Jeremy Scott – Song: Please by Aaron Lewis

Dave Dreas – Song: Give Me A Sign by Breaking Benjamin

Ben Novak -Song: Bulls on Parade by Rage Against The Machine

Kick Ass Today – Jeremy Scott – www.jeremyscottfitness.com Prolab Sponsored Athlete

Or as our new t-shirt line will say…..

We here at Jeremy Scott Fitness thought it would be a good idea to have a nice chat about one of the most talked about exercises here at camp. The Burpees! Lately we have been getting a lot of feedback on how much you all “dislike” this particular exercise and it sparked our interested! So lets dive into it.

For those of you who don’t know what a burpee is, here is a diagram below:

It’s a full body exercise that encompasses both a strength and an aerobic component which is ideal to help spark fat loss and strength gains.  You start in a crouched position, shoot the feet back, jump back into the crouched position and then jump vertically to finish off the exercise. You repeat this for the aloted time or rep count! The great thing about burpees is there are over 20 different variations that make each exercise unique in its own way. Here at JSF we have encompassed a few of them this past month, such as the burpee push up, the long jump burpee, the surfer burpee, and the single leg burpee.

A quick history lesson: Burpees were created by Royal H. Burpee (hence the name) back in the 1930’s as a quick way to assess fitness.  It didn’t gain popularity until the United States Military adopted it as a way to test for agility, coordination and strength back during WWII.  Many different strength and conditioning programs around the country continue to use the burpee as a staple in their strength training programs. Whether you love it or hate it, the burpee is a great exercise to incorporate into your workouts.

If you are interested in learning more come check out our boot camps Saturday morning at either 8 am or 9 am!

Or join one of our regular weekly Boot Camps – Learn More at – http://www.jeremyscottfitness.com/bootcamp/

Keep working hard and keep kicking ass! –Dave Dreas – Jeremy Scott Fitness

www.jeremyscottfitness.com

Who is Kade and what is Team Kade you ask?

Kade is the 4-year-old child of Jeremy Scott Fitness Boot Camper Kelly Groff!

Kade was born 4 years ago with a typical birth. It wasn’t until he was 6 months old that we discovered he was not meeting his milestones. Kade was not sitting up, and he wasn’t even able to hold his head up on his own. At that time, we endured many tests including CT scans, blood work on numerous occasions, MRI’s and spinal taps. Even after all these tests, we had no definitive answers; everything looked normal, but clearly was not.

With no answers and a lot of hard work ahead, we applied to early intervention and it was through that early intervention that we found Easter Seals. Easter Seals provided us with 2 great therapists and is helping to guide us along our journey. Currently, Kade receives 5 therapies a week: Physical Therapy, 2 Occupational Therapies, Speech Therapy and Feeding Therapy. Thanks to his therapists and Kade’s determination, he has made great developmental progress.

Although Kade cannot speak on his own, he has learned to communicate through eye contact, facial expressions and hand signals. Kade is also able to walk with assistance in his walker allowing him to participate in some daily play. Kade has shown nothing but improvement, but has a long way to go. We couldn’t do it with out the support of our family and friends and most of all Kade couldn’t do it with out his therapists.

Easter Seals provides exceptional services, education, outreach, and advocacy so that people living with autism and other disabilities like Kade can live, learn, work and play in our communities.

To learn more about Easter Seals and its mission of hope and inclusion, please visit http://www.walkwithme.org/easterseals . For more information about Kade’s story, please visit our blog at www.kademangroff.blogspot.com .

Whatever gift you can give will help – it all adds up! Thank you so much in advance for your support.

Kevin, Kelly, Kaela and Kade Groff

By Andi Barness -

“According to Jeremy Scott, the Prolab Whey Isolate Protein is the best option for Men and Women it’s what I personally take before and after workouts – (high protein per scoop, 1 carb per scoop full of amino acids) anyone looking for a fast acting protein with minimal amount of carbs, and fats – the absorbtion rate is very high and gets into the body quickly helping fule muscles almost instantly.”

