No Pink Dumbbells

Are You Training Hard Enough?

2012-02-02T11:43:00.002-05:00

Collected Fitness Wisdom #44

2012-01-30T08:34:00.003-05:00

I have a very successful client who once made a great point to me. He said “people are going to spend money on health”. He went on to say that it could be proactive (ex. a trainer) or reactive (ex. hospitals and nursing homes). In either case the money will be spent. Proactive spending not only will prolong life, it will increase it’s quality.

Why die of preventable diseases with hundreds of thousands of dollars in the bank ? If you are a baby boomer go out and hire a trainer. It’s not that I want your money, most of my readers don’t live north of Boston. I just want people to be able to take advantage of natures greatest medicine, exercise.

~ Mike Boyle

You need to get fit to run, not run to get fit. If more people followed this simple piece of advice, I’d be less inclined to want to stab myself in the face with a machete.

Tony Gentilcore

If you want to completely reshape your body and keep it that way, it's imperative that you make resistance training an essential part of your fat loss program. While cardio will definitely help (and has numerous other health benefits), weight training is the real key to fat loss.

~ Sue Heintze

If someone tells you that lifting slow makes you fast or that jolting your abs with an electric shock every few seconds will carve out a six-pack, try to breathe through your eyes. It'll bring clarity.

~ Dan John

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The Importance Of Strength Training

2012-01-24T09:23:00.000-05:00

With 2/3 of Americans officially categorized as overweight or obese, it's important for people to drop excess body fat and get more fit. Obviously, I would encourage anyone who is over fat to exercise. However, I'm concerned that too many people focus on regular physical activity solely as a way to manage their weight.

That's a big mistake. Studies have shown that inactive people of appropriate weight are at higher risk for disease than active people who are overweight. I wish people would realize that just being thin does not mean someone is healthy and fit.

Another issue is that so many people are still under the false impression that cardiovascular exercise is the key to weight loss but that's a topic for another day. Today I want to focus on the physical, mental and emotional benefits of strength training.

Besides the weight management benefits of strength training (improving body composition, lowering body fat and boosting metabolism), below are some of the many other health benefits:

* Increases bone density (helps prevent osteoporosis)
* Lowers blood pressure
* Improves glucose tolerance and insulin sensitivity (reducing your risk for type 2 diabetes)
* Elevates mood (reducing the risk of depression)
* Increases muscle strength (without resistance training, adults lose about one-half pound of muscle per year)
* Reduces gastrointestinal transit time (helps you be more regular)
* Improves joint health (reducing arthritis pain and stiffness)
* Boosts your immune system (you'll get sick less often)
* Increases your blood level of HDL (good) cholesterol
* Improves sleep quality
* Lowers your resting heart rate (your heart doesn't have to work as hard)
* Improves flexibility
* Increases tendon and ligament strength
* Improves posture
* Decreases your risk of injury
* Improves self-esteem, confidence and self-worth
* Increases energy
* Maintains or improves lower back strength
* Improves balance, mobility and stability (which helps prevent falls)
* Maintains or improves mental sharpness (helps prevent Alzheimer’s and dementia)

95-year old Body & Soul member

Regular strength training will improve the quality of your life. Stronger muscles make everyday chores easier and help you maintain your independence as you age. It reduces the risk of injury and assorted diseases.

So, if you don't already, start lifting weights. If you're a novice, get someone knowledgeable to set you up on a routine and to show you correct form. You'll feel better, you'll look better and you'll be healthier, whether or not you need to shed any weight.

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Gym Closed

2012-01-21T09:29:00.003-05:00

Body & Soul Fitness Studio is closed today.

I Never Said It Would Be Easy

2012-01-16T10:27:00.008-05:00

Why You're Not Getting Results You Want

2012-01-11T06:45:00.009-05:00

Things have been a little crazy here at Body & Soul so I haven't had time to update the blog.

Since it's new year's resolution time, I thought I'd repost the links to a series I wrote about "Why You're Not Getting The Results You Want". Follow the guidelines below and you'll save time and improve your results.

Part 1

Part 2

Part 3

Part 4

Part 5

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14-Day Rapid Fat Loss Guide

2012-01-05T13:43:00.000-05:00

I saw this recently on Craig Ballantyne's Turbulence Training blog and I wanted to let you know about it. It's fast becoming one of the most popular fitness articles on the web because it's a complete 14-day guide for rapid fat loss to kick off 2012.

Craig and Bally

You can read it here and print it out - 14-day FAST-TRACK fat loss guide

It's the exact plan fitness expert Craig Ballantyne gave to an old college buddy who had gained 25 pounds since the birth of his baby boy.

It's a complete 14-day FAST-TRACK guide to fat loss (if you like it, please forward it to a friend or print them off a copy too):

Get your 14-day rapid results blueprint here 14-day FAST-TRACK fat loss guide

It's the perfect way to kick-off the New Year.

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You Get What You Pay For

2012-01-03T06:05:00.012-05:00

I'm a bargain hunter. I like to get a good deal.

There are definitely times when cheaper is fine.

I don't buy fancy workout outfits, I exercise in a T-shirt and Chucks. I don't need a 4 star hotel when I go away; as long as the place is clean and convenient, I'd rather save the money. I won't pay $10 more to go to breakfast at a trendy restaurant when the eggs are better at the local diner.

So, yes, I like a good deal but I don't choose price over quality or go cheap on things that matter.

When I opened my gym, I purchased commercial grade treadmills and ellipticals, not cheaply made home versions. When I got a new computer, I paid more because I wanted something durable and reliable, not some bargain off-brand model that could end up causing me lost time and headaches. I wouldn't go to a physician based on the fact that she was the cheapest doc in town and I had a coupon. I doubt that I'm alone in that.

So why do so many people chose a gym because it's the cheapest?

If you are a long-time fitness enthusiast who knows how to properly perform cardiovascular and strength training exercise and to make sure your routine is balanced between muscle groups, a no-frills gym might be right for you. However, let’s be honest, that description doesn't apply to most people.

I've heard it so many times...

Think you'll get results doing this?

* "I joined Saturn Gym but only ever walked on the treadmill because I didn't know how to do anything else."

* "I'm frustrated with my results; even though I've been going to the gym regularly, my body's not changing."

* "I was intimidated and no one ever helped me so I quit going."

* "I tried NY Fitness but the staff spent all their time badgering me to buy personal training."

* "Can you set my husband up on a routine? He joined XYZ Health Club but all he ever received was a group orientation."

Little or no instruction. No results. Skipping a critical part of a good workout. Giving up.

Does that sound like a good deal to you? In regards to your health and fitness, you really do get what you pay for.

If you're not an experienced and knowledgeable fitness buff, don't be fooled by the promise of a bargain. If you've tried to form a gym habit before but gave up for whatever reason, think about what you really want and need from a fitness center.

Your decision should be based on VALUE, not price.

We spend hundreds of dollars on cable TV; fancy cell phone plans; take out food, electronic book readers, tablets and games; etc.

Isn't improving the quality of your life worth more per month than a couple of designer lattes?

You CAN succeed at getting more energy, dropping excess fat, improving your self confidence, and enjoying life more. You just need the right atmosphere, encouragement, and proper instruction.

There are many 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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It's 2012!

2012-01-01T00:00:00.000-05:00

When Bargain Gyms Aren't A Bargain

2011-12-30T07:37:00.000-05:00

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!

2011-12-28T06:42:00.028-05:00

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

2011-12-26T06:50:00.000-05:00

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!

2011-12-24T16:41:00.015-05:00

Happy Holidays From No Pink Dumbbells Fitness Boot Camp!

2011-12-21T07:44:00.007-05:00

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My Crazy Furnace Repair Sale

2011-12-16T16:30:00.003-05:00

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

2011-12-14T14:41:00.004-05:00

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

2011-12-12T11:48:00.001-05:00

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!

2011-12-09T10:55:00.001-05:00

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

2011-12-07T12:01:00.004-05:00

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

2011-12-05T11:12:00.002-05:00

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

2011-12-02T12:47:00.002-05:00

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

2011-11-30T12:06:00.012-05:00

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

2011-11-28T05:08:00.000-05:00

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!

2011-11-25T06:07:00.014-05:00

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

2011-11-23T07:54:00.000-05:00

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!

2011-11-21T08:54:00.000-05:00

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!

Congratulations, Boot Campers!

2011-11-17T00:01:00.004-05:00

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!

Stop Censorship.

2011-11-16T00:00:00.011-05:00

www.AmericanCensorship.org

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Get Up and Get Moving

2011-11-15T10:57:00.000-05:00

5 Exercise Fat Blasting Circuit

2011-11-11T06:16:00.003-05:00

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?

2011-11-08T13:59:00.002-05:00

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...

Thanksgiving Day "Burn Fat & Give Thanks Workout"

2011-11-05T08:04:00.004-04:00

Cardio Queens, Prepare To Be Dethroned!

2011-11-02T07:53:00.000-04:00

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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Happy Halloween!

2011-10-28T07:11:00.000-04:00

5 Tips To Stop Wasting Your Time At the Gym

2011-10-24T09:07:00.001-04:00

The main excuse people give for not exercising regularly is lack of time. Here are 5 ways to reduce your time at the gym and still get a great workout.

1. Use primarily compound exercises rather than isolation exercises. Compound exercises are multi-joint movements that work more than one muscle at a time. Stop wasting time on Leg Extensions, Bicep Curls and Tricep Kickbacks. Concentrate on Lunges, Squats, Presses, Pushups, Deadlifts, Rows, etc. You'll not only save time but compound exercises are more functional (similar to how our body works in real life) and burn more calories.

2. Instead of doing 2 or 3 sets of the same exercise and resting between each set, pair a lower body and upper body exercise in a superset. For example, do a set of Squats followed immediately by a Row. Then, rest as needed and repeat.

3. Get off the machines. Most people are familiar with the strength training circuits used in many gyms. You'll get a better workout by using free weights (dumbbells, barbells, medicine balls, kettlebells, etc.). Why?

When do we ever do this motion?

a. Many of those machines isolate muscles. See #1.

b. You don't get the full benefit of an exercise when seated on a machine. Your body doesn't need to work as hard because the machine guides the movement and supports your body weight. With free weights you need to lift and guide the weight, and also stabilize yourself so more muscles are involved.

