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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