I want to say thanks to Andi Barness for being so amazing and fun to work with once again, and thanks to everyone else on the staff over at ABC for having me back. I look forward to working with you all again in the future!

Jeremy Scott – Prolab Sponsored Athlete – www.jeremyscottfitness.com

Here is the link showing Dave’s winning photo- http://www.1047kissfm.com/pages/abuary/

Dave Dreas – www.jeremyscottfitness.com

And if that wasn’t enough for the month – here is Dave being featured as ABS of the Month over at SixPack Now -

Link: http://www.sixpacknow.com/dave_ripped.html

I want to personally thank you all again for voting for Dave, and say congrats to Dave as well, all the hard work is paying off brother and may this be the start of many more kick ass things to come for you and Team Jeremy Scott Fitness in 2012!!!!

We are the hardest working fitness team in the Valley- Dave, Ben, and I strive to practice what we  preach 24-7-365 for you guys!

Eat Clean and Train Hard - Jeremy Scott -Prolab Sponsored Athlete

Team Jeremy Scott Fitness – www.jeremyscottfitness.com -  

Member of the Month

Jeremy Williams

Where are you originally from?

Technically, born on the east coast, but I’ve been in Phoenix, and specifically northeast Phoenix since second grade. I went to high school literally down the street from JSF.

How long have you been coming to JSF boot camps?

I started this past September during the whole weight loss/30 day challenge. The initial 30 day challenge got me hooked. So I’m coming up on 5 months, if my math is correct.

What was your fitness regimen prior to JSF boot camps and what made you choose/switch to JSF Boot camps?

Prior to April 2011, by workout regimen consisted of reminiscing about how bad-ass I was in high school as I drank multiple bottles of Fat Tire. I had honestly let myself go. I was pushing 285-290 lbs at my worst in the first part of 2011. I started a light regimen in February to get ready for an obstacle course race that happened in April, but my regimen consisted of running on a treadmill or the track 4 or 5 nights a week. I started to mix in some basic weight training at that time as well. I lost a little bit of weight, but I wasn’t seeing any REAL results. I was able to run 5-6 miles, I was losing a bit around the belt, but I didn’t feel any better. I didn’t look much better. My clothes weren’t getting any looser, and I was still rocking a 42 inch waist.

Several factors played in my decision to switch to JSF.

1) Someone (you know who you are) convinced me to sign up for the race from Hell; Tough Mudder. I knew deep down that if I didn’t have some coordinated and regimented program, I wasn’t going to be able run that race and live to tell the tale.

2) I have several friends who were going to JSF religiously, and honestly, the results were very apparent. Just based on their individual results, I was convinced that these guys knew what they were doing.

What do you like best about JSF boot camps?

I think where I used to falter, and where many people falter in their workouts, is that they do it ALONE. A partner pushes you, and partner motivates you, and a partner gives you a hard time when you don’t go all out. Going to JSF, not only do you have 3“partners”, you have 20-30 partners in your workout every day. Every single person who shows up there is pushing you to go further, faster, harder in their own little way. And honestly, the camps are TOUGH. The people who show up there aren’t in it to half-ass it. So you have 20-30 motivated people pushing you to do more every day.

What do you like to do in your free time?

I’m a movie nut. Even if I haven’t seen it, or even if I even didn’t like it, I can probably tell you when it was made, who directed it, and every major actor and actress who was in it. “Scene It” is the greatest trivia game ever made, and my only regret is that no one will play it with me in the room anymore because they will lose every time. I also memorize completely useless facts. I’ve qualified for the show Jeopardy twice, but I’ve never been able to make it to Los Angeles when I get the invite.

What’s your favorite cheat meal?

Pizzeria Bianco – Wiseguy pizza. Or Pane Bianco (the mozzarella and tomato sandwhich). Or YC’s Mongolian bbq. Don’t know if YC’s a cheat or not, I should probably figure that out.

