Well it’s that time of year again- tax season! And if you’re like many folks you may feel increased stress around this time of year.

But you owe it to yourself to keep your stress under control as much as possible.

When your body is subjected to ongoing stress, unhealthy changes occur at the chemical level and these changes can lead to food cravings and weight gain.

How does your body react to stress?

When you experience stress, your body releases a hormone called cortisol. In small amounts, cortisol doesn’t present a huge problem. But when the stress is chronic, such as during the weeks surrounding tax season, the concentration of cortisol in your body
stays elevated with undesirable results.

This can cause you to crave bad foods such as candy bars and potato chips. And the presence of cortisol will cause many of these extra calories to be stored as abdominal fat- this ain’t good!

You may also find it hard to eat in moderation while stressed, because cortisol can actually interfere with the chemicals in your body that control appetite. That ain’t good either!

But now for the good news…

While you can never get away from all stress, there is much you can do to keep it under control.

Consider the following tips to outsmart stress in your life-

Exercise: You can reduce cortisol levels in your body by exercising. To make the most of your
workout time try metabolic interval training like we do at Tulsa Fitness Systems. But even just doing any regular exercise has been shown to help reduce stress.

Eat Well: During times of stress, fuel your body smartly. Be intentional about eating nourishing
foods such as vegetables, fruits, whole grains, lean protein, nuts, and supplements that have a good balance of protein and fiber. Eating these types of foods will keep your blood sugar level
steady and you’ll be less likely to give in to the cravings that cortisol causes.

Don’t skimp on sleep: By getting at least 7-8 hours of sleep each night you can reduce your cortisol levels by more than half of that of people who get less than six hours! You really can
sleep away stress!

Make time to relax: Taking time to unwind is not a luxury; it is a necessity if you are going to master your stress. Find something that makes you laugh and smile, get a massage or just breathe deeply. Your mind has a profound impact on your body- take advantage of this by finding time to relax every day. I’m a self-pronounced workaholic so I struggle with this one personally myself. But it is very important to find time where you can unwind and totally clear
your head!

Use these stress-busting tips to get you through the 2012 tax season and any other stressful time and kick your stress to the curb!

Of course, if you need some good stress-busting fat burning workouts you’ll get those with us here at Tulsa Fitness Systems!

Several training clients and other people who know me asked me “Clint I thought you were against running so why are you giving tips about running?”

To set the record straight I’m not totally anti-running. I just see lots of people who do too much of it… especially the long, slow stuff and it’s not the best way to get in shape and definitely not the best way to transform your body and burn fat.

But I’m not here to bash running as it does have its benefits and mixing it in along with your strength training program is a great way to get more cardiovascular benefits and burn some extra calories.

But don’t stop resistance training if you want to lose weight and get leaner!

I recently had a client mention they were thinking of getting outside more this summer to do more cardio and cutting back on their strength/resistance training.

Remember these benefits of strength training-

-Increases your metabolism
-Gives you a leaner, more defined appearance
-Builds muscles which will burn more calories, even while you are resting and sleeping
-Increases bone density and helps prevent osteoporosis
-Makes daily activities easier, from working in yard, re-arranging your furniture, climbing stairs, etc
-Improves balance and coordination
-Reduces blood pressure by making your heart stronger
-Decreases blood sugar, which helps prevent insulin resistance (the precursor to diabetes)
-Improves your aerobic capacity: the stronger your muscles, the better your endurance
-Gives you a general feeling of wellness and strength- If you are strong you feel strong
-Makes you a better athlete: there is no substitute for strength!
-Prevents the weak, frail “skinny-fat” look
-Raises your energy level. More muscle means less effort exerted and the more energy you have available
-Scientifically shown to create 22% more afterburn than steady-state aerobic exercise does. (Afterburn refers to the fat and calories that your body burns in the hours after you have finished your workout)

Still tempted to give up resistance training?

Why is just doing aerobic exercise not enough?

Running or other aerobic exercise is not a replacement for resistance training. There are lots of different resistance exercises that provide many benefits. Aerobic exercise does not deliver the proper force to your bones, muscles and tendons.

