The Power of the Mind vs. Fat Loss

Leave a Comment

Get your mind right. Thats the only way to successful fat loss. Too many times people harbor negative thoughts that affect their ability to lose fat. Lack of mind control will leave you feeling weak, unmotivated, and without purpose. You must learn to filter out those negative feelings before they manifest into unhealthy behaviors.

While the benefits of consistent physical exercise are clear, we neglect to exercise our minds. My brother and pastor, Tommy Pickens has spoken about the power of the mind and I was listening to one of his cds this morning about your guarding your mind and it moved me to write to you about it.

I understand what he says about your guarding your mind of negative thoughts. Over the years of being a fitness coach I have worked with many emotional eaters that struggled with excess weight and the common denominator was a weakness of the mind. These people are in a battlefield of knowing that shouldn’t eat as much as they do, but negative thoughts are controlling their behaviors and they are losing the battle miserably. They try exercising, but to no avail, they try dieting, but the weight comes back with a vengeance.

Does this sound familiar?

They allowed every negative thought to lead them into overeating which led them to gaining more weight and this only added to the negative thoughts. Work to guard your mind of negative thoughts & feelings. You’re always going to battle with negative feelings, but you can learn to filter them out and win the battle.

A few ways to filter out negative thoughts is to replace those thoughts with positive feelings of thankfulness, being grateful, and developing a better relationship with God.

You must also cut out other negative people in your life who may reinforce the negative feelings you’re already having. Spend more time with people who are going to lift you up, not bring you down.

Wake up each day with the purpose to succeed in all you do. Yes, things won’t be perfect, but that doesn’t mean you can’t be insistent on achieving your purpose. Learn to outweigh the negative feelings in your mind with positive thoughts and feelings. If you have a bad day at work, remember there is always something worse that could be happening. If you have lost a loved one or in the process of losing a loved one you should be celebrating the life they had, not mourning the life that is gone. When turmoil is all around you, don’t surrender.

Continue to fight.

When you win the battle of the mind, you will win the battle of fat loss

P.S. I would love to hear your thoughts on this. Is this familiar to your situation? What do you think? Please leave a comment, I would surely appreciate it.

Also, make sure you subscribe to my newsletter on the website homepage.

Advanced Training Series: Bodyweight Cardio/Core Circuit for Fat Loss

Leave a Comment

Want to burn off some extra fat before summer?

Of course you do!

Well, check out this new video series of some Lean & Sexy Fitcampers doing a circuit of Lunge Runs and Incline Planks with an Arm Lift. This will help you burn a ton of calories as well as tighten your legs, abs, and arms. We did ten seconds of work with 5 seconds of rest between each exercise.

Use it as a finisher after a weight lifting workout or early in the morning for a quick metabolic boost.

Bodyweight Cardio/Core Circuit for Fat Loss

 

Amazing Body, Amazing Life!

 

Ron

What Your Doctor NEVER Told You About Fish Oil

Leave a Comment

This Brand New special report from my partners as Prograde Nutrition unveils the disturbing secrets behind quite possibly the most often Doctor recommended nutritional supplement.
Most people have no clue about the potential dangers swimming around in their bottle of fish oil capsules. That’s about to change when you read this:

http://capstone-performance.getprograde.com/What-Your-Doctor-NEVER-Told-You-About-Fish-Oil.html

This vital health information is so important they’ve made the “What Your Doctor NEVER Told You About Fish Oil” report completely FREE – for the time being.
It is available for download from their secure servers at this link:

http://capstone-performance.getprograde.com/What-Your-Doctor-NEVER-Told-You-About-Fish-Oil.html

Yours in health,
Ron Kusek

This Hormone Will Help You Lose More Fat (Faster, Too)

Leave a Comment

My partners over at Prograde come out with a lot of terrific nutrition articles, but this is definitely one of their best.
It’s also one of the most important articles you can read because it directly impacts your ability to lose fat fast.

http://capstone-performance.getprograde.com/optimal-intake-of-carbs-and-protein.html

Seriously, if your goal is to lose fat then you need to read what the research says about this hormone. This article does a great job of explaining it in easy to understand language.
http:// capstone-performance.getprograde.com/optimal-intake-of-carbs-and-protein.html

Yours in health,
Ron Kusek

Antelope Valley Personal Trainer Shares His Top 2 secrets for Getting Lean & Sexy

Leave a Comment

Ron Kusek is a local Antelope Valley certified fitness professional and boot camp instructor. Today he will share with you his best kept secrets for getting lean and staying lean permanently.

Here is the secret:

Fitness is easy.

What?

Fitness will be simple if you allow it to be. Here’s what you need to do.