(Please note, the above comments do not apply to the cable machine but that's an entire article of its own.)

4. Use challenging weights. Forget the "high reps, low weigh to tone" B.S. To get the look that people refer to as "toned", you need to reduce the amount of fat covering the muscles. To do that, you need to challenge yourself in your workouts. You'll save time and get far better results by doing sets of 6-12 reps (and sometimes 15) than by doing sets of 20-25 reps or more.

5. Ditch the slow, steady cardio workouts and replace them with metabolic circuits or cardio intervals.

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Avoid The 4 Horseman To Live A Long And Healthy Life

2011-10-18T10:05:00.000-04:00

Many of our health issues are caused or exacerbated by our behaviors. While some in the fitness world tend to go to the extremes, Craig Ballantyne dismisses the minutiae. In the following article, he addresses what he believes are the 4 most important keys to a long and healthy life.

The 4 Horsemen of Your Body's Apocalypse
Craig Ballantyne, CSCS, MS

October 11, 2011

There are many, many useless debates in the health and fitness world.

Debates about milk…

Fights about whether to eat meat or not eat meat…

Anger over whey vs soy protein…

None of these really matter.

Seriously.

If you think different, I’m sorry, but you’re wasting time and energy on these arguments.

You see, there are really only 4 Horsemen of your body’s apocalypse, and neither milk, nor soy, nor meat are one of them.

Today you’re going to discover the 4 simple things you really need to be careful about if you want to live a long and healthy life.

Fortunately, they’re not even that difficult to avoid.

The great news is that this short list will bring you a LOT less stress when it comes to designing your healthy lifestyle.

Here we go…

The first horseman is SMOKING.

Seriously, people still do this?

Unfortunately, the answer is yes, but this is one of the worst things you can do for your health.

However, smokers also teach us something about why so many “great health debates” are pointless drivel.

Look, smokers are inhaling poisonous gasses into their lungs repeatedly on a daily basiss, and yet according to research from the British Medical this cuts a smoker’s lifespan by only 10 years.

Only 10 years from inhaling smoke directly into your lungs on a daily basis for over 35 years.

So really, is one diet coke a week going to kill you and knock 10 years off your life?

What about a glass of milk each day?

Or eating whole grains?

I don’t think so.

(In fact, most research from Walter Willet at Harvard University shows that eating whole grains actually EXTENDS someone’s lifespan…but that’s an argument I’ll never get into.)

If you smoke, please try to stop. And NEVER, EVER, EVER give up on trying to quit. It may take many attempts, but you can do it.

The second horseman is excessive DRINKING (of alcohol, of course).

This horseman killed my father and for that I would like to whip this horseman’s butt. But alas, I cannot.

But perhaps I can spare your child a lot of pain and misery by convincing YOU to take a good look at your own alcohol intake.

Alcohol is the third leading cause of preventable death in the United States (with smoking and obesity ranking first and second).

The bad news is that it’s really easy to drink excessively. More than two drinks per day for a man, and one for a woman, will add up into health problems over time.

Binge drinking – six drinks or more in a single session – is probably even worse.

My father died at 69 years old. Not even 70. Who doesn’t hit 70 years old in Canada in this day and age?

I mean, c’mon, right? Stupid Horseman.

Don’t make the same mistakes he did. Please.

You know the facts.

Your decision.

The third horseman is OBESITY.

Probably the most popular horseman of the four. You see it everywhere, all over the world.

Such a shame. But probably easier to overcome than quitting an addiction like cigarettes and alcohol.

However, while cigarettes and alcohol are thought of as being ‘more evil’ than simple obesity, a recent study concluded:

“Obesity appears to have a stronger association with the occurrence of chronic medical conditions, reduced health-related quality of life, and increased health care and medication spending than smoking or problem drinking has. Only 20 years’ aging has similar-size effects.” Ref: Health Affairs, March 2002 vol. 21 no. 2 245-253.

Did you catch that message?

The author concluded that if you’re obese, then you have the health of someone TWENTY years older than you. So if you’re a 55 year old obese individual, you actually have the body of a 75 year old. (And surely NOT a FIT 75 year old.)

That’ what makes this Horseman so dangerous. You might not be buying socially unacceptable items like cigarettes and alcohol, but your body is losing an important fight.

So fight back.

Diet is your sword against this enemy, and exercise is your shield.

Take up your weapons and fight him well. I’ll be right be your side.

You’ll need me, because the fourth Horseman of your body’s apocalypse often fights in tandem with his partner.

And that fourth Horseman is LACK OF EXERCISE.

Ever so cunning, the fourth Horseman is thought to be innocuous.

What’s the big deal, right? You don’t struggle with cigarettes, booze, or obesity, so why should you worry about exercise, right?

That’s exactly what this Horseman wants you to think so you’ll let your guard down, and then WHAM!

You’ll get his trident in your back and be cut down by his gladius.

(Sorry, I’ve been watching too many episodes of Spartacus: Blood and Sand lately.)

The deadly skills of the 4th Horseman are not noticed until it’s too late. Your slim mother may have gone 75 years without health issues, but because of her lack of exercise – a lack of strength training in particular – she soon loses her ability to perform daily tasks.

One day, balance, determined predominantly by strength, fails her, and she tumbles. A broken hip is nearly impossible to overcome.

A little strength training done on a consistent basis will mean so much to us in the future. Take up exercise as your weapon today, it’s never too late at any age.

As you can see, the four Horseman of your body’s apocalypse are serious enemies. Far more serious than the annoying pests that so many “gurus” want to debate today.

Fortunately, these 4 Horsemen, your REAL enemies, can be avoided with a simple, healthy lifestyle.

I urge you, if you’re fighting with any of these Horsemen, to get weapons and support for your battle.

You CAN beat them. You CAN win. You CAN live a long and healthy life without massive sacrifices.

Let us fight these enemies together,

Craig Ballantyne, CSCS, MS
Certified Weapon to Fight the 4 Horseman

Collected Fitness Wisdom #40

2011-10-10T15:13:00.001-04:00

Over my career, I have read tons of articles, research, and blogs. I've realized that outside of everything that is deemed the formula of success--not many people talk about the real simple component necessary to achieve all your goals: consistency.

~ John Izzo

People with more fat available to oxidize…can oxidize more body fat per minute. The less body fat you have, the less you can oxidize per minute. So as you get closer to your lower limits of body fat, the slower you will burn what body fat you have. This is why those last 4-5 pounds come off slowly, NOT because you are wrecking your metabolism with an aggressive diet.

~ Rusty Moore

Strength training can boost your metabolism, but it has to be more challenging than activities you do every day. You can’t expect 3lb dumbbells to make much difference to your metabolic rate if your children (that you carry around) weigh more, or your grocery bags are heavier. Your body needs to remember that strength training requires “strength” so you have to load your exercises accordingly. Otherwise your body won’t get the challenge it needs to build muscle, lose fat, and look better in your clothes – and that’s what we’re all looking for, right?

~ Cassandra Forsythe-Pribanic

What if you kept going? What if you dismissed your genetics and all the other excuses and just kept at it and kept working hard?

~ Alwyn Cosgrove

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Reminder: Weekend Workouts for St. Jude Children's Research Hospital

2011-10-07T09:25:00.000-04:00

Just a reminder that we'll be having multiple workouts this weekend to benefit St. Jude Children's Research Hospital. You can get all the details here ==> Weekend Workouts for St. Jude

St. Jude Children's Research Hospital is the only pediatric cancer research center where families never pay for treatments that are not covered by insurance. No child is ever denied treatment because of the family's inability to pay. St. Jude shares its research and protocols with physicians and hospitals worldwide. Working together, their physicians and scientists have pioneered treatments that have pushed the survival rate for acute lymphoblastic leukemia, the most common form of childhood cancer, from 4% in 1962 to 94% today.

Hope to see you there!

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You Did It Wrong.

2011-10-04T17:52:00.000-04:00

I posted this on my Facebook page and it seems to be a hit so I decided to share it here.

Celebrating Body & Soul's Anniversary By Paying It Forward

2011-09-28T09:30:00.003-04:00

In conjunction with Body & Soul Fitness Studio's 11th anniversary on October 9th, we will be having 3 workouts during that weekend to benefit St. Jude Children's Research Hospital.

Please spread the word among your friends, family, neighbors and co-workers. They'll be something for everyone so mark your calendar and join us. Participate in all 3 or choose between a fun and challenging group workout, yoga, or a qigong class.

BOOT CAMP WORKOUT
Saturday, October 8th
9:00 AM

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

Don't let the term "boot camp" scare you. All fitness levels are invited. Exercises will be adapted or substituted, as necessary. Anyone 12 and older is welcome to participate.

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

Donation is $20 or $20 or more in sponsor donations. Participate in all 3 workouts for $30.

If you have any questions, please don't hesitate to call me at (717) 509-7777.

YOGA
Sunday, October 9th at 11:30 AM

70-minute yoga class with Susan Atkins, Registered Yoga Teacher.

All-levels welcomed. Donation $12 or $20 for both yoga and qigong.

Please contact Susan at (717) 396-1365 or atkinsateb@aol.com to register or for more information.

QIGONG
Sunday, October 9th
1:00 PM

Qigong with Jennifer Grant, Certified Qigong Instructor.

No experience necessary.

Donation: $12 or $20 for both qigong and yoga.

Qigong is an exercise of slow movements linked with deep breathing to gently stretch the body and bring peace to the mind.

Please contact Jennifer at (717) 293-1442 or jgranthealing@gmail.com to register or for more information.

Body & Soul Fitness Studio

618 Columbia Avenue

Lancaster, PA 17603

(717) 509-7777

Plenty of free parking.

Remember, you can participate in all 3 workouts for $30. If you can't work out with us, please consider being a sponsor.

All proceeds 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.

2 No Equipment Workout Circuits For You

2011-09-19T16:48:00.002-04:00

Here's two quick videos boot camper Amy and I filmed on Friday. They are both no-equipment circuits you can do on days you can't get to the gym.

Need an easier workout? Check out this one...

Try them out then leave a comment and tell me what you think.

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Collected Fitness Wisdom #39

2011-09-12T16:09:00.000-04:00

The hard reality of our biology is that we are built to move. Exercise is the master signaling system that tells our cells to grow instead of fade. When we exercise, that process of growth spreads throughout every cell in our bodies, making us functionally younger. Not a little bit younger—a lot younger. True biological aging is a surprisingly slow and graceful process. You can live out your life in a powerful, healthy body if you are willing to put in the work.