In order to build strength and get leaner, you have to properly contract and engage your muscles.

Going out for a run or putting in an hour on the treadmill will not do this sufficiently.

This is not to say that aerobic exercise is not important because it is! But just doesn’t take the place of resistance training. You need both and if you omit one, you do your body a great disservice.

And by the way, if you want the best of both worlds (combining a unique blend of resistance training and cardiovascular training together) that’s exactly what we do at Tulsa Fitness Systems with our cutting-edge training style known as Metabolic Resistance Training. It’s perfect for people who want to get high-energy, upbeat workouts and want to look and feel great!

P.S. Here is the link to where I was just recently a guest on FOX 23 News discussing how to stay cool and hydrated and how to properly cool down after your run. Check out the video clip here-
http://www.fox23.com/mediacenter/local.aspx?videoId=3403284&navCatId=19874

Obesity rates are nothing new, so why are we bringing this issue up now? There is a good reason: March is the annual National Nutrition Month – a reminder to all of us to eat healthy and exercise regularly.

“We all know how important a combination of balanced diet and physical activity is for our health,” notes Clint Howard, a personal trainer & Founder/Director of Tulsa Fitness Systems. “Unfortunately, judging by the number of obese and overweight people in our area and across the country, far too many of us don’t practice good dietary and lifestyle habits.”

In fact, studies indicate that many Americans ignore the healthy nutrition and fitness guidelines. A few years ago, a study by AC Nielsen market research group reported that, even though we are aware of consequences of eating too many foods rich in artery-clogging fat, a staggering 60 million of us continue to consume fast food at least twice a week.

On the fitness front, the findings are alarming as well: last year, U.S. Centers for Disease Control and Prevention reported that only two in 10 Americans get the recommended levels of exercise – at least 30 minutes of brisk activity on most days of the week – while more than a quarter don’t exercise at all.

“Put these numbers together and you will understand why we need to raise awareness of the importance of making good diet and fitness choices for better health and longer life,” Howard points out.

His suggestions for keeping your weight and health in check:

Be aware of how harmful certain foods and ingredients are. For example, too much saturated fat – often found in deep fried foods – sugar and salt, as well as processed meats and refined grains, are neither healthy nor nutritious. “This kind of diet, if consumed regularly, will not only pile on pounds, but also lead to obesity-related illnesses, such as colon cancer, heart disease, and diabetes,” Howard cautions.

Get in the habit of eating whole grains, vegetables, fruits, lean protein, and low-fat dairy products every day, and practice portion control. “Even if you eat mostly healthy foods, big portions and second servings may add on extra calories,” he says.

Exercise! Combination of a sensible diet and regular exercise program is the best way to lose or maintain your weight, build up cardio endurance, strengthen your muscles, improve balance and flexibility, and get many other benefits that will boost your physical and mental health. “Ask your trainer for guidance and advice on how to achieve all these goals through fitness and nutrition,” Howard says.

David Haas
Mesothelioma Cancer Alliance Guest Blogger

Living with cancer can often be trying and difficult. Treatments, such as radiation and chemotherapy, often interfere with patients’ quality of life, and can decrease energy, appetite, body function and mood. Thankfully, many patients can improve the symptoms of cancer and the side effects of treatment with the help of regular exercise.

Physical fitness can provide enormous benefits, both mental and physical for cancer patients. In fact, according to the National Cancer Institute, exercise can significantly improve quality of life for many different types of cancer patients.

Depression and anxiety are often associated with cancer; however, with regular workouts, the symptoms of depression can be significantly reduced. During exercise, mood-enhancing chemicals are released into the body. These chemicals reduce stress and anxiety, improve mood, and also work as natural painkillers. In short, individuals who work out are generally happier and more relaxed than those who choose inactivity.

Weight loss is a major concern for most cancer patients. Chemotherapy and radiation can severely decrease appetite, which often leaves patients malnourished and dehydrated. Lack of proper nutrients and hydration can increase symptoms of cancer and the side-effects of treatment. Regular exercise will increase appetite and thirst, and will help ensure patients to get the recommended intake of calories, vitamins and minerals.

