Valid through this Friday only!

3 month boot camp membership - $55.00 a month at $165.00 ($300.00 for two family members)
6 month boot camp membership - $50.00 a month at $300.00 ($540.00 for two family members)
12 month boot camp membership - $40.00 a month at $480.00 ($840.00 for two family members)

Limited to purchase as a 3 month, 6 month or 12 month membership only.

Purchase 10 private sessions and receive 3 free private sessions!  Limit of 3 free sessions per customer with previously mentioned purchase.

Contact Nick for gift card info at nbeakas@gmail.com or 419 205 6609

Condiments such as BBQ sauce, ketchup, mayo, among many other fat and sugar filled dressings can really hold us back when it comes to attaining and maintaining a lean physique.

This is one of my favorite places to get some unique spices that can really jazz up a meal or a snack from eggs to veggies to pop corn to meats.  Hell, anything you might want to season.  My personal favorites are Arizona Jalapeno, chipotle, and smoked garlic chipotle, along with jalapeno cheddar.  I see that have scorpion pepper infused salt, which sounds insane.  Can't wait to give that a try next!

Check it out!

http://anthonyspices.com/order.htm

Planks are one of the most effective exercises for building a strong core and body.  They're also one of the most commonly, poorly executed exercises.  How can you tell your plank needs work without someone telling you?

-Your feet keep slipping.  This is gravity's way of telling you your butt is too high and you need to bring it down.
-You don't feel anything in your abs.  You should engage your core during your plank.  It's hard to have poor form while doing so, but if you don't feel anything in your abs, drop your butt down until you feel it hit your abs.
-Your lower back hurts.  Most likely, your back and butt are sagging.  In this case, pick your butt and hips up until it leaves the back and hits the core.
-You can see your feet.  You should have a neutral head/neck.  This means your spine should be straight from your butt all the way up to your head.  People have a tendency to tuck their chin to their chest and look underneath them towards their feet.  This is no good for the neck.  Your eyes should form a line straight down to the ground, directly between your wrists.
-You stress your shoulders.  Your shoulders do play a role in supporting your body, but be careful not to over stress them.  Take a look at where your elbows are.  You elbows should be directly below your shoulders.  If they're in front of you, you need to shift your weight forward.  The same goes for the pushup position.  If your hands are not directly below your shoulders and are in front of you, you need to shift your weight forward until they are in the correct position.

In addition to these signs to pay attention to, always focus on flexing your abs and your glutes (butt).  It's extremely hard to sag your back or stick your butt way up in the air when these muscles are engaged and will help minimize the risk of future back pain. 

The most overlooked muscle builder and fat burner is the cheapest and has the easiest access.  Water.  That's right.  Good old fashioned water.  Here's why along with the many other benefits to stay hydrated.

-when you wake up in the morning, you've gone several hours without eating or drinking.  Your metabolism is slowing down and the only way to give it a quick boost is by breaking the over night fast by eating breakfast and hydrating with a glass of water.  Drinking a tall glass of water in the morning could boost your metabolism by more than 20%.
-water increases the production of blood and muscle cells.  Our muscles are ~79% water.  If they're dehydrated, they'll appear smaller and most importantly, struggle to function with cramps and vulnerability to injury.
-water aids in digestion.  Taking in the proper foods daily isn't always enough.  Many nutrients are water soluble.  A lack of water my cause the body to inefficiently absorb the healthy goodness you're consuming.  Consuming plenty of water throughout the day also aids in maintaining a healthy digestive track.
-dehydration is an energy zapper and is a leading cause of the common headache.
-Proper hydration naturally moisturizes our skin and minimizes the appearance of wrinkles and other blemishes.
-water is needed to carry oxygen and other important nutrients to our organs and cells.
-Speaking of our organs.  If our organs are firing properly, they can better do their job to take care of our body as well as cleanse itself.  This of course means an elevated metabolism and the likelihood to burn more fat.
-it's a natural joint lubricator and helps reduce inflammation.
-water helps keep our breath fresh.

How are those for some good reasons to stay hydrated?  I can't stress it enough... if you're thirsty, you're already dehydrated.  Be proactive.  Start the day off right with a tall glass of water and continue to sip on some water throughout the day.  The easiest way to do that is carry a nice Nalgene or shaker bottle with you.  Your body will thank you.
 

