When Bargain Gyms Aren't A Bargain

On Wednesday, I took a new member through her first workout at Body & Soul. She was astonished at what she experienced and I'm not exaggerating by using the word "astonished".

She came to me from another gym where she's been a member for 20 years. Yes, I said 20 years. Although thin, as she's gotten older, she's picked up some excess fat around her middle and didn't feel like her current regimen was doing much for her.

It wasn't. Although she was a faithful exerciser, she's basically been doing the same routine for all of those 20 years.

She thought about working with the trainer on staff there but based on a conversation, didn't feel the trainer was knowledgeable enough to help her.

So she called me, came in for a tour, and signed up - all in the same day.

And yes, she was astonished during and after our workout. She couldn't believe how much different her body felt doing different exercises and doing them correctly. She was surprised that she could actually feel the muscles she was working.

She realized that she'd just been going through the motions. She was never told how to safely challenge herself to continue improving. Nobody ever bothered to explain the importance of changing her routine regularly.

I bet they would have found time to talk to her if her payment had bounced but as long as she kept paying, no one cared if she was getting results or wasting her time.


Yesterday, when she joined, she told me she couldn't do squats because they hurt her knees. Today, she did multiple sets of squats and had absolutely NO knee pain. Why? Because she was taught how to do them properly.



I understand joining El Cheapo Gym if you are fitness savvy, know how to design a well balanced strength training program, and can perform the exercises correctly. If not, how much is that "bargain" costing you in poor (or non-existent) results and wasted hours?

Don't use all this stuff without proper instruction.

If you're not a knowledgeable fitness buff, think twice before signing up at a gym where you get a cursory "orientation" instead of a proper training session to get you started.

There are other factors to consider when looking for a gym. Don't spend $1 until you get my free consumer guide on choosing the right fitness center for YOU. Just go to www.GetFitLancaster.com.

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Win $1000!

Are you serious about transforming your body?

Craig Ballantyne is running his 13th Turbulence Training Transformation Contest and each winner of the four categories wins $1000 of his money. 

The top prize of $1000 - each - will be given to the winners of these 4 categories:

1) Women Under 40

2) Men Under 40

3) Women Over 40

4) Men Over 40

All the details on how you can win $1000 as the top prize are here...

Simple TT Transformation Contest Rules

Craig has helped thousands of women and men transform their bodies.You can see the results from the latest TT contest at... 

Latest TT Tranformation Contest Winners

(If you click on the link for each contestant's TT essay, you'll see their before and after photos.)

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Collected Fitness Wisdom #43

Success is just a series of small behaviors repeated over and over. Set the behaviors in place and the outcomes will arrive in due course.

~ Alwyn Cosgrove



People think they’re more advanced than what they are. More often than not, less is more. It often amazes me how I’ll get people coming in for evaluations asking whether they should be incorporating ME (Max Effort) deadlifts into their program, when they can’t even perform a simple body-weight lunge without tipping over! Make sure your program fits your experience level.

~ Tony Gentilcore



When you walk into a grocery store, you are walking into a pharmacy, and the power of those foods is as powerful as medications.

~ Mehmet Oz, M.D.



Squatting is not bad for your knees....the way YOU squat is bad for your knees.

~ Dan John


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Merry Christmas!

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Happy Holidays From No Pink Dumbbells Fitness Boot Camp!

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My Crazy Furnace Repair Sale

My Loss Is Your Gain!

The actual furnace.
Yes, I know it's ancient.

Recently the furnace in my building went out and I was hit with a very large repair bill. It’s also time to make a hefty insurance payment. So, my problem is your opportunity. 

Obviously, I need to raise some cash so I've decided to offer a variety of fitness services at crazy prices for a limited time.

Buy for yourself or as a gift. But hurry, these prices disappear on 12-31-11 at noon.


3 month membership: $99 (and no enrollment fee)

Includes a personalized workout routine plus 2 one-on-one personal training sessions to learn the workout, and 3 months membership to Body & Soul Fitness Studio.  

That's a savings of $100!

If you've had a bad experience in the past, this is a great way to see how different Body & Soul is from a typical gym.
   
Thinking about rejoining? Hesitant to commit for a year? Here's the answer.

