize or condemn others, it makes me feel better and more superior.  Yeah! The ego scores! But no one wins and you have ultimately lost as your ego has taken over.

Therefore, the next time you see Betty flexing those arms, pay attention to how you are feeling.  It probably isn’t positive if you are in the “us” against “them” mindset or the “ego mindset”.  Take a deep breath, and realize that your physical body does not define you as being a worthy person or an unworthy person.  And you are not defined by what Betty has or doesn’t have.  Just as the car you drive cannot define you, or the size of your house, or the brand of clothes you wear, or what you do for a living, your body does not define who you are.

If you aren’t intrinsically happy being you, then none of the above, especially your body will ever be good enough. You will find that you will always have to “one up” someone else (making judgments of others or gossiping) and never will your “one up” satisfy you.  Focus on you and who you are separate from anyone around you. . The best resolution is to sharpen your awareness and move out of your ego and into “you.”

It’s not hard to separate yourself from your ego during any physical activity with some new thinking and a new perspective.  You’ll find that your workouts are more enjoyable and more fulfilling if you focus on each movement itself rather than the others around you.  Focus on the energy you are creating in your body, the blood flowing freely and energetically, the brain becoming more balanced in its hormones and neurotransmitters, and the ultimate healthy body and mind that will come as a result. 

You are taking care of your body because this is where your mind is living.  The mind drives the body and the body fuels the mind.

Research and scientists have proven that recovery of muscle nutrient stores can be enhanced by consuming a specified mixture of carbohydrates and proteins. Significant glycogen (carbohydrate) storage greatly reduces the recovery time from exercise.

Consumption of protein immediately after exercise is essential to repairing the muscle tissue that has been damaged from exercise and providing the essential amino acids needed to repair the muscle tissue for the next workout.

These two ingredients are vital to repairing and preparing your body for the next workout. Athletes and fitness-striving individuals should consume a recovery drink as soon as possible after exercise or competition, and should wait no longer than one hour to do so. This is the most critical period for the replenishment of muscle glycogen and amino acid absorption.

Prograde Lean is formulated to maximize recovery for both strength and endurance athletes and individuals with weight loss goals or the anabolic phase and rebuilding phase that takes place after exercise. The longer you are in an anabolic state can result in increased muscle definition and strength for individuals and greater energy storage levels.

Recent research has found that after engaging in near maximal exercise for a short time, that we do in fact see the transient glycogen “super compensation” in ALL muscle fiber types. Your performance will suffer the next time you train and you may even lose some muscle along the way if you don’t replenish the glycogen and protein quickly.

Achieving the most rapid replenishment of muscle glycogen stores is especially important.
Here are some protein powders that I use because they are of highest quality and quickly absorbed into the digestive system.

PRE-WORKOUT PROTEINS OR SNACK MEALS:

Optimum Nutrition- 100% All Natural Whey Protein or 100% Gold Standard Whey Protein- http://www.bulknutrition.com

Biochem- Whey & Hemp Protein; Whey & Greens Protein- http://www.bodybuilding.com

Nutribiotics- Rice Protein

Pure Advantage- Pea Protein

Pure Advantage and Nutribiotics is least expensive at http://www.vitacost.com

POST-WORKOUT PROTEINS:

Prograde Lean – http://brinkleynutritionadvantage.com/lean

Here are some alternatives for a post-workout meal if whey protein doesn’t agree with your digestive system:

Nutiva Organic Hemp Shake – http://www.iherb.com

Manitoba Harvest Hemp Protein – http://www.iherb.com

There is also a high protein & carb nutrition bar that can also be used in place of dinner or shakes called

Prograde Cravers. They are very tasty too! More nutrients and higher quality protein than your average protein bar. – http://brinkleynutritionadvantage.com/cravers

If you’d like to receive a free ebook about the 5 Best Ab Exercises then go to:

http://www.brinkleytrainingadvantage.com

and sign up!

When workouts are designed to take you to a winded state in small intervals, you may think the trainer is either insane or completely un-empathetic to your state of physical pain. Yes, that could possibly be true, but whether they realize it or not, they are doing you a favor.

Growth hormone, in adults, will increase muscle size, definition and cause body fat to decrease.  Think of growth hormone as your friendly, naturally occurring substance that eats the fat off your arms and thighs, and belly and massages your muscles to stimulate growth and livelihood.

How is this hormone stimulated and released into your body to cause this effect?  Research has shown that:

A particular threshold of exercise intensity must be achieved before human growth hormone can be released, (Effect of low and high intensity exercise on circulating growth hormone in men, 1992, Felsing).

The release threshold is determined by achieving all 4 HGH (human growth hormone) release benchmarks during training.  This is crucial for you to understand and to have your system flooded with HGH to naturally burn fat and build and tone muscles.

