CoCo Wheats!

Yummy Yummy! If you are over the age of 30, we know you’ve had this before……..CoCo Wheats! Remember them? Yes, we bet you do! And if you don’t or are a youngin’ and have never had them, you need to give them a try. They are jam packed with lots of vitamins and minerals and are nice and filling, like oatmeal.


According to the box you bring a 1/2 cup of milk or water to a boil, then add the CoCo Wheats mixing for 30 sec. Then you just let them sit for 2 minutes and they are ready to eat. The box says you can add sugar and/or salt to the milk. Don’t do this! I’ve got a little secret to make them even tastier without adding needless sugar or salt.

So what do we add to make them even tastier with a little bit more of a protein punch? Add 1 tablespoon of Peanut Butter! That’s right, now you’ve got a healthy bowl of goodness that tastes like a Reeses Peanut Butter Cup. Seriously.



You just make them like the box says, without adding salt or sugar. We used soy milk, you can use whatever kind of milk you want. Then, transfer them to the bowl you’re going to eat out of and add 1/4 more cup of milk and the 1 tablespoon of peanut butter. We used Extra Crunchy Jiff. We add a little more milk because they’re pretty thick right out of the pot and we like our warm cereals a bit thinner and not so think.

Try this out and let us know what you think!

CoCo Wheats® CoCo Wheats® Nutrition Facts


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You have probably been hearing about kale chips for quite some time now. Almost everyone agrees that these things are really good for you. Kale has well over 100% of your Vitamin A and Vitamin C for the day and is a very low calorie food. 

There are a couple different ways to make kale chips. You can cook them at a high heat for less time to make them super crispy and dry, or a lower heat for a longer time period where they don’t get quite as crispy as the high heat ones. Basically its just a taste preference.

We wanted our kale chips to be really crispy, so went for the high heat method.

Kale Chips
• 1 bunch Kale (purple or green)
• 1 -2 tablespoons olive oil
• 1 teaspoon garlic salt (our regular sea salt if you do not like garlic salt)


1. Preheat oven to 400 degrees
2. Wash and completely dry the kale.
3. Remove the thick stems.
4. Rip the kale up into the size chips you want.
5. Put them in a very large bowl and pour 1-2 tablespoons of olive oil over them and mix it all around to coat evenly.
6. Place them in a single layer on a parchment lined baking sheet. If you do an entire bunch of kale it will take 2 baking sheets at least.
7. Sprinkle the garlic salt over them.
8. Cook for 12-15 minutes, checking every couple of minutes after 10 minutes. They will be crispy throughout. Do not flip halfway through, they will cook just fine without.


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Video submissions will be accepted during the entire contest, between 9/15/2013 and 10/12/2013
Weekly drawings will be on 9/21/13, 9/28/13, 10/5/13, and 10/12/13 by 5pm EST.

Must be an original submission, no copyrighted material may be used in your submission. This includes any audio/music or images/logos on clothing or viewable anywhere in the video.

All locations that are serviced by Gymboss are eligible to enter. Contestants will submit a short, around 30 seconds, video on Once your video is submitted you will be entered in all four (4) of the weekly drawings. The winners of each weekly drawing will be chosen at random. Any winner of a previous week is removed from any remaining future drawings of this contest. All videos must be in English. All submissions must conform to YouTube’s community guidelines, found here

The videos submitted by contestants should describe why they like their original timers. How often and/or for what the timer was used for, etc. Describe what features of the new timers are you interested in, is there a new color you like, etc.

Titles of the videos to be submitted should be in the format of “First name and last intial” Loves His/Her Gymboss. For example; “John S Loves His Gymboss”. Once your video has been uploaded to your Youtube account contact The information required to send is:

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The Final Nail in the Cardio Coffin by Rachel Cosgrove

Check out this great article by: Rachel Cosgrove []

The Final Nail in the Cardio Coffin 

Rachel Cosgrove is a fitness professional who specializes in getting women of all ages into the best shape of their lives. She owns and operates Results Fitness with her husband in Santa Clarita, Ca. She has a BS in Exercises Physiology and earned her CSCS from the National Strength and Conditioning Association.

