Wednesday, April 28, 2010

Take Your Workout Outside

It's cold in Lancaster today but here's a bodyweight workout you can do outside when it's nice. Remember to take water with you and you might want a towel for the last two exercises.

Warm up first and then try this:

10-15 reps of each exercise (or per side if it’s a single leg exercise)

· Prisoner Squats
· Pushups (If you can't do standard pushups, use a park bench, picnic table, etc. and do Incline Pushups.) The lower, the more difficult.
· Prisoner Static Lunge (Also known as Split Squat or Stationary Lunge)
· Mountain Climbers
· Lying Single Leg Hip Lift
· Plank - Hold as long as possible, up to 60 seconds.

Rest 30-60 seconds as needed and repeat up to 5 times.

If you're a beginner, feel free to start out with 8 reps or less per exercise. Don't go crazy but make sure you challenge yourself.

Let me know what you think.

Monday, April 26, 2010

Snap Out Of It!

In the classic scene from Moonstruck, Cher hauls off and slaps Nicholas Cage and yells at him to, "Snap out of it!"

Do you need to "snap out of it" in regards to compulsive excuse making when it comes to working out?

Over the years lots of people have told me they hate exercising or they don't like to sweat or something similar. I'm almost to the point where I want to say, "Get over it!"

Sorry if that sounds unsympathetic but there are plenty of things I don't like doing but I still do. Regular physical activity is the rent you pay for a healthy body. It's especially troubling when people with health issues, who know they should be exercising, spend their days making excuses for why they "can't"/"shouldn't" work out.

It's a cop-out that so many people assume that regular exercisers love to work out. Some do but I don't think that's true for the vast majority of people. They simply accept the importance of exercise to their physical, mental, and emotional health and they just do it.

If you are someone who hates to exercise, here's a tip. Stop dwelling on how much you dislike it and start focusing on how much good it does for you. Don't allow yourself to spend all day coming up with reasons why you should skip your workout and start thinking about how good you feel after you're done or how proud you'll be for going.

In the immortal words of Jiminy Cricket...

"You've got to accentuate the positive
Eliminate the negative
Latch on to the affirmative
Don't mess with Mister In-Between"

It's no big revelation that what you focus on grows. If you're constantly programming yourself with an "I hate exercise and I don't want to do it" message, you are simply making it harder to get yourself into a regular workout routine.

Listen to Cher...

Friday, April 23, 2010

Confused By All The Conflicting Diet Info Out There?

Are you confused by all the weight loss info out there? Especially when so much of it conflicts?

I get a lot of questions about diets. Some people definitely are looking for a quick fix but it also seems like a lot of people are convinced that eating for fat loss has to be complicated.

I don't think so and neither does Craig Ballantyne. Craig is the creator of Turbulence Training and he has helped thousands of women and men shed tons of body fat. We agree that eating whole, natural foods (as few processed foods as possible) is the best diet for fat loss.

Craig, himself, is a great example. He's 5'9", 180.5 pounds and 9-10% body fat.

Craig's in such great shape that GQ magazine used one of his photos for a sketch they printed in their April, 2010 issue. It's on page 66 and there is no denying that's CB, even though they never asked permission to use his likeness.

Decide for yourself...

The fact is CB stays at 9-10% body fat all year round. He eats tons of carbs and enjoys every meal he eats. He doesn't believe in restrictive diets because they cause people to binge eat on weekends.

Anyway, due to popular demand Craig is now offering his own complete (but super cheap) nutrition program, aptly named Simple Nutrition. It includes 31 blender drinks, smoothies and post-workout shakes. (Actually, the title says 31 but there are 43 recipes in there and there are more to come.)

Here's CB's Simple Nutrition program that so many have been asking for: Nutrition

If you're sick and tired of confusing carb-restriction diets that leave you starving and still stuck with stubborn belly fat, then I recommend you check it out.

But be warned...this program is not...

- "low carb" or "obsessively high protein"
- confusing or complex or crazy
- restrictive (you'll actually be full & satisfied!)

It's not your fault that you're confused about this whole fat loss diet thing. Lots of "experts" are making big bucks with diet books. Problem is the vast majority of those experts would never get published if they didn't promote something different, a gimmick of some kind.

And if they're not hawking a new diet, someone's trying to sell you special food or fat blocking pills or special shakes.

But Craig Ballantyne doesn't have any supplements to sell you, or any hidden agenda.

And it doesn't have to be complicated.

Craig's goal is to help you simplify your fat loss nutrition program so that it's easy (and delicious) to follow. His program will give you proven fat loss advice (his recommendations are backed by clinical scientific research) and also take the stress out of eating.

So, if you're tired of overly complicated and restrictive nutrition plans, get ready to discover...

- The Simple Nutrition Rules for fat loss
- The top 3 food myths that everyone gets wrong in their diet
- The 7-step detox diet plan (that doesn't require a zany detox diet)
- Craig's grocery list and meal plan
- 43 blender drink, smoothie, and post-workout recipes

(NOTE: CB will also be adding more recipes every couple of months, and he'll send you the updated recipe book for free every time he does!)

