How to Stay Slim Through the Holidays

As holidays come around, whether it’s Christmas, Thanksgiving, New Year’s, or even Valentine’s day when you know there’s a high chance chocolate will be involved in your day, you may start to feel some slight anxiety with regards to how you’ll make it through with your diet intact.

Holidays do tend to be difficult because food is everywhere so it will seem as though temptation is lurking around every corner.

To add to that, people may be bringing food especially for you as gifts that you’d feel bad turning down.

So how do you get through the holidays with your bodyweight in place? If you know a few key tips, it’s much easier than you may think.

Let’s have a look at what you need to do.

Design a Very Effective Workout Program

The very first thing that you need to be doing to survive the holidays is making sure that you design a very effective workout program.  Since you likely won’t be spending quite as much time as normal at the gym, you want to make sure that every minute you are in the gym counts double time.

Consider transitioning to a full body workout that contains only compound lifts.  By using compound lifts rather than isolated movements, you’ll be sure to target the specific muscle groups you need to in just three to five different exercises.

Then, add in some cardio intervals during your rest periods.  Grab a rope and start skipping or simply perform some jumping jacks on the spot.

This way you can get your cardio training in while you do your weight lifting, reducing the need to do two separate sessions.

Pre-Plan Which Meals You’ll Indulge In

The next must-do if you want to survive the holidays is to take the time to pre-plan which meals you will indulge in.

Will you treat yourself to the office work party? Or perhaps you’d like to save yourself to indulge when you and your significant other cook a fancy dinner together.

As long as you plan for the indulgence and stick to your diet the rest of the time, you shouldn’t have a problem meeting your weight maintenance goals.  It’s when no plan is in place that you’ll start to falter as you’ll either restrict yourself entirely and then binge because of these highly restricted feelings or you’ll start to indulge a little too much and show no self-control.

Planning sets you up for success.

Get More Active Everyday

Finally, the last thing to consider to help prevent holiday weight gain is to make sure that you get active as much as possible.  Take walks as frequently as you can throughout the day and join your friends for window shopping rather than coffee.

Everything will add up and then if you do happen to take in more calories than you should that day, it shouldn’t pose as much of a threat to your bodyweight.

So keep these points in mind as you head through the holidays.  As long as you are well-prepared and taking steps to ensure some activity is carried out, you shouldn’t suffer the weight gain most people do at this time of year.

Committed to your fit ‘n fabulous lifestyle,

Kirk Huggins Rogers

PS - Only a few days left for the buy one year up front get 3 months on the house special :)

Alcohol and Fat Loss Duece Duece

Hey it's Kirk here, with Heroic Fitness, hope you're having an epic weekend so far. And I HOPE you didn't throw out all your alcohol after my last email...

Because after Thursday's "doomsday" email on how drinking alcohol can set you back... I want to bring you some good news.

(and I better! I came into boot camp on Friday and 3 clients said they wanted to shoot me)

(I think they were kidding. They said: "I want to shoot you, just kidding" but kept a straight face during the "just kidding" part......)

So, OK, yeah alcohol will slow down your fitness journey. That's just how it is. BUT, let's try to forget about its' low nutritional value and the fact that it gives you a beer belly.

Because I just read something pretty cool...

It turns out, in a study of more than 18,000 men, Harvard scientists discovered that those who had an average of two drinks every day, 5 to 7 days a week, had the lowest risk of heart attack.

And researchers at the University of Buffalo found that men who consume that same daily amount have lower levels of abdominal fat than those who drink only once or twice every 2 weeks but down more than four drinks each time.

Am I making you happy?

Hope so... Also, if you love your wine, try drinking Pinot Noir. It contains more disease-fighting antioxidants than any other type of alcoholic beverage.

Look for a Santa Barbara County Pinot Noir that's a 2002 to 2004 vintage; those are generally recognized as the top wine-producing years for this finicky grape. In fact, the 2003 Foley won 'best in show' at the San Francisco International Wine Festival

I think I can go to bed now, I feel safe :)

are you snacking smart???