She has competed in fitness competitions, triathlons, and powerlifting. She has also been featured in Women’s Health Magazine, Muscle and Fitness Hers, Shape Magazine, Fitness Magazine, Men’s Health, Men’s Fitness, and Oxygen. For more information on Rachel visit


Feeling soft around the midsection? Can’t see your abs anymore? Feel the need to get lean in a hurry?

Slacking off on your diet and workouts can do that to you. In my case, training for an Ironman triathlon can do that, too.

What? Yeah, you heard me right. This is exactly how I felt after training for and completing in my first Ironman.


My body was soft, with no definition, and had definitely changed due to spending the majority of my training in the steady-state aerobic zone — the same “fat burning zone” many books and magazine still talk about.

I was in great shape as far as my endurance and cardiovascular system were concerned, but I had less noticeable muscle tone and didn’t have the definition I was used to having in my abs and arms.

Put it this way: I didn’t even want to wear a crop top at my race because I didn’t have abs, to show. In fact, I felt like I had rolls for the first time ever! My body had started to look like that of a flabby endurance athlete.

I’d lost some muscle and looked soft and flabby, but I was still happy with my performance and thrilled that I accomplished my goal.


All of my training was done to get ready to complete an Ironman, and all of my nutrition was eaten to fuel me for the workouts. At the time, my goal wasn’t to lose fat, but I was still amazed at how little fat I lost.

I worked my way up to doing twenty hours of endurance training a week. I also kept track of every calorie I ate; making sure my nutrition was right on track. I thought I’d be able to eat whatever I wanted, but I couldn’t. I had to watch myself to keep from gaining any weight, and I still maintained about 2,000 to 2,500 calories a day.

Some of the workouts included eight or nine-hour sessions where I’d go for a 10-mile run, then jump on my bike for a 70-mile ride, and finish with another 4-mile run. I also continued to lift weights twice a week, in an effort to maintain some muscle tone, but also to stay injury-free and somewhat strong.

My body quickly adapted and I was able to increase my mileage until I could go for a 16-mile run or a 112-mile bike ride like it was “just another workout.” It was amazing to see how the body adapts to demands and how far you can push yourself.

Unfortunately, this was also exactly why I didn’t lose much fat — my body was adapting to what I was doing. My goal was to get my body super-efficient at running 20 miles and riding a bike for 100 miles, so when it came time for my race, I’d be able to do it.

However, the more your body adapts the fewer calories you burn. So, I was doing more and more exercise without burning as many calories, and therefore I wasn’t losing any fat.

But They Call It The “Fat Burning Zone”

During a steady-state workout (when you move at the same pace for a certain amount of time), your body does burn a higher percentage of calories from fat. This is where that “fat burning zone” myth comes from. On the surface, it sounds like you’re burning more fat calories.

There are two big problems with this.

1: As I explained earlier, you burn fewer total calories as your body adapts. So even if you’re burning a higher percentage of fat, you aren’t burning as many calories overall. It’s like winning 80% of a Lotto jackpot. It sounds good until you realize that the jackpot is just fifty bucks.

2: Your body actually becomes efficient at storing fat. Since you’re now burning fat as your primary source of fuel, your body adapts and becomes very good at storing fat. Blame it on a dumb self-preservation mechanism built into the body’s operating system.

374 Hours of Training = 5 Pounds Lost

In seven months of training, I calculated that I worked out for 374 hours — that’s an average of over thirteen hours a week! If I burned just ten calories a minute, it adds up to 224,400 calories. Doing the math (at 3,500 calories per pound), 224,400 calories should equal sixty four pounds lost!

Needless to say, I did not lose 64 pounds. Over those seven months, training an average thirteen to fourteen hours a week, I lost all of five pounds. That… was… it.