~ Dr. Henry S. Lodge

Master bodyweight exercises like squats, lunges, step ups, pushups, pullups, dips, planks, animal walking, climbing, jumping, bounding, crawling, etc. Lift, move, and drag different objects. Perform movements that take you off your center of balance. Use momentum and power (when necessary). Develop basic gymnastics movements. Learn to maneuver your body weight! Then add external loads to continually increase the challenge.

It's as simple as that. No need for lateral raises, bicep curls, or inner thigh squeezes. That crap is a waste of time.

~ Kim Ball

I have found that just about everyone who actually achieves a noteworthy training related goal -- whatever that goal may be -- has a specific plan of attack in place before they even begin. People who tend to "wing it" without a vision or a plan usually end up getting nowhere...and fast.

~ John Alvino

If you TRULY made a commitment to change - you sat down and took an honest look at what you are eating, keeping a food log for a week and identifying areas of improvement, you changed the format of your workouts to be strength based rather than cardio, cardio, cardio, you embrace the idea that a fit body is about changing body composition - not just reducing the number on the scale,

Then you would get results.

Problem is....we "TRY" - half halfheartedly eating better, kind of doing workouts, maybe sticking to this stuff for a week or so... then life gets in the way and we go back to what we have been Doing - the very things that prevent results.

~ Holly Rigsby

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Almonds Are Awesome

2011-09-08T10:22:00.000-04:00

I know some people stay away from eating nuts because of the high fat content but that's a big mistake. Almonds are nutritional all-stars. Dr. Gary Beecher, of the USDA-ARS, who has analyzed the phytochemical content of almonds states, "I have never seen this diversity of phytochemicals in a single food source."

Almonds are…

High in protein (1 oz. of almonds contains about 6g of protein) and low in sodium.

High in heart-healthy monounsaturated fat.

A good source of calcium, riboflavin, magnesium, phosphorous, manganese, and other minerals.

Rich in vitamin E. In fact, almonds are one of the best whole-food sources of this important vitamin.

High in fiber (higher than any other nut or seed).

Regular consumption of almonds lowers the risk of developing diabetes.

For a tasty and nutritious snack, choose almonds. Or, slice them up and add them to salads, yogurt or veggies.

Body & Soul's Labor Day Weekend Hours

2011-09-01T06:02:00.001-04:00

HOLIDAY SCHEDULE

Friday, September 2nd: 6:00 AM - 7:30 PM

Saturday, September 3rd: 8:00 AM - 12:00 noon

Sunday, September 4th: CLOSED

Monday, September 5th: 8:00 AM - 12:00 noon

(boot camp at 9:00 & 10:00)

Michael Pollan's 7 Rules For Eating

2011-08-31T06:35:00.002-04:00

Good nutrition is key fat loss and health but we make it more complicated than it has to be. Below are "Food Rules" author, Michael Pollan's, 7 Rules for Eating.

1. Don’t eat anything your great grandmother wouldn’t recognize as

food. "When you pick up that box of portable yogurt tubes, or eat something with 15 ingredients you can’t pronounce, ask yourself, 'What are those things doing there?'" Pollan says.

2. Don’t eat anything with more than five ingredients, or ingredients you can’t pronounce.

3. Stay out of the middle of the supermarket; shop on the perimeter of the store. Real food tends to be on the outer edge of the store near the loading docks, where it can be replaced with fresh foods when it goes bad.

4. Don’t eat anything that won’t eventually rot. "There are exceptions — honey — but as a rule, things like Twinkies that never go bad aren’t food," Pollan says.

5. It is not just what you eat but how you eat. "Always leave the table a little hungry," Pollan says. "Many cultures have rules that you stop eating before you are full. In Japan, they say eat until you are four-fifths full. Islamic culture has a similar rule, and in German culture they say, 'Tie off the sack before it’s full.'"

6. Families traditionally ate together, around a table and not a TV, at regular meal times. It’s a good tradition. Enjoy meals with the people you love. "Remember when eating between meals felt wrong?" Pollan asks.

7. Don’t buy food where you buy your gasoline. In the U.S., 20% of food is eaten in the car.

If we all ate this way we would definitely be healthier and slimmer.

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Collected Fitness Wisdom #38

2011-08-28T10:37:00.002-04:00

The bottom line is, do a particular exercise for what it will bring you in terms of good health and fitness; steer clear of choosing an exercise based on a claim that almost seems too good to be true. As it turns out, Pilates is a wonderful activity, boasting well-documented, fitness-friendly benefits. But capitulating these benefits into “you’ll get long, lean muscles” ignores the fact that the visual image associated with such a phrase is simply not deliverable in most people’s bodies.

~ Evamarie Pilipuf

One of the biggest misconceptions is that squatting deep (below parallel) is bad for your knees.

HOWEVER, when there weren’t any chairs, recliners, sofas or even TOILETS for that matter, how do you think people rested or WENT TO THE BATHROOM.

The squatting movement itself is PRIMAL. Our bodies were meant to squat, and SQUAT DEEP.

~ Chris Lopez

An exercise program must be approached over a period of weeks and months, not days. The reality is that there is no quick fix, no easy way, no magic weight loss plan, no secret cellulite formula. There is only the law of the farm. You will reap what you sow. In reality, you will reap what you sow and care for. If you are consistent and diligent with both diet and exercise, you will eventually see results. However, remember, much like fertilizer and water, diet and exercise go together.

Try to grow crops or a lawn without water. No amount of effort will overcome the lack of vital nutrients.

The law of the farm.

Plant the seeds.

Feed and water properly.

Wait for results; they will happen, not in days, but in weeks and months.

~Mike Boyle

The look that most people would describe as "toned" is ALWAYS a result of building muscle (or keeping the muscle you've got!) and losing fat...PERIOD. If you don't have muscle mass, you can lose fat but you'll just be a smaller version of what you are right now.

~ Nick Nilsson

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What's The Best Fitness Program For Me?

2011-08-25T08:08:00.003-04:00

Everyone is different. That's not exactly breaking news but it is important to consider your strengths and weaknesses, personality, likes and dislikes, lifestyle, etc. when you're deciding upon a fitness program.

At Body & Soul Fitness Studio, I offer a variety of ways to help you meet your health and fitness goals. It's important to choose the one that's right for you.

Want personal instruction but enjoy the camaraderie of a group setting?

Looking for a challenging workout and fast results? Need accountability?

No Pink Dumbbells Boot Camp might be right for you.

Let's say you want personal instruction and accountability but your schedule won't accommodate boot camp. Grab a friend or two and do personal training. If that won't work, you can go it alone with one-on-one training.

Have a crazy schedule or just prefer to work out on your own?

A Body & Soul gym membership could be your best option. Each member receives a workout designed specifically for her, based on her personal goals, current fitness level, medical/injury issues, available time, exercise experience, etc. but you work out on your own schedule.

What if you want to exercise at home?

While I believe there are definite advantages to boot camp, personal training, or a gym membership, if you have the motivation to go it alone, I can design a program for you. Regardless of whether you have lots of equipment or none at all, I can create a balanced, effective program that's right for you.

The most important thing is to take action. Do something that fits in with your personality so that you can make it a habit.

Call me at (717) 509-7777 to discuss how best to incorporate fitness into your lifestyle.

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8 Metabolism Boosters for Weight Loss - True or False?

2011-08-23T08:04:00.001-04:00

Here's a guest post from the great Craig Ballantyne. (He pays me to say that. ;-) )

Seriously, there is so much conflicting information out there and I think this article does a great job of addressing the facts and fiction of metabolism and fat loss.

8 Metabolism Boosters for Weight Loss
By: Craig Ballantyne, CSCS, MS
TurbulenceTraining.com

Your metabolism is your fat loss foundation.

It keeps burning and burning fat 24 hours a day...the only problem is, do you have a fast metabolism? And if not, what can you do about it to boost your metabolism and burn fat to lose weight?

Your metabolism is basically how many calories you burn each day. Children have faster metabolic rates than adults, and we all know about the legendary metabolism's of teenage boys. That's the metabolism you wish you had.

And while it is inevitable that your metabolism decreases with age, it doesn't doom you to gaining weight. It might even decrease 30% over your life, but really, is that any reason to become overweight? No way. Not when you can turn it around with a couple of simple, proven techniques listed below...

Here are 8 possible metabolic boosters and the truth about whether each works.

1) Strength training

Claim: Boosts metabolism up to 10% after a training program

True!

In fact, despite what many men and women think, harder exercise is better for your metabolism. However, please note that 1 pound of muscle does not burn 50 calories per day.

In one study, women received a greater metabolic boost from using 8 repetitions per set rather than traditional high-rep (12 reps) sets. So stick to harder exercises (pushups and more advanced bodyweight exercises) or dumbbell exercises.

2) Breakfast

Claim: Because it stops your "fasting", it can boost metabolism

True? Maybe yes, maybe no.

Your metabolism won't go into "starvation mode" without breakfast, but it is associated with successful weight loss. So make it a habit to consume some protein, fiber, & fruit (& even veggies if you can fit them in) at this time. This will keep your appetite in check till your next break or even lunch.

3) Green Tea

Claim: Burns an extra 80 calories per day

True? Not really. It has been shown to burn 80 calories per day in young men on the first day of supplementation, but will this affect last once your body gets used to it? I don't think.

After all, take a look at caffeine. You can find studies that show it increases metabolism as well. But really, is anyone losing fat with caffeine? The revolving doors at Starbucks say "No!".

Coffee is okay in moderate doses, and I recommend Green Tea to everyone, but for health reasons, not for fat loss. The only way you will lose fat with Green Tea is if you replace a 300+-calorie Frappucino with an iced, unsweetened Green Tea. Otherwise, don't count on it for much in terms of metabolism.

4) Fat Burners

Claim: Boost your metabolism big time!

See above. Fat burners are simply caffeine pills with a few other ingredients thrown in. You'll get an increase in mental energy, but that doesn't mean it will significantly boost metabolism or burn fat.

5) Ice Cold Water with Lemon Juice Squeezed into it

Claim: The body will burn calories warming up the water and the lemon juice also burns more fat.

Truth? Nice in theory, short in practice. Nobody is losing fat with ice cold water. If it sounds too good to be true - you know the rest of the story.

