July’s Special from The Body You Want: Get Better Results, Have More Fun and Do It Absolutely FREE

This flyer entitles you to one free pass to one of our group interval classes if you are not a client, or an additional free pass for a friend if you are a client.

When: Classes are Mondays & Wednesdays from 7:30pm to 8:15pm

Where: 1070 Thomas Jefferson St., NW, WDC 20007

Enter glass door and go down the stairs.  Class is in the basement.

How: To RSVP for your free interval class send an email to thebodyyouwant@yahoo.com

• Your fitness level doesn’t matter – very high, very low or in the middle the class is tailored to you
• Research shows that 20min of interval training yields at least 450% better fat-loss than 60min of steady state aerobic exercise (like jogging) – better results in less time
• Make working out fun – no monotony (great if you hate jogging or hours on the elliptical), high energy group environment (great if you have trouble pushing yourself by yourself)
• Safe – multiple rest breaks to allow for safe, low impact, yet intense and effective work; our instructors know how to modify each station to make it appropriate for your body

RSVP with Natillie today (thebodyyouwant@yahoo.com)

This offer expires July 31^st, 2010 or until we run out of space.  As of right now we only have 30 spaces in total (spread over 4 weeks, that’s not a lot) to give away in July.

This offer is not redeemable with any other offer.  Limit one per customer.

If you dont happen to live in the DC area check out this home interval workout http://josefbrandenburg.com/how-to-workout-when-the-weather-sucks-or-you’re-snowed-in-at-home/

As the  Fitness Expert for the PCOS Challenge TV Show and the 2010 Washington, DC  Personal Trainer of the Year Nominee for both Personal Fitness Professional Magazine and The Washington, DC Fitness Association, The DC Fitness Advisor it is safe to say he knows his stuff!  He shows normal people with hectic lives and average genetics how to create the bodies they want in the time they actually have.

New, FUN, Killer Home Fat-loss Workout

My fiancé filmed this masterpiece from my luxurious home gym (my living room).  I was supposed to do kettlebells for my intervals today, but I came up with a “better” idea instead.  (I say “better” because it really kicked my butt and made me sweat like a pig, but it was a better workout.)  Besides not being able to breath it was actually a pretty fun 20min.

Watch the video – you want to catch my jokes and be sure that you understand how to do this correctly (safety and efficacy).

Here’s the workout and warm-up:

Warm-up

10 brides
10 squats
5 inchworms

The Goblin Squat/Squat Thrust Ladder (from hell)

10 Goblin squats, followed immediately by 10 squat thrusts
30sec rest

9 Goblin squats, followed immediately by 9 squat thrusts
30sec rest

8 Goblin squats, followed immediately by 8 squat thrusts
30sec rest

7 Goblin squats, followed immediately by 7 squat thrusts
30sec rest

6 Goblin squats, followed immediately by 6 squat thrusts
30sec rest

5 Goblin squats, followed immediately by 5 squat thrusts
30sec rest

4 Goblin squats, followed immediately by 4 squat thrusts
NO rest

3 Goblin squats, followed immediately by 3 squat thrusts
NO rest

2 Goblin squats, followed immediately by 2 squat thrusts
NO rest

1 Goblin squats, followed immediately by 2 squat thrusts

Rest 2 min

Repeat once more

Collapse in a pool of your own sweat!

Workouts like this will massively accelerate lypolysis (fat-burning) and enhance your fitness levels in just 20min.  Oh, and you will get both a better looking and fitter body in 20min of this kind of workout than you would in 60-90min of a regular workout like jogging.

Josef Brandenburg is Washington, DC’s top personal trainer for busy people. He shows normal people with hectic lives and average genetics how to create the bodies they want in the time they actually have. To find out more about the 7-Day Free Trial click here. You can also pick up a copy of his brand new CD – “Why Eat Less and Exercise More is The Worst Advice Ever” here.

Josef’s 6-Pack Beef Stew

This is THE beef stew that will actually help you achieve your health & aesthetics goals, AND still tastes good! Normally beef stew involves breading beef with flour and then pan frying it in un-godly amounts of butter or oil – increasing your waist-line, insulin resistance, and your risk of cancer, diabetes and heart disease.

Please note, while this dish only takes 15-20min. to prepare it does need to cook for 2 to 2.5hours (you don’t need to do anything to it while it cooks though). You could drive to the gym, workout, drive home, and shower, or watch a movie, cook other stuff, clean your house, or do anything else while it cooks.

Ingredients

2lbs beef chuck (or boneless beef shank) – trim all visible fat, and cut into 1” x 1” cubes (grass-fed beef if you can find it)	927 kcal
4 tbs tomato paste	60 kcal
2 tbs balsamic vinegar	20 kcal
1 tbs flour	29 kcal
2 small/1 large onion – 1” x 1” cubes	69 kcal
3 medium turnips – cubed	102 kcal
5 large carrots – chopped	148 kcal
4 cloves garlic – diced
1 bay leaf
1 tsp dry thyme (1 tbs fresh)
1 cup water
1 cup red wine	198 kcal
Salt & pepper to taste

Instructions

1. Preheat oven to 300°F, and chop veggies & meat.
2. In a large Dutch oven (5qts) combine beef, flour, tomato paste, vinegar, and salt & pepper (be generous).
3. Add the veggies, bay leaf, thyme, water and wine, and bring to a simmer on stove top.
4. Cover pot, and transfer to oven. Allow to cook for 2 to 2.5hrs (until meat is fork tender).

Nutrition Facts

6 servings, 426 kcal per serving

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