Now, we’ve heard many of the fitness experts tell us that, “steady-state aerobics is not effective for fat loss,” and we’ve read about it in articles, and we’ve heard the scientific research that interval training is more effective.

But, still, I thought it would’ve been more effective than this! A lousy five pounds after doing 374 hours of training, while keeping tabs on what I’m eating! It’s enough to make a girl give up the gym and take refuge in a box of Krispy Kremes.

Well, almost.

Fortunately, I now have first-hand experience that steady-state aerobics is absolutely, completely, utterly ineffective for fat loss. After working my way up to twenty training hours a week, I can tell you that long, steady-state endurance is not the answer for a defined, lean physique and it’s a waste of time if your goal is fat loss.

It’s only the answer if your goal is to complete an endurance event.

Learn to Love Intensity, Not Duration

Let’s review some of the research:

  • December 2006, Canadian researchers reported that just two weeks of interval training boosted women’s ability to burn fat during exercise by 36%.
  • In January 2007, a six-month study was published showing that adding aerobic exercise had no additional effect on body composition, over diet alone.
  • In June of 2007, a twelve-month study was published which had the subjects doing six hours of aerobic exercise per week, training six days a week, for one year. The average weight loss was only three pounds for that one-year period.
  • According to a British study, levels of Human Growth Hormone, which assists in building muscle and burning fat, skyrocketed 530% in subjects after just thirty seconds of sprinting as fast as they could on a stationary bike.
  • Australian fitness researchers had eighteen women perform twenty minutes of interval training on a stationary bike — eight-seconds of sprinting followed by twelve seconds of recovery — throughout the workout, three days a week.
  • The women lost an average of five-and-a-half pounds over fifteen weeks, without dieting. Similar groups performing forty minutes of moderate cycling, three days a week, actually gained a pound of fat over the same period. Two of the heavier women who did intervals dropped eighteen pounds.
  • In a side-by-side comparison, researchers at McMaster University in Ontario measured fitness gains in eight interval exercisers — using twenty to thirty minute cycling workouts that included four to six thirty-second sprints — against eight volunteers who pedaled at a lower intensity for 90 to 120 minutes.

After two weeks, the interval group was every bit as fit as those who worked out three to four times as long.

Undoing the Aerobic Damage

After completing my Ironman, I made fat loss my primary goal for eight weeks. I eliminated all steady-state endurance exercise. No running, biking, swimming, or anything else in the steady-state.

My workouts consisted of high intensity for short bursts, whether it was with weights or doing a metabolic interval session. I lifted weights three days a week, and I performed interval-training workouts on the other days.

I made sure the interval workouts weren’t on a treadmill or a bike. I only used bodyweight-exercise circuits, along with kettlebell circuits, as my cardio workouts.

These metabolic cardio workouts would crank my heart rate up for two minutes, I’d recover, and then repeat. Doing these interval circuits, along with strength training, took up a total of five to six hours a week, nothing like the twenty to thirty hours of Ironman training!

What happened? Like magic, my abs came back!

I dropped fifteen pounds of fat in an eight-week period and my body returned to being strong, defined, and lean. I no longer looked like a flabby endurance athlete, and I did it in a quarter of the time, compared to the aerobic training.


It Works, But Why?

One reason intervals are more effective is that they target more of your muscle. During endurance exercise, you use a lot of slow-twitch muscle fibers and too few fast-twitch muscle fibers. It’s those fast-twitch muscle fibers that give you firm muscles and fast-tracked results.

Now don’t get me wrong, I still enjoy heading out for a run or a bike ride occasionally, but I don’t do it for fat loss. I do it because I enjoy it. Think about it. If you do a thirty minute walk at a steady-state, moderate pace, you’ll shed about 150 calories.

If you mixed in eight thirty-second sprints, you’ll burn closer to 200 calories. But the biggest factor is that after an interval session, your metabolism can stay elevated for a full day and you’ll end up burning two to three times the total calories you’d expect to burn from lower intensity exercise.