Here’s How to Snack Smart Everyone loves a good snack. But what defines "good"? If your stomach starts rumbling and lunch is still two hours away, you're going to need a snack to make it through the day. What you reach for at snack time can make a big difference in your energy level, weight, and overall health. Choose the wrong snack, and you'll feel dragged down and even more tired. Choose wisely, and you'll get the boost you need. Before your next snack break, think twice about what you are about to eat and remember the following information when you're craving a snack! Snacking for Energy If you find yourself fighting sleepiness in the afternoon, what your body needs is a boost of energy. Snacks eaten midday should contain good fats and protein to give and sustain your energy level. Here are a few good options when you need an energy-boosting snack. A small apple or sliced banana with a tablespoon of peanut butter. The natural sugars in fruit take longer to metabolize than sugars found in candy, and the peanut butter provides the protein needed for long-lasting energy. A quarter cup of nuts and dried fruit. This slow-burning mixture provides protein, good fats (that's right - fats aren't always bad), and plenty of fiber, all wrapped up in a delicious package. Just be careful. Eating too many of these carbohydrates can cause low blood sugar and make you feel even sleepier. One tablespoon of hummus spread on four whole-grain crackers. Made from garbanzo beans, hummus is a great energy booster and is also full of fiber. And the whole-grain crackers are made with complex carbohydrates, which help fill you up without dragging you down. Snacking for Weight Management Many people eliminate snacks when attempting to lose weight. Unfortunately, this is counterproductive, as snacks keep you satisfied between meals. If dinnertime arrives and you're exceptionally hungry, it's easy to overeat. Eating several small snacks throughout the day will help keep your hunger in check. However, you should avoid eating snacks when you're bored, stressed, zoning out in front of the TV, or not paying attention to what you're eating while studying for your next exam. The key is to choose snacks that fit with your daily calorie and nutrient needs. If your goal is to lose weight, choose low-calorie, nutrient-filled snacks. If you need to gain weight or if you are physically fit and need to replenish energy from a strenuous workout, go for higher calorie, nutritious snacks. Low-carb snack ideas include vegetables, reduced-fat yogurt and cottage cheese, half of an avocado, and a few deli slices. Snacks for Healthy Living What you eat for snacks can help you meet recommended guidelines for the amount of fruits, vegetables, calcium, protein, and whole grains your body needs to stay healthy. Keeping a variety of yummy, ready-to-eat nutritious snacks available for you and your family is important. After all, when healthy food is easily accessible, you won't be tempted to stop at the vending machine or the nearest fast food chain. In addition to choosing the right foods, include plenty of variety. If you eat too many carbohydrates for breakfast, snack on some protein. If you're eating a steak for dinner, munch on some sliced fruit for an afternoon fill up. Snacks full of goodness for your body include egg salad for protein, a cheese stick for extra calcium, baby carrots for a serving of veggies, canned tuna, or a handful of almonds. If you want to expedite your results then consider working with me on a fitness plan that will turn you into a fat burning machine. Call or email today - I look forward to hearing from you. It's Your Choice At every snack break, you have a choice to make. Will it be the leftover holiday candy, chips, and soda? Or will it be a nutritious and delicious portion of food to give you the energy, calories, and the goodness you need to make it through your day? Make the right decision and become leaner and healthier...be fit 'n fabulous!!! Bring-a-Friend Friday Don't forget about Bring-a-friend Friday!  What better gift to give this year than the gift of health 'n fitness!  Bring-a-friend Friday's our ongoing client appreciation referral program.  I appreciate you being a part of our program, and the highest compliment anyone can give us is their referral of a family member, friend or co-worker.  This Friday Heroic Fitness will continue its Bring-a-Friend Friday Program.  Bring a friend, family member or co-worker to your Friday Workout, so they can enjoy the same Epic Experience that you always do.  When they decide to enroll in one of our programs, you’ll receive ½ off your next month.  It’s that simple.  By caring about your friend, you’ll ensure that your friend is healthy 'n fit for years to come, and you'll earn free workouts in the process.  This Christmas give the gift of being fit ‘n fabulous.  Thank you!  I appreciate you!  Have an Epic Day J! Please call today to reserve a spot for your friend. FWD: ALCOHOL AND FAT LOSS This email got the highest open rate...so I’m reposting it now in the newsletter in case you are one of the few that missed it… This time a year we can't avoid the Holiday parties and it's evil twin "Alcohol". If you know me, you know that I am a big advocate of a balanced lifestyle. I preach moderation NOT restriction. So without further ado, let talk a bit about our friend "alcohol"   Alcohol And Fat Loss – What You Need To Know One question that often presents itself to many dieters who are trying to shed the excess weight that has accumulated over time is whether or not alcohol can be included in their diet plan. Alcohol is something that most adults do like to indulge in from time to time – some more often than others. So what’s the real deal about alcohol and your progress? Is this something that you can make room for in your diet or is it something that you need to give the boot? Alcohol And Calories The very first thing that you need to take note of is how many calories are found in alcohol.  Alcohol itself contains seven calories per gram, whereas both proteins and carbs contain just four.  Fat comes in at the highest calorie value per gram at nine, which places alcohol right in the middle. But what’s often worse is what the alcohol is mixed with.  If you’re drinking your alcohol with high calorie or fat mixers such as cream, sodas, or sugary mixers you could easily end up with a drink that packs in well over 300 calories per serving. If you take in three or four of these over the course of the night, it’s really going to add up. Alcohol And Fat Metabolism The second important thing that you need to note is the impact that alcohol consumption will have on your fat metabolism.  The minute that you put alcohol into your body, all fat burning is going to come to a halt. Your body views alcohol as a toxin and as such, as soon as it comes in, it’s going to do everything it can to rid itself of this alcohol.  No further fat will be burned off until it’s out of your system. Only then will you start burning up body fat again.  So if you consume quite a bit of alcohol one night, you can expect to see your rate of fat loss drop off for a more significant period of time. Alcohol And Your Recovery Finally, the last important thing to note about alcohol consumption is the impact it will have on your recovery rates. In addition to putting the breaks on all fat burning taking place in the body, the second thing that alcohol is going to put the breaks on is protein synthesis. This means that no further lean muscle tissue will be built up as long as that alcohol is in the body. Again, you can imagine what this is going to do to your workout goals. So as you can see, if you want to be truly successful with your fat loss and workout program, it’s best if you can forgo alcohol for the time being.  One drink every now and then may not hurt all that much, but if you’re taking in any more than this, it will definitely hinder the progress that you see. Comitted to your health and fitness goals, Kirk Huggins Rogers PS - Until Christmas for every 3 month purchase of personal training we are throwing an extra month on the house :)...have an EPIC Day!!! Easy Egg Muffins Here is the perfect snack to enjoy guilt-free. Each muffin is packed with protein that will fuel your day and support muscle growth. Make a bunch of these and save them in the fridge for snacks-on-the-go. Servings: 6 Here’s what you need… 6 omega-3, organic, free range eggs 1/2 red bell pepper, finely chopped 1/8 cup of organic shredded cheese sprinkle of salt and pepper Preheat oven to 350 degrees F. Line muffin tins with paper liners or grease lightly. Mix up the eggs, add bell pepper, cheese and seasonings. Fill 6 muffin tins. Bake for 20-22 minutes, or until the egg is fully set. Nutritional Analysis: One muffin equals: 89 calories, 6g fat, 120mg sodium, 1g carbohydrate, .16g fiber, and 7.5g protein. Spread the word. Forward this newsletter to your friends, family and co-workers by using the “refer a friend” link below. Forward This Newsletter - Refer a Friend IMAGINE, How big would You Dream, if You knew You couldn't fail???...Click Here for More Information.

