Eating Your Fruits and Veggies? This May Help!

This is a repost of an old and very popular article...

It's recommended that we eat 6-10 fruits and vegetables a day. That's what's been suggested to maximize vitamin, mineral and antioxidant intake to maintain good health, healthy weight and avoid the conditions and diseases associated with poor diet and obesity. Here in the States it is reported the actual average of fruits and veggies eaten each day is just 2.

Yup, just 2.

Now, I don't know where you stand on this, but overall, it really is a sad state of nutritional affairs. We live in a world where we're constantly under time, work, family and other stresses. We often reach for the foods that are most convenient, but not always the ones that are most nutritious.

Unfortunately, potato chips may be made from potatoes (maybe) but they don't count as vegetables. And "drinking" your veggies in the form of some mutated fruit juice is not going to get it done either.

Coffee comes from a plant and beer is made from grains (barley malt, wheat) and "veggies" (hops) but these don't fill the bill, either. It would be nice if they did, but no dice.

But do not despair! It's not that tough to get more fruits and veggies in each day.

Here are some super simple tips to get you started:
1) Buy 'em already chopped
Look, I can be lazy, too;-) There's nothing wrong with not wanting to go through the hassle of having to chop up fruits and veggies. If you want to buy them pre-chopped go ahead. It's much better for you than not eating them. Alternate: Spend an hour a week chopping vegetables and fruits into serving sizes. Then you'll be able to:

2) Carry 'em with you
Load up a plastic baggie with your pre-chopped veggies and bring them to work. Seriously, see how easy this can be! Especially if you've used my suggestion from #1! Bringing the "right number of bags and making sure to eat them all is a great way to ensure maximum fruit and veggie intake, even in a stressful, busy day!

3) Add real fruit to your yogurt
Have some yogurt for breakfast and add some fresh blueberries, raspberries or blackberries. It's that simple! Cherries, bananas, red grapes, chopped plums, chopped nectarines, chopped peaches and chopped pears also work. Whatever fruits you like, use 'em in your yogurt!

You can even crank up the fiber content by adding a few tablespoons of high fiber cereal!

Bonus tip: A great way to provide your body with the nutritional foundation you need each day is a Whole Foods based multi-vitamin. Prograde Nutrition VGF 25+ is one example. It's made from 25 veggies, greens and fruits. There are other great whole-food based multi's on the market and if you know of one, go for it.

This one is a great one, however, providing maximum bang for the buck.

Here's another great article on how to be sure you're getting enough fruits and vegetables each day: Getting Enough Fruits and Veggies?

Be sure to use these tips and let me know how they help you out. Or send me some of your own!

Teacher Appreciation!

A "thank you" for all you do!!

Are you a teacher, educator or administrator in a school or school district? Then you already know the school year is rapidly coming to a close!

You do a terrific job preparing our young people for the future and All-Star Sports Academy wants to say thank you! So, we are opening a very limited number of spots in Power Fitness Camp, our adult fitness "boot camp" program, to educators at a very discounted rate.

Our Power Fitness Camp, "the toughest workout you'll ever love," is normally available for a minimum of 3 months at $149 per month.

For this special "Educator Appreciation Summer Special," however, we're making it available for the months of July and August for only $149!

As they used to say on TV..."but wait...there's more!! If you take advantage of this offer by June 8th, we'll include the last 2 weeks in June, an All-Star Sports Academy t-shirt AND a $50 gift card you can give to a friend!*

With sessions available at 7 AM, 9:30 AM and in the evening, you won't even have to miss out on beach plans or any other summer activities in order to get in the best shape of your life!!

There is one small catch, however...we're ONLY offering 25 of these spots! And when they're full, they're full...period.

The info web page is below. You'll find the registration link on that page, so go over right now and see if this offer "makes the grade" for you!

If you're not convinced in the first 14 days that this is the "toughest workout you've ever loved," we'll give you your money back, shake your hand and let you be on your way.

So go over and check it out now...we'll be looking for you in Power Fitness Camp!

Teacher's Summer Shape Up!

Family Day Success!

On Saturday, April 28, 2012, All-Star Sports Academy celebrated 4 years in business with our "1st Annual, 4th Anniversary Family Day and Dodgeball Fundraiser."

The event was a rousing success. We raised nearly $1,500 for charity and no dodgeballs were injured during the tournament. There were a few (minor) bruised egos and some hairstyles were ruined by flying dodgeballs, but other than that, we all escaped unscathed...

As we prepare for summer's arrival, we'd like to say "thank you" to all of you who have supported us through these challenging times.

