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

Fit to Fight, Alcoholics Anonymous,St.JudeChildren’s Walk, and FatLoss???

This past weekend I attended the Fit to Fight Seminar: November to Remember Series that was put on and hosted by my good buddy/MMA Coach Jeff Jimmo and Ryan Hoover’s Extreme Karate.  The seminar was awesome, and I learned a ton of cool things.  One of the best things I learned this past weekend was something I already knew, but the seminar helped reinforce it.  The Great take away:  YOU have to be Fit to Fight!  Simple to talk about, but not easy to be about.  Whether you are fighting an attacker in your parking deck, stress at work, or fat on your body; You must be Fit!  The coolest ass kicking moves in the world are no help if you cannot breath.  Fit people are more capable of dealing with stressful situations.  The more fit you are the more efficient your body becomes at burning fat.  In the hustle ‘n bustle of today’s society, many excuse away their fitness by saying they don’t have time.  Ask anyone who has ever done a Tabata interval how long it takes to be fit…got 4 minutes to spare J?  Your workout doesn’t have to be the latest and greatest Oxygen Magazine or Men’s Health routine.  Your workout just has to be done by you…daily.  Drop Kick the excuses.  Make time to be better today.  Keep Fighting to be Fit, so you’ll be Fit to Fight.

Alcoholics Anonymous founder Bill Wilson told his wife, 6 months after starting AA and spreading his message of sobriety, that AA wasn’t working because everyone he was helping was still drinking.  His loving wife then pointed out that he hadn’t drank in 6 months.  What does this have to do with fat loss?  Heroic Fitness’s ongoing Bring-a-Friend Friday is the perfect opportunity to tell your family, friends and co-workers about your commitment to your and their health and fitness.  Use the accountability power of teaching to your fat loss advantage…after all, who wants to be a hypocrite?  That’s why most people don’t vocalize their desire to be fit because they think, “If I fail, at least nobody will know.”   Tell everyone your goals and eventual destination, so that they can support you in your efforts to succeed.  You’ll be more likely to succeed on your fitness ‘n fat loss adventure by telling ‘n teaching…The Great Take away:  Bring-a-Friend Friday will help you, your friends, family, and co-workers in your health ‘n fitness fat loss efforts!

On Saturday, November 19, 2011, St. Jude supporters from Heroic Fitness will join together to participate in the exciting, family-friendly 5K walk to raise money for the children of St. Jude Children’s Research Hospital.  Come out and burn some Calories for the Kids.  You are encouraged to sign up for the Heroic Fitness team with your friends, family and co-workers and recruit sponsors to make donations in support of their efforts and the lifesaving work done at St. Jude.  If you would like to participate in the walk or make a donation to the Heroic Fitness team, please click on the following link:  Give Thanks Walk...Heroic Fitness Team Link...Thank you!!!  A simple $5 donation could make a difference in a kid’s life today…the Great take away:  Come out to burn calories for the Kids in support of a Great cause, and you’ll burn fat in the process!

The Greatest Take Away from this email:  You must be Fit to be Fit ‘n Fabulous…do it for the kids…thank you for tuning in…have an EPIC Day J!!!

To your health ‘n fitness,

Kirk

Are We Just too Busy to Eat Healthy???...the drive-thru era

This is a great question!!! Many of us are just too lazy to eat healthy. We always seem to find time to shop for a new dress, go to the movies or watch the football game but not enough time to have a good healthy dinner.  Grabbing a hot-dog and beer at the game is way too convenient. Yes, eating healthy costs a little more and takes a little more time and energy to prepare, but what is more important that football game or your long term health? If you do not have your health, you will eventually not be able to attend the game!!!

Fast food chains have been one of the major contributing factors to our obesity problem here in the United States. In all major cities, you can find every type of food on every corner with a drive through window attached!!!  Fortunately, many fast food chains have re-directed their efforts to become more health conscious for us busy people on the go!!! If you ask, most outlets have the nutritional specifications about their food. The things to be aware of are the fat content per serving, the sodium content and of course, the calories. Here are some tips when you decide to drive through one of these chains:

1. Order only grilled items on the menu. Avoid the fried fish or chicken sandwiches.

2. Be aware of the calories and carbohydrates from the “white flour’ buns on your sandwiches. If possible, eliminate the bread and order a baked potato or salad in its place.