Train your body to work together as a unit- By training your whole body rather than individual muscles, you will prime your body to maximize fat loss and lean muscle. After your warm-up, perform this 5 exercise circuit cardio blaster doing each exercise for 30-50 seconds with 10 seconds rest in between each exercise:

-Speed Squats=Squat down as quickly as you can, swinging your arms back, then explode back up while pushing off on your toes. Then drop back down

-Front Planks=Hands to Forearm up and down

-Lunge Runs= Get into a lunge position with your right leg forward and your left arm forward with both elbows bent at 90 degrees. Lunge up and down while forcefully swinging your arms in a running motion.

-Cross body Mountain Climbers= Drop down into a pushup position. You are going to tighten your abs and squeeze your butt tight. While keeping your back straight, pull your right knee towards your left elbow. Extend your leg back out then alternate to the left leg back and forth for the duration of the exercise.

-Run in Place= Don’t trot! Swing your arms forcefully and punch your knees in a rhythmical fashion as fast as you can control.

Repeat this circuit up to four times with a 1 minute recovery between each circuit for an awesome cardio workout.

Eat nutrient rich meals every three hours- Having a small portioned well balanced meal every three hours will turn your body into a fat burning furnace. When you have regular meals every day your body is more likely to shed fat and build and maintain lean muscle. Have some lean protein, whole grains, and vegetables each meal and I can guarantee you’ll lose weight and fat consistently.

Alright, let’s get lean & sexy!

The State of Fitness in the Antelope Valley

Leave a Comment

Local Antelope Valley fitness pro and creator of the Lean & Sexy Ladies Fitcamp Ron Kusek speaks on fitness and the one thing  that has plagued Antelope Valley residents and lets them know how to get lean for life!

As a fitness pro, I spend a lot of time talking to my clients about self sabotage. Self-sabotage has got to be one of the worst things people do to themselves when it comes to getting into ultimate shape. We give in to our temptations with no regard to what it will do to our body, but then we scratch our heads when we gain five pounds.

We give to the donuts sitting in the break room at work. We give to the ice cream our significant other has brought home. We give in to the sweets, the soft drinks, and the high calorie meals at the fast food and sit down restaurants on a daily basis, but we still scratch our heads when we gain ugly fat.

We want the weight off, but yet we still eat the foods that have made overweight and obese. We want to look good, but yet we don’t want to sacrifice our comfort foods in return. We want a great body, a healthy body, but yet we do things that deter us from being healthy, and looking great.

Have you ever asked yourself why? Why do you continously stop yourself from reaching your goals? What can you do stop jumping on the merry-go-round and move forward in reaching your fitness goals?

Here’s my top 2 tips on getting fit and staying fit.

  1. Change Your Mentality on Fitness- Think of fitness as a journey and not a destination. Don’t treat being fit as something you do before a wedding or a cruise. Waiting two months before an event then doing a crash diet and burning yourself out with exercise is only going to make you miserable, and possibly injured. Make fitness a part of your lifestyle if you want to live longer and happier.
  2. Good Nutrition Can Save Your Life- By eating foods that you are supposed eat; things that were made from the soil of the Earth and not in a factory or a lab can improve your health drastically. Focus on eating a colorful diet full of a variety of vegetables, fruits, whole grains, and lean proteins sources. Each food source has different nutrients that serve a specific function to the body. So don’t be a picky eater. Every person that I have met who didn’t like vegetables or didn’t like one thing or another has always been overweight.

Has anything I said hit home? Take a good look at yourself and your life and make the necessary changes so you can look great, feel great, and live a great life.

The Lean & Sexy Fitcamp Time Change

Leave a Comment

Hi All,

Your local Antelope Valley Fat Loss Coach here, the time has finally come! The Lean & Sexy Fitcamp has changed to an evening schedule. Come be a part of hottest women’s fitcamp known to the Antelope Valley.

The evening fitcamp will start on Aug 31st. Times will be at 6:30-7:15pm on Mon, Tues, Thurs, and Fri. This located at Genesis Gymnastics in Lancaster.

Come get into the best shape of your life with me at your side coaching you along you along the way.

I truly hope you can make it.

Antelope Valley’s Best Fat Loss Expert,

Ron Kusek, Your Sexy Body Maker
Capstone Performance & Fitness LLC
The Lean & Sexy Fitcamp

Grocery Store Tour slated for Sept 19th at Trader Joe's in Palmdale,Ca

Leave a Comment

Top Antelope Valley fat loss expert and owner of Capstone Performance & Fitness Ron Kusek is holding a grocery store tour at Trader Joe’s in Palmdale. If you want to lose weight, flatten your tummy, and fit into your skinny jeans then you want to be there.

Slated for September 19th at 9:30am, learn the latest and greatest tips to maximize your weight loss efforts. When it comes to getting into awesome shape, everything starts with the foods you put into your body. Are you doing the right things to kickstart your metabolism into high gear?