6) Eating 6 small meals per day

Claim: Boosts metabolism and can help control cholesterol.

True! Simple and effective, and true! Try and split your meals up into smaller meals that can be eaten over the course of the day. This might be part of the breakfast magic...

(Mickey's note: This particular strategy can work great for some but not for others. Some people have a tendency to consume more total calories over the course of the day if they eat 6 meals. If you're going to do this, you MUST make sure you don't end up taking in too many calories.

Also, it can't be more difficult for some women If you're eating 1500-1800 calories per day, "meals" of 250-300 calories may never leave you feeling satisfied.

Experiment with what works for you.)

7) Protein

Claim: Burns more calories (uses more calories in digestion than carbohydrates or fat).

True!

Now I'm not sure if this is significant, but protein also helps fill you up longer. And that's where the real benefit comes in - preventing overeating. And if you want details, another study showed that animal protein results in more energy burned than vegetable protein.

8- Interval training

Claim: Interval training causes a greater increase in post-exercise metabolism than regular cardio.

I certainly believe it.

And I do know this. A recent study from Australia found that a shorter interval program led to more weight loss than a twice-as-long aerobic training program. This confirms the original interval training study from as far back as 1994 that showed greater results from a shorter interval program when compared to a traditional cardio program.

Bottom line: Intervals work!

So we see that hard work and diligent eating burn more calories and that magic pills and potions don't work.
But that shouldn't be a surprise to anyone. My advice? Add strength, intervals, mini-meals, and protein to your weight loss plan and you'll be leaner and warmer thanks to your faster metabolism.

Turbulence Training was built to boost your metabolism,

Craig Ballantyne, CSCS, MS
Author, Turbulence Training

About the Author

Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men's Health, Men's Fitness, Maximum Fitness, Muscle and Fitness Hers, and Oxygen magazines. His trademarked Turbulence Training fat loss workouts have been featured multiple times in Men’s Fitness and Maximum Fitness magazines, and have helped thousands of men and women around the world lose fat, gain muscle, and get lean in less than 45 minutes three times per week. For more information on the Turbulence Training workouts that will help you burn fat without long, slow cardio sessions or fancy equipment, visit TurbulenceTraining.com

From The Raving Fans Dept. - No Pink Dumbbells Boot Camp

2011-08-19T06:24:00.001-04:00

Amy Forsberg
Member since March 2011

"I love No Pink Dumbbells Boot Camp for how I feel after each workout and how I have progressed in the 5 months I have been attending. I truly look forward to the 3 days a week when I go to class and Mickey has yet another great, challenging and yes fun workout planned. Class is never, ever boring and before you know it 45 minutes to an hour have gone by and it feels terrific!"

It's Just A Big Fat Lie. It's Not OK To Ignore Obesity.

2011-08-14T13:42:00.004-04:00

Let me start out by saying that my primary objective at Body & Soul Fitness Studio is to improve the quality of women's lives. There is a very long list of physical, mental, and emotional benefits that come from regular physical activity. Although dropping excess fat is usually a byproduct of good nutrition and the right exercise, that is not the most important reason to exercise.

My goal is to help members get strong, healthy and fit, not to mold them into some cookie cutter ideal. I hate the fact that women are made to feel bad about themselves if they don't look like reed thin celebrities. Please keep that in mind as you continue reading.

While researching statistics for my recent newsletter, I came across some websites that try to minimize the obesity problem.

The basic premise of these pages is that the issue has been manufactured (or at least severely overblown) by those with the most to gain (the pharmaceutical industry, diet companies, doctors and hospitals involved in weight loss surgery, etc.).

I am not a fan of bariatric surgery, weight loss drugs or pre-packaged food weight loss systems.

Do those industries prey on people's insecurities? Absolutely but that doesn't decrease the number of people who are overweight and obese. Those businesses aren't booming because a few Americans have a spare tire. Yet these fat rationalization (they call it "fat acceptance") websites are maintained by those who promote the idea that obesity is not a real problem.

One website author was upset because researchers who estimate the medical costs of obesity included expenses associated with treating a variety of conditions including hypertension, cancer, type 2 diabetes and heart disease.

They ASSUME that if we get heart disease or breast cancer, it is because we're fat.

I'm not sure researchers assume that someone got cancer because they were fat but it IS a risk factor for many diseases.

Is it just a coincidence that as the number of overweight kids has increased so has the number of kids with type 2 diabetes, high cholesterol and high blood pressure? These conditions were previously found almost exclusively in adults.

Does anyone logically believe that being overweight or obese does not exacerbate health problems? Isn't it obvious that having to lug around an extra hundred pounds all day long is tough on your body? Doesn't it seem rational that bodily organs not strangled by fat would function better?

Yes, I agree that there are much better ways than BMI to measure a healthy body. I also believe that someone can be overweight and still be healthy. In fact, if you're overweight but exercise and eat a healthy diet, your risk of many diseases is lower than a thin, sedentary person who does not eat as nutritiously.

That said, I'm at a loss as to how anyone can think this is a fabricated problem. Have they looked around lately? There have never been so many people who are 100, 200 or more pounds overweight.

One website claimed...

The obesity epidemic was fictional. Fat is genetic.

So where were all their 300 and 400 pound ancestors hiding?

I don't think people nowadays just stuff themselves more than people in the past.

Of course, with all our labor saving devices we are far less active. As I remind people, we don't even have to walk across the room to change the channel on the TV anymore. (Yes, kids, in the olden days there were no remotes.)

I also believe that processed foods are a definite factor in the obesity crisis. The food is cheap and, according to David Kessler, M.D. (former FDA commissioner), manufacturers have made it a priority to create high-calorie foods with the most addictive possible combination of intense flavor and "mouthfeel."

Our use of low or no-calorie sweeteners has also blown up in our faces. It appears that the sweet taste signals our brain to expect calories and when our body doesn't get any, our brains make us hungry and we eat more.

However, none of that absolves us from taking responsibility for our health and wellness. No one puts a gun to our head and forces us to eat a Tastykake instead of an apple. We don't have to regularly stop at McDonald's for a burger and fries instead of packing a healthy lunch.

It's not that I don't realize how difficult losing weight is or that I'm unsympathetic.

No one should be stared at, ostracized or made fun of.

But I take issue with those who want everyone to pretend that obesity is not a serious health issue. The FA crowd wants to pretend that if nobody talks about it, there won't be a problem. As if, super sized movie seats and coffins would make all the obese people happy with their lives.

They want us to ignore that our overweight children are headed for shorter lifespans than their parents (or maybe similar lifespans filled with drugs for diabetes, high cholesterol, high blood pressure, etc.) . They want us to ignore the effect of obesity related health care costs on the country. They want us to pretend that obese people don't care that they can't play with their kids or that their knees or back constantly ache.

Basically, if we just stopped talking about obesity, there wouldn't be a problem.

They're wrong.

And what's worse is that they're trying to convince people that they are trapped and have no way out.

The truth is that health, weight, and fitness are somewhat influenced by lifestyle, but it is far more influenced by factors outside of our control.

That's just B.S. If these bloggers want to give away their personal power and rationalize away the effects of obesity for themselves, that's fine. However, except in rare cases, people always have the power of choice in their lives and no one should try to convince them otherwise.

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Remember, You Are A Work In Progress

2011-08-07T14:53:00.007-04:00

Every woman is work in progress.

When you commit yourself to continuous improvement, you can’t help but feel better about yourself. With growth comes the willingness to take risks and accept challenges. It’s exciting because there is always something new you can be, do, have, and learn.

It is in this reaching that you find out whom you really are and all that you are capable of. And, as a result, you evolve as a human being.

As you build momentum, you’ll shine with confidence and inspire others along the way. Now, that’s what progress is all about!

©Jane Powell – Meditations for Women

When Did Mr. Peabody's Wayback Machine Become A Reality?

2011-07-26T10:14:00.003-04:00

Yes, I know I'm dating myself big time with that reference. And now I'm going to do it again.

My first year of high school, girls played 6-"man" basketball. Two girls from each team played offense, two played defense and two were "rovers". Only the rovers could play the entire length of the basketball court, the others could only play one end of the court.

Yes, girls were supposedly too weak and fragile to run back and forth for an entire game. (It did change the following year.)

Apparently, they were too weak to run the Boston Marathon, too.

Until 1972, women were not officially allowed to enter that race. Roberta "Bobbi" Gibb is now recognized as being the first woman to run the entire marathon, which she did unofficially in 1966. A year later, Kathrine Switzer, registered as "K.V. Switzer" and was the first woman to participate wearing a race number. You can read her own account of how and why it all happened here ==> The Real Story of Kathrine Switzer's 1967 Boston Marathon

Even though there was no official rule against women running the Boston marathon, it was simply considered "fact" that women were not capable of completing 26.2 miles.

Here's a photo of a race official physically trying to force Switzer out of the race and remove her number. Luckily, her then-boyfriend prevented that.

So, why am I traveling down memory lane today?

I recently came across an article about the head of Procter & Gamble's global beauty division, Gina Drosos, written by Patricia Sellers. This sentence set me on this little (O.K., not so little) rant...

The top boss of Procter & Gamble's (PG) global beauty division is, is, like quite a few of Fortune's Most Powerful Women, a recovering jock.

A "recovering jock?" Dear Ms. Sellers, in the immortal words of John McEnroe, "You CAN NOT be serious!"

I'm sure the author was just trying to be clever but that doesn't negate the stupidity of her statement.

Why would she write that when, as she herself notes, a larger percentage of female executives played sports compared to the general female population?

Sports teach girls discipline, teamwork and that it's O.K. to want to win. They learn to take risks, be a leader, and how to deal with and learn from failure. Athletics help develop self confidence and self esteem and teaches perseverance and resilience.

Why are those traits something women should recover from? And why would anyone, especially a woman, try to paint having participated in sports as something to distance yourself from?

"Recovering jock?" Seriously? Is Patricia Sellers a time traveler from the "Happy Days" era?

On a related note, why does the term "tomboy" even still exist? Why is it considered "ungirl-like" to climb trees, run and play sports? One of my nephews has enjoyed baking since he was young; he also plays sports. No one nowadays would consider labeling him a "sissy" because he enjoys something once considered the province of women. And yet, girls who'd rather be active than sit around playing dolls are still branded as "tomboys" and it's rarely a compliment.

