Are You Ready To Make 2010 The Year You Finally Transform Your Body?

Well, we're closing out another year and beginning another.

I hope you have a safe, happy, and healthy New Year's and that you are ready to make 2010 your best year ever.

In the spirit of the New Year's countdown, fat loss expert Craig Ballantyne wanted me to share with you the top 10 reasons you need to get started with Turbulence Training before the 50% off sale ends on Friday, January 1st, at 9:00 PM, EST.


I’ve been so busy lately that I haven’t posted about this before so if you’re interested you need to act now. To my knowledge, Craig has never had an offer anywhere near as good as this one and it ends tomorrow at 9:00 PM, EST.

If you can’t work with me in Lancaster or if you prefer to exercise at home, you really need to check out Craig’s Turbulence Training sale. He’s offering all kinds of bonuses and a price that’s never been this low.

Anyway, here are the top 10 reasons you need to get started with Turbulence Training…

#10 - You need to lose that holiday fat and the Turbulence Training workouts are PROVEN to do that - just take a look at all of the amazing success stories and winners of the TT Transformation Contest

(That could be YOU in just a few short weeks...)

#9 - You get TWO bonus AB Workouts when you become a TT Member, including the classic "TT for Lower Abs" that includes advanced exercises that work the insertion of the internal obliques - commonly referred to as the lower ab area.

#8 - No more long, slow, boring cardio...EVER.

#7 - You'll be able to watch all of the TT for Fat Loss workouts on video in the Member's area to see perfect form for all exercises.

#6 - You'll get bonus reports including "Expert Transformation Secrets" and the motivational "Mastering the Fat Loss Mindset".

Ready to get started? Click here to get Turbulence Training and all the bonuses for 50% off: Turbulence Training 50% Off Sale

#5 - In addition to the monthly TT Workouts, you'll also get access to the Advanced TT for Abs Nutrition program from Isabel De Los Rios.

#4 - You'll be given amazing social support from other men and women from all over the world who share your struggles and who have made amazing fat loss transformations even though they have busy jobs and big families and many other obstacles to work around.

#3 - In the TT Member's forum, you'll get step by step guides and help from other members on how to dominate your body transformation and possibly even win the $1000 grand prize for men or women.

#2 - You'll get 50% off the complete Turbulence Training for Fat Loss package, used by over 11,261 TT Members and millions of readers of Men's Health, Women's Health, Men's Fitness, and Prevention magazines.

#1 - You'll get all of your workout and nutrition questions answered by fitness expert Craig Ballantyne himself on the forum, often within just hours or even minutes of you posting your questions.

PLUS...it's guaranteed that you will 100% love everything about the Turbulence Training program and the TT Member's area or you can just let Craig know and he'll give you a full refund within 60 days.

There's no risk to you to get started with TT.

I promise you this is a great program. I wouldn’t be telling you about it if I didn’t think it was top notch.

Ready to get started?

Turbulence Training 50% Off Sale

Happy New Year!

I want to take this opportunity to thank everyone who takes the time to read my emails and blog. I hope I can help make 2010 your best year ever!

Today's Total Body Workout

How To Lose 3 Times More Weight

I was reading Craig Ballantyne's blog recently and he posted the folowing research study...

Reference: Supervised exercise versus non-supervised exercise for reducing weight in obese adults. J Sports Med Phys Fitness. 2009 Mar;49(1):85-90.

This research study looked at the effects of training with supervision/instruction (i.e. a qualified trainer) versus “advice”. There were two groups:

•Group one met a trainer twice a week for 4 months (as a group).

•Group two received basic advice to increase physical activity and access to a fully equipped gym (any exercise they did was unsupervised).

Result ==> The group with supervision lost almost 10 pounds more over a 4-month period. (Total fat loss of 13.4 lbs in the coached group - and only 3.7 lbs in the advice only group).


That's a huge difference. The advice-only group lost less than 1 pound per month. If you're really serious about dumping excess body fat, get a qualified coach or personal trainer.

It doesn't have to be one-on-one training, which I know can be a stretch for some folks in the current economy. If you read the study above carefully, you know that the more successful group worked as a group with a trainer.


Fitness bootcamp training is a great way to get the benefits of personal training at a much lower cost. If you're in Lancaster, give me a call at (717) 509-7777 to get more information and to check out my No Pink Dumbbells indoor bootcamp.

Mention this blog post and you can try out a session free.

A Tale Of Two Attitudes

On the way to my sister's house on Christmas day, I decided to stop at a Turkey Hill (that's a local convenience store chain) and pick up some instant lottery tickets for additional gifts.

As I entered, the woman who was working offered up a cheery, "Merry Christmas".

I've only played the lottery a few times in my life and I don't remember ever buying instant tickets so I had questions. The woman patiently explained my options and after my purchase I told her it was too bad she had to work on Christmas. She explained that the store was down to a total of 3 employees (including the manager) so they were all working a shift.

She could have been grumpy or inpatient; she could have been depressed on annoyed that she got stuck working on Christmas but she wasn't. Instead, she was going out of her way to spread some Christmas spirit to her customers.

I don't know specifically why this woman acted as she did but do you think her day went faster or slower because of her attitude and behavior? She could have made herself miserable because of her circumstances but she didn't.


A few hours later, my brother's family arrived at my sister's. After exchanging gifts, the entire family starting to spread out throughout the house and my two nephews (ages 15 and 18) inevitably began wrestling.

You'd probably assume that the older one would have a clear physical advantage but that's really not the case. Neither one ever had any wrestling instruction and although the 18 year old is an inch or two taller, the 15 year old is definitely more solidly built.

He is also convinced that he can't beat his brother. The 18 year old gave him every advantage and encouraged him but the younger one "knows" he can't win.

I showed him one way to postion himself (I have no idea where I learned that) and he was able to hold off much longer but even that didn't give him any confidence that he could beat his big brother.

I told him that as long as he was convinced he couldn't win, that he never would but I'm sure he didn't get it. I hope you do.

If you think of good nutrition and regular workouts as drudgery or punishment, that's what they'll be. If you think you'll never lose the weight or be able to stick to your exercise plan, you won't.

Happy Holidays!

Merry Christmas! Best wishes for a healthy, prosperous new year.

Collected Fitness Wisdom #13

There are plenty of good intentioned but uninformed people who are more than willing to offer quick and easy advice about fitness, unfortunately they almost never know what they are talking about. Even worse are the countless articles written in women’s magazines by self proclaimed fitness experts who will tell you what you want to hear in order to sell the magazine. Things like, “Walk Your Way To Skinny” or “The 2-Minute Per Day Fitness Program To Getting A Lean And Sexy Body.” WOW, sign me up! That easy huh? Well, in reality anything in life worth pursuing requires some work. There are no free lunches folks!

~Brian Copeland


It doesn’t matter if you are lifting giant rocks, kettle bells, dumbbells or small barnyard animals.

It’s the hard work that gets the results, not the trendy tools.

~Brad Pilon


Long, slow, boring cardio sucks and intervals rock if your goal is to get maximal results in minimal time and that’s the bottom line!

If you get bored during high-intensity interval training workouts that last 20 minutes or less than you simply are not challenging yourself enough.

If you are actually pushing yourself outside of your comfort zone during your workouts, I know you sure as hell can’t read an article online or watch TV because you’re too busy catching your breath and trying not to slip on your own sweat.

~B.J. Gaddour


Wanting and doing are two completely different things. We all want a lot of things. But how many of us actually achieve our goals? How many are willing to put in the hard work necessary to reach the top?

~Jason Ferruggia

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The 7 Worst Ways To Do A Pushup

B.J. Gaddour (as Interval Man) has come up with a hilarious video demonstrating the 7 worst ways peole do pushups.