3. Try a honey-mustard sauce on your grilled chicken or as a salad dressing- Be aware of how many fat grams and calories are in salad dressings.

4. Order the small burgers without cheese instead of the large ones.

5. Forget about the “mayonnaise” on your burger. Omit it and add mustard and ketchup. You will save yourself a lot of fat grams.

6. Avoid your “high sugar” drinks and milk shakes. One 12 ounce soft drink has as much as 50 grams of sugar. (Sugar turns to fat very quickly if not used).

7. Order low-fat milk, diet sodas, tea or water to drink.

8. If ordering pizza, eliminate the high-fat meats and go light on the cheese. Eat a big salad with boiled egg whites (if possible) on top to help satisfy.

9. If at a salad bar, “anything green” is a good start. Do not add ham, bacon, pasta salads or high-fat dressings. Limit your croutons, cheese and nuts. Add boiled eggs without yolks for protein.. Vegetables such as celery, tomatoes, peppers, and corn are good for filling you up. Careful with the high calorie breads served at salad bars- they are good on the lips, but terrible for the waist and hips.

10. Last but not least, avoid high-fat desserts such as milkshakes, apple pies and brownies. Order the low-fat yogurt instead.

Eating out or driving through your favorite fast-food chains does not have to allow you to “break the Laws” of good, healthy eating-remember-the fast food chain makes the food and YOU make your choices. Follow the rules, search the menu and order smart. GOOD LUCK!!!

PS...Don't forget today is Bring-a-Friend Friday.  Please call ahead to make sure we have a spot reserved for your friend.  Have an Epic Day :)!!!

Train Smart, Expect Success, and Be Relentless...

Kirk

What Your Waist Size Says About Your Health

Hey, Hope you had an awesome weekend and are ready to have a EPIC week!!! According to the American Dietetic Association, men can improve their health by watching the size of their waist. Losing some extra flab around this region can actually give your health a significant boost. Some say that it is just as important to know your waist measurement as it is to know your weight, your blood pressure numbers and your cholesterol level. If you do not know this number, it is time to learn it so you can improve your health. That Key Number According to the ADA information, the average male that has a waistline higher than 40 inches has an increased risk of disease. This is called the disease risk zone. Abdominal fat, as compared to fat in other areas of the body, increases the risk of developing numerous health problems. This includes conditions such as heart disease, diabetes and even some types of cancers. The name for the fat that surrounds the internal organs is called visceral fat. Measuring Your Waistline Take the time to measure your waistline. To do so, wrap a tape measure over your bare skin. Do so at your natural waistline. This is an inch or so above the belly button and at the narrowest portion of your torso. The tape measure should not be loose nor should you pull it tight. Know what your number is and track it. In many cases, tracking your waist size is more important than tracking your actual weight. How to Decrease Size If you have taken the time to stretch out that measuring tape and you are not happy with what you see, it is time to make a change. The good news is that there are ways to reduce belly fat significantly. Start with your diet. Eating foods that will help to burn through excess weight is very important. To do so, eat foods that are rich in antioxidants, such as green, leafy vegetables. Focus on consuming no more than a palm-sized portion of protein with meals. Avoid red meat. Consume whole grains and get rid of “white foods” including potatoes, pastas and white breads. Your diet is not enough to focus on, though. You also need to exercise. Work on exercises that specifically target the abdomen, but also get your heart going. Cardio is one of the foundations for any weight loss program. It is also important for many men to focus specifically on reducing stress levels, which notoriously cause weight gain. Reduce portion sizes in the foods you eat. More so, cut back on your alcohol consumption. For those who are looking for a way to reduce the weight, realize a full body weight loss plan is best. You will need to work at the plan, too. This means a consistent workout plan.  If you have a larger waistline, realize that by reducing your weight, you can reduce your health risks. Just because your waistline is high right now does not mean you cannot reverse or prevent these illnesses and health strains from happening to you. You just need to take action sooner. Committed to your health and fitness goals,

Kirk Huggins Rogers

7 Results Roadblocks

Hey it’s me Kirk here,

People always ask me or write me fed up and frustrated with the same theme.  They tell me, “Kirk I’m doing everything right, but just not getting any results.”  Then usually I’ll ask them 2-3 questions.  Based on their answers, determine whether or not I should take a step back and look up for lightning coming through the roof for them telling me a Pinocchio tale…lol J.  I’m kiddin’ about the lightning, but most people that I consult with aren’t being all they can be to achieve the results they desire.