It's also a great gift for someone who wants to get in shape but needs some personal attention or who hates crowded co-ed facilities.

Sorry guys, Body & Soul gym membership is for ladies only.


Boot Camp Express:
4 weeks for $99

30 minute workouts for novice boot campers on Tuesday and Thursdays at 9:00 AM. 
(We could start earlier or later if demand warrants.)

A great way to experience boot camp for the first time. Perfect for stay at home moms (drop your kids at school, then head over to Body & Soul), part-timers, those with flexible schedules, or second shifters.

Boot Camp Express will begin as soon I get a minimum of 3 or 4 paid registrations. Not familiar with my boot camp? 

Check it out here ==> No Pink Dumbbells Boot Camp


4 Personal Training Sessions* - Members: $99
4 Personal Training Sessions* - Non-Members: $119

Personal training is a great way to kick start your fitness program or revive one that's on life support.

It's available to both women and men, members and non-members.

Non-members, want a program you can do at home? It can be bodyweight only or designed around any equipment you may have.

Belong to another gym but never received a properly designed routine? I can create one you can do at your current facility. 

This is a $57 savings for members and $61 for non-members.

* all sessions must be taken within 4 weeks

Personal training is subject to scheduling availability.

Body & Soul Fitness Studio

618 Columbia Avenue

Lancaster, PA 17603

Plenty of free parking

Call me today at (717) 509-7777 for more information or to take advantage of these great offers.

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My Christmas Rant

I posted a version of this on Facebook recently and got a lot of response. I kept it short for Facebook but I've now added to it and posted below.

If you are someone who actually believes that there is a "War on Christmas", save yourself some aggravation and stop reading now.


There Is No "War on Christmas"

When I walk into stores in October, I see Christmas decorations next to the aisle of Halloween costumes and decorations.

When I was younger, Christmas songs were interspersed with a radio station's regular rotation and you sure didn't hear them before Thanksgiving. Nowadays, more and more stations are switching to an all-Christmas format and they're starting earlier than ever before.

I celebrate Christmas but I don't appreciate the fact that the season starts earlier and earlier each year. That being said, radio stations wouldn't switch to all-Christmas music and stores wouldn't be pushing Christmas so early if it was bad for business. Obviously, lots of people like it so I simply switch radio stations when they go 24/7 Christmas and I try to ignore the Christmas trees in the aisle over from the candy corn.

Of course, there are more Christmas specials than ever before because they make new ones all the time (along with remakes of previous ones). So between the hundreds of channels we have now and all the movies, TV show Christmas episodes, and specials you could probably spend most of December watching nothing but Christmas-themed entertainment.

So why are so many people fooled by this idiotic myth of a "War on Christmas"?



 

I think this "Merry Christmas" militancy is getting crazy. When I was a kid (and that was quite a while ago), we had decorations in our house that said, "Merry Christmas", "Season's Greetings", "Happy Holidays" and "Happy New Year".

In college, when saying goodbye at break, we usually said, "Have a great holiday". That was decades ago! When did this suddenly become wrong and get labeled "P.C."?

My December "Fit Bits" newsletter said, "Happy Holidays". Why? Because I'm being politically correct? No, because I'm courteous enough to acknowledge that people celebrate other holidays this month.


If that gets me labeled "P.C.", fine. I'd rather be mocked for being considerate by the likes of Bill O'Reilly and Ann Coulter than use the season to pit people against one another like they do.

I don't swear or use vulgar language on my blog but I don't want to be accused of censoring those with whom I disagree so here is an example of the importance of Christmas to Ann Coulter...

"Oh, It was so much fun this year, because saying 'Merry Christmas' is like saying 'Fuck You.' I’ve said it to everyone. You know, cab drivers, passing people on the street, whatever."

So it's wrong to be inclusive and say "Happy Holidays" but it's just fine for her to go around saying "F U" (in her own way) to people. That's the Christmas spirit, Ann. I'm sure Jesus would be proud.

First of all, the vast majority of people are not going to be upset by anyone sincerely wishing them a "Merry Christmas", whether they celebrate it or not, so that comment is just ridiculous. (Yes, I realize there are some atheists who are compelled to mock anyone who believes in any kind of higher power but those folks are in the minority.)

