I sincerely care about you and your health and fitness. I want to see you reach your weight loss and fitness goals and want to provide a way for you to make this your BEST year ever!

If you have not been able to train with us due to financial reasons, please consider our GOLD Level 2x/Week membership. For only $99/month with a 12-month agreement – OR – $119/month with a 3-month agreement, you can make wonderful progress toward your fitness goals in 2012. (You can see all our membership rates here —–> UFR Membership Options!)

With two sessions per week, you can increase strength, lose fat, improve your conditioning and injury-proof your body provided you train hard, not miss sessions, follow our “protein, produce and water” nutritional guidelines and get in some other physical activity a few times during the week. You can take part in any activities you enjoy a couple times each week in addition to two of our high-intensity total-body metabolic training sessions such as Zumba, mountain biking, running, swimming, soccer, ultimate Frisbee, recreational sports, playing with the dog or your children, and even walking.

We also offer our new Mud Run Training Class that also runs 2x/Week (Tuesday and Thursday at 6pm). This means you can take this class even if you’re not a member of Underground Fitness Revolution and just want to train for these types of mud run events throughout the year. You can also add these classes to our regular memberships for a discounted rate.

In addition, you can take these Mud Run Training classes 2x/Week as your main training sessions each week to develop strength, speed, explosiveness, power, conditioning and fat loss since it is offered on a month-to-month basis for only $99/month (perfect for someone on a budget and able to make two sessions each week). The mud run classes run January – April and August – November. There are no Mud Run Training classes during the months of May, June, July and December.

If $99/month is not possible, at least consider our Bootcamp-to-Go program. For only $49/month, you’ll receive digital audio and video files that you can download to your computer, video iPod/mp4 player or iPhone/Smartphone so you can crank it anywhere! The Bootcamp-to-Go program provides two body-weight and two equipment-based workouts each month. This way, you can train at home or in the gym with little-to-no equipment so you never have to miss a workout session. The audio files are the same types of audio tracks we use at Underground Fitness Revolution and the video files show you all the exercises and level 1, 2 and 3 progressions.

In addition to the audio and digital files that tell you and show you exactly what to do, you’ll get a PDF cheat sheet that maps out the training for each month so you can take it anywhere – home, gym, vacation, travel, hotel gym, etc. Bootcamp-to-Go also includes weekly email support.

The Bootcamp-to-Go program DOES NOT include monthly training sessions to Underground Fitness Revolution. However, if you would like to add sessions to this program, you can for $20 per session. If you would like one session per month, it would be be $69/month. For two sessions each month, it would be $89/month and for three sessions each month (1 per week if you choose), it would be $109/month (+ tax).

Don’t let finances prevent you from improving your health and fitness! If it’s important to you, find a way to make it happen. The GOLD Level 2x/Week membership, our Mud Run Training class and the Bootcamp-to-Go program are designed to be affordable and produce better results than going to the gym and trying to do it on your own. Our Mud Run Training Class and our Bootcamp-to-Go program are monthly programs with no minimum commitment and you can cancel anytime.

I’m sure you’ll enjoy some of the upgrades we’ve made to Underground Fitness Revolution, and I can’t wait to have you involved and reaching your fitness goals. Contact us by email or call me at 352.682.3310 to get started in time for our next phase of training that begins Monday, January 30, 2012.

Make a commitment to improve your health and fitness and make 2012 your best year ever!

Your Friend and Fitness Coach,

Nate

P.S. - To accelerate your results, we now offer fully-prepared healthy and delicious meals delivered directly to your door through our Meal Movement program. You can save $20-$50 of all meal packages if you order through our link. You don’t have to be a member of Underground Fitness Revolution to order these meals. Feel free to send the link to friends, family and co-workers and achieve your weight loss goals with nothing more than eating the meals and walking! However, you can accelerate your results with our high-intensity total-body metabolic workouts. Here’s the link to order from and get a discount:

Click Here ——> http://tinyurl.com/GreatTasteSmallWaist

We’re currently offering $40 off on all Meal Movement packages if you order by January 31st! That’s less than $14/day for breakfast, lunch, dinner and 2 snacks/day for four weeks (28 days)! Save that link to get future discounts through us.

It’s the new year and a lot of people are “planning” to drop some weight. Maybe you’re one of those people. There’s nothing wrong with that.

But here’s the major problem:

Approximately 99 percent of people will fail miserably because they’re missing one of the TWO critical fat loss ingredients – either a proper nutritional plan or an intense total-body metabolic training program.