You can find more info on proper and improper pushup form at 7 Worst Ways To Do A Pushup.

Last Chance

Please take a minute and vote for the best body transformation from the TT Transformation Contest finalists The winner will get $1000 and the runners up get some cash, too. Polls close at 9:00 PM, EST.

Full details, along with info on the upcoming 7th Tutbulence Training Transformation Contest, here ==> Help Someone Have An Even Happier Holiday

Quickie Holiday Mini Bodyweight Circuit

No time? No equipment? No excuse.

This mini bodyweight circuit will only take about 3 minutes to complete. Perform 10-15 reps of each exercise (per side). Do as many rounds as you have time for, resting 30-60 seconds after each circuit as necessary.

* Stationary Lunge (also known as a Split Squat or Static Lunge)
* Bodyweight Renegade Row
* Single Leg Hip Extension
* Slow Mountain Climbers

Concentrate on good form. Make your muscles work; don't race through it.

Let me know what you think below.

Help Someone Have An Even Happier Holiday

Tuesday, I mentioned that the 7th Turbulence Training Transformation Contest was getting ready to kick off. Well before that happens, the 6th TT Transformation Contest winners must be crowned.

The finalists have been announced and it's up to you to help choose the winners. Cast your vote here ==> TT Transformation Contest finalists for the winner of the $1000 Grand Prize for men and women.

I think it's interesting to read their essays before voting, too.

These men and women got some incredible results. Some lost belly fat, others got six pack abs, and some guys and gals even got down to single-digit body fat after using the Turbulence Training workouts.

Please take a minute to recognize the hard work of these finalists by voting for your favorite. You only have until Friday, before 9:00 pm EST so go to TT Transformation Contest finalists now.

Congratulations to everyone who participated.

Will you transform you body and maybe even be the next $1000 prize winner?

The 7th TT Transformation Contest starts Sunday, December 27th, right after Christmas. Check back here for details, coming soon.

Holiday Gift Suggestions From Craig Ballantyne

I previously posted my holiday gift suggestions on this blog post
==> Holiday Gifts For Your Favorite Fitness Buff. Today I received the e-mail below from Craig Ballantyne containing an article for you about his favorites. Some of our lists overlap- great minds think alike, right?

Hi Mickey,

Just in time for Christmas, I've written an article for your readers on the "Top 5 Holiday Fitness Gifts".

Top 5 Holiday Fat Burning Gifts
Craig Ballantyne, CSCS

With Christmas gifts and New Year's Resolutions only a few weeks away, these are my top 5 gift suggestions. It doesn't matter if you're buying for someone or if you want to know the best fitness gifts to ask for, these are my 5 best fitness present suggestions.

#5 - A kettlebell



With a kettlebell, you can burn calories, do intervals, work your abs, build strength, and completely sculpt your body. Beginner women should start with a 12-18 pound kettlebell while beginner men can start with an 18 or 35 pound bell.




(Mickey's note: If you can find good quality kettlebells locally, you'll save big bucks on shipping. If money’s no object, go with Dragon Door, considered the best by many.

#4 - A blender to create delicious blender drinks and meals

For about $60-$100 you can get a machine to blend up fruits, veggies, nuts, protein powder, and seeds to create a nutrient dense complete meal to overcome busy mornings or to create the perfect snack or dessert. Once you get started "blending your nutrition", you'll be amazed at what you can create.

#3 - A GymBoss Timer


GymBoss Interval Timer

This little timer allows you to set two different intervals and will alert you when each interval is up. It's a cheap - $20 - tool that will help you organize your workouts and maximize your results.

#2 - A Stability Ball



The stability ball is one of the most versatile fitness tools, and it allows you to exercise your abs and back of your legs better than any bodyweight only exercises.



#1 - The Turbulence Training Fat Loss System

With Turbulence Training for Fat Loss you can lose fat and sculpt your body in the comfort of your own home, without doing long, slow, boring cardio. It is a proven, guaranteed program that will help you lose belly fat and get a lean, hard, flat stomach.

So those are the 5 best fitness presents you can give - or receive -this year.

Happy Holidays!
Craig Ballantyne

(Mickey’s note: I never said the guy was modest. :-) Seriously, though, Craig knows how many people have transformed their bodies using his Turbulence Training system and he’s passionate about helping more people.

As I’ve said many times before, I’m a TT member and I know how good his program is. If you can’t work with me in Lancaster or if you just hate gyms, Turbulence Training is the fat loss program I would recommend. It's quick, it's not complicated, and it works.

And, you can even try out Turbulence Training for less than the price of a giant, designer coffee at Starbucks.

Click here to give Turbulence Training a 21-day try-out for less than 5 bucks ==> TT 21 Day Trial

Remember, Craig guarantees TT will work so you have nothing to lose. It’s the perfect program for anyone who wants to lose fat, look better and get healthier.)


P.S. Now is the perfect time to pick up a copy of Turbulence Training because Craig is gearing up for his 7th TT Transformation Contest which starts on Sunday, December 27th. Don’t miss your chance to use Turbulence Training to win up to $1000 cash.

You read that correctly. You can win big bucks for getting in shape. Details to follow.

www.TurbulenceTraining.com

Get 12 Days of Fitness at Body & Soul for only $20!

Enjoy time at Body & Soul Fitness and join us in the fight against ALS! Get a 12 DAYS OF FITNESS guest pass for your family and friends with a $20 donation to Augies Quest!

100% off all proceeds will go directly to Augies Quest to cure ALS. For more information on Augie's Quest, please click here.

The pass is valid for 12 consecutive days and must be used before 12/31/09.

For more information about how the 12 Days of Fitness works at Body & Soul, check out my previous blog post here ==> 12 Days of Fitness

Stop Wasting Money On Poor Quality Vitamins

Did you know that the same brand of vitamins or other supplemnts can have wildly different potencies from one bottle to the next? If you're tired of taking a crapshot with your nutrition, you may want to check out ProGrade Nutrition, which is having a sale this week.

ProGrade is the brainchild of a couple of fitness pros who wanted to offer quality nutrition products for fitness trainers and I am a ProGrade Partner.

Their website proudly proclaims, "...we are not for everyone. And that's ok with us." So, if you're just looking for the cheapest vitamin without regard for quality, ProGrade is definitely not for you.

ProGrade is GMP certified. On top of that, they are a GMP "A" Rated facility, so what they say is in the bottle really is IN the bottle. It's extremely difficult to get certified and even tougher to get an "A" so if you're looking for good quality nutrition products and don't mind paying a little more for the best, check them out here ==> ProGrade Nutrition


Don't wait. They are having a 15% off sale but it ends this Friday at 11:59 pm EST.

If you want safe, professional grade nutritional products that deliver on their promises - essential fatty acids, multivatmins, delicious nutrition bars (my members were amazed at how good they are), workout drinks, meal replacements, etc. you can find all of those here.

Prograde Nutrition's VGF 25+ multi-vitamin is a blend of 25 vegetable, green and fruit concentrates. There are separate formulas for men and women. They use whole foods in their products rather than a bunch of chemicals and synthetic vitamins created in a lab.

Use the coupon code: holiday15 (Cannot be combined with other offers.)

The 15% discount is applicable to SmartShip (monthly autoship) orders but it only applies to your first purchase, not ongoing orders. However, subsequent monthly orders will renew at the absolute lowest price listed on the site including free shipping.

This is the best sale they've ever had so don't miss it. Order before 11:59 pm EST on Friday to take advantage of the discount. Remember, use the coupon code: holiday15

ProGrade Nutrition

Exercise smarter: Eight Great Fitness Myths Exposed

Just came across this great article via Twitter. Check it out.