Like that’s not enough, intervals can also help to reverse the aging process. Fast-twitch fibers are the first to go when we age, largely because neurons stop communicating with them. Research has shown that you can increase neuron firing rates after just one week of training. With more muscles firing, you have more energy for life.


It is time to bury the myth of using long, slow steady-state cardio to burn up fat, for good.

No more spending hours and hours on a treadmill, elliptical, or bike. I’ve worked with many figure competitors to get them lean and defined using interval-style workouts, with a full-body strength training routine, and they’ve had great success.


R.I.P. Aerobics

Get off the treadmill, stop spinning your wheels, and push yourself in the gym if you want to lose some serious fat. Take it from me, I finally learned firsthand. It’s time to put the last nail in the coffin of using aerobics for fat loss, bury it for good, and do some high intensity, interval dancing on its overdue grave.




Try out this new protein smoothie we  just made today! It is a Chocolate Banana Raspberry Protein Smoothie. We used yummy Silk Light Chocolate Soy-milk and chocolate protein powder for pure chocolaty deliciousness!

Chocolate Banana Raspberry Protein Smoothie

  • 1/2 cup Silk Light Chocolate Soymilk
  • 1/2 Banana
  • 1/2 cup raspberries fresh or frozen
  • 1 scoop Chocolate Protein Powder (I used Optimum Nutrition Whey Protein, Gold Standard Double Rich Chocolate)
  • Handful of Ice
  • Blend all of above together until smooth. Enjoy!

Nutrition Info
Calories – 241
Carbs – 30g
Fat – 2g
Protein – 27g
Potassium – 429mg
Sugars – 17g
Fiber – 6g
Sodium – 174mg
Cholesterol – 30mg
Calcium – 35%
Vitamin C – 34%
Vitamin A – 6%
Iron – 10%


Workout Nutrition Infographic. What to eat and when to eat it!

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Blueberry Banana Protein Smoothie

After a heavy workout on a warm day, what s better than a protein packed smoothie. We whipped up this concoction today after an intense leg workout and it is delicious! Also, its super easy to memorize the contents because everything is half’s. Half cups, half scoops, half banana, everything. And it’s got both Casein and Whey Protein for both immediate and all day long protein absorption.

Finally, the best part is that it is ultra healthy. You put hard work into your workouts, your body deserves healthy fuel.

Blueberry Banana Protein Smoothie

• ½ cup Silk Soy Milk Light
• ½ cup Blueberries, Fresh
• ½ Ripe Large Banana
• ½ scoop Casein Vanilla Protein (We used ON Gold Standard Casein Vanilla)
• ½ scoop Whey Protein (We used Bodylogix Whey Strawberry Banana)
• Handful of Ice

Blend all of above together in a blender until smooth. Enjoy!

Nutrition Info
Calories – 233
Carbs – 27g
Fat – 2g
Protein – 28g
Potassium – 506mg
Sugars – 15g
Fiber – 4g
Sodium – 199mg
Cholesterol – 10mg
Calcium – 61%
Vitamin C – 19%
Vitamin A – 6%
Iron – 4%


Healthy Raspberry Banana Protein Popsicles

Looking for new way to get some protein into you after working out? Try this raspberry banana protein popsicle recipe. They are delicious!

Raspberry Banana Protein Popsicles

  • 2 cups of Silk Soy Milk Light
  • 3 scoops Strawberry Banana Protein Powder (but you could use Vanilla)
  • 1 6oz package of fresh raspberries
  • 1 Large ripe banana

Blend all the above in a blender. Pour into Molds and Freeze.

These exact measurements will make enough for the 6 Popsicle molds, plus some extra to drink. Altogether it makes enough for about 8 molds, so 8 servings.

Nutritional Info per serving (8 servings)

Calories – 82
Total Fat – 1g
Potassium – 213mg
Carbs – 8g
Sugars – 4g
Protein – 11g
Vitamin C – 11%
Calcium – 18%


To workout, or not to workout. That is the question.

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