The Best (and Worst) Halloween Treats

Today is a VERY dangerous day.


Not because of ghouls and goblins.


It's not the "tricks" you have to
fear. You and I both know it's the
"treats" that are frightening!


The Best (And Worst) Halloween Treats < === AVOID the horror


Now, because you want to keep your
friends and family safe, we urge you
to forward this article to them.


The Best (And Worst) Halloween Treats < === the smart way


Who's lookin' out for ya? J


Yours in good health,


Kirk Huggins Rogers

Happy Halloween...

Happy Halloween from Heroic Fitness...click below!!!





Halloween Tricks :)...

What foods should you eat every single day?

Are there any foods that you eat every day? If so, do you do so because they give your body the nutrients you need? For many people, the foods eaten are foods enjoyed. However, for those who are thinking about their fitness needs and focusing on their health, there are more than a few foods that you should be consuming each day, or at least as much as possible. Doing so gives your body a boost and gives your weight loss goals or muscle building goals a real chance.

Spinach Is Number One

The top food you should be eating each day is spinach. It is a rich tool for building muscle mass and it is a fantastic solution for preventing a wide range of health problems including strokes, heart disease and osteoporosis. In addition, it can also stimulate sexual health in men by increasing blood flow. You just need a cup of fresh spinach each day to see these results.

Yogurt

Are you eating yogurt each day? You should be. The cultures in it can do wonders for your body. Probiotic organisms in yogurt help to reinforce the healthy bacteria in your body. This helps to boost your body’s natural immune system, helping you to stay healthy. It can also help protect against cancer. Look for those with labels that say “live and active cultures” are a part of them, to see these benefits.

Tomatoes

Another great food for consumption is the tomato. Eat them often and eat them in a variety of ways. The redder they are, the better they are for you. The antioxidant lycopene is in them, which can help to reduce the risk of developing numerous health conditions including stomach cancers, prostate cancers, heart problems and skin conditions. Try to consume 22 mg of lycopene each day for the best solution.

Blueberries

Blueberries are one of the most important super foods today. They have a large number of antioxidants in them. These antioxidants help to prevent against cancer, the appearance of aging and the development of diabetes. They are rich in fiber and Vitamin A and C. You should try to eat a cup of fresh blueberries each day or ½ cup of dried or frozen varieties.

Carrots

You may know carrots are good for your eyes but they have other benefits, too. They are also an excellent tool for fighting of cancers. They can help to reduce inflammatory conditions in the body and even help with arthritis pain. They also have a low caloric level. Try to consume about ½ cup each day for the best results. If you do not like carrots, consider sweet potatoes, yellow bell peppers or even butternut squash. Mango is a fruit alternative.

For many individuals, having healthy foods in their diet is not easy. For that reason, try to add as many of these foods to your diet each day. Doing so can boost your overall health and give your body the nutrients it needs to be healthy long term.