Exercise smarter: Eight Great Fitness Myths Exposed

12 Days Gym Use for a $20 Donation to ALS

I just found out about a program that helps people become more fit while also helping find a cure for amyotrophic lateral sclerosis (commonly known as ALS or Lou Gehrig’s disease).

ALS destroys the nerve cells controlling muscles, ultimately causing complete paralysis while leaving mental function intact. Survival is typically two to five years after diagnosis, and no cure exists.

Body & Soul donates to a variety of charities and non-profits through used book sales but St. Jude Children's Research Hospital is our primary charity. Until now, it is the only organization I've actively fundraised for through the gym. However, ALS is a horrible disease and my cousin Kathy died from it so being able to contribute to the health of my community while contributing to finding a cure means a lot to me.

Here's how the 12 Days of Fitness works. During December, participating health clubs open their doors to members of the community and invite them to experience 12 consecutive days of fitness at their local fitness center with a donation of $20 to ALS.

It's a great way to get more people, more active, more often and also help raise money for a great cause.

Since Body & Soul is a all-women's facility, I can't offer gym memberships to the guys but...

Since my bootcamp training is co-ed, I've decided to allow any non-member (male or female) who contributes $20 to attend one week (3 days) of bootcamp, even though that program is separate from Body & Soul membership. The regular cost of 4 weeks of bootcamp (12 sessions) is $188 so the week of bootcamp alone is a $47 value.

Bootcamp meets Monday, Wednesday and Friday evenings at 6:30 PM. Body & Soul is open 7 days a week.

Physical activity this time of year is a must. Exercise helps with stress management and weight control. I hope you will join me for 12 days of fitness- you'll benefit yourself and be contributing to a worthy cause.

If you have any questions about the 12 Days of Fitness program, please feel free to call me at (717) 509-7777.


Pass valid for 12 consecutive days and must be used before 12/31/09

Holiday Gifts For Your Favorite Fitness Buff

Looking to stay as far away from the crowds as possible over the holidays?

Have a fitness buff on your gift list?

You can forget the crowds, save time and promote health by buying fitness related holiday gifts online.

Here are some of my favorites, all are under $30 (unless you're 6'9" or taller):


GymBoss Interval Timer

I'm not usually not one of those people who gets off on gadgets but I love my GymBoss. If you're a regular reader, you know that I'm a big proponent of interval training. Cardio intervals, bodyweight intervals, Tabata training, etc. The GymBoss is an inexpensive and convenient way to keep track of your intervals.

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 20 second work and 10 second rest Tabata workout or any combination of times for other interval training. There is also a handy clip, which is helpful when I'm running outside.

To get the most out of your workout, you need to focus on the exercise at hand. Trying to keep track of the time is an unnecessary distraction which the GymBoss eliminates.

You can get your's here.


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, 8, 10 and 12 pound dumbbells. However, once you hit 15 pounds, the dumbbells increase by 5 pounds.

That can be a big jump, especially for some exercises and that's where PlateMate Microload Pair 1 1/4 lb. Magnetic Hex Weights come in. Each set 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 17.5 pound dumbbells 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.

PlateMate Microload Pair 1 1/4 lb. Magnetic Hex Weights



Flashing Safety Light

If you're buying for someone who bikes, walks or runs after dusk, they really should have a good clip on flasher to improve their visibility. This one has 6 different flashing settings or can be set to glow steadily:

Flashing Safety Light



Thera-Band Stability Balls

When I first saw exercise balls popping up at gyms over a decade ago, I thought they were probably just another gimmick. I was wrong. While I have no use for the crazy acrobatic "functional" exercises some trainers have their clients perform, I have found stability balls to be a valuable addition to any gym. If you work out at home, an exercise ball is an excellent way to greatly increase the number of exercises you can do.

I have always used Thera-Band stability balls at the gym. They're a quality product used by many physical therapists and they're very sturdy.

I've read comments by exercisers who had to constantly refill their balls or whose cat burst multiple cheap exercise balls, etc. I very occasionally need to top off my Thera-Band balls with some air but they get used every day by many members.

There have also been some injuries lately 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.

Thera-Band Exercise Balls



Spri Resistance Bands

Resistance bands are another item you can find 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 different kinds 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)

Coach Dan Huff's No Effort Technique To Get The Body Of Your Dreams

Shortly after posting on Friday, I ran across this video. It really correlates well with my last post. Check it out and let me know what you think.

Simple & FREE No Effort Technique To Get The Body Of Your Dreams With No Harmful Side Effects! - Coach Dan Huff

To Change Your Body Be Grateful For It As It Is

“If you focus on results you will never change.
But if you focus on change, you’ll get results.”
~Jack Dixon

So, are you ready to change your body?

Do you truly believe you can improve your health and discard fat? If not, the first thing you need to do is change your mindset. You will never succeed if you don't believe you can.

And, although some of you may find it “airy-fairy” thinking, I honestly believe that no one can have long term weight management success if they hate their body. The messages you send to yourself through negative self-talk become self-perpetuating.














“I hate the way I look”, “I’m as big as a house”, “I can’t believe I ate all that, I’m such a pig”, “My thighs are huge”, “I hate this jiggle under my arms”. If you say, or think, things like that about your body, you need to stop.

Think of the many positive things about your body. Is there a particular feature that you like? If necessary, could you run from a burning building to save your life? Can you take care of yourself, run own errands, go dancing if you want?

Your body may not be the exact size you prefer but you are alive, not bedridden, and healthier than most. Be grateful.

Think about it. If we tried to run our cars on the same quality of fuel that most of us put in our bodies, they wouldn’t perform at all. And yet, you’re all still functioning. Have you ever tried to basically starve yourself into a certain size? Obviously, it didn't work or you wouldn't be reading this right now. Declaring war on your body will cause it to fight back for self preservation. How far would you get if you only put half a gallon of gas in your car? Your body is no different; it won’t perform at its best without adequate, high-quality fuel (nutrition) and proper rest.

Be grateful for your body, fuel and rest it properly, consistently challenge it with exercise and your fat loss success will skyrocket.

Take Some Responsibility

I've posted before about the huge number of calories in some restaurant dishes. You should read What The Restaurant Industry Doesn't Want You To Know if you missed it when I originally posted.

I always thought that most people had no idea how bad some of that food was for them but now I have to wonder. There are stories all over TV and the internet today about a new study from the Center for Science in the Public Interest about movie popcorn.

Everyone seems shocked that consuming a medium popcorn and medium soda at Regal Cinemas is the nutritional equivalent of chowing down on three quarter-pound cheeseburgers that were drenched in 12 pats of butter.

I caught part of this "news" story and was confused. Didn't we learn how bad movie popcorn was 15 years ago from this same organization?

As Yogi Berra said, "It's deja vu all over again."

Movie popcorn is not healthy; it's full of calories, sodium and saturated fat. The only real news in this story is that theater owners who did try to make their popcorn healthier after the '94 study were met with rejection by consumers.

Until people start taking some responsibility for their own health and well-being, our country will end up being strangled by health care costs.

Then again, if you do try to be responsible about your calorie intake, the theaters will not necessarily be of help. CSPI's study found multiple cases of theaters giving out incorrect (lower, of course) calorie counts for their offerings.

In one example, Regal's figure of 720 calories for their medium popcorn was 500 calories lower than the findings of the independent lab used by CSPI. Health-wise your best bet is just to stay away from it.

Of course, I'm still trying to figure out why anyone would pay $12 for popcorn.

Stability Ball Safety

Recently, stability balls have been in the news. Unfortunately, it's not because of the exercises you can do with them but rather because of injuries allegedly sustained while using them.