Cancer treatments and medication often lead to a considerable decrease in general body function. Constipation, for example, is a common problem associated with the drugs used to treat cancer, and can leave patients feeling sluggish and uncomfortable. Exercise will help regulate the body and keep it in better working condition, which will lead to better overall health and comfort.

Since overdoing it can lead to health risks like increased blood pressure and exhaustion, it’s recommended for cancer patients to take a slow and steady approach to physical fitness. Ideal workouts for beginners include yoga, walking or swimming. What’s more, common tasks such as gardening and cleaning also burn calories, and can also provide health and wellness benefits. Any type of physical activity that increases heart rate can be considered exercise, which provides many options for patients looking to improve fitness levels.

For patients with certain cancers, such as mesothelioma, shortness of breath can make physical activity a challenge. For these patients, light or moderate exercise is preferred over intense, cardiovascular workouts. Short walks at an easy or moderate pace can increase energy, mood and appetite, and can also improve lung function. Yoga has also been shown to improve breathing, which makes it another great option for lung cancer and mesothelioma patients.

Although exercise isn’t exactly a cure for cancer, it can significantly improve a patient’s general health and well-being. By improving body function, mood, appetite and energy levels, physical fitness can lead to better quality of life for cancer patients. Whether just diagnosed, currently receiving treatment or in remission, deciding to get in shape can be one of the best decisions of a patient’s life.

http://www.cancer.gov/ncicancerbulletin/062910/page5

http://www.mesothelioma.com/treatment/alternative/personal-fitness-and-training.htm

Here are some great tips to help you get started and keep you on track:

Tip #1: Schedule It

To stay consistent you have to figure out the best time to workout that fits your schedule and when you can be most accountable. Sure, you may go on a whim on occasion, but you can’t depend on these spur-of-the-moment trips to help you meet your fitness goals. You need to have a regular scheduled time to workout every week whether it’s at 5:30 a.m., mid-morning, or evening… have it set in stone and make it happen each week.

Tip #2: Bullet Proof Your Body from Pain & Injuries

When starting a workout program one of the biggest fears and frustrations is getting injured. It’s an experience that no one wants to go through, but unfortunately it can happen to any active person or athlete. But many of the common injuries and pain can be prevented with a technique called foam rolling, or self-myofacial release. I was just recently a guest on FOX 23 News discussing this and demonstrating how it works.

You can check out the video clip here-
http://www.fox23.com/mediacenter/local.aspx?videoid=3218858

Tip #3: Always Warm-Up & Stretch Before Exercising

Performing a good warm-up and stretching routine is an important component of overall good health and fitness. A proper warm up safely prepares the body for the increased demands of exercise. Some of the benefits include- increased blood flow through your muscles making them more elastic and ready to be worked, increase range of motion for better movement and form, improved coordination and reaction time, and increased mental focus and concentration. FOX 23 Morning News had me on again as a guest a few days ago as I showed how to properly warm up and stretch, and even “sneak in” some strength training and core/ab work into your warm-up stretching routine.

Check out that recent video clip here-
http://www.fox23.com/mediacenter/local.aspx?videoid=3259405

Tip #4: Stick with It

Once you’ve gotten started you then have to make sure you follow through and stay consistent. Though you may think the benefits of exercising are enough to keep you going strong, you may be wrong. To make it a little easier to stick with your routine, give yourself a goal of sticking with your program three days a week for atleast three months. Once you’ve been at it for that long, it should be cemented into your schedule, making it easier to stick with your plan for the long haul. I was featured on the local morning news a few weeks ago discussing resolutions and goal- setting and how to make them stick.

You can see that recent video clip here-
http://www.fox23.com/mediacenter/local.aspx?videoid=3179290

“Motivation is what gets you started. Habit is what keeps you going.”

Follow these 4 tips above, be sure and watch the video links where I explain in more detail and give live examples and demonstrations, and of course let me know if I can help you in any way!