Thank you Demond Pearson for the Awesome Pics :)...the pic below is one example...Please click on the pic to see his website and galleries...much appreciated Demond!!!   Heroic Fitness Hours of Operation Carillon Building Fitness Facilities Monday:  7:00 AM – 9:30 AM, 4:00 PM – 6:00 PM Tuesday: 10:00 AM – 2:00 PM Wednesday: 7:00 AM – 9:30 AM, 4:00 PM – 6:00 PM Thursday: 10:00 AM – 2:00 PM Friday: 2:30 PM – 4:30 PM Ally Center Fitness Facilities Monday:  10:00 AM – 2:00 PM Tuesday: 7:00 AM – 9:30 AM, 4:00 PM – 6:00 PM Wednesday: 10:00 AM – 2:00 PM Thursday: 7:00 AM – 9:30 AM, 4:00 PM – 6:00 PM Friday: 10:00 AM – 2:00 PM Heroic Fitness Success Stories   I had tried every thing to lose weight. I worked out all the time, drank lots of water, ate healthy, and took diet pills but i never saw results. Then I started working out with Kirk, and the weight fell off. It was fun and it wasn't hard. Kirk made it really easy to lose the weight. I started at a size 14 and now I am a size 4. I am so happy with my weight loss, it really has changed my life. I recommend Kirk to every one I know. He is truly a genius and really great person. I told him that he should be training celebrities because he is that good at what he does. Sarah Frye I am Britnie Turner, your Miss North Carolina United States 2009 and 2010.   Also, I was a top 5 finalist in the Miss United States 2010 Pageant.  I will be competing in other state and national pageants this year, and I am looking to improve my chances by getting the best bod possible!  I have researched trainers over the past 2 years but have never been able to find one who: 1.) Genuinely cares 2.) Really motivates me to do and be my best 3.) Isn't a creep 4.) Is REAALLY worth the money When I finally found Kirk Huggins Rogers of Heroic Fitness it was through at least 6 direct testimonies from his clients who have achieved amazing results and couldn't stop praising his work! I had to meet this guy, just to see if what everyone was saying could possibly be true. Well, I tested him out and long story short he is everything you need to get the results you want! I am looking forward to a great year not only preparing for competition but continuing my new life where my mind and body are disciplined and healthy. I am very blessed to have found someone that can help me and push me to finally achieve my goals. Thank you Kirk! Britnie I have been working out avidly since my high school years. I had competed in amateur bodybuilding competitions during my teenage years and had always made physical fitness a priority. Unfortunately life had thrown me a curveball which prevented me from continuing with my passion until 2 years ago when I met Kirk Huggins Rogers of Heroic Fitness. I had been fighting a losing weight loss battle and hit a plateau with my workout routines. As any athlete knows it is always best to have someone review a program and to have them make adjustments to allow the body to continue making progress. It was Kirk Huggins Rogers’ knowledge and expertise on the subject that made it possible for me to loose more than 38lbs taking me from 235lbs to 197lbs and to shed more that 20% body fat from 32% to 11% over the course of a year!!!! Kirk implemented a custom made meal plan program along with a unique workout regime that he revised as I achieved milestones on my fitness pathway. I attribute my results to Kirk from Heroic Fitness and his power to inspire and motivate which allowed me to make physical fitness apart of my lifestyle!!!! Nate