In October, a Chicago man filed suit against XSport Fitness when the ball he was using at their club “collapsed, deflated and became unstable”. According to the lawsuit, the ball's collapse caused the man to fall, suffering injuries.

Also last month, Francisco Garcia of the Sacramento Kings broke his arm while performing dumbbell presses on an exercise ball in the team weight room. Garcia had to have surgery and is expected to miss 4 months of the NBA season due to the injury.

So, does that mean stability balls are unsafe? That depends.

I don't know the specifics of the other incident but Francisco Garcia weighs 195 and was lifting 180 pounds of weight. What was the weight limit on the ball he was using? Some are over 1000 lbs., some much less. How heavily was the ball used by the athletes and how old was it? Was it regularly checked for wear?

A stability balls is a great asset to your fitness routine, especially if you work out at home and have limited equipment. You just need to resist the urge to go cheap. I realize that it's tempting to pick up the least expensive brand at your local discount store but is it worth the risk or hassle?

Just this April, the U.S. Consumer Product Safety Commission announced a voluntary recall of 3 million fitness balls sold under the names Valeo, Bally Total Fitness, Body Fit and Everlast.

I've read comments by exercisers who had to constantly refill their balls. One reviewer had a cat who had burst multiple cheap exercise balls. Even if the ball doesn't collapse under you, what's the liklihood you'll use it regularly if you have to constantly inflate it?

If you want to buy a stability ball, do your homework.

* How many people will be using the ball?
* How much do those people weigh?
* What's the ball's weight limit?
* Follow the recommendations and purchase the right size for your height. (If you have exceptionally long legs and are close to the upper height range, you may want to go with the next size up.)

I'm sure there are lots of good stability balls out there. I have always used Thera-Band balls at Body & Soul. They're a quality product used by many physical therapists and they're very sturdy. The Thera-Band Exercise Ball also has a Slow Deflate System®; it's designed to deflate slowly if punctured.

If you're in the market for a stability ball, you can check them out here ==> Thera-Band Exercise Balls

Variety for Variety's Sake? by Holly Rigsby

The only difference between a rut and a grave is their dimensions. ~Ellen Glasgow

As I'm always telling members and clients, it's important to change your workout on a regular basis. A few days ago, I received an excellent e-mail from Holly Rigsby about that specific topic. Even better, she covered all the questions/objections that I hear from some people when I encourage them to switch up their program.

So...rather than reinventing the wheel, I asked Holly if I could repost her terrific article here for my readers.


Variety For Variety’s Sake?
Holly Rigsby
Author of Fit Yummy Mummy


I'm Stuck

Time to Change it up!

“If you do what you have always done, you will get what you have always gotten”

How long have you been doing the same workout routine?

Feeling stuck with your results? It may be due to the fact that your body has hit a plateau.

If you do not change up your workouts often enough, your body get used to it which leads to zero progress on your fat loss goals – not to mention the same routine can quickly become quite boring or even lead to burn out.

Fabulous Fat Loss Results are achieved by adding variety to your fat loss workout plan by adjusting one or more workout program variables, such as….

- Exercises
- Repetitions
- Intensity
- Rest Periods

It’s Going To Happen: Your body will eventually adapt to your fat loss workout plan.

The average person adapts to a workout after 4 to 6 exposures. This is due to the fact that your body does not like change so your body fights this by adapting to your workout.

As your body adapts….you get stronger…. your workout no longer feels challenging…your results begin to taper off.

To keep getting results and avoid a plateau you must find a way to force your body to change and apply new demands to your body.

So you look for ways to change up your workout plan – but…
are you adding variety with no clear purpose or plan?


“Why Can’t I Just Do The Same Exercises And Just Add More Weight?”

Take this approach and you will eventually hit a plateau for you are only focusing on changing 1 variable – and remember, your body is smart and will figure out a way to adapt.

Plus, each exercise has benefits and drawbacks – in order to balance the positives and negatives ALL variables must be tracked and changed accordingly – not just 1.


“Why Can’t I Change EVERY Single Workout – The More Variety, The Better My Results, Right?”

The best exercises are the best exercises. If you can do an exercise that gives you great results for 4 weeks – why only use it for one?

Your body needs repeated exposure to certain movements in order to improve. Therefore changing your workouts up too much removes the opportunity to get stronger in order to make progress.


How Do You Know If You Are Doing It Right?

Change up your workout too much – miss out on results.

Fail to change it up enough – hit a plateau.

Since there are many different approaches to designing an effective fat loss workout plan, there is no one Right answer. That being said, you can still check to see if you are on track or not by answering these 3 questions.

1. Are you cutting and pasting a handful of exercises together?
Maybe what you saw in a magazine, in the gym, online or just a collage of exercises that look good from a few different exercise programs.

2. Are you completing each workout each time striving to change up one or more variables to keep your body challenged?

3. Are the workouts you do trackable?

As you complete your workouts, are you able to make note of the variables changed and the progress you are making? Tracking your progress workout to workout is one of the fastest and easier ways to get results. Not only do you stay focused to get the most out of each and every workout, you have the information you need to make adjustments so you never hit that wall of Zero Results!


Take the guess workout out of your fat loss workout routine
and Get Results!

Need help?

Well Fit Yummy Mummy has it all mapped out for you – step by step, full body, progressively challenge resistance training workouts. 16 weeks worth of fat loss plans plus a bonus 12 weeks of more advanced workouts!

Not into the whole “ebook” thing?

For everyone who prefers follow along DVDs and especially those of you who have been on the waiting list for the Fit Yummy Mummy DVD Packages – good news is after a fulfillment fiasco in October, there are more available.

Right now I am just trying to get a final count on how many Basic and how many Deluxe packages are remaining. Quick recap - back in October when I first released the Fit Yummy Mummy DVD packages, our lovely fulfillment company failed to order enough and caused a tremendous delay for many who did order. After the orders were corrected, we now have packages left and need to move them out for we are in the process of changing fulfillment companies to avoid such frustrating situations again and to be able to deliver DVD orders promptly as promised.


Your Friend and Coach,
Holly Rigsby
Author of Fit Yummy Mummy


UPDATE FROM HOLLY:

I just received the final count on the remaining Fit Yummy Mummy DVDs! Fit Yummy Mummy DVD Packages

I've had so many inquiries regarding when I'd make the "Get Your Body Back" DVD Packages available again.

Great News!!!

I currently have 94 Basic DVD Packages and 147 Deluxe DVD Packages left in the warehouse. (this is as of Tues. November 17th at 8:03 pm EST)

Yes, there is a bit of urgency...

We are in the middle of switching fulfillment companies so here's your chance to grab what we have left in stock because I do not know how soon the new fulfillment company will have the next batch of DVD Packages available.

Hurry ~ grab your Fit Yummy Mummy DVD Packages before they are gone.

Don't Be A Quitter

I've missed more than 9,000 shots in my career. I've lost almost 300 games. 26 times I've been trusted to take the game winning shot and missed. I've failed over and over and over again in my life and that is why I succeed.

~Michael Jordan

Did you see this story? South Korean woman passes driver's exam on 950th try

Now, that's the epitome of perseverance.

If you've been unable to lose weight or maintain a weight loss in the past, don't give up. For many people, it takes more than one try before they can kick drugs, cigarettes or alcohol. Researchers are studying whether the same may be true for weight loss success.

The National Weight Control Registry, which was created in 1994, continues to track over 5,000 individuals who have lost significant amounts of weight and kept it off for long periods of time. One important finding from the study is that 91% of the participants had previous weight loss failures.

If you have made mistakes, there is always another chance for you. You may have a fresh start any moment you choose, for this thing we call "failure" is not the falling down, but the staying down.