We could not possibly do what we do without your support!

Thank YOU!!

Answering "THE" fitness question!

More than any other single question we get, "what should I eat?" is the most frequent AND the most impactful question of all!

Nutrition is said to be 70% of the fitness, weight loss and fat loss equation.

So why risk getting it wrong? Answer these questions for yourself:

1. Do you wonder what to eat before and/or after you workout?

2. Would having highly nutritious, restaurant-quality food ready to make at a moments notice make your eating plan easier and more effective?

3. If you could have this kind of great, all-natural, filler-free food delivered right to your door,  would that make sticking to your eating plan easier?

4. If you could get 3 meals and 2 great snacks a day for less than $14 per day, would that help? 

If you answered 'yes' to any (or all) of these questions, you owe it to yourself to check out Meal Movements, the simplest and most delicious home meal delivery available! 

Personal Trainer Food! 

If you have any questions about Meal Movements, our nutritionist will be happy to help you out!

All-Star is 4 years old!

Have you heard the news?

All-Star Sports Academy turned 4 years old on March 1, 2012!

We're celebrating by throwing an awesome Open House, Family Boot Camp and a Dodgeball Tournament Fundraiser!

All the info is right here:

http://www.allstarsportsacademynj.com/family-day

We will be holding our 2nd Family Boot Camp during Family Day. The first one was an overwhelming and amazing success!

Here's a look:

Family Boot Camp December 2011

This great event is open to both members and non-members alike!

Contact us TODAY to reserve your spots, or to get answers to your questions!

Give Someone the "Heart of a Champion!"

Give Someone the "Heart of a Champion!"

Research has shown that people who receive positive affirmations and validations from people they know, love and/or respect, or even from the people with whom they regularly interact, feel better about themselves. Duh...

But the research has also shown that those people have higher levels of endorphins and other healthy hormones, leading to a longer, healthier (and of course happier!) life! What's even more interesting is that the "giver" of the compliment or positive affirmation ALSO receives a similar benefit as a result!

So why not tell someone you know how terrific they are? Recognize their achievements or just tell them how happy you are to know them. Who knows, they might just live longer, stronger and happier...and so will you!

PS...Hey moms and dads! Looking for a more "physical" way to strengthen your heart, feel better and even look better?

Try Power Fitness Camp! Right now, you can get 21 days for just $21! Why wait? Contact us today and we'll get you started! More info here:  

$21 bucks for 21 days of Power Fitness Camp!

Holiday Indulgence?

Holiday Indulgence!

The Holidays are upon us!!

Parties...shopping...Christmas and Hannukah decorations galore!

And enough high-calorie, high-fat foods to kill a horse. Or at least give him a nasty case of high cholesterol and maybe even diabetes!

But enough sad and scary stuff!

Mary Jo, our in-house Youth Nutritionist says Bah! Humbug! to all that hand-wringing about dieting during the holidays!

Here's her take:

Holiday Indulgence!

Twinkies, the Ultimate Fitness Food ?!?

Would YOU like to lose 25 pounds or more in just 2 short months?

Would you like to lose that weight while eating nothing but Twinkies, Ho-Ho’s, Devil Dogs, Little Debbie snacks and other convenience store goodies

Well…YOU CAN! Or so it would seem.

That was the experience of one Associate Professor of Nutrition at the Kansas State University. In so doing, he helped to prove a point I’ve been making for years. A calorie is a calorie.

He also helped reinforce a basic and accepted law of physics proven by Einstein, Newton and many smarter people before me. That law is simply this: energy taken in by a body versus the energy expelled by a body will result in either mass lost or gained.

Professor Mark Haub spent 2 months last summer eating nothing but sugary, crème filled snacks like Devil Dogs and Twinkies and lost 27 pounds in 2 months! Amazing, right? Wrong!

You see, the real reason Dr. Haub dropped the 27 pounds is that he did the one thing that will always result in a loss of mass (body weight) for any body. He reduced the amount of energy he took in!

Dr. Haub reduced his caloric intake from 2,600 kcal per day to 1,800 kcal per day during the specified period. Since a pound is made up of 3,500 calories, we can do some simple math and deduce the largest portion of his reduction. Almost 14 of the pounds he lost are attributable to the 800 kcal per day caloric deficit he created.

The remaining 13 came from the increase in activity he undertook during the study period. There; simple math and a simple fact: calories (energy) in vs. calories (energy) out equals mass (weight) gained or lost.

I’m NOT endorsing the Twinkie diet, or any other ridiculous “diet” plan out there. What I am saying is what I’ve said for over 12 years. If you consume fewer calories than you burn each day, you will reduce your weight. Period.

