Dietary Fat Does Not Make You Fat!

Eating fat does not make you fat. Eating too much sugar and processed carbs make you fat.

People have been brainwashed with incorrect information. That's why they think it's better to eat a low-fat 100 calorie "snack pack" of processed junk food than nuts, because they're high in fat.

Our bodies NEED healthy fats!

It's crazy! People will choose 100 calories of sugar, chemicals and other crap versus 100 calories of almonds (about 12) which contain 9 grams of heart-healthy fat, 4 grams of protein and 2 grams of fiber.

And America gets more unhealthy and fatter.

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Break A Sweat For SJS

Join us for some fun, exercise and a good cause!

Charity Boot Camp benefiting the S. June Smith Center

The S. June Smith Center supports children with developmental needs through education, therapeutic services, and family-centered programming. We seek to educate children, support families and strengthen communities through our Infant/Toddler and Preschool Programs, as well as Project Together, Community Outreach, SPLASH, T3, Community Training, and Tiny Miracles.

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

Saturday, March 5, 2011
9:00 - 9:45 AM

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

(Plenty of Free Parking )

$1o -ten dollars- for a 45 minute workout including warm-up and cool-down

Make check payable to: The S. June Smith Center

It really helps if I have an idea of how many people will be attending so please let me know you’ll be coming.

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It's Ballantyne's Day!

No, that's not a typo. I realize that February 14th is Valentine's Day but it's also Ballantyne's Day!

Fitness expert and creator of Turbulence Training, Craig Ballantyne, is giving you huge savings on one of his best products...

For the next 3 days you'll get access to the complete 12-Week TT for Abs DVD follow-along workout program, plus ALL of the bonus DVDs & manuals for only $97. That's over $200 off the regular price.

(Considering all the wild internet claims, you may not believe that this package really does sell regularly for $299 so here's a link ==> TTforAbsDVDs.com but DO NOT buy it there!)

Craig really is selling this for $97 and he'll ship it anywhere in the world for FREE!

Here's what you'll receive shipped right to your doorstep:

1) Full body metabolic resistance training workouts for fat loss
2) The scientifically proven best abdominal exercises
3) The Simple Nutrition Fat Loss manual & DVD (filmed in CB's kitchen!)

Here's the link to save over $200 off the TT for Abs DVDs
==> TT For Abs DVDs

But don't wait to check this out, the sale ends Wednesday.

All of my clients and boot campers know that I long ago ditched crunches and situps, mainly because of information I learned from Craig.

As Men's Health magazine recently reported, your abs are designed to resist motion, not create it. Therefore, you MUST avoid bending or twisting your spine. That means eliminating crunches, situps, and russian twists for good and that's why none of those exercises are in the TT For Abs DVDs.

Here's the link to save over $200 off the TT for Abs DVDs
==> TT For Abs DVDs

And as usual, Craig offers his Canadian-Strength, Gold-Medal guarantee that you'll love these workouts.

If you don't, just send him an email and he'll refund your $97 investment immediately. No hassles.

I would never recommend a product or program I didn't believe in. I've been following Craig Ballantyne and his Turbulence Training workouts for a long time and have been a TT member for many years.

Craig is the real deal. If you're looking for some useless gadget or magic pill, this is not for you. If you're looking for a program that will really help you strip belly fat, check out TT for Abs.

Remember, the sale ends Wednesday.

TT For Abs DVDs

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Free Workouts

If you’ve ever considered trying out fitness boot camp or Zumba class but haven’t yet, here’s your chance. (Please note, both workouts are co-ed, although there are no guys in Zumba yet.)

Since February is heart month and Valentine’s Day is the 14th, I am offering you a free, heart healthy workout the week of February 13th. You can even bring your valentine or best buddy.





The current No Pink Dumbbells Fitness Boot Camp schedule is:

* Monday, Wednesday and Friday at 1:00 PM

* Monday, Wednesday and Friday at 6:30 PM

* Saturday at 9:00 AM


Zumba classes are held:

* Monday at 6:00 PM

* Thursday at 6:00 PM

UPDATE: there will be no Zumba class on Valentine's Day (Monday the 14th). If you need a Monday class, let me know and I'll extend the free offer to next week.


If you haven't before, please feel free to try one or both. Just call me at (717) 509-7777 and let me know when you plan to attend.


Mickey
Body & Soul Fitness Studio
618 Columbia Avenue
Lancaster, PA 176-3
(717) 509-7777

Plenty of free parking

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Collected Fitness Wisdom #31

Some trainers just suck. Like the ones who just tell their clients to go for a walk. That's the exercise equivalent of calling yourself a nutritionist and telling your starving client to go steal sugar packets from Dunkin Donuts.

~Mike Boyle


I find it interesting that so many women will spend hours on "ab" specific exercises wishing, hoping and praying that this alone will help burn the belly fat...and thinking the more they feel "the burn" the more they are burning.

Okay...you need to know that you simply cannot choose where your body loses the fat. This is called "spot reduction" and it is a myth. And really if you have this much time to spend on exercises like these - you DO have the time to double or
triple your results when spend your time on more effective exercises as you change the way you workout.

~Holly Rigsby


Common sense and scientific research lead us to the conclusion that if we want healthy bodies we must put the right raw materials in them: real; whole, local; fresh; unadulterated; unprocessed; and chemical-, hormone- and antibiotic-free food. There is no role for foreign molecules such as trans fats and high-fructose corn syrup, or for industrially developed and processed food that interferes with our biology at every level.

That is why I believe the most important and the most powerful tool you have to change your health and the world is your fork.

~Mark Hyman, M.D.


I have GREAT news for you ladies! The last thing you should do to get the body of your dreams is 2 hours of cardio a day and starve yourself. The goal is to get the metabolism revving by eating more healthy foods and increasing lean tissue and taking advantage of the afterburn effect you get after a weight training routine or an interval session. No workout should last longer than an hour to get this afterburn effect.

That’s right- do less, eat more and get the body you always wanted!

~Rachel Cosgrove

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Winter Weather Excuse Buster Circuit

With all the bad weather we've been getting lately, you may not be getting to the gym as often as usual. Below are two versions of an exercise circuit you can do at home with no equipment. You can make the workout as long or short as you like, depending on how many times you complete the circuit.

Do 10-15 reps per exercise (per side on single arm/leg movements). Complete whichever circuit you choose with little or no rest between exercises. After completing the circuit, rest 30-60 seconds and repeat for a total of 3-6 rounds.

HARDER:

* Rear Lunge
* Plank to Pushup
* Sumo Squat
* Pushups
* Marching Hip Bridge
* Spiderman Planks

EASIER:

* Stationary Lunge (also known as a Split Squat)
* Plank Lifts
* Sumo Squats
* Knee Pushups
* Lying Hip Bridge
* Spiderman Climbs

Let me know which one you tried and what you think!

Most of the exercises above are easily found online if you're unfamiliar with them. A few, however, are not as well known or may have different names. Here are three that might be hard to find:

Plank to Pushup



Plank Lifts

  

Spiderman Planks