Collected Fitness Wisdom #17

Your body is smarter than you think. It’s always looking for balance, homeostasis. The truth is your body hates change. So if you keep doing boring, steady state cardio over and over, before long your body will adapt and become efficient at using fewer calories while working out.

~Joshua Carter


It's still a fact that most women don't strength train properly. The gyms are filled with women who pick up nothing heavier than a pink dumbbell. They think if they pick up some real weight that they'll wake up the next morning looking like a linebacker in the NFL.

~Nia Shanks


Consistently sticking to your diet and exercise plan is the number one determining factor of your success. If you stick to a bad plan, you will have better results than if you sort of stuck to a good plan.

~Mike Roussell


Well, I know there's a lot of mixed views in the cardio area, and I'll proudly say that I'm pretty much totally against traditional cardio in the sense of just doing long duration, steady pace cardio. I feel that steady pace cardio is a very ineffective way to train and a waste of time in my opinion that could be better spent on variable intensity (interval) training, or more high intensity resistance training (weights, bodyweight training, etc). In general, I feel that anaerobic training gives you more bang for the buck compared to wasting time with lots of aerobic training.

~Mike Geary

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Food Companies Lying About "Healthy" Food Is Like Doctors Promoting Cigarettes In The 50's.

If you didn't grow up in the 50's you don't remember magazine ads and TV commercials with doctors promoting smoking. Yep, you read that right.




This is an ad for Lucky Strikes although according to the video below most doctors smoked Camels. And, yes, they did smoke in their offices.




As totally idiotic as that seems now, may people believed cigarettes were safe because of ads like those. You might think that people nowadays would never be so naive but it's happening today with the food industry. We are bombarded with lies about how all different kinds of foods are healthy for us when they're not.

If you struggle with your weight and are tired of trying to sift through the lies, check out Mike Geary's The Fat Burning Kitchen. His birthday sale ends today and this is only the second sale he's had in 5 years.

For less than 20 bucks, you get Mike's ebook containing eye-opening nutrition tips and tactics AND you also get an entire series of videos that review tons of specific food labels, showing you how you might be inadvertently making wrong choices at the grocery store. Plus, you get lots of other great info on quick, healthy meal ideas, and more. Mike's also added a bonus program called: The Advanced Nutritional Fat Burning Blueprint but it's only included until Thursday.

To find out more about The Fat Burning Kitchen, go to www.TheFatBurningKitchen.com.

Remember, this is the last day to take advantage of Mike's half price birthday sale. With his iron-clad, 8-week, 100% money back guarantee, there's no risk.

Here's An Amazing Deal For Dumping Fat And Getting Lean

If you are interested in losing weight and/or eating better, you need to check out this deal. Mike Geary is a highly respected fitness pro, nutrition specialist and author of Truth About 6-Pack Abs.

According to ClickBank, it's the the #1 rated abs program on the internet. It's contains nutrition and goal setting information and a serious total body workout program. It's not full of crunches and fluff or you know I'd never recommend it.

Anyway, I'm not writing so much about Truth About 6-Pack Abs today as about Mike's other product, The Fat Burning Kitchen.

Today, I received an email that read...

Today, Feb 23, 2010 is my 34th birthday, and to celebrate, I decided to put my Fat Burning Kitchen program on sale for HALF price for 3-days!

This is only the 2nd sale I've ever had in my 5 years of publishing, the other sale being back in September last year when we first launched the Fat Burning Kitchen program.

If you don't already have a copy, grab it today to get the HALF price birthday sale price: www.TheFatBurningKitchen.com

As you can see, Mike is not one of those internet marketers who runs a big "sale" every other week. For the first 4 1/2 years he was in publishing, he never discounted his products at all.

I mention this only because, if The Fat Burning Kitchen interests you, you can save big if you act now. Who knows if Mike will ever discount it again and if he does, what's the chance it'll be HALF PRICE?

In the program, Mike and co-author Catherine Ebeling, RN, BSN cover tricks to reduce your appetite, veggies that fight abdominal fat, hormonal imbalances, "health" foods that actually cause you to gain weight, advanced strategies for stubborn fat, and TONS more secrets to help you permanently transform your diet to force your body to burn fat more effectively.

You get...