Email: heroicbod1@heroicfitness.com
Phone: 704-575-1514
Web: www.heroicfitness.com

Alcohol and Fat Loss

I knew this email would get the highest open rate.....

This time a year we can't avoid the Holiday parties and

it's evil twin "Alcohol".

If you know me, you know that I am a big advocate of a balanced

lifestyle. I preach moderation NOT restriction.

So without further ado, let talk a bit about our friend "alcohol"  

Alcohol And Fat Loss – What You Need To Know

One question that often presents itself to many dieters who are trying to shed the excess weight that has accumulated over time is whether or not alcohol can be included in their diet plan.

Alcohol is something that most adults do like to indulge in from time to time – some more often than others.

So what’s the real deal about alcohol and your progress? Is this something that you can make room for in your diet or is it something that you need to give the boot?

Alcohol And Calories

The very first thing that you need to take note of is how many calories are found in alcohol.  Alcohol itself contains seven calories per gram, whereas both proteins and carbs contain just four.  Fat comes in at the highest calorie value per gram at nine, which places alcohol right in the middle.

But what’s often worse is what the alcohol is mixed with.  If you’re drinking your alcohol with high calorie or fat mixers such as cream, sodas, or sugary mixers you could easily end up with a drink that packs in well over 300 calories per serving.

If you take in three or four of these over the course of the night, it’s really going to add up.

Alcohol And Fat Metabolism

The second important thing that you need to note is the impact that alcohol consumption will have on your fat metabolism.  The minute that you put alcohol into your body, all fat burning is going to come to a halt.

Your body views alcohol as a toxin and as such, as soon as it comes in, it’s going to do everything it can to rid itself of this alcohol.  No further fat will be burned off until it’s out of your system.

Only then will you start burning up body fat again.  So if you consume quite a bit of alcohol one night, you can expect to see your rate of fat loss drop off for a more significant period of time.