We just kicked off an 8-week Transformation Contest here at Tulsa Fitness Systems where the winner will receive $500 cash! And we’ve got lots of other prizes up for grabs as well!

We’ve got tons of cool stuff happening now and planned for 2012! And we do currently have a few openings for new training clients in our large group metabolic training sessions as well as our small group sessions.

To get more information just email me at
clint@tulsafitnesssystems.com or call me directly at 918-296-7418.

Your fitness coach,
Clint

Clint Howard, MS is the Founder/Director of Tulsa Fitness Systems located in Tulsa, Oklahoma. Clint has a Bachelors degree in Health & Exercise Science and a Masters degree in Exercise Physiology, both from the University of Oklahoma. Clint is a certified personal trainer through the National Strength & Conditioning Association and American College of Sports Medicine and is also a Certified Boot Camp Instructor through the National Exercise & Sports Trainers Association and a certified golf fitness expert through the Titleist Performance Institute.

Did you know it’s been shown that 92% of all New Year’s Resolutions end in failure!

That means that more than 9 out of 10 people will fail at accomplishing their resolutions in 2012!

The 92% who fail all share a few common mistakes that puts the nail in their coffin before they’ve even begun.

So what does the successful 8% do that the other 92% don’t?

1. Make realistic goals, write them down, review regularly.

I am a huge believer in sitting down and handwriting your goals out. Then keep them visible and review regularly. Also write them in present or positive tenses. Such as I’m going to be 20 lbs lighter by June, etc… You must have a “WHY” for each of your goals. One of the biggest factors for making sure you reach your goals is to have an underlying reason as to why you want to reach this goal.

2. Create both outcome based goals and procedural goals.

Most of us create goals that are outcome based such as ‘I want to make more money”, “I want to lose more weight”, etc. These are strictly based on outcomes. If you set procedural goals as well you will be able to track your progress and reach your outcome goals. If your outcome goal is to lose 20 lbs and drop bodyfat by 15% then you need to set some action steps in place to accomplish this. It won’t magically happen just because you wrote it down. So an action step procedural goal might be to get in 20 workouts per month.

3. Find a support system.

Let’s face it, it is tough to reach your goals and stay internally motivated for the entire year. You will have periods of time that you struggle and find it hard to stay motivated. This is where a great support system comes into play. This can be family, friends, workout partners, or your fitness coaches. Having a built-in support system of coaches, friends and people that know exactly what you are going through and what you’re trying to accomplish makes a huge difference!

FOX 23 News had me on as a guest discussing this topic on goal setting success and you can check it out here- http://www.fox23.com/mediacenter/local.aspx?videoid=3179290

Follow these 3 main tips to help you successfully achieve your fitness resolutions in 2012!

Clint

P.S. In the FOX 23 video clip I also show a look at my recent co-authored international bestselling book “The Fit Formula”. Here is the link again-

http://www.fox23.com/mediacenter/local.aspx?videoid=3179290

Clint Howard, MS is the Founder/Director of Tulsa Fitness Systems located in Tulsa, Oklahoma. Clint has a Bachelors degree in Health & Exercise Science and a Masters degree in Exercise Physiology, both from the University of Oklahoma. Clint is a certified personal trainer through the National Strength & Conditioning Association and American College of Sports Medicine and is also a Certified Boot Camp Instructor through the National Exercise & Sports Trainers Association and a certified golf fitness expert through the Titleist Performance Institute.

Well research has found that exercising regularly (4-5x/week for at least 20 minutes per day) decreases the chances of developing the common cold by 50%!

Exercise kicks in our body’s natural ‘fight or flight’ reflex which scientists believe this activates our immune system and increases our number of natural killer cells by as much as 50% to 300%! This makes our immune system much more efficient and helps attack and destroy viruses that cause colds.

How does this work exactly? Here are 4 ways-

1. Because your respiratory rate (breathing rate) increases, more bacteria and foreign particles are flushed from the lungs.
2. As your heart rate increases immune cells circulate through your body faster which helps you react to and fight off potential infections faster.
3. When you exercise your body temperature rises and many infectious agents cannot survive a shift in even a few degrees (which is why your body generates a fever to fight infection).
4. Sweating helps remove waste products which decreases the amount of infectious agents in your body.