And one last thing, your results are guaranteed by Craig's 100% money back promise. And no matter what, you'll get to keep the recipes & you'll still get all of the future recipe updates.

So go here to get the Simple Nutrition System & Fat Loss Recipes ==> Nutrition

Wednesday, April 21, 2010

No-Equipment Workout Circuit

Want a quick, no-equipment workout you can do anywhere?

Work up to 15 reps of each exercise in the following circuit. (You can start out with 8-10 reps if you're not a regular exerciser.) Complete the circuit with little or no rest between exercises. After completing the circuit, rest 30-60 seconds and repeat for a total of 3-6 rounds.

* Bodyweight Squat
* Pushups (whatever kind you can do- regular, incline, knee)
* Stationary Lunge - R (also referred to as Split Squat or Static Lunge)
* Stationary Lunge - L
* Bodyweight Renegade Row
* Single Leg Hip Lift - R
* Single Leg Hip Lift - L
* Plank Lift

Leave a comment and let me know what you think.

Friday, April 16, 2010

Burn 30% More Calories

Recently, researchers from Syracuse University studied two types of strength training to see which style burned more calories. Their study, which was published in the April, 2010 Journal of Strength & Conditioning Research, compared superset training with traditional strength workouts.

A superset is simply 2 exercises done, one after the other, with no rest in between.

The study participants were 10 recreationally active young men. They completed 2 strength training workouts separated by at least 7 days. Their workout consisted of 4 sets of 6 exercises and they performed 10 repetitions per exercise.

One week they trained using supersets. One week later they did traditional resistance training (straight sets like most people do).

What did the researchers find?

Drumroll, please...
* The superset workouts took less time

* The superset workouts burned almost 30% more calories than the traditional training
When expressed relative to time, the exercise energy expenditure was significantly greater during superset training (34.70 ± 2.97 kJ·min−1) than traditional training (26.28 ± 2.43 kJ·min−1).

* The amount of energy burned in the hour after the training session ended was higher for the superset workouts.
Excess postexercise oxygen consumption was significantly greater after superset training (79.36 ± 7.49 kJ) over traditional training (59.67 ± 8.37 kJ).

Unfortunately, too many fitness centers and trainers are giving people inefficient, ineffective workout routines.

Are you frustrated by poor results? Are you still wasting time on bodybuilding style workouts? If you're in Lancaster, let's talk. Even if you're not, I can still help you. Call me at (717) 509-7777.

Wednesday, April 14, 2010

Want Better Abs?

I've been really busy and haven't blogged about this but Craig Ballantyne has an amazing offer going until midnight tonight on his new Turbulence Training for Abs DVDs.

Craig got so many requests for follow along videos that you can now have him as your very own personal trainer. He'll be coming into your house to take you through the new TT for Abs DVDs.

You'll do every set, every rep, and even the intervals together.

Then, he'll invite you into his kitchen to show you the Simple Nutrition System that he follows for staying lean with six pack abs all year round.

Today is the last day to save over $100 on the regular price of this 19 DVD System AND your last day to take advantage of the free shipping.

Don't regret missing out on your last chance to take advantage of the most complete Turbulence Training System ever created.

Click here to get all the details and to take advantage of this special offer before it ends ==> TT For Abs Special Offer

The price jumps up $100 at midnight tonight and the free shipping disappears, too. Craig's not one of those guys that says the price is going up and then doesn't raise it so if you think you might be interested, check it out now at TT For Abs Special Offer

If you want to see the type of results people get using CB's Turbulence Training system go here ==> TT Transformation Contest Voting and help pick the winner of the most recent transformation contest.

The other way to get better abs is to take advantage of my special offer at Body & Soul Fitness Studio. You can read all about it here ==> How To Get The Best ROI On Your Tax Refund

Monday, April 12, 2010

How To Get the Best ROI On Your Tax Refund

What can make you look and feel better, improve your health, boost your metabolism and self confidence, improve your sleep and make you more regular?

Regular physical activity, of course. And have I got a deal for you!

With all the additional expenses of the new facility, I haven't been able to make all my income tax payments in full. That's good for you because in a few days, the tax man cometh and I need to generate some quick cash to pay him off. So I am offering a deal that I have never offered before.

This is for you if...

* you have reservations about long term commitments

* you've joined gyms and felt lost or failed to get results

* big box gyms intimidate you

* you dislike crowds and waiting for equipment

This is NOT for you if...

* you base your fitness buying decisions solely on price

* you think that the more pieces of cardio equipment in a facility, the better it is

* you get annoyed if someone corrects your form or offers suggestions on getting the most out of your workouts

* you're convinced that hour long treadmill sessions are the key to weight loss

I will tell you up front that I am not the cheapest gym in Lancaster, never will be and don't want to be. If that's what you're looking for, you can stop reading now.

On the other hand if you're interested in a properly equipped, quality women's fitness club, with members who are very welcoming and supportive, check out this deal.

Here's what you get...

* A workout program designed specifically for you based on your individual goals, fitness level, available time, medical issues, etc.