~Mary Pickford

So don't consider it a failure. Think of it as priming the pump. Each attempt helps you discover what strategies work for you, how your body reacts to certain nutrition plans, what triggers you may have. All that will help bring you closer to having things "click" and succeeding. Don't give up.

Quit? You know, once I was thinking about quitting when I was diagnosed with brain, lung and testicular cancer, all at the same time. But with the love and support of my friends and family, I got back on the bike and I won the Tour de France five times in a row. But I'm sure you have a good reason to quit.

~Lance Armstrong in Dodgeball

Honoring Those Who Served

Collected Fitness Wisdom #12

Everything has a price and you simply have to pay it or you don't get the goods. A great body is no exception. It costs time, effort, lifestyle changes, commitment and yes, even a little money. If you're willing to pay these then the body of your dreams is yours, guaranteed. If you aren't then...

~Dax Moy


The mental side of weight loss is the most important aspect of losing weight. Your mind is what drives all of your decisions and your choices and, if it isn't in the right place, your choices won't be either.

~Paige Waehner


90% of fitness is just showing up. Even if I have the worst workout of my life it will still be better than the no workout I would have on my couch.

~Joshua Carter


Many women have been doing too many crunches which can actually shorten the hip flexors causing the pelvis to tilt forward actually creating the pooch that they are trying to get rid of. This is the same pooch you will see on women who do a ton of spinning classes or who run a lot which also shortens the hip flexors and tilts the hips forward creating a pooch.

~Rachel Cosgrove

.

Exercise Even More Important For Those Over 45

Way too many people think that exercise is for the young. Way too many people also think of exercise only as a means to a hot body.

We need to change our way of thinking.

The U.S. population is aging, getting fatter and more inactive. Contrary to popular belief, you don't get weak and frail because you get older. The truth is, people get weak and frail because they do nothing to maintain their muscle and bone fitness as they age.

Because our lives are so less physical than in previous generations, we must challenge our bodies through exercise to maintain our health and fitness.

Without regular exercise that includes strength training, we gradually become less fit as we get older. And, according to a report in the October 26th issue of Archives of Internal Medicine, that loss of fitness accelerates after age 45.

Research has shown that individuals with poor fitness levels have a higher risk of a variety of diseases and have a harder time functioning independently. However, compared to sedentary individuals, those who are physically active, don't smoke and maintain a healthy body composition have higher fitness levels throughout their adult lives.


<== Not Annie. :-)

Annie, my 93 year-old Body & Soul member is a great example. She lives alone and still drives. That's possible because she remained active throughout her life and she still lifts weights three times a week. She's had her share of medical problems but she gardens and is able to do all kinds of things around her house because she has maintained her fitness.

I have other members in their 60s and 70s who continue to golf, bowl and play other sports. I've even had a few who participated in the Senior Olympics. Aren't those types of activities more interesting and fun than sitting around watching TV or complaining about your aches and pains?

The bottom line is that regular exercise improves the quality of your life. Period. You can find a partial list of the many varied health benefits of exercise here ==> Exercise Benefits (Scroll down about half way through the post.)

It's never too late or too soon to start. Get moving.

Vote Today!

No, I'm not confused about the date. I realize that the election took place yesterday and I voted; did you?

Today you get to vote for the person you think deserves to win Holly Rigsby's Fit Yummy Mummy fall transformation contest.

I posted a workout video from Holly a few days ago. It's a "Halloween workout" but you can do it any time. If you missed it, you can find it here ==> Holly's 2009 Halloween Workout

I met Holly at a fitness conference a few months ago and she is the real deal. She's a very genuine person and her approach to effective workouts is very similar to mine.

Proof =================> :-)

(It annoys me when people try to pretend that they're best friends with everyone in the industry.)

Back to the business at hand. Holly gets results. Over 200 women took on this challenge and after a very difficult decision process, 9 finalists were chosen. Check out their transformations here ==> Fit Yummy Mummy Transformation Contest and vote.

Voting is open to anyone so feel free to send your family and friends to vote but please don't wait. Voting ends tomorrow, Thursday November 5th at midnight EST.

Go here to vote ==> Fit Yummy Mummy Transformation Contest

Ab Myths from Craig Ballantyne

I can't believe the number of people who still believe that doing hundreds of crunches is going to get them a six-pack. Heck, they'll be lucky if they end up not hurting their back.

Check out this article by Craig Ballantyne, CSCS, MS, and author of dozens of workouts in Men's Health magazine.

Ab Myths

Just got back from the gym where I saw 7 different people wasting their time on ineffective ab training.

And that's really sad. After all, almost everyone goes to the gym to get a flat stomach, but 90% of people are doing the wrong workouts and will never achieve their goals!

In fact, most people make these 3 ab workout mistakes...

Myth #1 - You Have to Do Hundreds of Crunches and Sit ups To Burn Fat and Get Flat Abs

If you rely on boring, back-breaking abdominal crunches and sit-ups to burn belly fat, you'll never lose the ugly belly fat covering
your abs.

TIP: To work your abs hard, use total-body abdominal exercises instead, such as stability ball rollouts and stability ball jackknives.

Myth #2 - In Just Four Easy Payments of $29.99, You Can Buy a Miracle-Working Six Pack Ab Machine From a Late-Night informercial

Ha! I wish one of those abdominal exercise contraptions worked half as good as the so-called "experts" say, but infomercial gadgets don't burn belly fat or flatten your abs (they only burn your money and flatten your wallet!).

TIP: To get more fat burning results in less workout time, use fat burning interval training three times per week for 20 minutes.

Myth #3 - You Have to do Ab Workouts Everyday to Get Six Pack Abs

Not true! In fact, one of the secrets of top fat loss trainers is to drop boring, repetitive ab exercises and replace them with total-body abdominal exercises you only need to do for a few minutes three times per week.

TIP: Use resistance in your ab exercises, such as cable crunches, using a weight that allows you to do 10-15 reps per set, and train your abs only twice per week.

For more ab training workouts and tips from Craig, visit: www.TurbulenceTraining.com

Back Off This Exercise

It always surprises me when I hear new members tell me they did Behind the Neck Pulldowns at their old gym. I stopped having clients perform that exercise years ago when a growing number of fitness pros concluded that it could cause rotator cuff and other injuries.

I'm cautious about issuing blanket statements that "exercise xyz is bad" because everyone and every body is different. However, another reason I have clients do Front Pulldowns is because they are more effective at working the lats (latissimus dorsi) than the other version.

I know a lot of people think that doing pulldowns toward your back makes your back muscles work harder but it's just the opposite.

Happy Halloween!

Holly Rigsby's Free Halloween Workout '09

Last year, she dressed as Olivia Newton John and incorporated pumpkins into her workout to the tune of "Let's Get Physical." This year Holly Rigsby, creator of Fit Yummy Mummy got costume suggestions from her FYM members.

Check out the video below to see what costume won. This is a great total body workout with minimal equipment necessary. Give it a try.



Fit Yummy Mummy Halloween Workout
A1 Squats
A2 Mountain Climbers
B1 One Leg Romanian Deadlift
B2 Row
C1 T-Ups
C2 WoodChops

I love to use supersets ~ A simple solution to your lack of workout time this holiday season. Follow this full body, fat loss workout with just a pair of dumbbells – repeat each superset 2-3 times to help you get in the fastest, most effective workouts this holiday season!

BONUS: It’s FUN – the real reason why we exercise.

Congratulations to the Costume Contest Winners!

Holly
Fit Yummy Mummy

Think "Swine Flu" is epidemic? Think again.