When it comes to the essential definition of a calorie, one calorie of Twinkies is equal to one calorie of steak is equal to one calorie of salad is equal to one calorie of Haagen Dazs Vanilla Swiss Almond Ice Cream.

This doesn’t mean you should ignore the quality of the calories you put in your body. It simply means that energy (calories) and mass (body weight) are related. Duh!

What we do know about calorie quality is this: whole foods have a far more thermic effect on the body. Additionally, our bodies tend to burn the calories from whole foods better and more readily than those from processed foods.

Scientists at Pomona College in California recently published a study in Food and Nutrition Research which showed that processed foods reduced the rate of diet-induced thermogenesis – calories burned while eating and in digestion - by almost 50% when compared to meals made of whole foods.

When you consider that up to 10% of your total caloric expenditure for a given day may be the result of diet-induced thermogenesis, a 50% boost starts to sound pretty good! For a 2,000 calorie a day diet, that’s an additional 100 calories burned just because you choose whole foods. That adds up to one pound lost every 35 days, provided your output (exercise and activities of daily living) are equal to your intake (food.)

So in theory you could eat a reduced calorie diet consisting of Twinkies or Snickers bars. But why would you?

Eat a varied, fresh, whole food diet and watch your “burn rate” go up. Reduce caloric intake and watch the weight come off.

Do both in conjunction with smart exercise (try this Power Fitness Camp) and watch the body fat fry off while you chisel the muscle! Soon, you’ll reveal the great physique hiding under that layer of “insulation”(you know, F-A-T!)

If you’re looking for an organic, whole food snack that’s delicious AND convenient, you have to try Prograde Cravers! Read about them here Prograde Cravers! and find out how they can satisfy your craving and help you maintain the “burn” of thermogenesis!

One "tiny" factor in YOUR energy levels

Many things affect our energy levels.

Some of us just don't get enough sleep. Others have our sleep habits disrupted by repeated schedule change and interruptions. People working swing or night shifts and parents with newborns and infants know just what I mean.

Stress is a big energy drain. Manage your stress (sleep, diet and exercise all help...I know, easier said than done!)

Others are affected by pharmaceuticals, either prescribed or recreational. Everything from alcohol to the harder stuff can take a toll on energy levels.

Diet and exercise, of course, also impact our energy levels. But aside from the obvious things like calorie intake, sugar and fat intake and lack of (or too much) exercise, there's a "tiny" factor that greatly impacts your energy levels and how your body produces energy.

Mitochondria are microscopic structures in your cells. In muscle cells, they produce ATP, or adenosine tri-phosphate, which your muscles use to create energy for movement. Here's a closer look:

An "inside" look at your mitochondria

Many things can affect mitochondrial ATP production as well as the number of mitochondria in your cells.

Diet and exercise are two big factors. Regular exercise can increase the number of mitochondria in your cells, providing the potential for more energy production.

Poor diet and lack of certain critical nutrients, however, can hurt your mitochondria and your energy production.

Here's a great article that talks about some specific nutritional action YOU can take to nurture your mitochondria and crank up your energy production: Secret Microscopic Help in Your Weight Loss Battle!

The writer describes some specific things to do and eat to make these little engines chug along better!

If you want help with the exercise side of the equation (and the nutrition side) contact us!

Getting Enough Fruits and Veggies? This Can Help!

It's recommended that we eat 6-10 fruits and vegetables a day. That's what's been suggested to maximize vitamin, mineral and antioxidant intake to maintain good health, healthy weight and avoid the conditions and diseases associated with poor diet and obesity. Here in the States it is reported the actual average of fruits and veggies eaten each day is just 2.

Yup, just 2.

Now, I don't know where you stand on this, but overall, it really is a sad state of nutritional affairs. We live in a world where we're constantly under time, work, family and other stresses. We often reach for the foods that are most convenient, but not always the ones that are most nutritious.

Unfortunately, potato chips may be made from potatoes (maybe) but they don't count as vegetables. And "drinking" your veggies in the form of some mutated fruit juice is not going to get it done either.

Coffee comes from a plant and beer is made from grains (barley malt, wheat) and "veggies" (hops) but these don't fill the bill, either. It would be nice if they did, but no dice.

But do not despair! It's not that tough to get more fruits and veggies in each day.