Women and girls should be encouraged to be "jocks" and remain "jocks." There are too many physical, mental, emotional, and achievement benefits of athletics for anyone to be trying to transport our attitudes back to the time of June Cleaver.

If Ms. Sellers wants to cook, clean, and do laundry in heels and pearls more power to her; just leave the rest of us in 2011. :-)

You can read Patricia Sellers' entire article about Gina Drosos here ==> This beauty queen is no girly girl

What do you think? Should women refer to themselves or others as "recovering jocks?" Should we want to recover? Please leave a comment below.

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Meet Body & Soul Fitness Studio's TV Star

2011-07-21T10:20:00.005-04:00

Body & Soul member, Annie Belstra, works out with Fox 43's Melanie Gardner.

First the warmup...

Some pulldowns...

And then some cable chest presses...

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

(717) 509-7777

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Collected Fitness Wisdom #37

2011-07-19T13:50:00.002-04:00

Weight training machines are designed to only use one muscle at a time (ex: biceps). That’s great if you want to spend hours in the gym to hit all of your muscles, and then the only thing you do outside the gym is flex in a mirror…

For people with a real life though, it’s important to train the small muscles, tendons, and ligaments that stabilize your joints.

Machines MISS these balancing muscles and support tissues (tendons and ligaments), which means you’ll likely be injured as soon as you move in a way you haven’t pumped on a machine.

~ Luke Wold

Many so-called spiritual people, they overeat, drink too much, they smoke and don’t exercise. But they do go to church every week and pray "Please help my arthritis. Please help me bring up my strength, make me young again.”

~ Jack LaLanne

The best hope to lose body fat is to focus on exercise that will maximize the caloric expenditure for the time expended. The truth is we should work harder, not longer, if we want to lose body fat and burn calories. We are still being victimized by the aerobics craze of the seventies and eighties. Just get in that target heart rate zone and burn fat? I don't think so. Take a walk, work in the garden? Fat chance. Maybe that's where the term fat chance came from. If you really want to get fit, you need to work harder, not longer.

~Mike Boyle

Exercise to stimulate, not to annihilate. The world wasn't formed in a day, and neither were we. Set small goals and build upon them.

~Lee Haney

Over 100 4-Week Workout Programs For Less Than $1 Each!

2011-07-12T16:15:00.007-04:00

I'm sure you're wondering, "What's the catch?" "Is this a trial offer where I'll be billed the balance at the end of 30 days?" "Do I have to buy some other product to get this deal?"

No, no and there is no catch.

To celebrate the 5-year anniversary of his Turbulence Training's breakthrough, Craig Ballantyne is "rolling back" the pricing on the 1-Year Platinum Membership from today's investment of $297 to only $97 (the original "All Access" TT investment from 2006).

Check it out here ==> The Ultimate Turbulence Training Deal

For just $97, you get a 1-Year
Platinum Turbulence Training

Just one of the many programs you get

Membership, which gives you
complete access to ALL of the
TT programs from the past
(already over 127 of them) and
all the ones that will be released
over the next 12 months. PLUS,
you get a full year of access to
the private TT forums, where you
can get great advice from other members and you can ask Craig any
workout and nutrition questions. That’s right, you get a positive and supportive place with like-minded people AND the ability to interact
with the program’s creator.

You don’t even need a gym membership to use Turbulence Training. Craig is known for his effective, time-efficient, fat-loss programs which can be done at home with minimal equipment.

This is an incredible deal...probably the BEST ever TT deal but it's only available until July 14th.

To recap, you’ll get access to EVERY Turbulence Training Fat Loss Workout (including TT For Abs, Big 5 Fat Loss Circuit, Buff Dudes and Hot Chicks, Bodyweight Cardio, Booty for Wife and LOTS more) , Bootcamp Program, Meatheads Workouts, Bodyweight Exercise Manual, and Challenges Craig has created for over the past decade.

Programs like...

These are just a FEW of the programs you get!

On top of that, you'll get ALL of the new programs he releases for the next 12 months, including the "Fantastic 400 Bodyweight Challenge" and "TT Clash of the Super Villains" coming next Tuesday.

Some of the titles may be wacky but these programs WORK.

Do yourself a favor and check this deal out now ==> The Best Workout Deal Ever

And, yes, that is my testimonial toward the end of the page. No way I'd have my name associated with anything I didn't 100% believe in.

And there's more! (How do you like my imitation of an infomercial? :-) ) But seriously, there is more. Craig also gives you a 60-day money back guarantee. He says...

"Test drive" the Turbulence Training Ultimate Platinum Workout System for the next 8 weeks with absolutely no risk so you can see for yourself how much fat you can lose. You are completely protected by our iron clad 100% money back guarantee.

Short of Craig actually doing the workouts for you, what more could you possibly want?

Over 127 workout programs, a full year's access to the private TT forum, my testimonial, AND a 60-day money back guarantee. Why are you still here and not checking out this unbelievable deal? You only have a couple of days.

Here's the link ==> The Best Workout Deal Ever

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Tired Of The Same Old Boring Fundraisers?

2011-07-08T11:12:00.004-04:00

Tired of the same old boring fundraisers?

I can help!

I run an indoor charity boot camp every Saturday morning at 9:00 A.M. All you need to do is reserve a date and start inviting people.

The workouts last approximately 45 minutes and include a warmup and a cooldown.

Workouts involve primarily body weight and dumbbell exercises. All fitness levels are invited. Anyone, 12 and over, is welcome to participate. (Kids must be accompanied by a parent or guardian.)

Exercises will be adapted or substituted, as necessary, so those who aren’t in great shape shouldn’t be afraid to join in.

Each participant can pay a set amount and/or you can encourage them get sponsors. 100% of the money donated or raised by your participants goes to your charity. I donate my time, the equipment, and use of the facility- there is absolutely no charge to you or the organization.

Hang out with friends, have some fun, get some exercise and raise money for a worthy cause. What better way to spend 45 minutes on a Saturday morning?

Call me today at (717) 509-7777 for all the details and to reserve your date.

It's The Intensity, Stupid!

2011-07-06T08:35:00.001-04:00

Too many people continue to think that exercising longer is automatically better. No so. It depends on your goals.

If you're training for a marathon, of course, you'll need to do some long training runs. However, if your primary goal is dumping fat and getting in shape, the intensity of your workouts is more important than the duration.

Numerous studies have shown high intensity exercise, especially cardio intervals, are more beneficial for fat loss than low or moderate exercise.

When strength training, concentrate on compound exercises, ditch the straight sets for supersets, lower your rest periods and make sure the weights you use are challenging.

All that said, remember, intensity is relative. Don't kill yourself when you're starting out but as your fitness level increases, you'll need to up the intensity level, too.

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Happy Independence Day!

2011-07-04T11:51:00.013-04:00

Have a safe and healthy 4th of July!

Body & Soul's Holiday Weekend Schedule

2011-07-01T09:24:00.000-04:00

HOLIDAY SCHEDULE

Saturday: 8:00 AM - 12:00 noon
Sunday: CLOSED
Monday: 8:00 AM - 12:00 noon (boot camp at 9:00 & 10:00)

Burn some extra calories before your holiday cookout, picnic or party. Join us for boot camp on Monday. Everyone is welcome. If you are not currently enrolled in boot camp, just pay $20 and I will donate it to St. Jude Children's Research Hospital.

Have a safe and healthy holiday weekend!

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Collected Fitness Wisdom #36

2011-06-25T08:36:00.001-04:00

Anytime you move your body through space as opposed to just moving your arms or a fixed object there’s a higher level of muscle activation, you just incorporate more muscles as opposed to laying on your back and doing a dumbbell press where nothing is really activated except those pressing muscles.

If we flip over and do a pushup, now you’re whole body is activated, so you’re getting much more bang for your buck. Your glutes,your quads, your lower back, your abs, everything comes into play and your stabilizers.

~ Jason Ferruggia (on the benefits of bodyweight exercises)

Our muscles never function in isolation. In the real world (not a gym), they work together in an intricate, global manner to allow us to stabilize, to brace, to support, and to MOVE. Focusing on MOVEMENT is what gets us stronger. Engaging our minds and entire bodies in the practice of movement is what allows us to be fit.

Gym machines with pre-determined pathways do not provide natural movement opportunities. They often force us into an unnatural pattern and give us a false sense of safety and accomplishment. Really - pushing a load over your head cannot truly tax your body's capability unless you stand up out of that comfy seat, take away the external support and engage the internal support of your core musculature.

~ Kim Ball

Okay, I get it. It’s not the best idea to walk around with elevated blood sugar levels (especially if you want to lose body fat). But do you really think that people eating beets and carrots are causing our diabetes epidemic? Or do you think that the prevalence of obesity is directly correlated with the consumption of baked sweet potatoes? Come on. If the worst thing someone did was to snack on an afternoon banana, there wouldn’t even be a single diabetic outbreak in this country.

~ John Alvino (on avoiding high glycemic fruits and vegetables)

I don't "get" diet foods. They are usually full of more chemicals and sweeteners than anything else and are probably less healthy for you. I am a big believer - if you are craving something whether it be ice cream, brownies, pizza, fettuccini alfredo... just have it! If you want chocolate get some real chocolate (I recommend EuropeanJ). Of course count it as one of your splurges making sure at least 90% of your week you are eating foods that will get you closer to your goal but if you want something don't think that having the "diet version" is going to end your craving. Plus the "diet version" may be fat free but is still full of sugar and is still not part of your 90%. If you're going to splurge, go for it and have what you are craving."

~Rachel Cosgrove

It takes training to increase strength, build endurance and DEVELOP the abdominals, but to SEE the definition in your abdominals – or any other muscle group for that matter – is almost entirely the result of low body fat levels.

This may sound counter-intuitive, but if you can’t see your abs, it’s not an issue of "muscle development" at all. You simply have too much body fat covering up the ab muscles.

~ Tom Venuto

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Body & Soul's Oldest Member Celebrates Her 95th Birthday!

2011-06-20T09:27:00.003-04:00

Happy Birthday to Annie Belstra!

Annie has a regular Monday, Wednesday and Friday schedule. Her positive attitude and perseverance are an inspiration to all the members.

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All Gyms Are Not Created Equal. Does Yours Suck?

