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.

.

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.)

.

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


.

Merry Christmas!

.

.

Happy Holidays From No Pink Dumbbells Fitness Boot Camp!

.


.

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.

.

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.


__________________________________________________________



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".  

.

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

.

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

.

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

.

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

.

"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.

.