Here are some super simple tips to get you started:

1) Buy 'em already chopped

Look, I can be lazy, too;-) There's nothing wrong with not wanting to go through the hassle of having to chop up fruits and veggies. If you want to buy them pre-chopped go ahead. It's much better for you than not eating them. Alternate: Spend an hour a week chopping vegetables and fruits into serving sizes. Then you'll be able to:

2) Carry 'em with you

Load up a plastic baggie with your pre-chopped veggies and bring them to work. Seriously, see how easy this can be! Especially if you've used my suggestion from #1! Bringing the "right number of bags and making sure to eat them all is a great way to ensure maximum fruit and veggie intake, even in a stressful, busy day!

3) Add real fruit to your yogurt

Have some yogurt for breakfast and add some fresh blueberries, raspberries or blackberries. It's that simple! Cherries, bananas, red grapes, chopped plums, chopped nectarines, chopped peaches and chopped pears also work. Whatever fruits you like, use 'em in your yogurt!

You can even crank up the fiber content by adding a few tablespoons of high fiber cereal!

Bonus tip: A great way to provide your body with the nutritional foundation you need each day is a Whole Foods based multi-vitamin. Prograde Nutrition VGF 25+ is one example. It's made from 25 veggies, greens and fruits. There are other great whole-food based multi's on the market and if you know of one, go for it. This one is a great one, however, providing maximum bang for the buck.

Here's another great article on how to be sure you're getting enough fruits and vegetables each day: Getting Enough Fruits and Veggies?

Be sure to use these tips and let me know how they help you out. Or send me some of your own!

Chocolatey Goodness...and GOOD FOR YOU!!

Hey...a quick post today...

Here's a little chocolate treat that will make you smile. Best of all? It will help you get your sweet on without filling out your waistline!

Enjoy!

Delightful Dark Chocolate Chunk Muffins

Preheat your oven to 350, then mix:
• 2 eggs
• 1 c. unsweetened vanilla almond milk
• 1 c. shredded zucchini (peeled before shredding)
• 1 tsp. vanilla
• 3 tbsp. agave syrup

Whisk well then add:
• 1/2 c. Quinoa (uncooked, dry; preferably red)
• 1 tsp. baking soda
• 1/2 c. gluten free pancake mix
• 1 tsp cocoa powder
• 1 1/2 scoops Prograde Chocolate Protein powder

1. 
Blend more till smooth. If desired, add 1/2-3/4 c. dark chocolate chips or chunks.
   Note: Your batter will be very wet.
2. Pour the batter into muffin tins, bake 'till they spring when you touch them, about 15-20 minutes.
3. Let them rest on a counter for 10-15 minutes to cool. The quinoa becomes nutty and delicious within the muffins.

These are best served cooled.

Makes 1 Dozen.

Nutrition Facts: (per 1 muffin)

Calories: 86
Protein: 4 gms
Carbohydrates: 13 gms
Fat: 2 gms

Is Cheerleading the Most Hazardous of All Sports?

While reading up on the whole "Is cheerleading a sport?" debate, I came across a few interesting factoids that seem to be overlooked. (Btw, cheer IS a sport - you train to create precise "plays" and you get scored on it...'nuff said)

According to this article http://www.nationalcheersafety.com/cheerisasport.pdf, "71% of catastrophically injured female college athletes are cheerleaders" - Mueller F. O., Cantu R. C. Twenty-Sixth Annual Report for Catastrophic Sports Injury Research. Fall 1982–Spring 2008. Chapel Hill, NC: National Center for Catastrophic Sports Injury Research; 2008.

Ankle, knee, shoulder and back injuries make up approximately 50% of all injuries to cheerleaders. (Several sources, including the American Association of Pediatrics and the National CheerSafety Foundation.

Unfortunately, head and neck trauma and spinal injuries from falls make up a significant portion of the remaining 50%.

The good news here? The ankle, knee, shoulder and back injuries that occur most frequently in cheer are eminently preventable with the proper kinds of strength, power, flexibility and core training!

When you employ the concepts and techniques of integrated sports fitness to the cheerleader's body and sports performance, joint stabilization and overall strength is greatly enhanced and cheer skills get sharper. The net result is the virtual elimination of non-contact joint injuries!

That's great news for cheerleaders AND those who love and support them!

Want to know more about how to cheer better and with fewer injuries? Contact me or give All-Star Sports Academy a call at 732-597-3725 and we'll be happy to help.Cheer on - injury free!

Phil Hueston, NASM-PES, IYCA-YFS
All-Star Sports Academy

http://www.allstarsportsacademynj.com

"Welcome to the Athlete Underground!"

There's a DRAGON in the house!

There's a "Dragon" at All-Star Sports Academy!