However, the fact that Coulter's idea of Christmas and "fun" is going around purposely trying to find someone she might be able to annoy is very telling.

What exactly is wrong with saying "Happy Holidays"? Shouldn't the spirit and intention of the greeting matter more than the actual words? If not, why didn't Jews freak out long ago after hearing "Merry Christmas" over and over again, year after year? My guess is that, although presumptuous, the vast majority took the greeting in the spirit in which is was intended. Of course, that was before people like Ann Coulter and others started using the phrase as a weapon to challenge and annoy people.

Considering the uproar about "Happy Holidays", can you imagine the reaction if these same people heard "Happy Kwanzaa", "Happy Eid", "Happy Hanukkah", "Happy Solstice", etc. time after time, year after year?

And yet, they find the inclusive "Happy Holidays" insulting.

I realize that most people are used to the majority of the U.S. acting as if nothing except traditionally Christian holidays matter but, guess what, they do and the fact that more people are acknowledging that is a good thing.

Celebrate whatever you want but don't expect everyone else to pretend that only your holiday counts.


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Did you know that the only real threat to Christmas came from Christians? Me, neither until I read the following blog post. Apparently, the Pilgrims banned Christmas celebrations in 1659.

You can read more in this excellent article someone sent me after my rant was posted on Facebook ==> Merry Christmas From An Atheist. It goes into much detail about the mythical "War on Christmas".  

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Collected Fitness Wisdom #42

Why do so many people feel the need to pick one thing as the be-all, end-all of exercise? Kettlebells, suspension trainers, dumbbells, sandbags, barbells, bodyweight exercises, resistance bands- they're all tools. You wouldn't own a tool box with just a hammer, why would you want to consistently work out just one way?

~ John Romaniello


Look at your goals.

Look at your behavior.

Does your behavior match your goals?

~ Dan John


Once upon a time there was no such thing as organic. It’s a relatively new construct, born of our time of industrialized farming. There’s something really wrong in a world where we have to give plain old good food a special label. When I was growing up there was no such thing as organic because all vegetables were organic i.e. GM free and free from nasty toxins. It’s a sad testament to our times that we need this labeling to help safeguard our health.

~ Susan Kobrin


We've become a nation of wimps. Too many people don't bother or are afraid of exercising hard. But intensity is probably the only way to lose weight with exercise.

~ David Neiman, professor in the Human Performance Laboratory at Appalachian State University

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You're In Luck!

A couple of days ago, I told you about Craig Ballantyne's holiday promotion. It was supposed to end last night at midnight but I just found out it's been extended until noon today.

Apparently, C.B.'s web guy got his days mixed up and took down the special offer a day early. I'm not surprised, I get my days mixed up all the time and then when you start talking about special offers ending at midnight, it gets even more confusing.

Anyway, if you missed it, you have just over an hour to take advantage of this great deal.

Craig's Turbulence Training Holiday Fat Burning package includes...

- The TT 31 Intervals Workouts Program
- TT Bodyweight Cardio 3
- TT Bodyweight Cardio 1000
- 30 Days free in the TT Member's area

And TWO NEW bonuses:
- TT Metabolic Resistance Training Workouts (2011's hottest program)
- TT 15-Minute MRT Workouts (fast workouts for the holidays)

5 programs and 30 days in the private online Turbulence Training forum, all for less than 20 bucks.

You get the COMPLETE Turbulence Training At-Home Fat Burning Workout System for only $19.95 - that's a savings of OVER 85% - but don't wait, this special offer is coming down at noon today, EST (Friday, December 9th).

Check it out here ==> TT Holiday Fat Loss Workouts


P.S. - Craig always guarantees your satisfaction with his 100% money back promise. If you aren't satisfied with your results from the program, just let him know and you'll be refunded your $19.95 before the end of the 60-day period. And no matter what you decide, you can keep ALL of the bonuses.

Grab it while you can ==> TT Holiday Fat Loss Workouts

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Burn Holiday Belly Fat

The holiday season is in full swing. Schedules will be hectic, kids will be on break, they'll be parties and Christmas cookies.

This is no time to abandon your workouts but your time may definitely be more limited than usual. What to do?

If you're a member of Body & Soul Fitness or a Lancaster resident, I can design a home workout based on what equipment (if any) you have.