The Fat Burning Kitchen - Your 24-Hour Diet Transformation to Make Your Body a Fat Burning Machine -

Retail price of The Fat Burning Kitchen: $39.99
Retail price of the bonus nutritional video series: $59.99
Total Value of the Program: $99.98

Todays Price: $19.99 (3-day sale price; it's usually $39.99)

If The Fat Burning Kitchen sounds like something you could use, you can find out more about it here ==> www.TheFatBurningKitchen.com

Mike includes an iron-clad, 8-week, 100% money-back guarantee if you are not satisfied with the program for any reason.

You can actually try it out first and start transforming your diet habits and your body, and then decide if it's right for you. If at any time in 8 weeks, you decide that the program isn't for you, you can simply email Mike for a prompt and courteous refund.

As if a 50% discount and an 8-week money back guarantee weren't enough, I was really shocked when I saw Option #2. You can get...

The Fat Burning Kitchen program combined with the original Truth about Six Pack Abs program -- Save more by purchasing both programs together!











Retail price of Fat Burning Kitchen: $39.99
Retail price of the bonus nutritional video series: $59.99
Retail price of The Truth about Six Pack Abs program: $39.95
Total Retail price combined: $139.93

Today's discount price for choosing both together: $49.00 You Save: ($90.93)

Remember, Mike's 3-Day HALF PRICE SALE celebrating his 34th birthday ends on Thursday February 25, 2010.

www.TheFatBurningKitchen.com

What Kind Of Pathetic Excuse For A Human Being Would Do This?

Update 2-25-10: Today I posted flyer #5. Too bad for this troll that people are continuing to sign up for Saturday and recruiting their friends.

Apparently, there is some pathetic excuse for a human being who keeps stealing my Zumba Party for St. Jude flyer from Starbucks in Stonemill Plaza. On Sunday, I placed my 4th flyer there in less than 2 weeks. Who knows how many more I would have posted by now if I went there every day. (I'm not a coffee drinker.)

I double checked when the same thing happened to my 12 Days of Fitness for ALS flyer at Christmas. There are no restrictions and Starbucks employees don't remove anything from the bulletin board. Stuff that was there when I put my first flyer up is still there. And, there are pull-off tabs on the flyer so it's safe to assume that it's not being done by people who are interested in attending.

Years ago, the same disappearing flyer act happened with one of my first St. Jude events. That time they were removed from Giant, again in Stonemill Plaza. It's really hard to believe that anyone would intentionally try to deny children with cancer or adults with ALS desperately needed research money but, sadly, that seems to be the case.

Regardless, I am determined to raise as much money as possible for St. Jude so if you live around Lancaster, PA, please consider attending on Saturday morning. People will be Zumba-ing from 9:00-11:00. Stay for the entire 2 hours or drop in for however long you like. I will be providing free bottled water.

Donation is $15 or you can get sponsors if you prefer. please spread the word to your friends, family and co-workers.

All proceeds benefit St. Jude Children’s Research Hospital, where no child is ever turned away due to parental inability to pay and no family is billed for charges not covered by insurance.

Call Mickey at (717) 509-7777 for directions or more information.


Body & Soul Fitness Studio
618 Columbia Avenue
Lancaster
(717) 509-7777

Plenty of free parking

Walking Is Great Exercise- Another Myth Exploded

In an effort to get a sedentary public moving, magazines, doctors and others often recommend walking as exercise. Walking doesn't cost anything, most everyone can do it and it has a low risk of injury. Too bad it doesn't do much.

As reported in the June 2009 edition of The Physician and Sports Medicine, walking alone does not result in enough physiologic stress to be considered a significantly beneficial exercise.

Our bodies need to be challenged. They adapt to the stress you apply to them. That's why if you're lifting the same weights or running the same 2 miles in the same amount of time that you were a month ago, you are actually getting less benefit (and burning fewer calories). As your body gets stronger and more fit, you need to increase the challenge.

Walking is not the be-all end-all exercise that so many tout it to be. In fact, according to research, people who continually walk as exercise typically lose 4 to 6 pounds of lean muscle mass. That's really bad!

Less muscle means less strength; less strength means everyday life is harder than it needs to be. Many of the characteristics associated with old age are actually the result of loss of strength due to the lack of strength training, which results in loss of muscle.

Regular walkers also experience a reduction in their resting metabolism of 2 to 3 % each decade.