Not the ugly, scaly kind that terrorized towns in jolly old England!

This Dragon can help you earn a Black Belt and get a great workout
at the same time!

Dianna LaVecchia has brought Dragon Muay Thai to All-Star Sports
Academy's Softball/Baseball Center at 2214 Rt. 37 E, Toms River.

Now, Dianna is inviting you to an Open House to celebrate the opening
of her school!

Learn about Muay Thai, Jeet Kune Do and how YOU can become a Black Belt!

Enjoy great Thai food and watch demonstrations. Maybe even participate! Come on,
don't be scared!

For all the information on this fun-filled event, go to http://www.muaythaifit.com/index.htm

Click on the "NEWS!" link.

When you get to the open house, tell Dianna that Phil, Brian and Sean sent you!

PS...Don't forget!! You can get a one week trial in any of our programs simply by going to
All-Star Sports Academy Trial Membership

If you haven't tried Prograde Nutrition Cravers, then your nutrition bars taste like cardboard!

Find out why our clients L-O-V-E their Cravers!!

Coach off the excess weight

Researchers at Duke University Medical School have "discovered" something our clients have known for years.

Their research reinforces our belief that working with a professional to lose body fat, change your body shape and develop healthy habits results in better, well, better results!!

They studied people who lost at least 8.8 lbs over a six month weight-loss phase. Lo and behold, the group that worked with a fitness/diet professional kept off more of the unwanted weight than any other group!

Frankly, we're not surprised! Our clients tell us that it's easier to keep off unwanted pounds when you have someone who cares about your results guiding and helping you to your goals.

THAT is the essence of why our programs work. We care about your results, and the programs are easy to follow and FUN!

Speaking of fun and effective body transformation programs, have you registered for the amazing
Get a Swimsuit Ready Body by July 4th! kickoff session yet?

What are you waiting for?

For a teeny tiny $10 registration fee, you'll walk away with over $75 in bonuses (we just added "A Woman's Fat Loss Strategy", a 10 step eating, diet and lifestyle guide to the body you want. It's a $20 value, and it's included as a bonus for registering for the May 1st, 7:30 PM Kickoff Session!)

May 1st, 7:30 PM at our Strength & Conditioning Center at 1856 Route 9, Toms River

$10 registration for the kickoff, and we promise some awesome stuff that night!

Over $75 worth of bonuses just for registering and taking the first step!

See you there, and then we'll see YOU showing off this summer!

_________________________________________________________________
A quick and very useful recipe today:

Better Butter!
This is the best butter replacement we’ve ever found. It requires you to do a little work, but the rewards in taste and good health are well worth it!

Ingredients
2 cups Extra Virgin Olive Oil
2 cups softened organic (salted or unsalted) butter

Preparation
Place the ingredients into a large mixing bowl. Using a power beater, slowly blend the olive oil and butter together.

Blend until the mixture is smooth.

Transfer contents of bowl into several table serving-size containers.

Place in refrigerator until firm like butter.

Use it just like butter, as well as for cooking lubrication and as a substitute for olive oil in cooking meats and vegetables, if desired.

Nutrition Info (approx. for 1 Tbsp
Calories ---- 110
Fat Calories ---- 110
Total Fat ---- 12.5 grams
Saturated Fat ---- 4.5 grams
Monounsaturated Fat ----- 5.5 grams
Polyunsaturated Fat ----- .75 grams

It's Cold Out....Go Out and Exercise!

Yeah, sure...we know. It's cold out. No, it's frigid! Icy! Ridiculously frosty! So that means it's time to take walking, running and other forms of exercise indoors, right?

Wrong! In fact, cold weather outdoor exercise can increase cardio response and promote better autoimmune function. If, that is, you do it correctly!

Here are some tips to help you keep your program on pace without packing into a sweaty, noisy gym and getting on a treadmill (heaven forbid! More on this counterproductive piece of junk in a later post.)

1. Check with doc if you have asthma or a heart condition - Most people can exercise outdoors in the cold with little additional risk. If you have asthma or a heart issue, though, check with your doctor first.

2. Layer it on! - Did you know that when you exercise, the heat generated by your body can make it feel 30 degrees warmer than it really is? It's true! So dressing too warmly to start your session can actually make you "overheat" while working out!

Of course, as you sweat and get tired, you can get chilled. The solution? Multiple, thin layers you can remove as you get warm, then replace if you start to chill. The Mayo Clinic recommends a layer of polypropylene or other "wicking" material next to the skin. Avoid cotton, which stays wet and clings to skin. Next, try fleece, says Mayo, for insulation. Top this with a layer of breathable, waterproof material.