If that's not an option, Craig Ballantyne, creator of Turbulence Training is running a great promotion on workouts you can do at home with little or no equipment.


His Turbulence Training Holiday Fat Burning package includes...

- The TT 31 Intervals Workouts Program
- TT Bodyweight Cardio 3
- TT Bodyweight Cardio 1000
- 30 Days free in the TT Member's area

And TWO NEW bonuses:
- TT Metabolic Resistance Training Workouts (2011's hottest program)
- TT 15-Minute MRT Workouts (fast workouts for the holidays)

5 programs and 30 days in the private online Turbulence Training forum, all for less than 20 bucks.

Check it out here ==> TT Holiday Fat Loss Workouts

This is a great deal.

The COMPLETE Turbulence Training At-Home Fat Burning Workout System for only $19.95 - that's a savings of OVER 85% - but don't wait, this special offer is only available until Thursday, December 8th at midnight, EST.

P.S. - Craig always guarantees your satisfaction with his 100% money back promise. If you aren't satisfied with your results from the program, just let him know and you'll be refunded your $19.95 before the end of the 60-day period. And no matter what you decide, you can keep ALL of the bonuses.

Grab it while you can ==> TT Holiday Fat Loss Workouts

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2011 Gift Suggestions For Your Favorite Fitness Buff, Part 2

Here's part 2 of my holiday fitness gift suggestions.

Plate Mates

In lower weight dumbbells, you can easily find a slightly heavier weight to progress to. At Body & Soul, I have 1, 2, 3, 5, 6, 8, 10 and 12 pound dumbbells. However, once you hit 15 pounds, dumbbells increase by 5 pounds.

That can be a big jump, especially for some exercises and that's where Plate Matescome in. Each pair contains two 1-1/4 pound magnetic weights that attach to each end of the dumbbell. So, instead of trying to jump from 15 pounds up to 20, you can make a 17.5 pound dumbbell using Plate Mates.

Just a reminder- because they are magnetic, they only work on metal dumbbells. Also, you'll need to get two pairs because you need two Plate Mates per dumbbell.

Get Plate Mates ==>  PlateMates Hex Pair, 1.25-Pounds Each



TRX® Training System

Suspension training is becoming more and more popular. The TRX is a portable workout system that allows the user to use his/her own body weight to perform a variety of strength, flexibility, endurance and balance exercises.

The TRX provides a great total body workout for athletes, beginners, military personnel and all levels of fitness enthusiasts. The package comes with everything you need to get started: a ceiling or wall anchor, the adjustable straps, training tips and a comprehensive full body workout that can be adapted as your fitness improves.

You can get 20% plus free shipping (in the U.S. and Canada) if you order by 12/25/2011 at 8:59 PM PT (Pacific time)

Just enter code TRXGIVE during checkout. 

Get the TRX at www.TRXTraining.com

Flashing Safety Light 

   
If you're buying for someone who bikes, walks, or runs after dusk, they really should have a good flasher to improve their visibility. This one comes with an arm strap, belt clip and bike mount.

Bike & Runner's Safety Light 4 Pack



Spri Resistance Bands

Resistance bands can be found at many discount stores and they may be fine. I haven't had a lot of experience with different brands. An aerobics instructor once told me that she had tried many different brands in her classes and found Spri bands to be the most durable. They're the ones I use at Body & Soul and I've been happy with the quality.

Each band below comes with a door attachment and exercise chart. Regardless of which brand you buy, you will probably do best to get at least two different resistances because you'll be able to use more resistance on some exercises than others- just like with dumbbells. (Please don't tell me that you do all your exercises with the same weight. If so, you're definitely doing yourself a disservice.)

The different colors signify different resistances, going from "light" to "very heavy"

SPRI ES500R Xertube Resistance Band with Door Attachment and Exercise Charts (Green, Light)

SPRI ES501R Xertube Resistance Band with Door Attachment and Exercise Charts (Red, Medium)

SPRI ES502R Xertube Resistance Band with Door Attachment and Exercise Charts (Blue, Heavy)

SPRI ES503R Xertube Resistance Band with Door Attachment and Exercise Charts (Purple, Very Heavy)


I hope to have at least one more gift post coming up soon. Here's the link to part 1, if you missed it...