Committed to your health and fitness success,

Kirk Huggins Rogers

5 Easy Ways to Drop 5 Pounds

5 Easy Ways to Drop 5 Pounds I'd like to share five simple strategies with you for shedding five pounds of fat before the holidays. But first let me clear something up. Weight loss can be put into two categories. The first is a fully concentrated effort. This is where you dedicate yourself to counting every calorie and slaving away in the gym. The pounds come off, but once you relax the regimen your weight goes right back to where it was. The second is a combination of simple lifestyle changes. This is where you change a few key factors about what you eat and how you exercise, without making it a fulltime job. This type of weight loss is gradual and permanent, since you are able to maintain it long term. The five simple strategies below all fall into the lifestyle change category. These strategies may seem ridiculously simple, but do them over an extended period of time and you will see amazing, permanent results. Strategy #1: Ditch Your Diet Soda Studies are coming out that link diet soda to weight gain. Researchers from the University of Texas Health Science Center at San Antonio concluded that those who drank two or more diet soft drinks a day had the largest waistline increases—about five times more than that of non-drinkers. They stated, "Data from this and other prospective studies suggest that the promotion of diet sodas as healthy alternatives may be ill-advised: they may be free of calories, but not of consequences." Bottom line: Artificial sweeteners are addictive, lead to waistline increases, and cause you to crave sugary foods. By cutting diet soda out of your daily routine, and replacing it with water, you will lose inches and pounds—effortlessly. Strategy #2: Swap Sandwich Bread for Lettuce Move over bread, lettuce is better. It's time to re-define your sandwich. While bread has tradition on its side, lettuce wraps offer you weight loss and increased energy. Try my Tasty Tuna Lettuce Wraps recipe below. Bottom line: Eating bread and other starchy foods always leads to extra pounds, so change your ways. Swap your sandwich bread for lettuce for 30 days and see how much you will effortlessly lose. I bet you'll feel more energetic after lunch too. Strategy #3: Trade Slow Cardio for Intense Intervals Doing slow cardio will not give you results. In order to really make your workout effective, you need to turn up the intensity. If you love the treadmill, then do a series of sprints throughout your workout. If you're a swimmer, then push yourself extra hard every other lap. Bottom line: Doing slow, easy cardio will not give you the streamline body you want. Only intense intervals will do that for you. Pepper your workout with bouts of intense cardio and watch as the fat starts to disappear. Strategy #4: Avoid Sugar 99% Of The Time Sugar will cause you to gain weight every single time. There's really no way around that simple truth. Sugar is standing between you and your perfect body. If you're serious about looking and feeling great, then understand that sugar has no place in your diet. Bottom line: If you avoid sugar 99% of the time, then you will be on your way to a lean and energetic body. If it's your birthday or a special holiday, then partake in a small amount of sugar, but make that the exception and not the rule. Strategy #5: Exercise With A Professional When I design your workouts, you know it will be great. People who work with a personal trainer get better results than those who attempt to do it on their own. Just look at my clients and their amazing transformations, and you'll see what I mean. Each workout will push you to your limits, challenge your body and deliver the results you're looking for. Bottom line: All of my clients expect to get the best workout of their lives each and every time they train with me, and my job is to over-deliver. Call or email today and I'll get you started on a program that will get you to the body of your dreams. The Halloween Excuse The stores are brimming with Halloween candy – and it calls your name every time you walk by it. STOP! You don't have to buy loads of candy just because the holiday is approaching. Admit it to yourself that you've used Halloween as a big excuse to eat candy. This year stop and think. Do you really want to eat candy and put on a few pounds? I didn't think so. Tasty Tuna Lettuce Wraps Who needs bread weighing them down? These tasty tuna lettuce wraps are so much better than a traditional tuna sandwich, and will leave you feeling light and lean. Use wild-caught Albacore Tuna packed in water. Servings: 2 Here's what you need... 1 (5oz) can Albacore Tuna, packed in water 3 celery stalks, diced 1 Tablespoon relish 2 Tablespoons light mayonnaise 2 teaspoons mustard 2 teaspoons dried dill weed, plus more for garnish dash of freshly ground pepper 1/2 cup purple cabbage, shredded 4-6 butterhead lettuce leaves, washed In a medium bowl, flake the drained tuna with fork. Add celery, relish, mayo, mustard, dill and pepper. Mix well. Place lettuce leaves on plates, evenly divide cabbage on the leaves and then fill with tuna mixture. Sprinkle with dried dill weed. Nutritional Analysis: One serving equals: 148calories, 7g fat, 434mg sodium, 7g carbohydrate, 2g fiber, and 13g 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.

Come Train With Kirk!     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

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Easy Ways To Cut Calories Fast

It is very easy to take in calories. You may find yourself taking in a few hundred calories just from the snack you have. What about that cup of coffee or that bottle of juice, you may not realize just how many hidden ways there are to consume calories without really realizing it. If you are like many people, you want to keep your calorie count in line so that you can lose weight or maintain a healthy body. To do this, you need to know where to find those hidden calories that are causing you to gain. Top Ways to Cut Calories at Breakfast There are many ways to cut calories from your day without realizing it. Breakfast is a good place to start. Do you reach for that fast, frozen pastry filled with jam? Instead, go for a high fiber piece of toast with jam on top. That way, you control how many calories you are putting into your body. Avoid topping foods cooked in butter with more butter. Avoid the whipped topping on your cup of specialty coffee, too. Lunch Time Savings Lunch is another opportunity to cut back on the hidden calories. Instead of drinking anything with calories, choose a non-sweetened drink instead. Avoid dumping a big bottle of dressing onto your salad. Instead, opt for the spray varieties that cut down on the calories and the fat content significantly. Avoid those croutons on salads and choose the best quality, whole grain bread for your meals. Choose simpler foods. If you must have pizza, go with just cheese instead of the meat lovers. Stopping for a Drink? Many men and women make a stop on their way home from work for happy hour. It is the perfect way to unwind before going home. Before you reach for that drink, know what it is doing to you. Rather than drinking two or more beers, sip on a glass of wine. Avoid higher calorie treats and go for a healthier option. For example, don’t be tempted by a pina colada. Instead, go for the daiquiri. Dinner Means Calorie Cutting, Too Instead of a soda, drink sparkling water. Be sure to choose leaner cuts of meat. Choose low fat foods instead of no-fat or high fat foods. Be sure to fill your plate with 80 percent vegetables. Choose whole grain foods instead of using carbs with high sugar amounts. It is a good idea to eat foods with the least amount of additives, like dressings, sauces and condiments. These just add calories onto your food. When following recipes, make a conscious decision about each of the ingredients you add. Is there a way to reduce those calories or improve the health aspects of it? If so, do so. Fruits and vegetables, low fat cheeses and nuts make some of the best snacks, too. Before you drink anything or eat something, ask yourself how many calories you are popping into your mouth. If you are not sure, find out and then make a decision about whether or not that is the best choice available. Committed to Your Health and Fitness Goals, Kirk Huggins Rogers PS - Don't forget this is the last week to join the Christmas Crunch Challenge…only 2 spots left!!!