This combination should do the trick. Add fleece or wicking layers if needed. If cotton is a necessary choice as a layer, put it between the wicking material and the fleece. If it's 0 degrees or below, use a scarf or face mask to cover the mouth.

3. Choose the "right stuff!" - Use reflective gear at night. This is true no matter what time of year it is. Make sure your running/walking/training shoes have enough "bite" to help you keep your footing. Try wider base shoes for winter running. If you ski/snowboard...wear a helmet!

4. Remember the fluids and sunscreen! - You may not think so, but you can dehydrate easily while exercising in the winter. The outside air is usually dry as well as cold, exacerbating dehydration even during moderate exercise. Sunscreen will help not only with the winter sun, but with windburn as well. SPF 15 and UVA/UVB protection are a good start. SPF lip balm will also keep the "chap" away.

5. Catch a headwind and pay attention to the wind chill! - If running or walking, start with the wind in your face. That way, when you're returning, tired and sweaty, it will be at your back.

Wind passes over the body, venting the warm layer of insulating air near the skin. Moving fast, as in running, skiing, skating, snowboarding, etc., also creates wind chill as the air moves past you. Example: skiing at 20 miles an hour on a 10 degree day creates a wind chill of -9 degrees! If the ambient temperature is well below 0, you may want to choose an indoor activity!

6. Know when something is wrong! - You need to be aware of the signs of frostibite (paleness of skin, numbness, loss of sensation or a stinging sensation) and hypothermia (intense shivering, slurred speech, loss of coordination, fatigue).

For frostbite, get where it's warm and slowly warm the affected area (don't rub it!) For hypothermia, get help immediately! Hypothermia requires medical treatment to prevent complications.

7. Get motivated, stay smart! - There's no reason to hole up indoors and wait for spring! You can stay in the great outdoors and stay safe. Just be aware of how to prepare and how to prevent potential problems!

As always, if you have questions about this or any other exercise topic, feel free to contact us. Just go to http://www.allstarsportsacademynj.com/contact and let us know how we can help you!

And we'll see YOU at All-Star Sports Academy!

"You're going to Disney World!"

Well, you've certainly got a shot at it!

The 1st and 10 Club "Send Me to Florida Referral Contest" is on!

Get in the game now!

Here's the guidelines:

Rules and Guidelines

1. Contest Period – The contest will begin on December 30, 2008. Official end-of-referrals date will be January 30, 2009. Enrollments completed by February 7th will count toward contest totals. Winners will be announced on or about February 22, 2009

2. Prizes – Winner in each category will receive a 4 night, 5 day Wyndham hotel vacation package to Florida. Package includes 2 nights in Destin, Daytona Beach or Fort Lauderdale, followed by 2 nights in Orlando. Winner is responsible for airfare, rental cars and all other associated costs. Also included is a one hour Sports Massage Therapy Gift Certificate from In-Touch Massage Center in Toms River, 4 movie passes, Nutritional Consultations, All-Star Sports Academy swag, free pizza and more! Prize list will grow, so check back often!

3. "Send Me to Florida Referral Contest" is open only to those enrolled in All-Star Sports Academy training programs, and parents of those enrolled. Contestants must fill out their agreement sheets before participating in the contest. Trainees enrolling during the contest period are also eligible to participate and win.

4. Contestants can take up to five (5) "1^st and 10" cards at a time. All other conditions of the "1^st and 10" Club will be in effect during the contest, including the 10% "thank you" bonus for all referrers.

5. How to qualify: Any contestant who refers at least three (3) new referrals to All-Star Sports Academy during the contest period will be qualified to win the contest. Simply be sure each referral is registered in the "Send Me to Florida Referral Contest" journal by an All-Star employee. That's it!

6. Referred persons will be granted one (1) trial week, credited to the person whose name is on the card which is returned to All-Star Sports Academy. After the trial period is complete, the referred person will have until February 7th, 2009 to complete enrollment, whether online or via physical enrollment and payment.

7. Referrals will be credited to the individual whose name is on the card presented by the referred person. All-Star Sports Academy reserves the right to split referrals or otherwise resolve disputes over duplicate cards or referrals. In the event of a tie in new enrollments, the contestant with the higher number of total referrals will be the winner.

8. Contest will be based on individual referrals only. Family members' referrals will not be combined to increase score.

9. One prize will be awarded in each of two (2) categories: Youth Athlete League and Adult or Parent League. Youth Athlete League is for those enrolled in FitKidz!, Small Group Training or Team Training. Adult or Parent League is for parents of those in the Youth Athletic League or those enrolled in Power Fitness Camp for Women.