2011 Gift Suggestions For Your Favorite Fitness Buff, Part 1

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"Toys For Tots" Benefit Workout December 10th

No Pink Dumbbells Boot Camp member, Becky Reever, is organizing a group workout to benefit Toys for Tots.

When: Saturday, December 10, 2011

Time: 9:00 AM
Minimum donation: One new, unwrapped toy
Where: Body & Soul Fitness Studio

All fitness levels are invited. Exercises will be adapted or substituted, as needed. Anyone 12 and older is welcome to participate.



Please spread the word among your friends, family, neighbors, and co-workers.

The workout will last approximately 45 minutes, including warmup and cooldown.

Join us! You'll get a great workout, burn fat, and get to hang out with other cool people. :-)

Body & Soul Fitness Studio
618 Columbia Avenue
Lancaster, PA 17603

Plenty of free parking


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

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2011 Gift Suggestions For Your Favorite Fitness Buff, Part 1

Just a reminder...

A fitness related gift is a great option for someone who already works out or for someone who has expressed interest in getting started. However, giving such a gift to someone because YOU want them to exercise is a bad idea.

In the coming weeks, I plan on writing multiple blog posts on items I recommend- some old favorites, some new.

First up, the GymBoss. I still love this handy, little timer. How can you not love a $20 product that improves your workouts?

GymBoss Interval Timer

I'm not usually not one of those people who gets off on gadgets but I love my GymBoss.

Circuit training and cardio intervals are great ways to exercise and the GymBoss is an inexpensive and convenient way to keep time.

To get the most out of your workout, you need to focus on the exercise at hand. Using a watch or clock to keep track of the time is an unnecessary distraction, which the GymBoss eliminates.

You can set it for 1 time or 2 different times. For example, you can program it to beep every 30 seconds if you're doing a bodyweight circuit or you can program it for a 30 second work and 60 second recovery (or any combination of times) for other cardio intervals.

There is also a handy clip for attaching to your clothing and it comes in hot pink, silver, black, blue, red, or camouflage.

You can get a GymBoss here.


Road ID 

If you're buying a gift for a runner, cyclist, hiker, or triathlete (or if you're one yourself), you need Road ID. This gear could save your life. In the event of an accident, if you can't speak for yourself, your Road ID will. Available in 6 different styles.


It's not just a piece of gear - it's peace of mind for you and your loved ones.

Get Road ID here.

Thera-Band Stability Balls 

I have no use for the crazy acrobatic "functional" exercises some trainers have their clients perform but an exercise ball is an excellent way to greatly increase the number of exercises you can do, especially if you work out at home and have limited equipment.

Thera-Band Stability Balls are a quality product used by many physical therapists and they're very sturdy.

I've read online comments by exercisers who had to constantly refill their balls or whose cat burst multiple cheap exercise balls, etc. I've never had a Thera-Band ball burst and I rarely need to add more air.

There have also been some injuries related to burst stability balls (you can read about that here ==> Stability Ball Safety) so don't go cheap if you're buying one.

If you are 5'1" - 5'6", you would get a 55cm (red).

For those 5'7 - 6'1", go with the 65cm (green).

If you have exceptionally long legs and are close to the upper height range, you may want to go with the next size up.

You can get one here ==>Thera-Band Exercise Balls

Ironmaster Quick Lock Adjustable Dumbbell System

If you are buying for someone who wants to work out at home and doesn't have the space or the resources for a fully equipped dumbbells rack, consider the
Ironmaster Quick Lock Adjustable Dumbbell System. It adjusts from 5-75 pounds, in 2 1/2 lb increments, and gets glowing reviews.

These adjustable dumbbells are not cheap but I hesitate to recommend other brands due to numerous complaints about them coming apart. Safety is paramount when you're lifting weighted objects over your body.

Check them out here ==> Ironmaster 75 lb Quick Lock Adjustable Dumbbell System


I'll be back soon with more great holiday gift suggestions.


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Collected Fitness Wisdom #41

You are the person that decides what you are going to do.  Nothing has power over you unless you allow it to.  Not food, not relationships, not your boss – nothing and no one – just YOU!  Clearly we have to do things in life that we don’t want to do….that’s just how it is – but we have 100% control over what we decide to put into our mouths.  We have 100% control to decide to exercise.