According to the CDC website, "Flu activity is increasing in the United States with most states reporting widespread influenza activity. So far, most flu is 2009 H1N1 flu (sometimes called "swine flu"). CDC expects both 2009 H1N1 flu and seasonal flu to cause illness, hospital stays and deaths this season."

So why did a 3-month long CBS investigation reveal that, based on tested samples, most people who have been diagnosed as "presumed" or "possible" cases of H1N1 (swine flu) didn't have it? In fact, according to the results of testing, the patients probably didn't even have seasonal flu.

Below is a 10 minute segment on the investigation's findings. At about 6:40 in, the host reports specific percentages of confirmed H1N1 cases from different states. They are amazingly low. Remember, these were not random samples; these were cases that doctors reported as likely cases of H1N1.

Does Your Body Really Burn Muscle When You Don't Eat Regularly?

I received this a few days ago via e-mail from Brad Pilon. It's a must read for anyone who wants to lose weight or might want to in the future. :-)

Brad is a proponent on intermittant fasting and has done extensive study of the research that exists regarding dieting. This is one of many myths that Brad has debunked.

Here's the e-mail...


It probably didn't start with the internet...it probably started waaaaay before we were all on-line.

But the myth that your body AUTOMATICALLY chooses to burn muscle when you don't eat just doesn't seem to want to die.

Is it purposeful scaremongering, or is it simply that so many of today's so called nutrition experts just don't bother to do enough background research and simply restate the same old tired myths over and over again?

I'd like to think it's the latter - and that they aren't lying to you on purpose.

But maybe I'm just being optimistic...

Either way, let's put this myth to bed.

The general theory goes like this:

When you diet your body has an overwhelming urge to 'eat' your muscles because muscle is calorically expensive.

But, if you do a quick review of pretty standard human physiology you find that muscle is NOT actually that 'calorically expensive'.

While your Lean Body Mass does burn around 10 calories per day per pound, the vast majority of this comes from your internal organs.

Skeletal muscle only burns about 5 Calories per pound per day. Your heart, liver, kidneys, intestines are calorie burning machines
that burn about 25 calories per pound per day.

So based on this argument of burning tissue that is calorically expensive you would expect your body to burn away heart and liver tissue waay before muscle.

Now the obvious argument is "But those are important organs!"

Well, now we are obviously changing the argument...which still doesn't make sense since FAT IS STORED AS A FUEL to be used when you are low on food

If we are going by level of importance you would still burn your body fat before you ever turned to burning muscle.

Bottom line, this idea is a myth. Probably started by bodybuilders trying their best to describe the weird things that happen to their bodies when they are trying to get
artificially lean, while on a boat load of steroids...but that's another story all together.

Besides, It's actually a bit of moot point because weight training while you are dieting will preserve your muscle mass no matter what.

Don't let them scare you into NOT getting results.

If you want to lose weight, find a comfortable way to eat less, and weight train.

Your friend,

Brad Pilon
www.Eat Stop Eat

Can't Get To the Gym? Try This Bodyweight Workout

A large number of local Twitter regulars are sick. This morning I saw a post by a woman (who is not sick) who wanted to go to her gym but was afraid because of what her 2 year old might pick up at the gym's daycare.

Don't be fooled into thinking that you need a bunch of equipment to get a good workout. If you want to keep up with your exercise program but are in the same boat as the above Tweep, here's a no-equipment home, outdoor or travel workout.

Prisoner Squats
Pushups (whatever kind you can do- regular, knee, incline)
Lying Hip Bridge
Plank to Pushup*
Prisoner Lunges (pick one- front, rear, stationary)
Spiderman Climbs

Do all 6 exercises with minimal rest between them. Base the number of repetitions on your current fitness level, with a maximum of 15 reps or 15 per side. Depending upon your weak areas and fitness level, you may be able to perform fewer reps of some of the exercises and more of others. That's O.K., just make sure you concentrate on good form and challenge yourself.

Rest 30-60 seconds as needed and repeat the circuit up to a total of 6 times.


*If Plank to Pushups are too difficult for you, substitute Bird Dogs or Inchworms.

Let me know what you think.
.

Double Your Pleasure With Group Workouts

O.K., maybe pleasure is the wrong word :-D but recent research has shown that exercising in a group can increase your endorphin level and double your pain tolerance compared to going it alone.

A study from the University of Oxford’s Institute of Cognitive and Evolutionary Anthropology published September 16th in Biology Letters found that Oxford rowers could tolerate twice as much pain exercising as a group than when they trained alone.


Twelve rowers participated in multiple tests. Each one rowed continuously for 45 minutes on a rowing ergometer- a gym machine that simulates rowing and that crews use to train indoors. Rowers exercised alone or in a "virtual boat" (8 rowers using ergometers side by side).


Pain thresholds were measured after each session. Researchers found that the rowers' pain threshold increased during both individual and group training. However, the increase was significantly higher after the group sessions.

If you're looking for a way to make your workouts more productive but "easier", try a fitness bootcamp. The energy and camaraderie can't be beat and group workouts come with built-in accountability and social support, both critical to your success.

Is Your Gym Preventing You From Dumping Fat?

Fitness centers have their own personalities. You may already know which facility in your area is known as the pick-up place, the muscle head gym, the bargain gym, etc.

To get fitness and weight loss results, your health club needs to be a place where you feel comfortable and supported. You also need a facility where you get knowledgeable advice and a well designed program.

Check out this interesting article by Chris Dwelle to see if your gym supports or impedes your fat loss progress.


5 Ways a Big Box Gym Prevents Your Fat Loss
by Chris Dwelle

I bet most of you didn't know that I used to be a fitness director in a "Big Box" gym for a few years. It was a learning experience to see what goes on behind the scenes of big fitness centers and how they succeed so well. For those of you that are unaware, a "Big Box" gym is your "mall-like" fitness center that opens up at a location complete with tons of exercise equipment, latest technology, hottest group classes, pool, and many more amenities. These facilities are typically built from the ground up and will have a "pre-membership" sale to drive customers into their doors. The facility is usually very nice, accommodating, and sometimes...very "busy"--meaning lots of 'stuff' going on (lighting, built in Starbucks or Subway, music, and Wi-fi capabilities).

But did you know that the Big Box gym actually prevents you from losing fat? Did you know that every time an LA Fitness or 24 Hour Fitness opens, their goal is to keep you from reaching your goal? Want to how? Here's a list of things that I have at some point or another dealt with directly.

Read the rest of the article here ==> 5 Ways a Big Box Gym Prevents Your Fat Loss

Eat All You Want And Still Lose Weight!

Even back in the old days, there were snake oil salesman peddling no-effort weight loss remedies.

As kids, on days when we were constantly asking for something to eat, my mom used to say, "Do you have a tapeworm?"

Well, believe it or not, people (especially women) used to ingest baby tapeworms to lose weight. Yuck.


The ad above is from the late 1800s and it's real. (I'm so glad the tapeworms they were selling were "sanitized". )

Although tapeworms do absorb partly digested food that you've eaten, they also consume the vitamins and minerals your body needs to function properly.

A few other drawbacks...they can multiply like crazy and spread throughout the body, causing serious damage to the tissues and organs. And, adult tapeworms can grow to 30-60 feet in length and can live up to 20 years.

It's scary what some people will do to avoid eating nutritiously and exercising.

All that being said, after rereading, I think I should market this blog post as an appetite suppressant.

Don't Tell Me You're Too Old

I have no patience with people telling me they're too old to exercise. It's just another excuse.

If you haven't exercised in years (or ever), of course, you don't want to go crazy but there's no reason that age itself should ever be an excuse to be sedentary.

Body & Soul's oldest member is 93. Annie comes in to exercise every Monday, Wednesday and Friday morning. I'd post her picture but I didn't ask her so I won't.