Perhaps you’ve gone on a “diet” before – you reduced your calorie intake, you ate “healthier” foods, but you didn’t pair it with an intense total-body metabolic exercise program.

At best, that approach leads to losing a lot of water, a little fat, and quite a bit of muscle. In the end, you look “smaller,” but still flabby (skinny fat). And you leave your metabolism so messed up that the weight comes piling back on (usually faster than it came off and more than you lost).

Dieting without exercise does NOT work. Unfortunately, there will be a lot of people who re-learn that lesson yet again this month.

And then there will be those who renew their gym membership or hire a personal trainer and get excited about starting an exercise program, but they won’t really do much about their nutrition. Maybe they’ll try to “watch what they eat,” but nothing specific, nothing proven, nothing structured. In the end, they’ll wind up wasting a lot of hours in the gym only to quit a few weeks later due to the lack of results.

Exercise without nutrition does NOT work.

The bottom line is that in order for you to achieve REAL results that actually have a visual impact on the way your body looks (and not just the scale), you absolutely MUST combine a proper nutritional plan and intense total-body metabolic resistance training. If you don’t, you will fail.

And to ensure you DO NOT fail, below is some great nutrition and exercise information to ensure you start off 2012 with a bang:

Use these meals to lose weight the right way ($40 discount automatically applied to your order) —-> Meal Movement!

Join one of our training programs or Bootcamp-To-Go program —-> UFR Memberships, Mud Run Training – OR – Bootcamp-To-Go!

If you have any questions, let us know.

Crank it!

Nate & Jessica

Many of you who have been following me via facebook might have noticed that every night last week I posted some sort of delicious late night snack. I received a few emails about recipes and wanting to know how we could get away with eating “sweet” stuff so late. So today I thought I would provide a little insight and let you in on my “secret.”

I am sure you all have heard the rule a million times that you should never eat after 7pm (or 6pm, or 8pm or whatever time someone decides to make it).

When rules don’t make sense to me, I simply choose not to follow them (unless, of course, those “rules” are “laws”…not really into the whole illegal activity thing).

But as far as the whole “no eating after 7pm” nonsense goes, I break that one just about every day.

And so should you.

Here’s why:

Most general rules of thumb in the fitness world are oversimplifications and the whole “Don’t eat after X o’clock” is no exception.

The recommendation is based on the idea that metabolism slows in the evening hours as you prepare for bed, and eating during this time should be avoided so as not to have those calories stored as fat.

Makes sense, but again, oversimplified.

What we really want to avoid in the evening are foods that cause insulin to rise, specifically sugar and carbohydrates.

First, when blood insulin levels rise, fat burning takes a dive and a “storage” environment is created within the body. This is a good thing after exercise or after an overnight fast to allow the body to “refuel,” but not so good when metabolism is falling off in the evening hours.

Second, something called insulin sensitivity drops drastically in the evening, which simply means that your body is not as responsive to insulin at night as it is during the day. When insulin sensitivity is low, carbohydrates are easily stored as fat.

So with that being said, we can see why eating carbohydrates late at night isn’t a smart move, but that doesn’t mean we can’t or shouldn’t eat anything.

What should you eat to curb late-night cravings and support muscle tissue maintenance as you sleep? Simple: a small meal consisting of mostly slow-digesting protein and fibrous green veggies within a couple hours of bed works best.

Animal protein (chicken, fish, beef, etc.) are great choices for a late night meal, as is something like cottage cheese or Greek yogurt. Both digest slowly over time, providing a mild, but steady influx of nutrients to muscle throughout the night, all while not interfering with your insulin levels.

In addition to slower digesting protein, whey protein is also a good choice for evening snacks. Although it digests at a faster rate, it is still great for muscle repair and keeps you from eating sugar and carbohydrates (cereal, ice cream, Twinkies, cookies, etc.).

Here is a recipe for one of my favorite late night snacks. It’s protein packed and will leave you full, and satisfy that sweet tooth.

Protein Pumpkin Pie Shake

Ingredients:
1 scoop Vanilla Prograde Protein Powder
½ cup canned pumpkin
¼ tsp. cinnamon
1 tbsp. walnuts
1 tsp. (1 pack) Truvia
¾ cup original almond milk
4-5 ice cubes

Instructions:
Blend, Pour into a glass, and enjoy a (seemingly) sinful taste of dessert!

Nutritional Information:
Protein:  25g
Calories:  265
Carbs: 25g
Sugar: 13g

 

Eat Healthy! Get Fit! Be Fabulous!