~ Mark Briggs


I never regret going to the gym (unless I ate a bean burrito two hours before). I always feel better after a workout.  Have you ever met someone who, after a 5-mile run or yoga class says “That was a bad decision. I feel lousy”? I haven’t.

~ Jamie Berube


Many of the people slamming bodyweight exercises are the ones who need them the most. Guys who only care about how much they can bench but who can't do a proper pushup. People so inflexible in the hips or weak in the core who struggle with Spiderman Climbs. Bodyweight exercises can be tough! In many cases, it's far easier to plop yourself on a bench or machine and ego trip about how much weight you're lifting.

~ John Romaniello


Everyone should know that I can't stand whiners...or quitters...or people who half-a$$ stuff. If you're gonna do it, go all-out and give it your best. Don't think that just by showing up you're gonna move ahead. It doesn't work that way!

~Sarah Rippel

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Limited Time Offer. Save BIG On Fitness Gifts!

As a big thank you to my members and friends, I'm having a HUGE sale on boot
camp gift cards in conjunction with Small Business Saturday on November 26th.


Get a $100 gift card (good for 2 consecutive weeks of boot camp or 5 individual workouts) for just $25!

New boot campers only. You can buy them for gifts but only one gift card can be used per person.
 
Think boot camp might be too much for your recipient? As I was typing this post, I decided to also offer a Body & Soul enrollment fee for $25. That's 68% off!


Remember, boot camp is co-ed but Body & Soul Fitness Studio is a women's only gym.

Please call me at (717) 509-7777 so I can get the gift cards or certificates ready ahead of time. Let me know when you're coming so I won't be working with someone. Visa or Mastercard accepted.

Because I'm only open until noon on Saturday, I'm making both special offers available starting Friday, the 25th. That means you have 2 days to take advantage of these terrific deals.

Not sure what's involved with boot camp? Wondering what makes Body & Soul different from other gyms? Check out the websites...

NoPinkDumbbells.com
Body & Soul Fitness Studio.com

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Reminder: Thanksgiving Day "Burn Fat & Give Thanks" Workout

Let’s face it, most everyone overeats on Thanksgiving. Here’s a way to lessen the damage and help sick kids at the same time.

Join me on Thanksgiving morning (Thursday, November 24th) at 9:00 AM for my 2nd annual Burn Fat and Give Thanks Workout. All proceeds will 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 services not paid by insurance.

You'll get a great workout, rev up your metabolism, burn fat, and hang out with other cool people.

Give thanks for the healthy kids in your life. Donation is $20, or bring a friend for just $10 more.

All fitness levels are invited. Exercises will be adapted or substituted, as necessary. Anyone 12 and older is welcome to participate.

Call Mickey at (717) 509-7777 for more info or to let me know you’ll be attending.

If you can't make it, please consider making a donation or sponsoring another participant.


       Body & Soul Fitness Studio
       618 Columbia Avenue
       Lancaster, PA 17603

       Plenty of free parking




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95 Year Old Body & Soul Fitness Studio Member Completes 1000 Workouts!

Congratulations to Annie Bestra who reached 1000 strength training workouts this morning.

Annie joined Body & Soul Fitness Studio in March 2003 and, except for a couple of medical detours, has been a regular Monday, Wednesday and Friday exerciser ever since.

So far, only 2 other Body & Soul members have hit the 1000 mark. Way to, Annie!

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Congratulations, Boot Campers!

I recently instituted a band ranking system (similar to martial arts belts) at No Pink Dumbbells Boot Camp.

Below are the first 3 boot campers in the 1:00 session who received their bands.

Congratulations to Lisa, Becky, and Jackie!

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Stop Censorship.

www.AmericanCensorship.org

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Get Up and Get Moving

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5 Exercise Fat Blasting Circuit

I often share quick, no-equipment workouts with you and recently realized that I should create one for those who have access to some dumbbells and a stability ball.

Complete the following circuit with little or no rest between exercises. Warmup, then perform 10-15 reps per exercise (per side on the Mountain Climbers). Rest 30-60 seconds. Repeat for a total of 2-6 rounds depending upon your fitness level and available time.