HGH release benchmarks are basically when you are out of breath due to high intensity exercise during anaerobic training.  This is the benchmark you want to feel and you will begin to flood your system with our happy, fat-eating, muscle-defining friend, the human growth hormone.

These are the 4 benchmarks:
Oxygen Debt- anaerobic training
Muscle Burn- lactic acid build up
Increased Body Temp- warming up raising body by just 1 degree
Adrenal Response- epinephrine (adrenaline) release

Got these 4 factors, YOU ARE GOLDEN!

LEAN AND GOLDEN!

Make quality sleep your first priority. This is the time your body restores, repairs, and recuperates from the day. Most anti-aging hormones like growth hormone, testosterone (yes even in women!), and DHEA are produced at beneficial levels during a deep REM sleep. Sleep quantity varies for everyone and you may not necessarily need to sleep for 7-8 hours at one time. But even if you break it up into an overnight sleep and a nap, try to get the 7-8 hours of deep REM sleep total and listen to your body’s response. Be aware that if you had an intense workout that day or if you are still sore from your workout the day before, you may need more than just 7 or 8 hours of sleep due to the increased healing needed for your body.

Minimize stress. Stress creates anxiety and anxiety impedes your ability to experience deep REM sleep. As you become stressed, your body reacts by producing the hormone cortisol. Cortisol and lack of REM sleep both decrease the production of anti-aging hormones. Meditation and exercise help to decrease stress. Between 30 minutes to 1 hour daily is the recommended amount of meditation to reduce stress. And deep breathing while sitting quietly can help as well. Exercise at least 4xs a week for 45 minutes to 1 hour each session. Both these avenues of stress relief are key to balancing your hormones to beneficial levels.

ARTICLE: Visualize Your Perfect Day – By Mark Victor Hansen

Every person on the earth has the same number of hours in the day to work with. I have 24 hours, Bill Gates has 24 hours and so do you. It is up to each individual to decide how to occupy every minute. We can waste our days sleeping late, watching television, hating our jobs and wishing for a better life. Or we can spend most of the time we have been given creating that better life — a world devoted to improving ourselves and the lives of others. How do you want to spend your days?

You have the power to live each day exactly the way you want to live it.

Think about that — the resources to create the life you desire lie within your mind.

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The truth of the matter is, you are either living your life the way you envision it, or you’re living your life the way someone else is envisioning it.
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Don’t you think it’s time for you to take control and begin fulfilling your own dreams?

You’re probably saying, “Yes! Of course I want to live my dream life, Mark. But I don’t know where to begin.” Well, you begin at the beginning.

First, you have to realize that the power to having everything you’ve ever wanted exists within you. There is no other person on the planet who can do it for you. Heck, I’d love to be able to give you what you want simply by blinking my eyes, but I can’t. Only you have that ability. I can show you the door to living your dreams, but you have to walk through it.

Second, you have to have a clear vision of what your perfect life looks like. That entails you visualizing and writing down exactly what you want on a daily basis.

And third, you must believe that your perfect life will manifest itself and become your reality. Remember, whether you believe something is possible or not, you’re right.

Set your goals: What do I want ideally? — add your ‘why’ — Why must I have it? — and your subconscious mind mystically supplies the ‘how.’

About the Author:
Mark Victor Hansen is a professional speaker. He is the founder of MEGA Book Marketing University and Building Your MEGA Speaking Empire. Both are annual conferences where Mark coaches and teaches. He has made over 4,000 presentations to more than 2 million people in 32 countries. He along with his business partner, Jack Canfield, created the “Chicken Soup for the Soul” series. He is a successful entrepreneur who helps people and organizations reshape their personal visions. For more information, visit http://www.markvictorhansen.com

Copyright © Mark Victor Hansen. All rights reserved worldwide.

I thought I’d tell you what I had for breakfast and lunch though to satisfy your curiosities.

Breakfast: 5am- 1 cup of Vita-Pro Cereal with 1 and 1/2 scoops of Biochem’s hemp & whey protein powder and about 3/4 cup of Almond Breeze’s Unsweetened Vanilla Almond Milk. And 1 cup of coffee.

Snack: 8am- 1 whole egg and 2 egg whites with mushrooms, 1 banana pepper, and black pepper.

Lunch: 11ooam- approx. 5 ounces of Laura’s lean roast beef, mushrooms, 1/2 red bell pepper, and some round hot red peppers I can’t remember the name of.

At this point I have had about 30 ounces of water.

Peppers are a perfect way to add flavor to just about anything so you don’t have to soak it up in cream or butter.

