Thursday, April 16, 2015

Do Carbs Make You Fat?

A couple of days ago I was talking with a boot camper who was really confused about carbohydrates.

Frankly, it's easy to see why.

For years the popular diets encouraged us to eliminate carbs or at the least to minimize them.

These diets were essentially telling us that 'carbs make us fat'!


Yes, they certainly can add to our waistline, if we eat too many (but that's true anytime we eat more calories than we burn).

Carbohydrates truly are incredible for you ...

... or they can be terribly bad for you.

An apple is a carbohydrate. Strawberries, blueberries, and every other piece of fruit and vegetable are carbohydrates.

So are soda, cookies, cakes, and pastries.

There is obviously a big difference among those.

Think of your muscles like the engine in your car. And carbohydrates like the gas that fuels your engine.

Your engine requires gas if you want to drive. Likewise, your muscles require carbs if they want to move.

If your car just sat in the garage and was never used, it wouldn't need gas. But the more you drive it, the more gas you need.

The more you move, the more carbohydrates you need. Hence the reason I like to say "earn your carbs." Earn them through physical activity.

And the key is that most of them should come from fruits and veggies -- that's how you get to the levels recommended -- on Friday we issued a challenge for 5 per day, but if you REALLY want to see results, 5 is a minimum and 10/day is ideal (fruits & veggies combined).

Make sense?

And one more thing...bleached, enriched & processed carbs, when you eat them, it's like putting regular unleaded gas into a high performance sports car that requires premium unleaded.

Our bodies truly are high performance machines. Yes, they will run on junk fuel, but you'll need MORE of it (leading to too many calories), and our bodies won't respond well on the bad fuel.  Just like that Porsche won't perform optimally on crappy gasoline.

Put the right fuel into your body, and you feel great, you experience optimal energy, reduced stress, and function at your peak capacity!

So, stock up on fruits, veggies, 100% whole grains, and you'll be ready to take on the world!

Want a simple tip to eating the right carbs?

Strive to put foods in your body that contain 5 ingredients or less.

  • Apple = 1 ingredient.
  • Peach = 1 ingredient.
  • Spinach = 1 ingredient
  • Broccoli, mushrooms, peppers, banana, grapes all have 1 ingredient.
  • Quaker 100% Whole Grain Oatmeal = 1 ingredient. 100% whole grain rolled oats.

On the other hand, if you eat a Krispy Kreme doughnut, you'd get a whooping 61 ingredients, here they are:

1. Enriched white flour contains 2. bleached white flour, 3. Niacin, 4. Reduced Iron, 5. Thiamine Mononitrate, 6. Riboflavin, 7. Folic Acid, 8. Dextrose, 9.Vegetable Shortening (Partially Hydrogenated Soybean and/or Cottonseed Oil) 10. Water, 11. Sugar, 12. Soy 13. Flour, 14. Egg Yolks, 15. Vital Wheat Gluten , 16. Yeast, 17. Nonfat Milk, 18. Yeast Nutrients, 19. Calcium Sulfate, 20. Ammonium Sulfate, 21. Dough Conditioners, 22. Calcium Dioxide, 23. Monocalcium Phosphate, 24. Dicalcium Phosphate, 25. Diammonium Phosphate, 26. Sodium Stearoyl-2-Lactylate, 27. Whey, 28. Starch, 29. Ascorbic Acid, 30. Sodium Bicarbonate, 31. Calcium Carbonate 32. Salt, 33. Monoglycerides 34. Diglycerides, 35. Lecithin, 36. Calcium Propionate (Preservative) 37. Cellulose Gum, 38. Malted Barley Flour , 39. Natural Flavors 40. Artificial Flavors , 41. Enzymes, 42. Sodium, 43. Caseinate, 44. Corn Maltodextrin, 45. Corn Syrup Solids and 46. BHT (to Help Protect Flavor). Glaze Contains: 47. Sugar, 48. Water, 49. Corn Starch, 50. Calcium Carbonate, 51. Calcium Sulfate, 52. Agar, 53. Dextrose, 54.Locust Bean Gum, 55. Disodium Phosphate, 56. Sorbitan 57. Monostearate, 58. Mono- and 59. Diglycerides, 60. Artificial Flavor , and 61 Salt.

Five ingredients or less will eliminate the garbage food, help you feel great, and lead to the results you're after MUCH faster!

Brian Calkins

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HealthStyle Fitness, Inc. | 4700 Smith Road Suite C, Cincinnati, OH 45212 | 513-407-4665, x-105 |

Tuesday, April 7, 2015

Now Hiring Boot Camp Instructors

Adventure Boot Camp is looking to add two part-time All-Star Human Beings to our team of All-Star Instructors. 

You don’t need a certification to start (we’ll help you get that).

You don’t need experience (we’ll provide that in your training).

You don’t need to be a crazy, obsessed fitness freakazoid!  No, normal everyday All-Star Human Beings are just fine.    

You just need to be an awesome person who wants to join an awesome team.  We’ll help you with the rest!

Adventure Boot Camp All-Star Instructors all have the following in common.  They …

  • Wake up at 4am excited to make an IMPACT in on the women of Adventure Boot Camp!
  • Deliver their BEST, regardless of what else is going on in their life.
  • Are driven NOT by the paycheck, but rewarded through the difference they make every day in the lives of women they touch!
  • Love helping others, and love to help women become their best!
  • Understand that opportunity to live your passion only comes through work and dedication.
  • They didn’t have experience or certifications when they started either.  

If you feel you’d be a GREAT teammate on an All-Star team, fill out the Adventure Boot Camp Instructor Application online here: and take the next step!

Please share with anyone else you think would make a GREAT addition to our team of All-Stars!  Thank you!

Brian Calkins



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HealthStyle Fitness, Inc. | 4700 Smith Road, Suite C, Cincinnati, OH 45212 | 513-407-4665 |


Thursday, April 2, 2015

Coming up: Density Training

Today I want to introduce a training concept that we'll be using over the next few months – density training.

Now, density DOES NOT mean a training approach that leads to making the muscles, or any part of the body, more "dense" – so let's clear that up right away.

IN it's simplest definition, density training means that we manipulate a couple of training variables over time to increase the amount of work you can do in a given time period … OR … enhance your ability to do the SAME amount of work in a shorter time period

Here are two examples that might make sense:

Let's say 2 years ago you started running on a regular basis.  After several months you worked your way up to a 60 minute "long run".  Your first long run you covered 5 miles.  Overtime, with progressive training, you can now cover 7.5 miles in 60 minutes.   Now you can do MORE work in the SAME amount of time.  That's good!

Using the same scenario, you can ALSO now run 5 miles in 40 minutes, when it used to take you 60 minutes.  This too is a really good thing … you covered the SAME distance (work load) in 50% less time

In addition to improving performance, density training allows us to improve calorie burn during exercise, as well as post exercise.  It allows for significant better muscle definition.  And it's a tremendous fat burning mechanism.

Starting on April 27th, as we move outdoors for ABC, we will be incorporating a FUN hybrid density training approach to continually confuse your muscles, allowing you to make great progress.  We'll be setting up density training as a way for you to establish some mini-goals within each 4-week camp session, helping you stay on track from workout to workout, and stimulating your improvement, week after week.

To get ready, set a BIG, IMPORTANT, COMPELLING goal for the May, June and July camp sessions … where do YOU want to be on August 1st, 2015?

Your friend in fitness,

Brian Calkins

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HealthStyle Fitness, Inc. | 4700 Smith Road Suite C, Cincinnati, OH 45212 | 513-407-4665, x-105 |