Alcohol And Your Recovery

Finally, the last important thing to note about alcohol consumption is the impact it will have on your recovery rates.

In addition to putting the breaks on all fat burning taking place in the body, the second thing that alcohol is going to put the breaks on is protein synthesis.

This means that no further lean muscle tissue will be built up as long as that alcohol is in the body.

Again, you can imagine what this is going to do to your workout goals.

So as you can see, if you want to be truly successful with your fat loss and workout program, it’s best if you can forgo alcohol for the time being.  One drink every now and then may not hurt all that much, but if you’re taking in any more than this, it will definitely hinder the progress that you see.

Comitted to your health and fitness goals,

Kirk Huggins Rogers

PS - Until Christmas for every 3 month purchase of personal training we are throwing an extra month on the house :)...have an EPIC Day!!!

Flat Abs for Christmas

The 12 Days of Christmas –Washboard Abs Edition Red and green decorations are out, nostalgic tunes fill the airways and the kids are hard at work on their letters for Santa. I know what's on your list this year and it isn't found at your local department store. You're wishing for washboard abs—so I've put together "The Twelve Days of Christmas –Washboard Abs Edition" just for you. On the First Day...Give yourself the gift of Burpees. Created in the 1930's by psychologist Royal H. Burpee, the burpee is an intense full body exercise that helps burn fat and tone muscles. A burpee is done in the following 5 steps: 1) Stand with feet shoulder width apart. 2) Drop to a squat with your hands on the ground. 3) Kick feet back while lowering into a push-up. 4) Return to squat position. 5) Jump up with arms overhead. On the Second Day...Give yourself the gift of Fiber. Stocking up on fiber will do wonders for your abs. High fiber foods are nutrient dense and low in calories. Try these high fiber favorites: raspberries, pear (with skin), artichoke, peas, apples (with skin), broccoli, Brussels sprouts, and carrots. On the Third Day...Give yourself the gift of a Medicine Ball. The first medicine balls were created in Persia over 3,000 years ago, made with sand filled bladders and used by wrestlers as part of their conditioning. Today you can get the same rippling abs by incorporating medicine balls into your exercise routine. Do a sit-up holding a medicine ball at your chest then throw it to a partner as you raise your chest toward your knees; or hold a medicine ball with arms straight up in the air as you do crunches. On the Fourth Day...Give yourself the gift of Reduced Salt. Too much salt leads to water retention—and that spells disaster for your six pack. Pay attention to the sodium content of your food. Limit salt intake by not eating packaged foods and by putting down the salt shaker. On the Fifth Day...Give yourself the gift of Oblique V-Sits. Who really wants a muffin top? You don't, so incorporate Oblique V-Sits into your routine in 3 simple steps. 1) Lie on your side with legs straight and hands behind your head. 2) Raise your arms and legs simultaneously, while exhaling and squeezing your obliques. 3) Repeat on the other side. On the Sixth Day...Give yourself the gift of Lean Protein. Along with fiber, your meals should be packed with lean protein. This will help support muscle growth while controlling blood sugar – all important factors when it come to washboard abs. On the Seventh Day...Give yourself the gift of Sprints. The days of long slow cardio sessions are long gone. We now know that short intense bursts of cardio is the ideal way to melt fat. Run 60-90 second sprints in between resistance training sets to really kick your fat burning mechanism into high gear. On the Eighth Day...Give yourself the gift of No Sugar. Sure, sugar tastes good, but indulging in it causes your body to store layers of fat. Enjoy fresh fruit, rather than refined sugar. If you really want washboard abs, then say no to sugar. On the Ninth Day...Give yourself the gift of Hanging Leg Raises. This is one of the most effective ways to strengthen your abdominals. 1) Hang from pull-up bar with legs fully extended. 2) Exhale and drive your knees up toward your chest. 3) Inhale as you slowly lower your legs back down. On the Tenth Day...Give yourself the gift of No Grain. If you're serious about that six pack then put down the bread basket. Grains are full of insulin-spiking carbohydrates—the perfect combination for fattening you up. Learn to love grain-free meals that center around lean meats and vegetables. On the Eleventh Day...Give yourself the gift of Mountain Climbers. Here's another intense exercise that really targets your abs while also burning fat. 1) Get into push-up position. 2) Exhale as you alternately drive your knees in toward your chest, keeping your back flat. On the Twelfth Day...Give yourself the gift of Washboard Abs. Contact me about my tummy flattening programs that will get you those washboard abs that you're wishing for. Call or email today to get started. 3 Tips for a Fit Holiday Never go to a party with an empty stomach. Fill up on a healthy meal before you ever leave home. Don't skip your workouts, regardless of how busy you are. Make it a priority. Indulge with control. Never participate in mindless munching. Bring-a-Friend Friday Don't forget about Bring-a-friend Friday!  What better gift to give this year than the gift of health 'n fitness!  Bring-a-friend Friday's our ongoing client appreciation referral program.  I appreciate you being a part of our program, and the highest compliment anyone can give us is their referral of a family member, friend or co-worker.  This Friday Heroic Fitness will continue its Bring-a-Friend Friday Program.  Bring a friend, family member or co-worker to your Friday Workout, so they can enjoy the same Epic Experience that you always do.  When they decide to enroll in one of our programs, you’ll receive ½ off your next month.  It’s that simple.  By caring about your friend, you’ll ensure that your friend is healthy 'n fit for years to come, and you'll earn free workouts in the process.  This Christmas give the gift of being fit ‘n fabulous.  Thank you!  I appreciate you!  Have an Epic Day J! Please call today to reserve a spot for your friend. Cranberry Tuna Salad Here's what you need... 2 cans wild caught Albacore Tuna, packed in water 2 celery stalks, chopped 2 Tablespoons low fat mayonnaise 1/4 cup dried cranberries 1 teaspoon dried dill weed Drain and flake tuna in a medium bowl. Add all of the ingredients and mix until well combined. Nutritional Analysis: One serving equals: 195 calories, 9.6g fat, 273mg sodium, 9 carbohydrate, 1g fiber, and 17g protein. Motivate your friends, family and co-workers! Use the "refer a friend" link below to forward this newsletter and subscribe your friends. Forward This Newsletter - Refer a Friend IMAGINE, How big would You Dream, if You knew You couldn't fail???...Click Here for More Information.