So...do YOU want to be the one saying "I'm going to Disney World?" If you're already a member of our community, just ask how! We'll get you set up to go!

If you're not enrolled with us now, just go to http://www.allstarsportsacademynj.com and click on "Free Trial Membership" to get started!

Get in the game! Get your friends and teammates in it! Get your family to Florida!!

Before you join a "health club" for New Year's...

Here's a quick thought about "Health Clubs."

These businesses don't seem to have to deliver on what they claim to be providing customers. One industry insider says these "health clubs" have the worst business model ever!

Each January, millions of Americans slog into these clubs to fulfill "resolutions." That's when the trouble starts!

These "resolutionaries," as we call them, get pounced on by the monthly billing predators! "Health Club" sales reps, many of whom (not all!) are about as "professional" as drive-by shooters, take advantage of these good people and their desire for change!

If you've been on the receiving end of this treatment, you know what I mean. Feigned sincerity, "gotcha" questions and smoke-and-mirrors presentations are followed by steamrolling and cornering sales tactics, designed to "overcome your objections."

Wait! Didn't you go in there with the intention of determining if it was the right place for you to help fulfill your resolution? And the "health club" salesclown felt it necessary to run you over and "overcome your objections?"

Just to add insult to injury, after you do sign up (usually because it's less painful than fighting your way out of the salesclown's office), their "system" fails you miserably. Here's where the "worst business model ever" kicks in!

Go to a fast-food joint with money, you get food, right? Ok, junk food, but you still get what you expected, right? They have all intentions of providing it to you in exchange for your hard earned cash. If you don't get your food, you'll get your money back.

Go to a used car dealership, same thing. You'll get what you came in for - a car. If not, you're very unlikely to not have your money and not have a car when you're done!

Go to a "health club" with money, you'll get health and wellness, right? WRONG!

At "health clubs," if you reach your fitness goals (the very things for which you joined the club in the first place) you'll be part of a very exclusive group.

According to "health club" industry groups, only about 10% of all people who join a "health club" EVER reach their fitness goals there!
Check out these stats:Of January joiners:
25% - NEVER come back after their initial visit and enrollment (great job by the salesclown and the club, huh?)
50% - will stop coming in after February 15th.
63% - will stop coming in by March 15th.
70% - will have stopped coming in by April 15th.

Oddly enough, virtually all of these people will continue to be billed monthly, and keep paying the "health club" that failed them in the first place! So you don't get what you wanted and paid for, but you keep paying for it anyway!

To us, this is unreasonable and unethical. That's why we offer a free trial membership for any of our programs!

Visit us here: http://www.allstarsportsacademynj.com and see which programs meet your needs. We'll let you try it out for a week, no obligation, no strings!

We work very hard to make sure you want to come back, and we'll help you reach your goals! So you can spend $19.99 to $59 amonth or more and not get results but keep paying, or you can invest a little more, have total control over your investment, and get the results you want!

The choice is yours. We have a funny feeling we'll see YOU at All-Star Sports Academy!

Don't get tripped up by Holiday "treats!"

To follow up on a theme...

It's easy to stuff yourself full of delicious holiday treats without even realizing it! There you are at a party or event, chatting away or hanging out with friends and just nibbling away.

They're just little finger foods...chips and dips, shrimp, those little hot dogs wrapped in dough, egg rolls, etc. They don't really have a lot of extra calories, do they?

ONE hot dog or ONE egg roll or ONE shrimp stuffed whatchamacallit probably wouldn't add a Santa sack to your belly or thighs, so go ahead, have just one. I dare you. In fact, I'll breach etiquette here and TRIPLE DOG DARE YOU!

Let's face it, nobody has just one fatty, high calorie delicious and satisfying holiday snack treat when they're presented! So here's a couple "tricks" to use so you don't end up "treating" yourself to unwanted pound this Holiday Season:

1. Never go out hungry! - Many of us don't eat enough during the day, or in the hours leading up to a party or event because we're "saving up" our calories for the food that will be served. Eat normally throughout the day. If it's been several hours since you last ate, and you're getting ready to go out, have a small snack of veggies or even some whole grain crackers, with some water. Even a small snack will help tame the ravenous hunger beast you would otherwise take to the party!
2. Start slow! - Too often, people get to a party and dive right in to the food! Start slow, say hello to everyone and get something to drink, like seltzer water, ginger ale or (if you must) diet soda. The carbonation will partly fill your stomach. Then take a small serving of appetizers or food. After you finish that, reassess how hungry you really are!
3. Eat natural! - If you choose foods that are as close to natural as possible, chances are good you'll be eating things that, at the least, have vegetables or fruits as ingredients! This is definitely better than, say, processed "Mexican" appys or processed meat snacks. This is no guarantee, of course, just a good general idea!
4. Enjoy the company! - Focus on enjoying the people around you, and let the food and drink be an accessory. The Holidays are a time for us to appreciate the people in our lives (yes, even THOSE people, whoever they are!) Take part in those lively conversations! Play games! Talk about the people who can't be there. Of course, during this fun, enjoy some good food and drink...wisely and responsibly!