Contrary to what most self-proclaimed “fitness experts” would have you believe, being fit ‘n fabulous isn’t rocket science, and getting results from you fitness ‘n fat loss program is simpler than you think.

BEWARE…the following 7 things will halt your progress:

I call them The Results Roadblocks…

So without further ado…

Result Roadblock #1 No Destination…

                -You must enter a destination into your GPS for it to give you directions and navigate you to your destination.  The same holds true for your fitness ‘n fat loss goals…they must be measurable and attainable.

Result Roadblock #2 Got a Plan?

                --Your plan doesn’t have to be perfect…you can correct course as you go.  To achieve efficient and effective results, you must have a systematic approach for how you will eat and exercise on a daily, weekly, and monthly basis.  Flying by the seat of your pants gets you scatterbrained results at best

Result Roadblock #3 too much note taking…

                -You can take notes all day long, but until you put them to use, they are just words on paper.  Imperfect Action will get you positive results faster than doing nothing.

Result Roadblock #4 Food Journal?

                -It’s a scientifically proven fact that people who honestly journal their food intake over time achieve their desired result.  Honestly journaling your food intake means writing down that spinach salad you had two days ago as well as writing down the 2 slices of pizza and beer you had last night for dinner.  If you can’t be honest with yourself, then who can you be honest with?

Result Roadblock #5 Negative Thinking!!!

                -I think I can…I think I can…I think I can…If you Believe it through tenacity and patience you can achieve it.

Result Roadblock #6 Instant Gratification…

                -If it was possible to be fit ‘n fabulous by working out two days per week, doing no cardiovascular exercise, and eating sweets ‘n treats at every office meeting, then everyone would be fit ‘n fabulous and you wouldn’t be reading this right now…it is what it is.

Result Roadblock #7 Got Daily Hustle?

                 -So by now you have overcome 6 Results Roadblocks.  Roadblock #7 is where most fall short or give up.  Got Daily Hustle???  When I was a kid, I loved to play sports, but I was definitely no child prodigy.  Actually, I wasn’t very athletic at all.  My feet were so big that my baseball teammates used to tell me I looked like I had cinderblocks for shoes when I was running.  In football, I might get juked or miss tackles because I was a bit goofy.   As a matter of fact if you go to my momma’s house you won’t find any MVP trophies or All Star Pictures because I never achieved either.  The one trophy that I still have to this day that I’m most proud of is “The Hustle Award”, which was given to me by one of my childhood coaches.  He told me that no matter what happened on the field, he always knew I was giving him everything I had, and I did it with a smile on my face.  This theme stuck with me through any sport I played.  If there was an award for hustling/working hard, I was going to get it.  The secret to your success is no secret at all.  To be fit ‘n fabulous you must constantly breakthrough the first 6 Results Roadblocks.  You have to crawl before you can walk, and in order to walk, you must crawl every day…get some Daily Hustle!!! 

PS…If you enjoy the awesome information that you receive from me, please refer your family, friends, and co-workers to sign up to receive this information as well, so they can have the same opportunities to be fit ‘n fabulous that you do.  Just have them email me at heroicbod1@heroicfitness.com.  Thank you!  I appreciate YOU!

Have an Epic Day J!