On my recent FOX 23 guest fitness segment I brought with me my “secret weapon” on this topic: my wife, who not only helps me run Tulsa Fitness Systems but is also a pharmacist and “go-to-expert” on exercise and illness.

Here is the link to watch our recent FOX 23 fitness segment on “exercise and colds- what to do and what not to do”
http://www.fox23.com/mediacenter/local.aspx?videoid=3088215

And here are my top 3 cold-fighting tips

1. Exercise regularly
- Exercise has been shown to strengthen the immune system and lower the chances of getting a cold by 50%

2. Get more sleep
– A recent study published in the Archives of Internal Medicine found that people who lost just 2 to 8 percent of their total sleep time (about 10 to 40 minutes for an eight-hour sleeper) had nearly 4x the risk of getting sick compared with those who fell asleep quickly and slept soundly

3. De-stress
- All forms of stress wear down resistance to colds and wreak havoc on your body

And a big question I often get from clients is “should I workout when I’m sick?”

The rule of thumb for exercising while sick is called the above/below-the-neck rule. If your symptoms appear above the neck (runny nose, sneezing, sore throat), then yes, you should be fine working out just don’t push yourself quite as hard as normal until you’re fully recovered. Studies have shown that exercising at a moderate-intensity level does not intensify cold symptoms or compromise the immune system.

If your symptoms are below the neck (diarrhea, intense coughing, vomiting, fever), then it’s recommended you let your illness run its course before resuming exercise.

So follow these tips to help stay fit and feelin’ good this holiday season!
Clint

P.S. Be sure and watch our recent FOX 23 fitness segment where my wife and I discuss these tips along with a few others! Here is the link-
http://www.fox23.com/mediacenter/local.aspx?videoid=3088215

Clint Howard, MS is the Founder/Director of Tulsa Fitness Systems located in Tulsa, Oklahoma. Clint has a Bachelors degree in Health & Exercise Science and a Masters degree in Exercise Physiology, both from the University of Oklahoma. Clint is a certified personal trainer through the National Strength & Conditioning Association and American College of Sports Medicine and is also a Certified Boot Camp Instructor through the National Exercise & Sports Trainers Association and a certified golf fitness expert through the Titleist Performance Institute.

Obese children have an 80% chance of becoming obese adults! That statistic is staggering to me! And as a result they are more at risk for health problems such as high blood pressure and cholesterol which are risk factors for heart disease, type 2 diabetes, stroke, cancer, asthma, and osteoarthritis. And they also have a much greater risk of social and psychological problems such as discrimination and poor self-esteem, which can continue into adulthood.

All this sounds like doom and gloom but the good news is that it’s entirely preventable! Childhood obesity is not based on genetics- it’s simply the result of eating too many calories and not getting enough physical activity. And it’s up to us adults to set good examples and encourage healthy habits.

These healthy habits begin at home- parents have enormous influence over their children’s lifestyles by the examples they set. I’ve got a 4-yr old daughter myself so I know what it’s like being a parent and making sure we’re leading our children in the right direction and being good role models.

On my recent FOX 23 fitness segment a few days ago I discussed these childhood obesity problems and how to best go about preventing them from happening to our kids.

Here is the link to watch the segment-

http://www.fox23.com/mediacenter/local.aspx?videoid=2847489

And here are 5 tips to help keep your children healthy-

1. Be your child’s role model.

If you want your child to have a healthy lifestyle, they must see you doing the same. You can’t tell your child to exercise and eat healthy if you aren’t exercising and eating healthy. If you don’t like preparing healthy meals and eating vegetables, how can you expect your child to like healthy meals and vegetables? The old adage, “practice what you preach”, holds true in this case. You’ll be much more able to help your child eat healthier and lead a more active lifestyle if you are doing it too!

