Play Like A Kid

Hoop Fitness! You probably saw it featured in the local Intel / New Era. Now, try it for yourself. Recapture the playfulness of your hula hooping days as a kid while you sculpt your body, improve flexibility and endurance, boost your creativity and expression, and enjoy an action-packed cardiovascular workout.

New hoop fitness classes starting in January at Body & Soul Fitness Studio, Lancaster, PA:

Beginner Hoop Fitness

Four week series Tuesdays Jan. 8, 15, 22, 29 @ 6:00 PM

Perfect for the beginning hooper and those looking for a fun way to get into shape! Flow with the hoop in a class designed to tone muscles, increase flexibility, and strengthen the cardiovascular system while burning up to 210 calories in 30 minutes! We’ll also learn some moves that can be practiced and enjoyed outside of classes. Get in the hoop, get fit, and have fun! Hoops will be supplied during class, but if you have a favorite you may bring it, of course! Wear natural fiber workout clothing.

Intermediate Hoop Fitness

Four week series Thursdays Jan. 3, 10, 24, 31 @ 6:00 PM

Perfect for the hooper who has mastered sustained waist hooping and wants to add to the fitness routine. We’ll work on walking with the hoop, dancing, and add some new off body moves that will increase flexibility, strengthen muscles, and tone the core. Another action-packed cardio workout that’s exhilarating and glee-filled! Hoops are supplied during class. Wear natural fiber workout clothing.

Silver Hoop Fitness 

Wednesdays Jan. 2nd & 9th @ 10:00 AM

Would you like to try fitness hooping but are hesitant because you're a senior or have injury/medical issue? Check out our new Silver Hoop Fitness class. 

Join us for some gentle stretching, light cardio, and an effective full body workout of muscles and alignment, as you revisit the playfulness of your childhood with a hoop! There are a lot of healthy benefits to hooping, but most of all we'll laugh and play together to great music.



Instructor for all classes: Jenny Hill, Certified Body Hoops instructor
Cost: Beginners and Intermediate $40 / Silver $20


Call Mickey today at 509-7777 to register. Space is limited.
Non-members welcome.   Plenty of free parking


Body & Soul Fitness Studio
618 Columbia Avenue
Lancaster, PA 17603
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Eat Too Many Christmas Cookies?

Happy Christmas!

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New Workout Study: Bodyweight Exercises Better Than Cardio

If you're a regular reader, you know I recommend Craig Ballantyne's Turbulence Training. Besides being a great trainer, Craig is kind of a research geek. Each week he scours hundreds of magazines, websites, videos, scientific research papers, hard copy books, and even university textbooks to uncover new ways of training to add to his TT workouts.

Recently Craig came across one NEW workout-boosting trick that is a GAME CHANGER for fat loss. Not only does it make your future fat burning workouts and bodyweight exercises even more effective, it does so in just minutes per workout.

From Craig:

Can 4 minutes of bodyweight exercises (like burpees) work just as well as traditional 30-minute cardio workouts?

Researchers from Queen's University say it can...

In their study, published in "Applied Physiology Nutrition and Metabolism", the scientists had 22 college-aged women do 4 workouts per week for 4 weeks, splitting them into one of three groups:

Group A did 30 minutes of treadmill running at 85% max heart rate.

Group B did 8 rounds of 20 seconds of a single exercise (burpees, jumping jacks, mountain climbers, or squat thrusts) with 10 seconds of rest between rounds, for a total of 4 minutes.

Group C did nothing (they were the non-training control group).

Here were their shocking results...

Despite training just 1/7th of the time, Group B increased their aerobic fitness levels by the SAME amount (about 7-8%) as Group A.

That's right... even the short, intense, bodyweight workouts were equally as effective as 30 minutes of boring cardio.

Now here's where the study gets interesting...

First, Group B was the only group to INCREASE their muscular endurance in common exercises like chest presses, leg extensions, sit-ups, and push-ups.

Second, these unconventional bodyweight workouts resulted in members of Group B reporting GREATER overall workout enjoyment.

And that was just from one 4-minute blast of bodyweight exercises.

I know you'll get TRIPLE the results, or more, when you use the Turbulence Training versions of the system ... not to mention these workouts can be done from ANYWHERE you want.

Click here to get the complete TT 20-10 Bodyweight Revolution program Special Holiday Deal

Mickey here again. If you're at all interested in effective, time saving, fat burning workouts, don't wait to check this out. This offer ends tomorrow. 

Here's that link again ==> TT 20-10 Bodyweight Revolution

Strength

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Reminder: 2nd Annual "Toys for Tots" Workout

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


When: Saturday, December 1, 2012
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. :-)

2011 "Toys for Tots" Workout Participants

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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The Best Metabolic Workout Plan - Craig Ballantyne

Best Metabolic Workout Plan
By Craig Ballantyne, CSCS

The latest Men's Health magazine contained a shocking research study stat.

According to the article, you can boost your sleeping metabolic rate by 8 percent more than normal IF you workout with heavier weights.

That adds up to over 5 pounds per year...and it's why I'm a big fan of creating intense Turbulence Training workouts for BOTH men and women for rapid fat loss.

If you don't challenge yourself with exercises in the 6-8 rep range then you're leaving your metabolic burn boost benefit on the table.

Don't make that mistake.

To get maximum results, you need to use a fat loss workout system like this:

Step #1 - Bodyweight Warm-up

Step #2 - Metabolic Resistance Training (sets of 8 reps)

Step #3 - Metabolic Conditioning Training (higher reps) or Intervals

Let's say you only had 20 minutes to workout.

You could do this 20-minute metabolic boosting TT workout:

MRT: Metabolic Resistance Training
- 8 reps per exercise (per side, if applicable)
- No rest between exercises
- 60 second rest at the end of the circuit
- Repeat for 3 rounds

1A) Goblet Squat or Narrow-Stance Barbell Squat
1B) DB Row or TRX Rows
1C) DB Incline Press or Decline Spiderman Pushups (try with TRX)
1D) Goblet Bulgarian Split Squat

Take a 2 minute break and then move on to MCT.

MCT: Metabolic Conditioning Training
- 40 seconds per exercise (per side, if applicable)
- Rest 20 seconds between exercises
- Repeat for 6 minutes straight

2A) Kettlebell Swings
2B) DB Lunge or Prisoner Lunge
2C) Elevated Pushups (switch sides after 20 seconds) or TRX Rows

That's it, short and metabolically-boosting-calorie-burning sweet.

If you liked that, you'll love the complete Metabolic Workouts package and Bodyweight Bonuses that you'll get in the Turbulence Training Black Friday Sale.

This is the best Black Friday sale that you're going to get anywhere at anytime, and you don't have to camp out all night at Wal-Mart to do so.

Grab all 13 classic TT Workouts for 93% off the regular price.

There's never been a deal like this before, AND you get access to all the TT Metabolic Resistance Training fat burning workouts.

The complete package includes:

1) The Bodyweight Cardio Pack
2) TT MRT 1.0 and TT MRT 2.0 (2 of the most popular TT workouts)
3) TT for Beginners and Total Torso Training
4) TT Thermogenic-30 (The 2012 Workout of the Year)

This is a very limited time offer so check it out now ==> Turbulence Training Black Friday Sale.

I’ve offered some pretty good deals in the past, I know, but NEVER have you been able to get this many TT workouts, with this much variety, for this low of a price. NEVER.

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