2011-06-17T16:37:00.014-04:00

Shortly after I started working at my first gym, I took a part-time job at another fitness center. I always remember the owner saying he disliked "negative" ads because it made the entire industry look bad. Although, as I remember it, the ad he was referring to didn't really say anything bad about other gyms. I don't remember the specifics but it was something like, "at our gym we'll help you get started / you won't feel intimidated / it's not crowded"- rather vague general statements like that. I guess he disliked the implication that all gyms weren't like that.

For a long time, I thought my old boss had a point and I didn't want to do anything to discredit the fitness industry. It's too important for people to exercise and, for most folks, I think the right gym is the best option. However, the key phrase in that last statement is "the right gym."

I've decided that we're actually doing a disservice to the industry by not acknowledging the shortcomings of too many gyms. There are way too many people who've had a bad experience and then paint all fitness centers with the same brush because they think we're all alike. It becomes, "I tried joining a gym but it didn't work" or "I joined a gym but I didn't like the men staring at the women doing step class" or "I hurt myself on one of the machines."

It may be good for my business but I'm tired of hearing how a woman joined a gym but did nothing but cardio because no one ever showed her how to use the strength equipment, let alone set her up on a proper program. (This happens to men, too but I own a women's gym.)

It upsets me that members of a certain chain are told they can do the same circuit day after day, week after week, month after month, year after year, and still get significant weight loss results.

You can't. Your body will adapt to doing the same thing over and over but they don't want to admit that because you'll end up cancelling your membership and going where you have more options.

I'm appalled that people actually get injured during a TRIAL workout because of the incompetence of a big box gym's trainer. I'm not making that up; it happened to one of my boot campers and you can read about it here ==> Becky's Big Gym Experience

It bothers me that woman (and probably some men who aren't muscleheads) are still made to feel like an annoyance in some gyms.

So what brought all this up?

I had asked one of my long-time members to make a video about why she liked Body & Soul Fitness Studio. (You can see it below.) When it kind of turned into a litany of what she'd experienced at other gyms, it was the final straw. Between Barb's video and the things listed above, I decided it was time to get real about what was happening in the fitness industry.

The important thing to know is that there are gyms out there with qualified instructors, that care about whether you actually use your membership, that keep up on the latest research and that teach you how to exercise correctly for your goals. Here's one ==>

There are gyms where members are expected to return their weight plates and dumbbells when they're finished and they are not allowed to leave puddles of sweat on equipment for someone else to clean up.

I will be writing more about the differences in fitness facilities but, for now, don't give up. If you're thinking of joining a gym, get my free report, "How To Choose The Right Fitness Center For You" at GetFitLancaster.com

Here's Barb's video. She does talk more about Body & Soul in another video :-) . I'll post that soon.

Leave a comment below and tell me about your good or bad gym experiences.

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Woohoo!

2011-06-13T10:36:00.011-04:00

Yesterday, I counted up all the money Body & Soul members and friends have raised for St. Jude Children's Research Hospital this year.

Once again, we surpassed our goal! Our 2010-2011 donation to St. Jude will be $1602, beating last year's total of $1451.

I am really proud of the fact that, each year, we have been able to improve upon our total.

2004-2005 - $ 515
2005-2006 - $ 770
2006-2007 - $ 1015
2007-2008 - $ 1289
2008-2009 - $ 1304
2009-2010 - $ 1451
2010-2011 - $ 1602

I sincerely thank everyone who helped make that possible.

Everyone who has participated in our fundraising over the years should be really proud of what we've accomplished. In speaking to folks at St. Jude they are always impressed by how much Body & Soul, a smaller gym, raises.

St. Jude is the first and only pediatric cancer center to be designated as a Comprehensive Cancer Center by the National Cancer Institute. In its 2010-2011 rankings, St. Jude was named the #1 children's cancer hospital in the nation by U.S. News & World Report.

Researchers at St. Jude freely share discoveries with scientific and medical communities around the world. St. Jude is the only pediatric cancer research center where families never pay for treatment not covered by insurance. No child is ever denied treatment because of the family's inability to pay.

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What Makes Body & Soul Fitness Studio Special

2011-06-03T08:16:00.022-04:00

There's practically a gym on every corner nowadays so what makes Body & Soul Fitness special?

You're always treated like an individual. There is no one-size-fits-all mentality here. Every new member gets a program designed specifically for her, based on her individual goals, fitness level, available time, exercise experience, health/injury issues, etc.

I've had members ranging in age from young teens to a woman in her 90s and everywhere in between. I would never consider having everyone do the same routine. People have different needs, abilities and goals.

Included in your enrollment are 2 one-on-one personal training sessions. You'll go through your program and learn the exercises, practice correct form, learn when to increase your weights, etc.

One of the main things I hear from people who come to Body & Soul from other gyms is that they previously only did cardio (or stopped going to the gym altogether) because they didn't know how to use the strength equipment, didn't know what exercises to do, were afraid they'd hurt themselves, etc. That won't happen at Body & Soul.

The atmosphere is friendly and supportive. You will never feel intimidated or like you don't belong here. Body & Soul has THE best members around and they are very welcoming.

You can see what others have to say here ==>> Body & Soul Fitness Studio reviews

If you been frustrated with your exercise results, I can help. You don't have to spend hours in the gym to get results. You just need to know the what kind of workouts will give you the most bang for your buck.

If your #1 priority when joining a gym is the cheapest price, Body & Soul is not for you. If getting results, a great atmosphere, proper guidance and lots of support are important to you, call me today at (717) 509-7777.

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3 "Rebel" Fat Loss Tricks from Jon Benson

2011-05-31T09:16:00.001-04:00

Fitness author Jon Benson shared this article with me and gave me permission to repost it here for you.

3 "Rebel" Fat Loss Tricks
by Jon Benson

You know what?

I like "weird."

I've always been a bit on the fringe side of the fence if you know what I mean.

A bit of a rebel.

So were guys like Einstein, Mozart, and Picasso. Not that I'm putting myself into their category of genius by any stretch... but I love their approach to life.

BE BOLD...OR GO HOME.

Makes sense to me. This life it too darn short for anything less than being bold.

That means taking some risks here and there. That means taking action while the others are content to sit on the couch being the same person they were yesterday.

And the day before...

And the month before...

And the year before.

Do you want to live your years like that? Or do you want to dive into life? Be the greatest "you" possible?

Then be a bit of a rebel.

Here's some "rebel tips" for fatloss I think you'll enjoy...

REBEL TIP 1
Flip The Food Pyramid Upside-down

The USDA's Food Pyramid is an utter joke. It's origins stink up the joint, let me tell you.

First, the grain industry was in a pinch when the Food Pyramid was created. And wouldn't you know it... the grain industry increased their "contributions" (read: bribes) to certain politicians to get placement atop the pyramid... or in this case at the very bottom. The "foundation" if you will.

Just think about this for a moment:

The USDA wants you to eat (gasp) MORE starch than vegetables? More bread than fruits, lean meats, and hormone-producing fats?

Are they NUTS??

Yes... they are nuts. (Which, by the way, are no where near the foundation... nuts, that is.)

You'd be better off flipping the sucker upside-down.

That would look like this:

40% of your cals from healthy fats 30% of your cals from protein 30% of your cals from carbs

Roughly, that is.

Sounds... rebellious, right? Well it is.

Too bad I have the science (and the abs) to back it up.

If you want a system laid out for you, then go to JonBensonFitness.com/EODD

REBEL TIP 2
Cardio Is Not Smart-ee-o

At least the way the so-called "experts" want you to do it.

Look: This isn't rocket science. Just walk into any gym...take a look at the folks who only do cardio work for 45-60 minutes every day.

Do they look any different from year to year?

Let me save you some time: NO. They do not.

Cardio (unless you are into endurance sports) is a waste of energy done this way. First, it increases your carbohydrate cravings. For most people that's not a good thing. Why? Because cardio at this pace burns mostly SUGAR, not bodyfat.

What do you want to burn?

Exactly. Bodyfat.

Finally, cardio is no where near as efficient as resistance training at dissolving bodyfat... and certainly not even CLOSE to resistance training when it comes to shaping lean muscle and getting the look all these cardio bunnies are after.

Now, I 'do' have a rebel cardio trick... and it takes 9-15 minutes 2-3 times a week to perform.

That's it. And you get ALL the benefits heart-wise of long-session cardio.

Combine that with some brisk walking and my overall fitness plan and presto: No more bodyfat.

Here's what is cool: I put my new in-home version of this resistance-based workout online for a few days at a major discount... but it's only for people who pick up this: Jon Benson's Every Other Day Diet

This is completely illustrated with photos too... and you do not need anything but resistance bands and perhaps some cheap dumbbells to do this in-home. Or you can use the gym-based workouts (included with videos.)

Train like this just 3-5 days a week and you can kiss long, boring cardio goodbye.

REBEL TIP 3
Do Not Overwork Your Abs

Here's a mistake I see most people make in the gym: They do endless sets of crunches, leg raises, and (gasp again) sit-ups... all geared toward seeing those toned abs they want.

Guess what?

Waste of time.

In fact, it's worse than that... it can literally shut down your recovery ability. You'll slow your progress in the gym (or at home)... and your fat-burning too.

And you may give up your plan entirely because of it.

Here's the brutal truth: Ab 'muscles' are easy to build. It only takes about 3 minutes 2-3 times a week... that's it.

( Note: I included my "3 Minute Abs" in the fitness book I just told you about... it's only for those who get EODD though... )

The muscles are not what make your stomach flatter... it's the nutrition plan folks.

You're just building muscle underneath layers of bodyfat... not good.

I do very little direct ab training. When I do it's usually 3-5 minutes tops 2 days a week. And my abs are... well... good. : )

I rely on resistance training and my special "favorite foods dietplan" to get and stay lean.

More about it all here: JonBensonFitness.com/EODD

So be a rebel.

Thumb your nose at the establishment and step out on your own.

Trust me: You'll be a leader in every sense of the word if you do.

JonBensonFitness.com/EODD

Jon Benson is an internationally recognized transformation lifecoach, specializing in mental strategies for the excellence lifestyle, fat-burning nutrition and superior physical fitness.

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On This Memorial Day...

2011-05-30T00:01:00.001-04:00

Enjoy the holiday but please remember those

who gave the ultimate sacrifice.