Find out what you absolutely need to have in your fridge and in your cabinets, discover the shams and marketing ploys companies use to get you to spend your money.

Why should you be there? Why shouldn’t you? You need to be there if you really care about your health and how you feel. Discover my biggest secrets to success in weight loss.

Mark this down in your calendars right now: September 19th 9:30am at Trader Joe’s on 10st and Rancho Vista Blvd. Trader Joe’s has to be the most awesome place to find the best, most nutritious fat blasting foods around. Come find the highest quality foods money can buy.

Will you be there? I surely hope so. Invite your friends and let’s have a good time.

Oh, and did I mention it was FREE to attend ;)

Your Trusted Fitness Advisor,

Ron Kusek, Certified Tummy Deflator
Capstone Performance & Fitness LLC

Delicious Chicken Stir-Fry, You need to try it

Leave a Comment

Lean & Sexy Fitcamp photos 033

Good Evening Everyone, I bet you Lakers fan are having a ball right now. I am Chicago Bulls fan myself, my family all came from there so that’s what I grew up following.

Anyway, I wanted to tell you about a tasty stir fry recipe that I tried today and came out very well! My wife usually does most of the cooking, but she’s out of town right now so I’m stuck here fending for myself.

Luckily I have been working on my cooking skills for a while now. Which leads the recipe I was telling you about. I used chicken, but you can easily substitute with shrimp or steak.

It was very simple to cook and only took about 30 minutes to make and the best thing was it light and it was full of nutrients. Here is the ingredients.

1lbs Boneless Chicken Breast cut into cubes
Bok Choy Cabbage cut into shreds
Baby Spinach (put in as much as you like)
Green Onions
1 Roma Tomato
Fresh Basil
1 tablespoon of minced garlic
Sesame Ginger oil
Light soy sauce
2 tablespoons of Olive Oil
Whole Grain Brown Rice

Cut Chicken into cubes and put in bowl. Marinate with Sesame Ginger Oil and Soy Sauce. Sprinkle some salt and garlic pepper and mix

Cut all vegetables and place them to the side while chicken cooks

Heat medium sized pan or wok and coat with olive oil at about medium-high

After pan is heated for a little, put the chicken into the pot and cook to no longer pink. Turn frequently and add more sauce if needed.

While chicken is cooking you can start on the brown rice. I like the Uncle Ben’s whole grain brown rice that can be cooked in 10-12 minutes tops. Follow the directions by adding water according to the serving size you are cooking and add a 1 tbsp of omega 3 butter.

Once chicken is cooked you can add the vegetables to the mix. Stir frequently and make sure vegetables are coated with sauce. You only need to cook vegetables for an additional 5 minutes.

Once the chicken, vegetables, and rice are complete you can mix in the rice and enjoy an awesome dinner!

That’s just one meal, there are plenty of other delicious, light, and healthy meals for you to choose from that don’t take up hours of your time.

You really don’t need any chefs to make your food and it isn’t that hard to step into the kitchen and whip something up for you and your family.

Now you have one less excuse to eat healthy and lose weight.

Do you have any go-to healthy recipes that you can share with everyone, please feel free to share with us.

Your Leader in Fitness,

Ron Kusek

What Does Being Lean & Sexy Mean to You?

7 Comments

I have a question for you. What does mean to you when you think of being lean and sexy?

Can you visualize yourself a year from now, on a beach with a cocktail getting some sun in a two piece? Or can you just visualize yourself just feeling good when you’re getting dressed?

You have to believe it can happen in your mind before it becomes a reality. From there you must take massive action to make your dreams come true.

Your thoughts must match your actions. “Success is in your hands but sometimes your fists may be closed to tight to see it” Do you understand what that means?

I want to hear from you, for the future Lancaster members; what made you want to be a part of this?

Edwards members, I would love for you to chime in and let the Lancaster members know what you honestly think of what the class has done for you.

This is a powerful program that goes beyond just a simple workout. This a life changing fitness program focusing a steady fat loss, and improving your metabolism so that you keep the fat off for good.

No longer will you lose weight only to put it back on six months from now. What I will show you is how you can melt the fat off your body for good, but you must comply with the nutrition advice I give you.

I don’t care how much exercise you do, if you go home and eat a whole bag of doritos you are going to lose weight, I promise you. If you skip meals you won’t lose any weight.

Don’t you want to maximize your results. I won’t give you the wrong advice. You can trust me to deliver the best fat loss workouts you have ever tried and if you follow my lead in developing a nutrition plan that works for you, I promise you will reach your goals.

Be a part of the best fitness program in the A.V. it’s in your best interests to do you so. You’d be crazy to not want to do this.

What do you want from this?

Credit Card Processing