The loss of lean muscle and the metabolic slowdown in walkers are close to those found in completely sedentary individuals. This means that if walking is the most physically demanding stress an individual experiences, there is not enough of a physiologic challenge for the body to positively adapt. In other words, no results.

As we age, without the right type of regular exercise, we experience musculoskeletal and metabolic deterioration. To offset that process you need to work at a level that stimulates the body to improve.

I'm not saying that people shouldn't walk. Some individuals use walking as a stress release, to plan their day, to brainstorm or to think through problems. I think walking can be a great activity on your off-days (along with riding bike, recreational sports, dancing, etc.). Just make sure to incorporate 3 days a week of challenging exercise including strength training and cardio intervals or metabolic resistance circuits.

(If you're a competitive power walker please don't leave a nasty comment or send me an irate email. Obviously, that's not the type of walking the researchers are talking about.)
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Get 36.8% Off Body & Soul's Enrollment Fee Until Friday 2-19-10

I posted about this on my Facebook page on Friday and sent out an email on Saturday. Ladies, if you are in the Lancaster area and looking for a gym, check out this great offer.


It's been so slow today that I think I may be losing it. I just read that Lancaster has had 36.8 inches of snow this month so I've decided to offer a 36.8% discount on Body & Soul's enrollment fee.

Remember, that enrollment fee includes a workout program designed specifically for you PLUS 2 one-on-one training sessions to go through it. I'll make sure you're doing the exercises correctly and figure out what weights you should start with. We'll cover the proper way to warm up and cool down. I'll also supply a workout sheet for you to follow including all the exercises, weights, etc. The regular price is $79, which is already a great value. Join by next Friday, the 19th and pay just $50!

I'm sending this email out before I come to my senses. A 36.8% enrollment discount to anyone who signs up before next Friday? I must be losing it. I've never offered a deal like this before. If you've been thinking about starting or restarting a fitness program, now is the time.

Check Out My Video

Here's a video I made for the gym back in December. I don't know why I never posted it here and I don't know why it's taking up so much space on the page. Anyway, let me know what you think.



Actually, all I did was supply the pictures and create the captions. Animoto did all the tricky/cool stuff and it's free.

Zumba Party for St. Jude Children's Research Hospital

Saturday, February 27th
9:00-11:00 AM


Body & Soul Fitness Studio
618 Columbia Avenue
Lancaster, PA 17603
(717) 509-7777

Plenty of free parking


What’s Zumba?

Hypnotic, Latin-flavored musical rhythms and easy-to-follow moves create a fun, exhilarating, calorie-burning, body-energizing workout.

Donation is $15 per person or feel free to get sponsors, if you prefer.

Come join us! Everyone is welcome. You’ll have a great time and you’ll be supporting a wonderful cause!

All proceeds benefit St. Jude Children’s Research Hospital, where no child is ever turned away due to parental inability to pay and no family is billed for charges not covered by insurance.

Collected Fitness Wisdom #16

Doing what your body is already used to will not change your body. If you go in the gym and lift 5lbs - 15lb weights you are lifting a weight that you can already lift and do daily.

Doing what you can already do daily WILL NOT CHANGE YOUR BODY.

You must put a demand on your body that it is not used to in order to get it to change.

~Rachel Cosgrove


People will spend $100 -$125 dollars to go to a doctor who will write them a script for meds but they wont pay a trainer to keep them from needing the script in the first place.

~Bobby Kelly


Machines, HR monitors (I own top-of-the line Suutno, Polar and Garmin), Bodybugg...they are ALL off by a long shot. I stopped worrying about those numbers a long time ago. Calorie expenditure estimates are *not* the answer to your problems. Give it your all and be consistent!

~Anne Hjelle


Choose whole, natural foods over those that are processed. Most of the foods you bring home from the grocery store should not have ingredients. They should BE ingredients.

~Jon Herring

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The Economics of Obesity: Why Are Poor People Fat? By Jon Herring

Below are just 3 snippets from an excellent article by Jon Herring. I highly recommend that you read the entire piece.

The Economics of Obesity: Why Are Poor People Fat
Jon Herring

Professor and obesity researcher, Dr. Adam Drewnowski set out to determine why income is the most reliable predictor of obesity in the U.S. To do this, he took a hypothetical dollar to the grocery store. His goal was to purchase as many calories as possible per dollar.