• Cross Body Mountain Climbers

• Squat into D.B. Shoulder Press

• Bent Over 2 Arm D.B. Row

• Lying Hamstring Ball Curl

• Pushups with Legs or Feet on Ball *

* If your feet are on the top of the ball, it’s harder than if the ball is on your thighs or shins.

At 10 reps per exercise, it will take approximately 2 1/2 minutes to complete the circuit.

Here's a video in case you're unfamiliar with any of the exercises...



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Are You Stuck In A Rut?

One reason people fail to get the results they want from their exercise routine is that they continue to do the same thing over and over and over. They do the same machine circuit, they jog the same route, they use the same DVD, they always do the elliptical because that's their favorite, etc.

It's very tempting to do. You have your habit and it's comfortable. You know you're capable of doing these things because that's what you always do.

At the end of the workout, you can feel you accomplished something. You completed 45 minutes on the stationary bike; you jogged 3 miles; you did 12 reps of each strength training exercise. Whatever you did, you finished the task.

Change is hard for most people. You can't go into autopilot. You have a learning curve when you're doing something different. You might "fail" to master a new exercise on the first try or you  might "only" make it through 15 minutes of cardio because you switched to intervals and that's all your body could handle.

The problem is that our bodies adapt to the stresses we place upon them so if you always do the same thing, your body won't get leaner or stronger. It doesn't need to. It has figured out the most efficient way of doing whatever you're doing so that you'll even burn fewer calories than when you first started.

Even if you regularly increase your weights or walk faster (and sooner or later, you won't physically be able to walk faster), your body won't work as hard or burn as many calories as when you change your routine regularly.

Now, I'm not suggesting you start just switching things up willy-nilly. Work with a trainer or get a program from a respected fitness coach like Craig Ballantyne's Turbulence Training or Alwyn Cosgrove's  The New Rules of Lifting for Abs: A Myth-Busting Fitness Plan for Men and Women Who Want a Strong Core and a Pain-Free Back . (Despite the title, it's an all around fitness book, not just an abs/core program.)

You can do it...

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Thanksgiving Day "Burn Fat & Give Thanks Workout"

Let’s face it, most everyone overeats on Thanksgiving. Here’s a way to lessen the damage and help sick kids at the same time.

Join me on Thanksgiving morning (Thursday, November 24th) at 9:00 AM for my 2nd annual Burn Fat and Give Thanks Workout. All proceeds will 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 services not paid by insurance.

You'll get a great workout, rev up your metabolism, burn fat, and hang out with other cool people.

Give thanks for the healthy kids in your life. Donation is $20, or bring a friend for just $10 more.

All fitness levels are invited. Exercises will be adapted or substituted, as necessary. Anyone 12 and older is welcome to participate.

Call Mickey at (717) 509-7777 for more info or to let me know you’ll be attending.

If you can't make it, please consider making a donation or sponsoring another participant.


       Body & Soul Fitness Studio
       618 Columbia Avenue
       Lancaster, PA 17603

       Plenty of free parking

Cardio Queens, Prepare To Be Dethroned!

Over the years, I've often blogged about the best type of exercise for fat loss.

If you are one of those people who is still convinced that traditional cardio is the key to dropping excess pounds, I've assembled a few articles below...


I'll Keep Saying It Until You Get It, Cardio Is Not The Answer

Why You're Not Getting The Results You Want, Part 1

Cardio Queens and Disappointing Fat Loss Results

Researchers Prove Strength Training Is Better Than Cardio To Lose Belly Fat

5 Reasons Why Aerobics Suck for Fat Loss


Happy reading!


And now the disclaimer...

I'm not here to try to sell you on anything if you're not looking to buy. In other words, if you're happy with what you're currently doing, continue on. If you love jogging, then jog. If you're satisfied with the results you're getting from hours and hours of steady state cardio, keep on keepin' on.  (Yes, I know my age is showing.)

However, if you're not happy with the results you're getting, or if you're physically or mentally bored with what you're currently doing, or if you've been getting injured from the repetitive motion of long bouts of cardio, or if you really don't have time to spend hours a day exercising, try it my way.

Make sure you're strength training and experiment with cardio intervals and metabolic circuits.


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