Collected Fitness Wisdom #35

2011-05-26T11:58:00.003-04:00

Muscles have definitive forms and curves. If you look "bulky" it’s because you have fat on top of your muscle, and that needs to be addressed.

~John Romaniello

Compound Movements Trump Isolation Monkey Business. This means chinups over curls, close grip bench over kick backs, overhead press over shoulder flys, barbell squat over quad extension… and on and on. Whether you want to torch the fat or gain lean mass, make sure every time you lift, you involve as many muscle groups as possible. If you can do an exercises standing vs seated, take the standing option. If you can combine a few movements together, then do that.

~FitJerk

Those gorgeous fitness models on TV may be promoting that goofy piece of gym equipment, but they built their own bodies with good old-fashioned gravity and resistance, or were just blessed with good genetics… not like our bodies.

~ Flavia Del Monte

There is no such thing as "good foods" or "healthy foods" and "bad foods", there is just food (Too much of any kind of food can end up causing problems), the real issue is the DOSE.

For example; 3 slices of pizza per month isn’t going to cause you any harm, it’s not going to raise your risk of heart disease or obesity or any other problem for that matter. Three slices of pizza per day might very well cause all of these problems and more.

~Brad Pilon

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Thanks!

2011-05-23T07:56:00.003-04:00

There's still some money left to come in but so far we raised over $750 for St. Jude Children's Hospital with our workouts on Saturday.

Thank you to everyone who participated. Here's a group photo of the 10:00 AM group. Unfortunately, I forgot to snap one of the 9:00 AM group but I did get some video of them.

Congratulations to country singer, John Rich, for winning Celebrity Apprentice last night. His charity was St. Jude Children's Research Hospital. So, besides all the money John raised all season long for St. Jude, they will now receive an additional $250,000 because he won.

People often ask me why I raise money, year after year, for St. Jude. Here's one reason, a Facebook comment I read this morning about John Rich's win and St. Jude Children's Research Hospital...

God Bless you John Rich!! I don't think you will ever know how many lives the blessings from your hard work will benefit! I am alive today thanks to the work done at St. Jude. I was diagnosed with CML at the age of 19 and given less than ...2 years to live.

We never could have afforded the hundreds of thousands of dollars that two other cancer centers were asking for, up front, to evaluate me to see if I was eligible for a bone marrow transplant to save my life. My oncologist took a chance, made a call, and St. Jude accepted me as a patient, NEVER asking for a dime.

I have been cancer free for 17 years thanks to St. Jude. None of their work would be possible without the fundraising/contributions made by countless selfless, caring individuals, including you Mr. Rich! Congratulations! Love and prayers to all the patients, families, and staff at St.Jude!

~ Rachel Lucas

Comment printed by permission.

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Find Out How You Can Help Seriously Ill Children on Saturday, May 21st

2011-05-13T08:03:00.000-04:00

Mark your calendars to join me on Saturday, May 21st, for a fun and challenging group workout session.

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

I would love to be able to have enough people to warrant two sessions- one at 9:00 AM and one at 10:00 AM.

Please help me make that happen.

Donation is $20 or $20 or more in sponsor donations. If you need a sponsor sheet, they are available at Body & Soul Fitness Studio.

Previous St. Jude Workout participants...

If you can't work out with us, please consider being a sponsor.

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

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

It really helps if I have an idea of how many people will be attending so if you could let me know you’ll be coming that would be great. However, if you decide last minute that’s great, too. Raising as much money as possible is obviously the goal.

If you have any questions, please don't hesitate to call me.

Mickey Glick
Owner, Body & Soul Fitness Studio
618 Columbia Avenue, Lancaster
(717) 509-7777

Plenty of free parking

All proceeds 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.

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Top 10 Reasons For Gaining Belly Fat

2011-05-11T11:31:00.000-04:00

Top 10 Reasons For Gaining Belly Fat

Are You Working Hard Enough?

2011-05-09T07:52:00.012-04:00

I recently participated in a health fair and a woman who was familiar with my gym approached. Her first question was, "Do you have TVs in the cardio area yet?" I really wanted to say, "If you can watch TV or read a magazine while doing cardio you're not working hard enough" but I bit my tongue.

If people would stop reading or watching TV while they're doing cardio and CHALLENGE themselves, they'd get far better results and be done in a fraction of the time.

Cardio intervals - that's the way to go.

I ran across this fake sign in an email the other day. I love it.

Happy Mother's Day!

2011-05-08T05:07:00.007-04:00

2011 "Race Against Racism" Team

2011-05-05T12:36:00.009-04:00

Part of our 2011 "Race Against Racism" team. Some people were camera shy and some never made it to the meet-up location.

Thanks to everyone who participated!

Did you know that the Lancaster, PA YWCA "Race Against Racism" is the largest in the entire country? This year there were 3, 643 registered participants.

Collected Fitness Wisdom #34

2011-05-01T10:09:00.001-04:00

Eat foods closer to their original form – the colorful, fresh, whole stuff. Consume less processed food. Drink more water and less sugary drinks & frou frou coffee delights. Move more. And when you do move, lift relatively heavy things, implement some bodyweight exercises AND challenge your metabolic system with creative circuit training. Stretch more. Roll around on a foam roller. Get a monthly massage or some brutal ART. Get plenty of rest. Find ways to de-stress.

But most importantly, KEEP DOING IT.

~ Kim Ball

You see, when most people think of "female" training, they think of pink 2 lb dumbbells, hours of flailing around doing aerobic training, isolation exercises on machines, high-reps, light weight, and those adductor and abductor machines in the gym.

To me this is NOT "female" training...it's "failure" training, because that's generally what happens when women train this way (heck, when ANYBODY trains this way). They fail to achieve the goals they set out to achieve because the training simply does not challenge the body enough to give it a reason to change.

~ Nick Nilsson

Expressing fear of building muscle and looking like a man by merely hitting the weights is like me saying "I don’t want to play golf because I’m afraid I’ll turn pro...."

Or... "I don’t want to get a job because I’m afraid to turn into a millionaire..."

Nothing just happens unintentionally - including building muscle! If your body was destined to look like a man, than you would probably already know it! Genetics don’t change over night.

~ Flavia Del Monte

Nutrition is always the limiting factor in body transformation. If a client doesn’t change their nutrition, all the effort in the gym is largely wasted.

~ John Berardi

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Qigong Benefit For St. Jude Children's Research Hospital - Saturday, April 30, 2011

2011-04-26T13:03:00.002-04:00

If you won't be joining the Body & Soul team in the YWCA "Race Against Racism" on Saturday, please consider participating in World Qigong Day.

World Qigong / Tai Chi Day
Saturday, April 30th 9:45 AM
Buchanan Park, Lancaster

Be part of a worldwide wave of moving meditation.

Jennifer Grant will be leading this outdoor group qigong session.
No experience is necessary.

A $12 donation is suggested. All proceeds 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.

If you cannot give, please come anyway for Qigong.

For more information, contact Jennifer at jgranthealing at gmail.com

Rain location:

Body & Soul Fitness Studio
618 Columbia Avenue
Lancaster

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What's So Bad About 100 Calorie Snack Packs?

2011-04-22T11:26:00.000-04:00

Kim Ball recently posted a great article on her blog about 100 Calorie Snack Packs.

Check it out here ==> Down With 100 Calorie Snack Packs

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From The Raving Fans Dept. - Body & Soul Fitness

2011-04-18T08:02:00.003-04:00

Vicki Comfort,
Member since 2007

"I have been a member of a few other gyms and you just don't get the personal attention that is received at Body & Soul. If you aren't doing an exercise correctly, it is brought to your attention so you get the maximum benefit and you don't get injured. The owner keeps you informed on nutrition and exercise tidbits with newsletters and if you have any questions, she is always there to ask. The gym is also very clean and well maintained. I would highly recommend this gym to any woman who either wants to lose weight, maintain weight, get toned, or just wants to get some exercise!"

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You Only Have Until Midnight Tonight

2011-04-15T17:15:00.000-04:00

Until midnight tonight, for the first time EVER, Craig is offering his 6-month Turbulence Training Bodyweight Manual for just $19.95.

Considering that Craig is offering the 6-month manual AND his Bodyweight Cardio 3 AND his TT Bodyweight Cardio 1000 programs, all for less than 20 bucks, how can you go wrong?

Even if you have a gym membership, do you ever...

* want to get a quick workout in when you don't have time to get to the gym?
* go on vacation?
* travel for business?
* get tired of doing traditional cardio?
* want to spice up your current routine?

Then, check out this program at TurbulenceTraining.com/BodyweightManual

You get 6 months worth of bodyweight programs. That's less than .12 a day! PLUS you get these 2 other Turbulence Training programs...

Remember, you only have until midnight tonight.

Check it out at TurbulenceTraining.com/BodyweightManual

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No Gym? No Equipment? No Problem.

2011-04-12T08:17:00.000-04:00

I've posted multiple quickie workouts on the blog that you can do at home with no equipment. Many people are often surprised at how challenging bodyweight workouts can be.

Craig Ballantyne is the master of bodyweight exercises. Many of the ones I use in my programs, I got from him. If you are a fan of no-equipment workouts, you are in luck.

Until Friday at midnight, for the first time EVER, Craig is offering his 6-month Turbulence Training Bodyweight Manual for just $19.95.

PLUS, he is including his Bodyweight Cardio 3 AND TT Bodyweight Cardio 1000 programs. You get all 3 of these terrific programs for just $19.95.

You can check it out at TurbulenceTraining.com/BodyweightManual

Remember, you only have until midnight on Friday, to grab this great deal.

Even if you belong to a gym or have some equipment at home, for less than 20 bucks, you can get lots of super effective exercises to include in your current workouts.

Just go to ==> TurbulenceTraining.com/BodyweightManual

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Collected Fitness Wisdom #33

2011-04-10T11:45:00.002-04:00

If you continue to search for the magical quick fix in lieu of those beneficial long term habits, you WILL fail to change. If you continue to resist even attempting the habits that allow for optimal health, then your stubbornness will halt all progress toward any sort of beneficial health change.

~Kim Ball

This switch from pointing all of the blame at fat, to now pointing all of the blame at carbohydrates is happening all over the place. In my mind people need to stop pointing their finger at carbohydrates in general, and definitely stop lumping in real food sources with sugar and refined flour. They are not one and the same. A Puegot and a Maserati are both cars, but no one would classify them as equal.