If you guys are looking for a protein shake with the right combination of protein, carbs and amino acids to shed fat and build lean defined muscle, then definitely check out the Prograde Lean protein powder. I use many varieties and many different brands of protein powders and this one has all the right elements for a post-workout meal or snack. It’s the first one I have discovered that has all the beneficial numbers. No more protein shakes with pasta after a workout. You can check it out at:

http://www.brinkleynutritionadvantage.com/lean

You’ll find all the research behind this lean body training and the importance of a post-workout meal with the right amounts of protein and carbs on the site as well.

I’ve actually thought about making a large jug of the shake to take with me to every boot camp and just feeding it to each camper before they leave. The post-workout meal needs to be immediately taken in after the workout. No more than 30 minutes should lag between the end of your workout and the meal. This is one factor that determines those who will start defining their muscles and drop unneeded body fat and those who see little progress. Of course I am speaking as if everyone is giving more than 100% during their workouts and they aren’t missing any workouts either.

Studies have shown over and over and over and over that if you were to eat anything after your workout for maximum results, you have to get the protein. Depending on your body composition, for women, 30-40 grams is about the right amount. The carbs will replenish your energy stores in the muscle for the next workout while the protein begins to repair the muscle tears and burn a ton of calories doing it.

Kick in the protein after the workout and you’ll be pleasantly surprised at the difference.

If any of you missed the start of the camps this week, no worries. Driven 2 Be Fit’s (6:30pm) start date has moved to next week, Feb 18 for various reasons. You still have time to jump in on the morning camps as well since there are workouts 4 days a week and that gives you the chance to really kick it in gear for the next 3 weeks.

Back to California. I didn’t do much but I did learn that taxi drivers easily take advantage of you, even if it’s for only 2-3 dollars. When you travel, make sure your hotel has a gym and a little store of some sort within it. My hotel had no gym at all. That was tough especially when going for a run might be a risk. Considering that I am lacking the attacker attraction of a pony tail and I really don’t look feminine enough or show enough skin to catch a predator’s eye, but you never know. So I did some mini workouts within my tiny hotel room that required staying in one spot the whole time. Not much but enough to keep my body from taking a muscle vacation. Oh, I did use the stairs being on the 3rd floor and tried to stock up on foods from the closest little store that I could so I didn’t have to eat the fat-laden and carbohydrate- loaded free breakfast. This hotel actually had biscuits and gravy!!! Who serves biscuits and gravy anymore for heart’s sake!!! The last time I hear of biscuits and gravy was in a country song. The employee had to keep coming in a sloshing around the gravy every 5 minutes so the fat wouldn’t start sticking together and gross people out. If only they realized this as they sat there asleep woofing their 200grams of carbohydrate, sugar killing biscuits and cinnamon rolls. I didn’t judge them though for it though because I don’t know their story or their conditions or the mindset they are working with to make decisions about their life. So I just went about my day and didn’t think about it again until now.

By the way, I redesigned the Brinkley Training Advantage Newsletter. That is the reason for the long absence from the blog for the most part. It will be sent out to everyone I have on the newsletter list so look for it. It is full of information. It has several different categories in this issue including pre-workout snacks, recipes to get those vegetables into a tasty dish, self-improvement, and a section about some foods that seem “healthy” but are not in the BTA nutrition guidelines. You can scroll to whichever section interests you the most. This way, everyone gets something out of it. If you have any questions regarding the information in the newsletter, feel free to email me about it.

Have a great day. The weather is perfect so take advantage of it.

Yes, there is.

Having a motivated mind that holds onto positive thoughts and discards negative ones is a major factor that breeds success in all arenas of your life. Your mind and your body work together and if you are holding onto self-destructive and unforgiving thoughts, then your body is also expressing self-destruction and unforgiveness. It may sound cooky, so you have to open your mind and take a chance with me. Give this some thought in relation to your workouts, your nutrition, and your immune system.

Here are some ways to increase your awareness and consciously take note of the thoughts that you’re experiencing:

Listen to your thoughts the moment you are getting up in the am and while getting ready for work (encouraging or discouraging?)

Take note of the thoughts that flood your mind when you are observing people, talking to others, or even looking at people in the media (negative, judgemental, and unforgiving or positive, compassionate, and forgiving?)

What do you hear yourself saying when seeing someone that you find attractive or physically fit (do you search for flaws and start breaking them down as you compare yourself to them or do you admire the commitment to their health and acknowledge the successes you’ve had along your way to better health?)

What you focus on will become a reality. What you give, you will get more of it in return. If you judge others then you will be judged by yourself even more harshly. And if you are being driven by those negative thoughts, then…

Look in the mirror and there are those negative thought!

For now, tackle those negative thoughts and judgments on yourself and especially on others (those are only a reflection of yourself in the defensive mode). If you have a negative thought or judgment, forgive yourself or apologize and replace it with a positive, motivating thought immediately.