I don't believe in one-size-fits-all fitness so you will not be regulated to some machine circuit and ignored. You won't find yourself spending hours on the treadmill because no one ever showed you how to properly strength train. Follow the workout I create for you and you'll get the best results in the least amount of time.

* Two one-on-one personal training sessions to go through your routine. I'll make sure you're performing the exercises correctly and will determine the proper weights for you to begin with.

* A workout chart with each exercise listed along with the weights used and number of repetitions completed. Studies have shown that recording your workouts improves results.

* Three months of unlimited gym use.

You get all that for just for just $148! You'll save $50 over the regular cost.

This offer ends Thursday, April 15th at 12:00 noon. That gives me time to get to the bank, write my check and mail it to the IRS without getting caught in the 5:00 PM - midnight traffic nightmare on Harrisburg Pike.

Please call me now at (717) 509-7777 to schedule a tour. No hard sell. No pressure. Just better heath and results.

Help me, help you. :-)

Sunday, April 11, 2010

Collected Fitness Wisdom #19

Think about the foods you are about to consume. Are they going to bring you closer to your goal? Or will they make you feel like crap and take you farther away from what you want? Yeah I know that when you were younger, before you had kids, you could eat blah de blah de blah and not gain weight. Too bad - times have changed. And I know your friend can eat whatever he or she wants and is in great shape. Yay for them, sucks for you. But no amount of whining will change the fact that you need to work to get your butt in shape.

~Alwyn Cosgrove

Now if you really want to end up hobbling around in a body bandaged up with joint problems, tendonitis, and excess body fat, then by all means, continue trying to "isolate" body parts. On the other hand, if you would rather have a lean, muscular, injury-free, functional body that works as a complete powerful unit to perform complex movements (in athletics or even everyday tasks), then you need to shift your focus away from muscle isolation.

~Mike Geary

When I’ve got a case of the “but I don’t wanna’s” I generally remind myself that I have never regretted a workout, but I always regret it when I skip one. The reality is, I always feel better physically and mentally on days I work out than on days I don’t, so skipping a workout because I am having “blah” day just makes the “blah” day worse.

~Caroline Fitzgerald

Weight loss is subjective. Women live and die by what the scale tells them. If they don’t see the number on the scale going down, they’ll feel as if they’ve failed. It’s unfortunate because they often fail to see the big picture. Someone will bust their butt for eight weeks, and lose eight lbs of fat, and gain four lbs of lean muscle.

In my book, that’s fantastic progress. She’s stronger, feels like a million bucks, not to mention her clothes fit more loosely. Yet, she’ll jump on the scale and only see that she’s lost four net lbs, and feel like it was all for not.

~Tony Gentilcore


Friday, April 9, 2010

Happy 50th Birthday, Bob!

My brother is turning the big 5-0 today! Happy Birthday, Bob!

His age is going up but his cholesterol is going down due to boot camp.

Tuesday, April 6, 2010

My Goal Is To Leave My Daughter Motherless

That's not what Donna Simpson would admit as her goal but that's the most likely outcome if she reaches it.

I don't make it a habit to judge people who are obese. People have all kinds of issues that may lead them down that path. They still have personal responsibility for their health but I certainly acknowledge the many factors that can affect someone's weight.

That being said, I take serious issue with this New Jersey woman who is trying to make the Guinness Book of World Records as the world's fattest woman.

"I'd love to be 1,000 lbs. It might be hard though. Running after my daughter keeps my weight down."

Just for the record, for Donna Simpson, keeping her weight down means tipping the scale at about 600 pounds.

Ms. Simpson is no stranger to world records. According to her, she already holds the title of the world's fattest mother after giving birth to her daughter in 2007. At that time, Ms. Simpson weighed 530 pounds and her high-risk cesarean birth took 30 hospital staff.

"Dieting just made me miserable because I was thinking about food all the time."

How is that different from what she's doing now? Calculating how many calories she needs to eat to hit her goal, turning herself into an eating sideshow to help pay her food bills. (To support her $750 a week grocery tab, she has a website where people pay to watch her eat.) It sure sounds like she's thinking about food all the time.

Whether she has private insurance or Medicaid, they should demand that she seek psychiatric help or drop her. She is purposely harming herself. She is already incapable of walking more than 20 feet and yet has made it her goal to add 400 more pounds to her body. That's like a smoker setting a goal to get lung cancer. This woman needs serious help.

"I love eating and people love watching me eat. It makes people happy, and I'm not harming anyone."

Tell that to your daughter, Donna. You're teaching her horrible nutrition and probably shortening her life by feeding her a junk food diet. Worst of all, she'll could easily end up growing up without a mother.

I first read about Donna Simpson a few weeks ago. After the first few articles came out, Ms. Simpson seemed to backtrack on the 1,000 pound goal. She now claims that...

"This is a fantasy of mine. It’s not reality, yet everyone takes this and runs with it."

Even "just" wishing to be the fattest woman in the world is screwed up. Why would any mentally healthy person fantasize about being even more immobile than they are now? Or more unhealthy? Or to have more people stare at them?

I really hope this woman gets counseling and soon.