I need your Christmas party feedback for 12/12! I thought it'd be fun to do a 2 part party this year, starting with knockerball. It looks like a lot of fun! Check it out here: https://youtu.be/Q14o1746tI4
It's $25 per person and we'll find a field to play on here in the burg. We'll look to do this around 11 or 12 mid day. Let me know asap and I'll look to make the reservation at the end of this week. If there's no interest, we'll skip it.
Part 2 (or the only part if we skip knockerball), will be appetizers and drinks at Stella's in Perrysburg in the evening where we can hang and laugh about the earlier events. This would also give others a channce to join us who are unable to partake in the game. Spouses welcome as well! Official time tbd (6ish? Enough time to shower and relax after knockerball). This would be a cash bar.

RSVP to me at the gym, text message, phone call, or nbeakas@gmail.com.

Today's song immediately takes off with buzzing, foot stomping and head banging guitars with the appropriate backing drums.

Honest Man by The Gracious Few has been a workout favorite for more than a few years now.  If they sound familiar, you may be picking up on the powerful vocals of Kevin Martin of Candlebox.  Music provided by a Candlebox guitarist and the rest of other 90's band, Live, minus their lead singer.

The groundwork is quickly laid with the lyrics "with a riot in mind comes angry young man. With a stone from the pavement comes an army of unrest."  There's a sense of anger.  There's intensity.  There's a need to reclaim one's self.  And isn't that what a gratifying session at the gym entails?  Channeling our dark side, finding a release, and staking a claim to our betterment?
 

A snack I enjoy from time to time that you also see on my counter top from time to time is a bag of goji berries.  From a taste stand point, I like that they taste similar to raisins.  But their positives extend well beyond that.

Goji berries also contain a great variety of nutrients. 

-They're rich in iron.  Iron is key to red blood cell production allowing for proper oxygen delivery to our organs.  Iron also plays a vital role in our muscular function.  Our muscles need iron for oxygen and proper function and elasticity.  If they aren't functioning properly, you're not building functional strength.

-Much like many other red skinned fruits, they help reduce inflammation.

-They're rich in potassium.  Bananas, which are high in carbs and not an ideal fruit for weight loss, have 13% of the necessary potassium for the day. Goji berries, however, have 24%.  Potassium helps our bodies build protein (muscle), assists in proper functioning of the heart and kidneys, and keep our skin moisturized.  Potassium also aids in minimizing cramps in our muscles.

-They build immunity with a great dose of vitamin C.

-They contain healthy fats. 

-They're good for our eyes with a heavy dose of beta carotene.

-They contain 18 different amino acids.  Amino acids, being the building blocks of protein, playing a key part in building muscle.

-18% of the daily necessary intake for zinc.  Males use zinc to build and maintain testosterone levels.

-3 grams of fiber.

There aren't many foods that offer so many nutrients and health benefits like the goji berry.  And that's why it's classified as a "super food".

Give it a shot!  You just might add another healthy snack to your arsenal to help keep you on track!

Music often serves as a motivator during workouts.  It helps us channel our feelings in a moment into an unexplainable release.  We still need to be able to push ourselves without the aid of an external source, because in the end, that's where true drive comes from.  But there's absolutely nothing wrong with harnessing the power of hard hitting drums, shredding guitars, thumping bass, or raw energy.

Today, my pick for music Monday is Tragedy + Time by Rise Against.  Some of you may know this from a highlight video I made about a year ago.  From the get go, there's an upbeat, positive drive.  But further beneath is something many of us can relate to. Fighting through the hardest of times to find light again.

Lines like "when faced with tragedy, we come alive or come undone" and "nothing matters when the pain is all but gone.  When you are finally awake.  Despite the overwhelming odds, tomorrow came" further drive home the thought that we all struggle with darkness at some point in our lives.  But getting past it is not insurmountable.  We are resilient.  We are strong.  And we can get through the ugliest of times and live a happy life.

Whatever you're going through, no matter how hard it is and how bad you feel, know that it's okay to ask for help. Life  too often serves us some of the most unimaginable pains.  I'd be willing to bet the house a lot more people care about you than you'll ever know.  Not only that, they can relate.  Hell, look at the people at NBPTS.... we've become more than a community and became a family.  I witness positive energy, encouragement and love daily.  Take full advantage of that opportunity to surround yourself with such people.  It's a daily difference maker. 

Find a release.  This song is relatable.  Workouts allow you to release your negative energy and boost self confidence.  Put the two together.  That can be pretty powerful.

https://www.youtube.com/watch?v=K2YgwN6P_7E