What is your Advice for other members?

Set short term and long term goals. Set some goals for each month, and for each 3 months, and for 6 months, and a year. Sign up for a 5k or a dumb obstacle race every 3 or 6 months. Sign up for a 10k 3 months after that. Sign up for a half marathon 6 months after that. Keep pushing to move up to that next level. You’ll be shocked at what you can do when you keep challenging yourself to get outside your comfort zone.

Mistakes That Stop Women From Succeeding With Fitness and Fat Loss

1.  Focusing on cardio for fat loss

Traditional cardio in the gym entails slow or moderate aerobic activity to lose fat.  The problem it does not work for several reasons

-           The body does not increase lean muscle tissue

-          A person can burn out from moderate cardio

-          Repetitive cardio may lead to overuse injuries

-          Repetitive cardio may lead to muscle imbalances

-          Adaptation becomes a negative thing

-          Hormones can be affected negatively

These are just a few of the things that can happen with traditional cardio.  Every effort should be made to increase strength to body weight ratios versus just putting time in the gym.  Any program should have an emphasis on getting stronger, moving better, and increasing the amount of work done in a short amount of time10-40 minutes.

1. Recovery and intensity is misunderstood

Just because a person loses weight on a program or plan does not mean the long term success will be there.  For example, if a person went to a controlled environment and they had to train like a world class athlete the results might be great at first.  Eventually burn out, fatigue, and/or injury would lead to worse results.  The average person should not train at a high intensity every day and many would benefit from training less BUT with higher intensity.  Gradual progression in intensity over years will always be better than the person who tries to become a fitness model in two weeks by destroying their body in the gym.

Recovery is taking time off from the gym or going easy.  Some examples of ways to continually train harder are

-           Foam rolling

-          Yoga and stretching

-          Low intensity cardio done for recovery NOT weight loss

-          Walking

-          Sleep 7-10 hours a night

-          Supportive nutrition (more on that later)

-          Prayer, meditation, visualization, and relaxation

-          Whatever is calming and helpful for you

1.  Nutrition is misunderstood

When it comes to training harder and more intense nutrition is a vital component for success.  And if the theory is to train harder and better a person must get stronger and more fit we all need to eat well.  Many times people will come to me saying they eat well.  And they might be eating good but not properly to tone up and improve on their bodies and fitness.

-           Carbohydrates should usually be lowered

-          Protein should usually be increased

-          Supplementation should be used many times

-          Eating well 70-90% seems to be the best way for most people

-          Good fats make for a healthy fit life

-          A person can eat their way out of any exercise program

-          An awareness is of utmost importance for results

So here are the top ten things you can do today

1.  Learn about the Paleo style of dieting invest in the Meal Movement
2. Find a quality fitness program and be accountable for a long period of time (hint not a few months)
3. Focus on getting stress levels down by recovery and relaxation
4. Drink half your bodyweight in water (example 150lbs 75 ounces)
5. Cut back on all bad carbs, sugars, diet sodas, and so on.
6. Use light cardio for recovery not fat loss and performance
7. Use strength per pound of bodyweight as the main indicator for progress
8. Sign up for my free newsletter  with 52 weekly tips delivered to you for FREE
9. Be held accountable to someone and preferably a large group of people
10. Work like you want it tomorrow but understand it will take longer

Jeremy Belter – Express Fitness Camps
jeremy@jeremybelter.com

To learn even more about Jeremy visit his website at: http://www.expressfitnesscamps.com/

Here are the top 3 reasons you need asparagus in your life.
1- Fighting Anti-Aging
None of us are getting any younger, so why not try and combat Father Time with this green superhero. Asparagus is full of vitamin A, potassium and glutathione – which is an amino acid compound with strong antioxidant properties. Antioxidants are crucial in the fight against aging –they also protect cells from free radicals.