2. Encourage healthy eating habits.

Some examples include vegetables, fruits, whole-grain products, lean meats, poultry, fish, lentils, and beans. Limit sugar-sweetened beverages and soda. Eat meals together- having family meals together helps adolescents eat more fruits, vegetables, and fiber and fewer fatty foods and soft drinks. Offer treats in moderation and on special occasions such as birthday parties, holidays, amusement park trips, and other infrequent occurrences or celebrations.

3. Reduce sedentary time.

In addition to encouraging physical activity, help children avoid too much sedentary time. Although quiet time for reading and homework is fine, limit the time your children watch television, play video games, or surf the web to no more than 2 hours per day. Studies have found a direct correlation between the number of hours of television that children watch and their risk of obesity. Video games and computer usage contribute to the problem as well.

4. Make exercise FUNctional- encourage them to participate in sports and other activities.

Does your child like playing a particular sport or do they enjoy doing some activity? Find out what your child likes doing. Some children enjoy sports, while others would rather do things such as hiking, walking, bicycling, etc. Encourage your child to participate in the sport or do more of the activity they like. Sneak in exercise! If you make working out into a game or play time, kids will be more interested. Dancing, playing ball, family walks, I spy, riding bikes, skipping, crawling, playing tag, and jumping are all good examples. Some examples for older kids are playing sports, jumping rope, playing outside games, relay races, or running obstacle courses.

5. Schedule outdoor play dates with your child.

Most children get bored and sluggish if they are left alone and don’t have other kids to play with. Schedule play dates with your children to get everyone active and spend some quality family time together while being productive.

Be sure and watch my recent FOX 23 fitness segment where I discussed all these tips and gave some other good examples!

Here is the link to the video-

http://www.fox23.com/mediacenter/local.aspx?videoid=2847489

To a healthy and happy family!

Clint

Clint Howard, MS is the Founder/Director of Tulsa Fitness Systems located in Tulsa, Oklahoma. Clint has a Bachelors degree in Health & Exercise Science and a Masters degree in Exercise Physiology, both from the University of Oklahoma. Clint is a certified personal trainer through the National Strength & Conditioning Association and American College of Sports Medicine and is also a Certified Boot Camp Instructor through the National Exercise & Sports Trainers Association and a certified golf fitness expert through the Titleist Performance Institute.

For years now we’ve been conditioned to think that the best way to work your abs is by doing crunches and sit-ups. All the research now shows that these are actually the worst exercises to do for your abs!!

On my recent FOX 23 fitness segment a few days ago I explained my revolutionary anti-crunch approach to achieving six-pack abs, a strong rock-solid core, and how to bulletproof your back from injury. This is a must-see video!

Here is the link to watch it-
http://www.fox23.com/mediacenter/local.aspx?videoid=2808257

The scientific term for your “six-pack” muscles is rectus abdominis and their true function is to prevent hyperextension, not to flex forward such as what happens during a sit-up or crunch.

Doing any type of spinal flexion like crunches or sit ups is harmful to your low back because it compresses the disks in your spine and places devastating loads on the disks in your lower back. So anyone looking to blow out their lower back would probably just want to keep doing crunches and sit-ups!

It’s also now been found that your rectus abdominis (6-pack muscles) are only actually working up to a 30* angle, meaning if you do a sit-up or crunch your abs are only working for 30* of the entire 90* movement then your hip flexors kick in and actually do most of the work during the exercise.

And I don’t think any of us are really trying to build up our hip flexors!

When it comes to results-getting ab training we want to focus first on anti-extension stabilization exercises that really work the deep abdominal muscles and our entire core.

Our abs are made up of several different muscle groups all going different directions and therefore need to be worked with different exercises and worked in all three planes of movement (saggital- front to back, frontal- side to side, and transverse- rotational).

Be sure and watch my recent FOX 23 fitness segment where I explain why to never do crunches or sit-ups and I have my client and fitness model Sheila with me as we demonstrate some cutting-edge 21st century ab training exercises that you can get started on immediately!

Here is the link-
http://www.fox23.com/mediacenter/local.aspx?videoid=2808257

We had a blast doing this segment so be sure and check it out and always feel free to contact me with any questions or comments!