Thank you Demond Pearson for the Awesome Pics :)...the pic below is one example...Please click on the pic to see his website and galleries...much appreciated Demond!!!   Heroic Fitness Hours of Operation Carillon Building Fitness Facilities Monday:  7:00 AM – 9:30 AM, 4:00 PM – 6:00 PM Tuesday: 10:00 AM – 2:00 PM Wednesday: 7:00 AM – 9:30 AM, 4:00 PM – 6:00 PM Thursday: 10:00 AM – 2:00 PM Friday: 2:30 PM – 4:30 PM Ally Center Fitness Facilities Monday:  10:00 AM – 2:00 PM Tuesday: 7:00 AM – 9:30 AM, 4:00 PM – 6:00 PM Wednesday: 10:00 AM – 2:00 PM Thursday: 7:00 AM – 9:30 AM, 4:00 PM – 6:00 PM Friday: 10:00 AM – 2:00 PM Heroic Fitness Success Stories   I had tried every thing to lose weight. I worked out all the time, drank lots of water, ate healthy, and took diet pills but i never saw results. Then I started working out with Kirk, and the weight fell off. It was fun and it wasn't hard. Kirk made it really easy to lose the weight. I started at a size 14 and now I am a size 4. I am so happy with my weight loss, it really has changed my life. I recommend Kirk to every one I know. He is truly a genius and really great person. I told him that he should be training celebrities because he is that good at what he does. Sarah Frye I am Britnie Turner, your Miss North Carolina United States 2009 and 2010.   Also, I was a top 5 finalist in the Miss United States 2010 Pageant.  I will be competing in other state and national pageants this year, and I am looking to improve my chances by getting the best bod possible!  I have researched trainers over the past 2 years but have never been able to find one who: 1.) Genuinely cares 2.) Really motivates me to do and be my best 3.) Isn't a creep 4.) Is REAALLY worth the money When I finally found Kirk Huggins Rogers of Heroic Fitness it was through at least 6 direct testimonies from his clients who have achieved amazing results and couldn't stop praising his work! I had to meet this guy, just to see if what everyone was saying could possibly be true. Well, I tested him out and long story short he is everything you need to get the results you want! I am looking forward to a great year not only preparing for competition but continuing my new life where my mind and body are disciplined and healthy. I am very blessed to have found someone that can help me and push me to finally achieve my goals. Thank you Kirk! Britnie I have been working out avidly since my high school years. I had competed in amateur bodybuilding competitions during my teenage years and had always made physical fitness a priority. Unfortunately life had thrown me a curveball which prevented me from continuing with my passion until 2 years ago when I met Kirk Huggins Rogers of Heroic Fitness. I had been fighting a losing weight loss battle and hit a plateau with my workout routines. As any athlete knows it is always best to have someone review a program and to have them make adjustments to allow the body to continue making progress. It was Kirk Huggins Rogers’ knowledge and expertise on the subject that made it possible for me to loose more than 38lbs taking me from 235lbs to 197lbs and to shed more that 20% body fat from 32% to 11% over the course of a year!!!! Kirk implemented a custom made meal plan program along with a unique workout regime that he revised as I achieved milestones on my fitness pathway. I attribute my results to Kirk from Heroic Fitness and his power to inspire and motivate which allowed me to make physical fitness apart of my lifestyle!!!! Nate

