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Happy  Halloween  everyone!  I hope you guys all stay away from the tricks and the treats, but have a blast doing your thing.

As you may know I have a Napa boot camp and this week we did the pumpkin workout. This workout is a great example of finding creative and fun ways to exercise so we all get bored with our workouts.

We also do this work out to show that you don't need a fancy gym or equipment to get  a great fat losing work out.  In fact you're the much at all besides a pumpkin in this case.

Many of the exercises we do with the pumpkin can easily be done with a medicine ball in your home or at the gym. And these workouts also show that women and men who are strong don't have to look bulky  but rather  lean, toned and healthy look.

I hope you get some great ideas for exercises in this video and it raises your Halloween spirits!

PS if your Napa come check out our  boot camp for free workout => http://www.joshsfitbodybootcamp.com

Hey hope you're doing awesome and your weight loss journey is going strong.

Today I want to share with you 5 of the worst ab exercises I see people in the gym doing…hell there was a time when I used to do them!

But I hope you don't follow the same mistakes I did by watching the video below.

Doing these abdominal exercises can really hurt your lower back while not doing much to strengthen your core.  I would avoid these at all costs and even help you friends out by telling them what you learned in this video.  I had a horrible back for years and these exercises weren't helping me at all.

There are so many more exercises you can do to work your abs to get a flatter stomach and these 5 should be avoided at all costs.

The flu season has officially arrived and with the media trying to scare the bezeezy out of us with the swine flu, it's going to be good to protect our bodies and build up our immune systems to their maximum potential.

I used to get sick a lot and it was mostly because I had a weakened immune system.  Unfortunately I didn't know what I'm about to tell you and if I did I would have spent many fewer days laying around with a cold than I should have.

1. Get Some Sleep – Sleep can strengthen and recover our bodies more than anything else.  And we all feel it when we aren't getting enough sleep.  A scientist said that sleeping is the bodies greatest antioxidant and there are so many processes going on when we're sleeping that it's amazing.  I would recommend getting the 8 hours of sleep that's always been suggested but also go to bed by 10:30. Going to bed at 1am and getting up at 9am isn't nearly as good as going to sleep at 10:30 and waking up at 6:30am because of our bodies natural circadium rhythms.

2.  Lay Off the Sugar – Sugar and other artificial sweeteners wreak havoc on our bodies and you can bet they weaken our immune systems.  A study found that people who ate sugar had a weakened immune system for 8-12 hours after consuming it and the groups that didn't eat sugar killed 14 times as much bacteria.  So go with natural fruits, stevia and raw honey if you're craving those sweets.

3.  Drink Your Water – Dehydration means bad news to our bodies and puts our whole system in a weakened state.  Even when our bodies get 1 or 2% dehydrated our bodies will feel the effects.  Drinking a good amount of water is also a great means of natural detoxification and will help rid the body of all the bad stuff.  Try using the pee test, if your pee is clear than you're clear, if it looks like apple juice then keep on drinking!

4.  De-Stress Your Life – Stress can be a royal pain in the "you know what" because sometimes we just can't avoid it.  When we are stressed our bodies release hormones such as Cortisol which help to keep us going strong so we can persevere through whatever we are trying to accomplish.  Unfortunately a lot of us are always moving and are WAY to stressed out, hormones are constantly flowing and adrenal fatigue can set in.  Try relaxing every know and again and let your body recover from our stressful lives.

5.  Keep Moving – We always need to keep moving and to have some exercise in our lives for lymph system.  The lymph system is like a superhighway for our white blood cells which we all know fight off the foreign invaders.  This can be done by exercising, bouncing on a trampoline and even by doing some great deep breathing exercises.

6.  Eat Colorful Fruits & Vegetables – Eating more of these guys will help build up your immune system to ensure it's a virus killing machine.  Stay away from the white stuff and go for varieties in color.  My Grandpa always told me to "eat the fruit of the season, it's mother nature's way of taking care of us."  Try to get 10 servings a day and keep mixing it up so you don't get too bored!

7.  Get Your Antioxidants & Phytochemicals - Start strengthening your body natures way by getting in your antioxidants such as pomegranate, blueberry and acai juice.  Also get some bacteria fighting phytochemicals from consuming more garlic, ginger, mushrooms and drinking green tea.

Hey everyone, hope you're doing great.  I want to share with you some tips that can dramatically change your work out programming.  This is a very effective method for fat loss for 2 huge reasons…

1) Your blood will be racing across your body, burning more calories and cranking up your metabolism.

2) You'll be able to work out harder since one body part will be able to rest while you work an entire different muscle system.

Push pull training has been around for a long time and has mostly been used in athletic strength and conditioning programs and has only recently become more popular in fat loss training.

Using this training you'll be able to get more of a work out done quicker than doing the typical stuff that you'll see in most gyms.  I use this training religiously and has done wonders for my clients.

So not too sure what skinny fat exactly is?

Well it's basically a term referring to people who *appear* skinny but in actuality they have no muscle and are not very healthy.

I've found that most people who want to be skinny just want to drop the weight but they steer away from resistance training because they don't want to get "bulky muscles."

Metabolic resistance training is one of the best ways to burn fat and get a lean toned body, unfortunately I've found so many believing that they'll look like Arnold Schwarzenegger just by lifting a few weights.

I completely understand that women especially do not want to look like a steroid popping bodybuilder and that's why it's so important to follow a great training program.  I haven't read an issue of Muscle and Fitness AKA Muscle and Fiction* in years because of the terribly bad training protocols and random cookie cutter work outs they're telling people to do.

If you want to get rid of your skinny fat body then I highly suggest to start doing more resistance training, have great nutrition and do high intensity interval training. I always encourage my clients and boot camp members to have great nutrition, if you're fortunate enough to have a thinner frame but don't use weights and have crap nutrition then one way or another you're going to find yourself being skinny fat.

All hope is not lost just quite yet.  Start by doing a total body metabolic resistance training program 3-4x a week and start doing about 20 minutes of high intensity interval training.  Click here to watch my video showing you how to do high intensity interval training on a treadmill.

This is a very simple and basic routine that is great for people who want to get rid of their skinny fat bodies.  This may be a lot to handle at first but once you get going you'll feel you're body changing and you'll have more energy than ever.

This serves as the basis for my HEAT Workout DVDs and once I finally finish it I'll let you be one of the first to know and I'll let you try it for free.  If you haven't done so yet, sign up to get my updates along with "The Fat Loss Frog" by entering your name and email into the box on the right.