Committed to your success,

Clint

P.S. Stay tuned for a big announcement I’ve got coming soon that’s a follow-up to this fitness segment and blog post. This’ll be revolutionary and you’ll definitely want to know about it!

P.P.S. And hopefully this is not the type of 6-Pack Abs you are trying to obtain:)

Clint Howard, MS is the Founder/Director of Tulsa Fitness Systems located in Tulsa, Oklahoma. Clint has a Bachelors degree in Health & Exercise Science and a Masters degree in Exercise Physiology, both from the University of Oklahoma. Clint is a certified personal trainer through the National Strength & Conditioning Association and American College of Sports Medicine and is also a Certified Boot Camp Instructor through the National Exercise & Sports Trainers Association and a certified golf fitness expert through the Titleist Performance Institute.

This weight gain phenomenon can be seen not only in college students, but is also common in high school and middle school aged students as well.

This common weight gain is related to lifestyle changes, new environment, added stress, different schedule, change in eating patterns, and less time for exercise among other things.

Here is the link to my recent FOX 23 fitness segment where I explain these 3 tips and discuss why students may experience this weight gain. Here is the link-
http://www.fox23.com/mediacenter/local.aspx?videoId=2767071&navCatId=19874

It’s good to know there are several things you can do to combat this weight gain phenomenon. And these tips can apply to anyone, not just students.

TIP #1- Make an eating plan:

ALWAYS eat a balanced breakfast- studies show those who eat a solid, balanced breakfast eat less throughout the day and are more fit. Be careful with carbs! Lay off the processed junk food with no nutritional value and lots of calories. Be a flexible eater- allot yourself 1 or 2 “reward meals” per week where you can enjoy your favorite indulgences in MODERATION, which is the key. Don’t emotionally eat- make sure you’re actually hungry and you’re not over-consuming calories throughout the day. Lay off the booze!

TIP #2- Do quick, high intense, full-body workouts 3-4x per week:

Lots of people either don’t exercise at all or if they do they go to one extreme! Don’t waste your time doing nothing but endless hours of slow-go cardio or spending 1-2 hours in the gym lifting weights for one single body part. Those training methods for overall fitness and fat loss are so old and out-dated they’ve got dust on em’!

Do high-intense, full body metabolic strength circuits for 20-45 minutes for 3-4x week. These types of workouts are time efficient, effective, and scientifically proven to burn 9x more body fat than ordinary exercise… and can elevate metabolism for up to 24-48 hours following the workout.

TIP #3- How to build your own low-cost dorm room/home gym:

Items (less than $100):
- Dumbbells- can find on Craigslist or seconded handed store for cheap ($20-$50)
-Resistance Bands- very versatile and durable,20-$40, can get them here- http://www.1shoppingcart.com/app/?af=1061336
- Medicine Ball- great for core/ab work and low-impact power exercises, any sporting goods store
- Jump Rope- sporting goods store for a few bucks
- Bodyweight- tons of exercises and it’s FREE!

Committed to your success,

Clint

P.S. Be sure and watch this quick video when I was just on FOX23 Daybreak discussing these 3 tips and showing you the dorm room/home gym set up-
http://www.fox23.com/mediacenter/local.aspx?videoId=2767071&navCatId=19874

P.P.S. If you need help with motivation, accountability, or anything fitness or nutrition related feel free to contact me by emailing at clint@tulsafitnesssystems.com or calling my direct line which is 918-296-7418 and I’d be happy to schedule a complimentary consultation to discuss your health and fitness goals.

Clint Howard, MS is the Founder/Director of Tulsa Fitness Systems located in Tulsa, Oklahoma. Clint has a Bachelors degree in Health & Exercise Science and a Masters degree in Exercise Physiology, both from the University of Oklahoma. Clint is a certified personal trainer through the National Strength & Conditioning Association and American College of Sports Medicine and is also a Certified Boot Camp Instructor through the National Exercise & Sports Trainers Association and a certified golf fitness expert through the Titleist Performance Institute.