Three yeras ago, Ardell Lien, then 71, became the first heart and kidney recipient to solo circumnavigate the world. He sailed around the world by himself promoting organ transplants.

Barbra Streisand's Love Is The Answer CD recently entered The Billboard 200 at #1.

#1. Yes, Barbra Streisand's album is #1. Not Mariah Carey, not Jay-Z, not Paramore, not Pearl Jam, not Alice In Chains. Barbra Streisand.

You don't have to be a fan or like her music to appreciate the accomplishment.

Streisand is 67 years old. Bob Dylan had a #1 album on The Billboard 200 a week before he turned 68 and Neil Diamond also scored a #1 album when he was 67.

No one would have faulted Ardell for taking it easy as a 71 year old double transplant recipient.

The singers above could be sitting at home complaining about how unfair the record business is and hard it is for them to get air play nowadays. They could just sit home and count their money but they don't.

They all appreciate their talents and blessings and continue to use them. A functioning body is a blessing even if it's not functioning as well as you'd like. Appreciate what you've got and work to improve.

There's no such thing as "too old."

Fit Yummy Mummy DVDs - Deadline Extended to 9:00 PM Tonight

I just got the email below from Holly Rigsby. I thought 3:00 was a weird cutoff time but nobody asked me. :-) I'm glad Holly extended it.

So, Mickey, I was quickly made aware that a 3:00 pm EST deadline is not so realistic to people's schedules.

I have asked my website team to *Pretty Please* change the countdown clock and keep this site up long enough for everyone to have a true chance to grab their DVD package.

Folks now have some breathing room - extending their opportunity until **9:00 PM EST tonight**!

Check out Holly's system here ==> Fit Yummy Mummy DVDs

Are You Making This Workout Mistake? My Interview With Holly Rigsby

I had the pleaseure of interviewing Holly Rigsby, creator of Fit Yummy Mummy at a recent fitness conference. See what Holly considers the #1 mistake women make when starting an exercise program.




For those of you who can't work with me in Lancaster or for those who want to have the option of exercising at home with minimal equipment...

Decision day is here.

Will you keep doing what you've always done, and keep getting the results you've been getting?

Or...

...Will you choose to follow a proven formula that guarantees your success?

Today is your absolute LAST chance to get the huge discount on Holly's Fit Yummy Mummy DVD Set that is literally a done-for-you, follow along fat loss solution.

You can see exactly what I mean here ==> Fit Yummy Mummy DVDs

I've said many times that I think the reason so many people fail at their goals is that they don't have a solid, well designed plan.

When it comes to fat loss or getting in shape, they piece together a fitness routine, without professional help, willy nilly from magazines or the internet.

They probably end up doing the exercises incorrectly. They don't realize that some exercises are far better than others for fat loss or that exercises should be done in a certain order for maximum effectiveness, etc.

They don't have a plan OR they have one they can't follow.

That's why Holly's DVDs are the perfect fat loss solution.

She teaches you exactly how to do everything in the "Learn It" section on each DVD and then coaches you through the entire workout in the "Do It" section of each DVD.

It's paint-by-numbers simple fat loss.

Holly's workouts are short and effective. You can get the body you want without spending hours exercising.

There are other good workout programs out there but if you're not an experienced exerciser, trying to replicate exercises from directions and still phots in an ebook can be challenging.

Holly's DVDs take away the guesswork. You don't have to wonder if you're doing something correctly or at the proper speed; you just follow along.

But you can only save big if you order before 3:00 PM EST today (Friday, October 9th)! EDIT: Holly just extended the deadline 6 hours, until 9:00 PM EST.

Get the details here ==> Fit Yummy Mummy DVDs

Holly has included over $250 worth of tools and resources guaranteed to get you back into your skinny jeans, but only if you order today!

What's your decision?

Why You Aren't Getting Results - Top 10 Gym Mistakes

I couldn't have said it better myself so I won't. :-) If you're not getting maximum results from your exercise program, check out this excellent article from Coach Robert dos Remedios.

Top 10 things I see most people do wrong in Gyms today by Robert dos Remedios

Results Guaranteed With These Workout DVDs

I just heard from Moms Fat Loss Expert, Holly Rigsby, and the response she's gotten from her free videos (which I wrote about here) has been "inCREDible!" It sounds like she's got lots of women clamoring for her new DVDs. Well, everyone's in luck because they're now available.

As I said on Sunday, if you're not a mom, don't get hung up that. Holly's programs are for any woman who wants short, no-fluff workouts that get results. And, they can be done with minimal equipment so you can easily do them at home.

Holly authored the very successful Fit Yummy Mummy ebook and has a thriving fat loss community. Thousands of women have gotten great results following her program.

So why create these DVDs? This is what Holly shared with me...

"While thousands of moms have followed my Fit Yummy Mummy program and gotten great results, I've found that a LOT of women don't receive the results they're looking for because they fall short in three areas during their workouts:

1. They don't work out at the intensity necessary to make their body improve.

2. They don't follow the proper workout design and maintain the pace of the workouts that I or other fitness experts prescribe in their programs.

3. They simply don't understand how to do the exercises by simply looking at a picture in an e-book.

My revelation was this: many women *need* to have a follow along workout they can watch to achieve the results they want from their workouts.

Only by actually seeing how to do the exercises and follow the workout exactly as it was designed do these women get the results that they're looking for."

Holly's right. A fitness and nutrition plan is only as good as the knowledge of the person following it. In other words, someone who thinks that 100 calorie snack packs are a good way to reduce calories and who does her exercises incorrectly using 2 pound pink dumbbells will get drastically different results than someone who ditches the processed junk food, eats more fruits and veggies, knows correct exercise form and challenges herself in her workouts. Sorry for the run-on sentence; the nuns would be appalled. :-)

Anyway, back to the topic at hand...

All that being said, in most cases, it's not your fault. You're trying to follow the plan but you don't know what you don't know.

However, if you're ready to for a plan where you get the guidance you need to succeed, you're in luck! Holly's DVDs will show you exactly how to do your workouts to get maximum results.

Her workouts have been featured in magazines like Women’s Health and Oxygen, and endorsed by the world’s top personal trainers and fat loss experts, including Craig Ballantyne, Joel Marion, and Mike Geary.

Holly's new Fit Yummy Mummy DVD Set has her patented "Learn It" and "Do It" sections so you'll never have to wonder if your workouts will give you the results you're looking for.

Each DVD has two of her best Fit Yummy Mummy Workouts, each complete with it's own "Learn It" and "Do It" Section...plus if you take advantage of her special offer, she's also throwing in ready to use workout logs to guarantee you get the results you want. Anyone who knows me knows that I'm a BIG proponent of tracking your workouts. Studies have consistently shown that people who record their workouts get better results.

Click here for more information ==> Fit Yummy Mummy DVDs

Holly is offering a huge kick off discount on her new Fit Yummy Mummy Workout DVDs but it's only available until Friday, October 9th at 3:00 PM EST.

If you're ready to start losing those unwanted inches and fit back into your skinny jeans, I highly recommend you check out this program.

Holly offers a full 60 days to try out the Fit Yummy Mummy Get Your Body Back workout videos and fat loss system so it's entirely risk-free.

So what have you got to lose besides excess inches?

Check it out here ==> Fit Yummy Mummy DVDs

P.S. Hurry! If you order Holly's DVDs before Friday, October 9th at 3:00 PM EST, you'll also get her entire Yummy Mummy Makeover Series and 5 other bonuses worth over $250. EDIT: Holly has extended the deadline 6 hours, until 9:00 PM EST.