Do you have a "Holiday Food Survival Technique" of your own? One you heard somewhere that really works? By all means, add it below in the comments section!

The Holidays are also a great time to give yourself the gift of fitness! We'll help!

Go here: A Free Week of Fitness for the Holidays! We'll give you a week in any of our outstanding programs. Note that this is for those who aren't there already...our clients already get the best in fitness from us!

We'll See YOU at All-Star Sports Academy!

Gremlins ate our links

I don't know what happened.

Apparently, the grinch, or maybe some gremlins ate
several links from yesterday's newsletter.

Thanks to those of you who emailed to tell us.

The proper parties have been tracked down and flogged
with a wet noodle.

Here are those links again, fixed and de-gremlined:
Prograde Workout - The post-workout shake for athletes
and everyone else

Prograde Cravers - Nutritional snack bars

Prograde Lean - Meal replacement shake for those seeking to
reduce body fat and build lean muscle.

PS...The Holiday Specials for FitKidz! Sports Fitness and Small Group Training
have been extended through the end of 2008!! Take advantage now and give your
kids and athletes the gift of awesome fitness and performance!

Merry Christmas, Happy Hanukkah and Happy Festivus from All-Star Sports Academy!

The most dangerous time of the year?

The holiday season is one of the most festive times of year, and one of the most dangerous, too.

Dangerous, that is, if you're trying to improve your athletic performance, lose body fat and get lean,
or simply maintain your current weight, body fat and/or fitness levels!

It's not just the delicious foods and beverages that can doom you, however. Sometimes it's as simple
as falling out of routine. For many, the safety of maintaining an exercise and eating schedule is lost
during this time. Here are a few suggestions that may help keep you on track:

1. Think about your holiday schedule ahead of time, and make adjustments accordingly. If you
   normally work out in the evening, think about a temporary time change on the days you have
   events to attend. This may seem like a "no-brainer," but if you don't think it through, you may
   find yourself missing workouts. Plan your workouts, then "work your plan" to get them in, and
   you'll feel great throughout the Holidays!
2. Get efficient about your workouts! Instead of spending 90 minutes or more in the gym, find a
   workout that gets you the functional resistance training, cardio training, ab and core training
   and flexibility training you'd like to get from your overly long gym workouts, but in under 60
   minutes start-to-finish! Suggestion: try an integrated workout like Small Group Training if
   you're an athlete 13+ years old, or Power Fitness Camp for Women if you're a woman/mom! You
   can get a one week trial membership for any of All-Star Sports Academy's great programs here:
   All-Star Trial Membership! There are absolutely no tricks, no obligations and no strings!
   We'll let you come in and try us out for a whole week!
3. Walk 20 a day! Minutes, not miles! All too often, we work out to eat. You see this every year
   on Thanksgiving morning. People stuffed into gyms, walking and jogging on treadmills, flying
   on ellipticals and packing the "group fitness" studio! Not because it's part of their plan; they
   do it because they figure they can "pre-burn" the calories they're going to pour in later that day!
   Instead of a sure-fire formula for failure, simply add 20 minutes of walking each day. If you're an
   athlete in training, try jogging those 20 minutes.

Try these simple things and we're sure you'll get through the Holiday Season with a lot less stress and a
lot more fitness success! Who knows, you may even give yourself a new gift of fitness!

Go ahead, get a one week trial on us! Merry Christmas, Happy Hanukah and even Happy Festivus!

We'll see YOU at All-Star Sports Academy!

Phil, Brian and Sean
All-Star Sports Academy
http://www.allstarsportsacademynj.com
http://www.youtube.com/allstarsportsacademy

Prograde Nutrition - You can still give yourself or someone you love the gift of great nutrition! Athletes
will love Prograde Workout, the best post-workout meal replacement on the market! Trying to shed unwanted
pounds and body fat? Try Prograde Lean! And of course, everyone loves Cravers Nutrition Snacks!