Thank you...

Hey there,


This Thanksgiving I'm thankful for many things.  My family, friends, and the blessings God has given me just to name a few.  Most importantly, I'm thankful for YOU!  Because of You, I'm able to live my passion everyday of my life.  Because of you, I'm living my dream.  Thank you!  Have an Epic, Blessed, and Happy Thanksgiving holiday!

Sincerely, 
Kirk Huggins Rogers

PS...Stay tuned for the Black Friday Special @ 12:01am!!!

Holiday Eating do's and don't

Hey Heroic Fitness friends and family…

I want to first of all tell you that I appreciate you soooo much,

That's why...

With Thanksgiving just 4 days away and the holiday season around the corner I know how hard it is to resist all the celebrative eating and drinking (and the weight gain that comes with it) so I put together an awesome guide to eating during the holidays.

I was going to put this on my #blog# but decided to only offer it to you as a subscriber to my email list.

DON’T try to convince yourself that you’re going to eat less after the holiday event therefore it’s ok to eat what you want during the event. You will not have as much motivation to diet once the event has passed.

DO eat less for the 3-5 days leading up to the event. When the event takes place, you’ll look and feel better than you originally expected and you will feel less guilty when you enjoy yourself at the celebration.

DO dress sexy. Wear something tight, do your hair up, put on your highest heels etc. This way you will feel less likely to indulge in a huge dinner.

                         

DON”T drink wine or beer. Go for hard alcohol if you must have something. Why? Because you can nurse a hard drink all night, but with wine and beer there’s a higher chance you will want another.

DO position yourself as far away from the appetizer table as possible.

DON’T sit in front of the TV. What’s on TV this thanksgiving?  An awesome football game.

What’s in front of the TV?  Most likely a table with snacks. If you really want to watch the game then do it standing up.

DO bring your own dish to the occasion. Nobody has to know that it’s healthy or low calorie but at least you’ll know how many calories it has and you will have something to snack on.

DO send people home with food if you are hosting a party.

DO sit at the table as far from the unhealthy food options as possible. If you have to keep standing up, putting your drink down and reaching across Aunt Margaret to grab a piece of bread you’re not going to have as many pieces as if it was right in front of you.

Stick to these guidelines and I promise you will keep the weight off while everyone around you gains another 4-8 pounds!

And if you want to actually LOSE weight during the holidays and beyond, like many of my personal bootcamp clients are, then check this out…..

On “Black Friday”, I’ll be opening up a bootcamp special to you and your family…THE EPIC Deal of the Century…

I can't quite reveal this INCREDIBLE INSANE offer yet. It's ONLY available on black Friday.  The only catch is that I can only take on 20 people at this RIDICULOUS price, once these 20 spots are filled I won’t be able to accept anymore people until the new year so keep your eyes peeled first thing Friday for the EPIC DEAL OF THE CENTURY.

To your health ‘n fitness,

Kirk Huggins Rogers

PS…The EPIC BLACK FRIDAY Sale starts at 12:01am Friday.  ONLY for the first 20