What he found is that he could buy well over 1,000 calories of cookies or potato chips. But his dollar would only buy 250 calories of carrots. He could buy almost 900 calories of soda… but only 170 calories of orange juice.

In a New York Times article, author Michael Pollan asks this very question…

“Compared with a bunch of carrots, a package of Twinkies is a highly complicated, high-tech piece of manufacture, involving no fewer than 39 ingredients, many themselves elaborately manufactured, as well as the packaging and a hefty marketing budget. So how can the supermarket possibly sell a pair of these synthetic cream-filled pseudo-cakes for less than a bunch of roots?

It is completely insane that in a country where the surgeon general has identified “an epidemic of obesity” that we are simultaneously subsidizing the production of high-fructose corn syrup. It is equally insane that the government is helping to artificially lower the cost of foods that are driving up national healthcare costs (i.e. killing us), while having a national healthcare debate about how we are going to pay for those costs.

5 Unique Fat Burning Tips By Craig Ballantyne

5 Unique Fat Burning Tips
By: Craig Ballantyne, CSCS, MS
Author, Turbulence Training

I was just reviewing a big file of all the new exercise, diet, and research proven fat burning tips I wrote down for 2009, and I wanted to share 5 BIGGIES that can help your clients get more results AND make your awesome workers even better.

So here we go:


#5 - Recent research shows shuttle-running is tougher than running intervals in a straight line...

...so if you want to burn fat faster than ever, make sure you incorporate old-school shuttle runs (i.e. classic suicide type drills) into your fat burning interval programs.




#4 - Use a food log.

"According to Men's Health (Feb 2009, p 38), keeping a food log helped subjects lose 3.5 more pounds than subjects that didn't keep the log."


#3 - Hit a personal best in each workout.

This is an oldie, but a goodie. There are a few reasons you need to do this:

a) First of all, everyone loves progress, and if you can achieve a personal record in each workout (i.e. could be # of pushups, plank time, etc.), then you will feel a HUGE sense of accomplishment.

b) More personal bests = more results. Plain and simple.

c) You will get addicted to the workouts, and always want to come back for more attempts at breaking records.



#2 - Get a trainer or join a bootcamp.

"According to Men's Health magazine, (Dec, 2009), beginners who work with trainers get more results than beginners who workout by themselves". Guaranteed.





#1 - Read a motivational quote every morning.

I promise you that it will elevate your motivation and inspire you to reach your fat loss goals.

Here's the first motivational quote you can read tomorrow morning:

"Be loud and proud of the healthy changes you are making in your life. There are many more folks secretly wishing someone will take charge and be a healthy role model for them. It might not happen overnight, but if you continue to lead by healthy example - without preaching or being condescending - you can build an entourage that will help you reach the next level." - Craig Ballantyne

Those are 5 unique tips to help your clients lose fat.

Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men's Health and Oxygen magazines and will help you burn fat without long, slow cardio sessions or fancy equipment.


Craig is currently offering am amazing special. You will get immediate access to all three of his January Turbulence Training workouts PLUS the new TT Adrenaline program for the price of one workout (only $19.95).

4 workouts for the price of 1, along with all kinds of bonuses.

You can check it out here => 4 for 1 Turbulence Training offer but hurry the sale ends tonight, Wednesday, February 3rd, at 9:00 pm EST.

New Daytime Bootcamp Starting

There's good news and bad news for those who haven't started No Pink Dumbbells Bootcamp yet.

The bad news? In 2 weeks, I have a large group joining the 6:30 PM session so it may soon be closed to new campers. If you are interested in a 5:30 PM start time on Monday, Wednesday and Fridays, let me know. When there are enough sign ups, we'll get started.

The good news is that I am now offering a Tuesday and Thursday morning bootcamp that begins at 9:00 AM. Perfect for stay-at-home moms, second or third shifters, or those whose schedule is flexible and who prefer to keep their evenings free.

Don't be intimidated by the term "bootcamp"; it's basically small group personal training. These workouts are challenging but are adapted to the fitness level of the individual.



If you want more info, you can read all about it here ==> No Pink Dumbbells Bootcamp or call me at (717) 509-7777.



Bootcamp Becky & granddaughter Kenzie.