2. Doing it BIG with Detox
Asparagus has over 280 milligrams of potassium per cup. Why is that important? Potassium has been known to reduce belly fat, this reason alone should send you to the store in search of the mighty green stalks. The sodium content of asparagus is almost nothing, making it a “NO” bloat food and with zero fat and only 40 calories per cup it’s a great addition to any meal. It truly is the ultimate detox food.

3. Fighting with Folate
When it comes to protecting yourself from Cancer –you can never have enough armor in the fight. Folate is your firepower – asparagus is high in folate –which is known to be an important weapon in the fight with Cancer. Folate is also great for reducing inflammation and pain, as well as reducing the risk of heart disease.

So what we know now – asparagus helps reduce pain, inflammation, fights cancer, heart disease, is pumped full of antioxidants, and is rich in vitamin K, vitamin A, folate, potassium, high in fiber, with zero sodium and fat. Not to mention it tastes amazing, are you sold yet?

Kick Ass Today - Jeremy Scott -Prolab Sponsored Athlete - www.jeremyscottfitness.com

Photo Credit: James Patrick – http://www.jamesmpatrick.com/

What are they?

 BCAA’s, also known as branch-chain amino acids, are “the building blocks” of the body and here is why.

When protein is entered into the body it is broken down into organic compounds called amino acids.  The first type of amino acid is called essential, which cannot be produced from other substances or other amino acids and therefore must be consumed in food. There are a total of 9 essential amino acids.  The second amino acid group is called nonessential which means that it can be produced in the body and therefore does not necessarily need to be consumed.  There are a total of 22 amino acids. Now here is where BCAA’s come into play.

 BCAA’s are three essential amino acids, (meaning they have to be consumed in some form) and they are leucine, isoleucine, and valine. Make note of this. BCCA’s are broken down by the muscles as an energy source as compared to the other amino acids which are broken down by the liver. This is extremely important for athletes trying to build muscles and on top of that these three amino acids compose about 1/3 of the bodies skeletal muscle tissue.

Why do you need them?

 There are many reasons why you need to incorporate BCAA’s into your workouts. First, BCAA’s promote protein synthesis (the process in which cells construct protein) and second, they have an anti-catabolic effect by favoring better testosterone/cortisol ratios. Testosterone/cortisol levels is a whole other topic to cover as high cortisol levels are linked to heart disease and increased body fat.

Another reason is they decrease body fat and prevent muscle fatigue during exercise and lastly, using BCAA’s during workouts can decrease post-workout soreness.

So when do you take BCAA’s?

I take my BCAA’s right before (as I’m going to the gym and before I start lifting) and during my training.  For me it’s a comfort thing and I feel more productive when working out. You can’t go wrong taking them in a pre workout combination or a post workout combination. Like everything, this is just a portion of your training repertoire and to see the most significant results your diet needs to be the number 1 priority! Be patient, push yourself and train hard!

 References:

http://www.charlespoliquin.com/ArticlesMultimedia/Articles/Article/281/The_Best_Workout_Supplement_Just_Got_Better.aspx

http://www.exrx.net/Nutrition/Supplements/BCAA.html

Jason has worked with everyone under the sun in the sports and fitness industry shooting photos and filming videos for the likes of Jay Cutler, Karl Malone, Ronnie Coleman, Phil Heath, and the list goes on and on.

I was fortunate enough to have some free time and create some images and videos hopefully you guys will be seeing later on this year. Below is a little sample from the day, with a ton more step-by-step workouts and images coming later in 2012.

Jason Ellis with Jeremy Scott Fitness Preview Workout Shoot

I just want to say thanks for the kick ass time in Newport, a real all around professional when it comes to fitness photo and videos – I look forward to working with you again in the near future my friend on various projects and I wish you the best as the New Year begins!!! 

Kick Ass – Jeremy Scott – Prolab Sponsored Athlete – www.jeremyscottfitness.com