~Brian St. Pierre, CSCS, CISSN

On High Intensity Interval Training (HIIT)...

If you can successfully interval train for more than 20 minutes and you are not an Olympic athlete, I’d politely suggest you take a look at your method.

~Dr. Kareem F. Samhouri, CSCS

Overall, strength training can boost your metabolism, but it has to be more challenging than activities you do every day. You can’t expect 3lb dumbbells to make much difference to your metabolic rate if your children (that you carry around) weigh more, or your grocery bags are heavier. Your body needs to remember that strength training requires "strength" so you have to load your exercises accordingly. Otherwise your body won’t get the challenge it needs to build muscle, lose fat and look better in your clothes – and that’s what we’re all looking for, right?

~Cassandra Forsythe-Pribanic, PhD, RD, CSCS

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Workout for St. Jude Children's Research Hospital - Saturday, May 21, 2011

2011-04-06T08:25:00.001-04:00

Mark your calendars to join me on Saturday, May 21st, for a fun and challenging group workout session.

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

I would love to be able to have enough people to warrant two sessions- one at 9:00 and one at 10:00. Please help me make that happen.

Donation is $20 or $20 or more in sponsor donations. If you need a sponsor sheet, they are available at Body & Soul Fitness Studio.

If you can't work out with us, please consider being a sponsor.

Our 2010 participants

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

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

It really helps if I have an idea of how many people will be attending so if you could let me know you’ll be coming that would be great. However, if you decide last minute that’s great, too. Raising as much money as possible is obviously the goal.

If you have any questions, please don't hesitate to call me.

Free Fat Loss Course and eBook

2011-04-03T12:10:00.001-04:00

Fitness pro Jon Benson recently released a bombshell on the fat-burning world.

He is giving away a book's worth of material in his free 7-Day Personal Fat Loss Certification Course.

Yes, it's free AND anyone who completes the course will get his book "The Radical Fat Loss Blueprint" free, too.

There's nothing to buy at all... in fact you get tons of free stuff.

What's better than free?

So, go check it out for yourself at ==> Free Fat Loss Course

The Course is is all about how Jon and a group of "guinea pigs" experimented with natural techniques and got up to 21 lbs of unwanted bodyfat off in just 21 days.

The average was 17.5, but some people got as much as 30 lbs off.

All with little to no muscle loss.

You can get more info at ==> So, go check it out for yourself at ==> Free Fat Loss Course

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For Great Abs, Ditch The Crunches

2011-03-30T11:44:00.001-04:00

I'm sure you’ve heard the expression, "Dead men tell no tales" but that’s not really true, especially in the era of forensic science, C.S.I., N.C.I.S., etc.

In fact, Alwyn Cosgrove, C.S.C.S., blames the dead for our obsession with crunches. He says, "If it weren’t for dead guys, we’d probably never have started doing crunches. That’s because for years, much of our knowledge of the way muscles work was based on the study of human cadavers. By looking at the anatomy of corpses, modern scientists figured that the function of our abdominal muscles must be to flex the spine. Which is exactly what you do when you perform a crunch, a situp, or any other move that requires you to round your lower back. As a result, these exercises were popularized as the best way to work your abs.

"But the reality is that your abs have a more critical function than flexing your spine: Their main job is to stabilize the spine. In fact, your midsection muscles are the reason your torso stays upright instead of falling forward due to gravity. So your abs and lower back actually prevent your spine from flexing.

"The upshot is that if you want better results from your core workout, you need to train your abs for stability."

So what exercises should you do to work your abs?

First of all, you want to perform exercises that focus on core strength. The primary function of your core (the muscles that surround and corset your spine) is the stabilization of the spine and pelvis. There is some debate about the exact number of muscles that should be included in the term “core.” However, contrary to popular misconception, core is not a synonym for abs.

For a healthy, sleek, and functional midsection, you need to work all the muscles embedded in the front, back and sides of the core.

Forget traditional crunches or sit-ups, they’re inferior for core strength and terrible for your back. Variations of planks (including side planks), “bird dogs” and anti-rotation exercises are superior to crunches and sit-ups for a fit and healthy core.

Plank

Side Plank

Bird Dog

T-Plank


Renegade Row

From The Raving Fans Dept. - Body & Soul Fitness

2011-03-27T10:03:00.012-04:00

Wendy Ellis, Member since 2006

"I joined Body & Soul Fitness Studio after the triple whammy of quitting smoking / turning 40 / taking a medication with weight gain as a side-effect. I had very low energy, low self-esteem, and I was anxious and grumpy. I had never, ever exercised.

I knew that exercise had all sorts of 'benefits' beyond weight loss, and I also knew I would need a trainer and a certain type of gym. Every couple of weeks, I go through a new program training with Mickey and move my fitness level up a notch. I've lost weight, lost 4 pants sizes and have the energy I thought I'd never find again. My exercise partners are an engaging group of smart, funny women who care about taking good care of themselves."

The Skinny On Fats by Jon Benson

2011-03-25T07:06:00.000-04:00

Fitness author Jon Benson sent this email out recently and gave me permission to share it with you.

The Skinny on Fats

Let's get this one out in the open:

1. Fats do not make you gain bodyfat.

2. Fats do not put you on Heart Attack Row.

3. Fats are not the enemy.

We've been sold a bag of lies when it comes to fats.

Fats are essential for your body's hormone production, skin health, absorption of fat-soluble vitamins, and even burning bodyfat. Yep... you need fats to burn fat.!

Studies have been conducted to attempt to elevate cholesterol levels using high-fat diets. Most all of them have failed miserably -- in fact several "lowered" total cholesterol while raising the so-called "good" cholesterol (HDL).

That being said, you don't need the following...

1. A lot of fats in your diet. Fats still contain over twice the calories per gram as carbs and protein.

2. Any kind of "fake fats" -- margarine or processed oils of any kind are highly dangerous foods.

Here's my simple dietary fats solution:

1. Eat fats as they occur in nature, but eat at least 80% as they "actually" occur in nature -- meaning from grass-fed and free-range sources. The extra cost is worth it. It tastes better and your medical costs will well offset the few dollars more per pound you pay.

2. Cook with a combination of olive oil and coconut oil, but use both sparingly. If you are eating plenty of animal protein you do not need excessive fats... not because of 'danger' but because of needless calories. Not a good idea if you're wanting to keep your abs. But a bit of raw butter or olive oil can make bland veggies taste wonderful, so feel freee.

Also, omega 3-rich fats like olive oil and fish (and especially fish oil) help lower inflammation. That's the real culprit behind heart disease in most cases.

3. Avoid a lot of fats at night. The night-time meals should be high in lean protein (tuna, tofu, turkey breast) with very limited fats if you are wanting to really get lean. If you are just trying to shed bodyweight slowly, it's okay to have some fats at night.

Just do me a favor: If you are on the "Fats make you gain bodyfat and have heart attacks" bandwagon, jump off. We have consumed fat for countless thousands of years. Just consume it the way we always HAVE (naturally, not stuffed with hormones and cooked up in a lab) and you'll be fine.

If you want a diet-solution that actually uses dietary fats to help you take off the bodyfat, then use this one:

Every Other Day Diet

It's a real-world plan that allows you to eat your favorite foods and still shed the bodyweight you want.

And yes -- that includes fats.

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Collected Fitness Wisdom #32

2011-03-22T12:12:00.003-04:00

I lift weights, eat healthy food, and nourish my body not out of some sense of guilt or vanity (at least not all the time), but because it's the one thing I can control. I own my body. Take away my stuff, my friends, my job, my family, and I still have it. My body is my vehicle to go places I want to go and do things I want to do.

And because I take care of it, it'll take care of me. It won't fail on me early. It'll combat sickness and recover quickly. It'll make tasks you find hard easy for me. It'll fill out a t-shirt and jeans and maybe attract a girl or two.

But the most important task my body performs is carrying around my brain. Try to get a meathead to tell you that.

~Nate Green

Enough with the excuses already!

There’s no need to endlessly defend a lifestyle that is not allowing you to be where you want to be. STOP the relentless pursuit of a quick fix that will only allow you to change as little as possible.

~Kim Ball

As soon as you see a diet that allows junk food, run for the hills. And if they start claiming that Twinkies and Oreos help "raise leptin levels", run even faster! Once you achieve your fat loss goals, and you are on a maintenance diet, you should allow yourself some flexibility, to be sure. But if an entire diet is based around this silly cheating principle, it is surely a scam, and the creator is simply trying to cater to your desires and steal your money.

~John Alvino

The difference between my success and others who have struggled is that I did it every single day. No exercise program in the world works if you don't do it consistently.

~Chase Squires, who went from 205 pounds at just 5'4" to completing several 100-mile, 50-mile, and 50k races.

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The Rule of 165

2011-03-20T13:47:00.012-04:00

I often remind members and clients that there are 168 hours in a week. Exercising at the gym, doing boot camp, or even working one-on-one with me for 3 hours (no matter how hard) every week will not negate the results of your behavior the other 165 hours.

Chris Lopez, RKC has dubbed it "The Rule of 165", which I love.

If you're a regular reader of this blog, you already know you can't out-train a bad diet. Unfortunately, we're bombarded with cheap fast food and "convenience" foods. The more packaged foods you eat, the easier it is too pile on excess pounds.

In his book, "The End of Overeating", David Kessler, M.D., former Food and Drug Administration Commissioner shows how that the food industry has made it a priority to create high-calorie foods with the most addictive possible combination of intense flavor and "mouthfeel".

As Caroline Apovian, M.D., director of the Nutrition and Weight Management Center at Boston Medical Center points out, "A century ago, to consume 400 calories, you had to go buy the meat, vegetables, and rice, and come home and cook it. Now you can consume the same amount of calories just by downing a bag of Cheetos."

So what you do in the other 165 hours when you're not exercising?

Do you "reward" yourself after a workout with a candy bar, ice cream, dessert, etc.

Do you spend hours in front of the TV or computer?

Are you eating healthy, nutritious meals?

Do you get 30 minutes of activity on your off-days?

Is Happy Hour a regular habit for you?

Are you preparing lunches you can eat during the week so you won't grab fast food or a processed microwave meal?

Are you an example of an active and healthy lifestyle for your kids and/or grandkids?

The 3 hours you spend working out are important to your health and fitness but don't forget The Rule of 165.

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