To your fit ‘n fabulous success,

Kirk

Ward off Holiday Inches

Weight Gain Season Begins It's here—whether you're ready or not. Just look at the seasonal shelves in your favorite store. Retailers like to call it ‘holiday season' but let's be more accurate. Weight Gain season begins now and runs straight through New Year's. The next two months will bring ample opportunity for you to expand your waistline. Of course the choice is yours. Why discuss it now and not mid way through December? Because now is your opportunity to plan for the weeks ahead. Once the craziness begins, you'll be too busy to put a plan into action. So let's take this moment of clarity, this calm before the storm, to outline a two-part plan that will save your waist from unwanted holiday inches. 1) Part One: Your Exercise Plan. Exercise is the first thing people cut when they get busy, and the holiday season is notorious for empty gyms. This year do something different—obligate yourself to exercise. Promising to yourself won't do it, you need to promise to others so that you won't drop the ball. Sign up to work with a fitness expert – This is the perfect solution for consistent, challenging and effective workouts. I'll give you the attention and assistance that you need to power through the holidays in better shape than ever – talk about motivating! Join a class – You won't be as effective exercising on your own during the busy holiday season, so join a class for accountability. Find something challenging that gets your heart rate elevated and uses strength training. Get a serious exercise buddy – Some friends can be an awesome help while others end up pulling you down. When looking for an exercise buddy consider the following questions: - Do they share your fitness goals? - Are they fairly encouraging? - Do they give up easily? - Are they at your fitness level? 2) Part Two: Your Diet Plan.The holidays offer ample opportunities to indulge, so you need to hammer down some guidelines before hitting that buffet line. I'm not saying that you shouldn't indulge in any seasonal treats, but use moderation. Don't use the holidays as an excuse to eat until the point of being uncomfortable – will you really miss that bloated feeling? Decide which treats to cut out this year. Don't bring edible treats to the office or to parties. You know that the leftovers will come home and you'll end up eating far more than your share. This year do everyone a favor by not gifting fattening treats. When faced with a buffet line, load your plate first with greens, vegetables and lean meats before breads and heavier foods. Also drink water with your meal and keep alcoholic beverages to a 2-drink maximum. Beware of holiday drinks – most are brimming with calories. Hot drinks from coffee shops, cocktails at parties and creamy eggnog are all very enjoyable and all filled with empty calories. Stick with hot tea or unsweetened coffee. Everywhere you go during the holiday season brings you face-to-face with a plate of sweets. To avoid being a bore but without adding inches to your waist, try the one treat rule. Each time you're in a social situation that involves sweets just eat one, and enjoy your treat slowly. You don't have to gain weight this holiday season. The key is your mindset. If you approach the holidays with the mindset of, ‘I deserve to indulge and I shouldn't have to exercise' then you'll enter 2012 a few pounds heavier, a little less healthy, and with lower energy than ever before. I believe that you deserve better. I believe that you should enter 2012 in better shape than you are today, healthier than you've been in a long time, and with more energy than you thought possible. I'm here to help – call or reply to this email to set up a fitness consultation with me. I'd love to show you how to transform your body over the weeks to come. Burn The Most Activities that require the coordination of your entire body, such as jogging, swimming, and the elliptical trainer, burn more calories than stabilized activities, such as a stationary bike. For maximal calorie burning, choose cardiovascular exercises that use your entire body. Low Carb Pumpkin Muffins Here's a muffin that isn't sugary, starchy and devoid of nutrients – like the muffins at your favorite coffee shop. These muffins are rich in beta-carotene and contain half an egg's worth of high quality protein. The delicately sweet flavor will satisfy and have you coming back for more. Servings: 12 Here's what you need... 1/2 cup coconut flour (find at natural foods store) 2 teaspoons ground cinnamon 1/2 teaspoon ground nutmeg 1/4 teaspoon ground cloves 1/2 teaspoon baking soda 1/2 teaspoon salt 1/2 cup canned pureed pumpkin 6 eggs, beaten 3 Tablespoon coconut oil, melted 1/3 cup honey 1 teaspoon vanilla extract 12 pecans for topping Preheat oven to 400 degrees F. Oil muffin pans. In a medium bowl, combine the coconut flour, spices, baking soda and salt. In another bowl, place the pumpkin puree then add the eggs one at a time, mixing well after each addition. Add melted coconut, honey and vanilla and mix until well combined. Add the flour mixture to the pumpkin mixture, blend with a whisk until most lumps have disappeared. Spoon into prepared muffin pan, filling each muffin 2/3 full. Bake for 18-20 minutes or until golden. Place on wire rack to cool. Nutritional Analysis: One serving equals: 127 calories, 7g fat, 230mg sodium, 11.7g carbohydrate, 3g fiber, and 5g 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.

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