Jessica & Nate

Start the New Year achieving your weight loss goals with real RESULTS!

You may have heard through Facebook or our web site that we now offer fully prepared, cooked, healthy and delicious meals delivered directly to your door so you just have to “heat and eat” your way to weight loss. The meals are delicious and many of our members are now using them to achieve their weight loss goals.

As I tell all my clients, you can NOT out train your diet! Nutrition is the number one factor to your weight loss success. You must eat the right foods and the right portion sizes to lose weight. The Meal Movement plan makes this possible with the correct ratio of nutrients and portion sizes without all the unnecessary sugar, processed carbs, fillers and other junk!

If you would like to accelerate your weight loss results and start 2012 with a bang, here’s your chance to get $40 off any of the Meal Movement packages. Dedicate 8 weeks to following the program and meals exactly, and you will be amazed at your progress when combined only with WALKING. But you can certainly accelerate your results with our high-intensity total-body metabolic workouts.

You must order no later than Tuesday, January 31 by 8:00pm to get the automatic $40 discount on your order. The discount will show up after you have selected all your food and go to the “checkout” section.

You DO NOT have to be a member of Underground Fitness Revolution to order these meals. Anyone can order them, but you must use my link to receive discounts. Feel free to forward this to friends, co-workers or family members. My trainer ID (should you call and place an order rather than using my link online) is: 3329 (you will need this to get my discounts if you place your order by phone)

My favorite meals include the following:

Breakfast:

Western Omelette with Beef Patty

Western Omelette with Maple Patty

The others are good, but those are my personal favorites!

 

Lunch and Dinners:

All the beef options (angus burgers – awesome!, meatballs, cheeseburger sticks, smoked brisket – awesome!!!, fajita steak strips – very peppery)

All the chicken sticks (Bacon & Cheddar, Zesty Italian, Chipolte – very spicy, Buffalo Ranch – spicy, Monterey Jack)

Teriyaki Grilled Chicken Breast

Mesquite Grilled Chicken Breast

Marinara Italian Style Chicken Breast – a little spicy

Buffalo Red Pepper Breaded Chicken – spicy!

Italian Grilled Chicken Breast

Roiteisserie Chicken Breast

Caliente! Breaded Chicken – spicy!

Although I like the chicken sausages (many of them taste really good), the portion size is small (only one sausage). Otherwise, feel free to get them if you don’t mind only eating one as a lunch or dinner option. The best ones are Italian flavor, Spinach and Asiago, and Mozzarella Roasted Garlic. I didn’t care for the apple and smoked chicken sausage but other members like them.

 

Veggies:

Pretty much ALL of them are great. My favorites include the following which also have a good portion size:

Broccoli

Brussel Sprouts

Green Beans

Normandy Blend

Green Zuchini

Bermuda Blend

Caribbean Blend

Antigua Blend

Mediteranean Blend

Italian Blend

Scandanavian Blend

Riviera Blend

Asparagus

Snacks:

I’ve found that some are better than others. Some fill you up and have a good portion size. Others (like the cheese sticks and monterey jack cheese squares) have a very small portion size (1 piece per snack) and don’t satisfy you.

These are the most filling and best tasting snacks in my opinion:

Cocoa Covered Almonds – The BEST!!!

Sunflower Seeds – one of the most filling

Pistachio Nuts

Roasted Almonds (The BBQ and Smoked Almonds are good but salty – order 1-2 of each to try them out if you like)

Salami Sticks

Beef & Cheese Sticks

For the snacks, you get two per day. If you order any of the nuts or sunflower seeds, you get a 3oz bag. That three-ounce bag is TWO snacks. So you need to divide them in half and have one per snack (not the whole bag per snack).

With the Salami Sticks and Beef & Cheese sticks, each package contains two sticks and that’s ONE snack. So if you only order one set of Salami or Beef & Cheese sticks, you actually get TWO packages (one per snack, two snacks per day).

For all the meals and snacks, you are limited to a maximum of 10 of each item. I like to get 10 of some items because they taste good and I eat them often. For the snacks, I get 10 packs of the Cocoa Almonds, 10 packs of the Sunflower Seeds and then get the remaining 8 items with a mix of Salami Sticks and Beef & Cheese sticks. I bought Pistachios at Sam’s, so I have those as well.

Here’s the link to place your order for this full package (28 days of meals/snacks – first four weeks) with the $40 discount: Meal Movement!

Want to know more about Meal Movement? Watch the video below!

Let me know if you have any questions.

Crank it!

Nate & Jessica