Dr. Oz Does Zumba

A few days ago on his new TV show, Dr. Oz featured Zumba and talked about the benefits.

If you're not familiar with this exercise sensation, here's a description:

Zumba fuses hypnotic musical rhythms and tantalizing moves to create a dynamic workout. It’s an absolute blast in one exhilarating hour of calorie-burning, heart-racing, muscle-pumping, body-energizing movements. Fast and slow rhythms are combined to tone and sculpt your body while burning fat. Add some Latin flavor and international zest and you’ve got…ZUMBA!

Body & Soul Fitness Studio offers Zumba to both members and non-members:

Monday class 6:00 - 7:00 PM

Thursday class 6:00 - 7:00 PM

One session per week for 6 weeks: $48 for non-members
Two sessions per week: $85.

Classes fill up fast. If you're interested, call Mickey at (717) 509-7777 now. Or, if you'd be interested in a daytime class, please let me know.

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

Plenty of free parking.

Free Workout Videos From Holly Rigsby

Holly Rigsby and me at a recent fitness conference

Holly is a real sweetie and she is giving away 2 free workout and meal planning videos. Holly is the creator of "Fit Yummy Mummy" and she specializes in getting moms back into shape. If you're not a mom DO NOT hesitate to check out these videos. Try the workouts yourself; they're great.

Get the videos here ==> Free Videos

Holly designs programs very similarly to how I do. She concentrates on compound exercises that work multiple muscles and burn lots of fat. Her workouts are short but challenging and they get results.

I'm not sure how much longer this page will be accessible so go here to take a look ==> Free Videos

It's World Vegetarian Day - Save Big On Easy Veggie Meal Plans

About 2 months ago, Craig Ballantyne, creator of Turbulence Training, and Kardena Pauza launched Easy Veggie Meal Plans. I sent out an e-mail to my list to let them know they could download some free meal plans courtesy of Craig and Kardena, and was surprised at the amount of interest.

Anyway, today is "World Vegetarian Day" and it marks the start of Vegetarian Month.

To celebrate, Craig and Kardena are having a very limited time 50% Off Sale on the Easy Veggie Meal Plans.

You can check it out here ==> Easy Veggie Meal Plans.

If you're interested in losing weight, you should take a look at this program. Kardena herself lost weight when she switched to a vegetarian lifestyle (you can see the photo on the website) and this is what one of one her Easy Veggie Meal Plan customers had to say...

"I have 2 little kids, but thanks to Kardena I weigh almost the same weight as I did on her wedding day which was over 8 years ago. I am SO EXCITED! Since going on the Easy Veggie Meal Plans I've lost over 13 pounds of fat. The last 10-15 pounds is always the hardest to get off as you know, but I've done it!"

Jeegisha, Irvine, California

If you're interested, please hurry, the half-price Easy Veggie Meal Plans celebration discount ends Friday, October 2nd at 11:59 PM.

Click here to get started => Easy Veggie Meal Plans.

Collected Fitness Wisdom #11

The NUMBER ONE principle in exercise physiology 101 is the Overload Principle. Simply stated, this principle tells us that in order to elicit change on our bodies we must OVERLOAD it or go beyond what we normally do.In other words GET OUT OF YOUR COMFORT ZONE! Without this type of overload, there IS NO CHANGE.

~Robert dos Remedios


Find mentors, and stick to them. Sometimes the grass on the only side is brown. If you find people in your life or in education that inspire you, stay for a while. Stop bouncing from place to place trying to find the exact answer you are looking for. Here is a big tip – you don’t know what that answer is or else you wouldn’t be looking anyway. This isn’t about guru, it’s about trust. Trust that your time will be valued and respected. Only when they break that for you do you move on.

~Leigh Peele


When you have a destination set, the path will reveal itself. So goals like “I want to drop a few pounds” are bullsh^t, and not really a goal at all. Wishy washy crap like that will never lead to success. Make it real: X pounds, X inches, X dress sizes – whatever. Set it and get it.

~Joshua Carter


In the quest for a certain number of calories, many people end up choosing their food based on the number of cals rather than the quality of the food. And in efforts to stick to a specific caloric goal, the quality nutrition is often left by the wayside. One hundred calorie processed snack packs win out over fresh fruit and raw nuts. In the mind of a calorie counter, if the tally marks accumulated by a "healthy snack" are far and above the numbers on a processed food, then the processed food will always win the battle.

What kind of bass-ackward way of thinking is that? Yeah, fruit has more sugar than those artificially sweetened energy bars… but it’s natural sugar in natural amounts, versus a fake food filled with fake sugar (and just because it is void of calories doesn’t mean that the fake sugar is great for your health!). Sure, nuts are high in fat while that processed snack is able to report lower calories because it has very little fat… But the fat in raw nuts is an essential source of energy for your body while the processed snack is most likely void of any nutritional value!

~Kim Ball


Simply put, if you don't know EXACTLY what "getting in shape" "losing some weight" or "toning up" means to you, then you're never going to achieve any of these things, let alone stay that way.

~Dax Moy

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Reduce Your Risk of Disease With 4 Simple Habits

Anyone remember the old Outer Limits show? Here's a play on the opening...

Do attempt to control your life.

You control your weight.

You control your behaviors.

You control your diet.

You control your health.

O.K., well maybe you don't control your health completely but you can reduce your risk of developing a chronic condition such as cardiovascular disease, diabetes, or cancer by 78% through 4 simple habits. Here they are, in order of importance:

1. Maintain a BMI (body mass index) below 30. I have issues with using BMI (it's not always an accurate measurement of a healthy weight with some people) but the bottom line here is to dump excess body fat.

2. Don't smoke.

3. Exercise a total of at least 3 1/2 hours per week. (That's only 30 minutes a day.)

4. Follow a diet high in fruits, vegetables, and whole-grain breads and limit your meat intake.

As reported in August's Archives of Internal Medicine, starting in the mid-1990s researchers analyzed the health, lifestyles, and diet of 23,513 German adults 35 to 65 years old. They found that those who had more healthy habits were much less likely to get diseases such as cancer, diabetes, and heart disease.

Researchers recorded and analyzed each person's height and body weight, food frequency, disease background, and how closely they followed the 4 healthy lifestyle habits over the 8 year study period.

After adjusting for risk factors that might have influenced the development of disease, researchers found that study participants who followed all four healthy habits had a 78% lower risk of developing a chronic condition such as diabetes, cardiovascular disease, or cancer compared to those who followed none of the habits.

Obviously, the best course of action is to incorporate all 4 healthy habits into your lifestyle. However, the study also showed that there was benefit from following just 3 of the rules and even some health benefits from following just 2 or 1.

So, if you need to, start small. Concentrate on 1 of the 4. When you've made that part of your lifestyle, start working on another. You'll feel better, look better and you'll reduce your risk of chronic disease.

Cardio Is A Waste of Time for Fat Loss by Craig Ballantyne

While I'm on vacation I have an excellent article for you from Craig Ballantyne. If you're a member, client or regular reader of this blog, you know my opinion about using steady state cardio for fat loss.

It's hard for me to believe that there are still people who think jogging or walking is the best way to dump body fat. In fact, just the other day someone questioned Craig about it on Facebook. Long boring cardio? Fugetaboutit. Read why below...


Cardio Is A Waste of Time for Fat Loss
By Craig Ballantyne, CSCS, MS
www.TurbulenceTraining.com


While the mainstream fitness media still insists that aerobic exercise is a great way to lose weight, Turbulence Training users know that interval training is the better way to burn body fat.

Still not convinced?

A recent study published by the North American Association for the Study of Obesity, subjects aged 40 to 75 were instructed to do 60 minutes of aerobic exercise per day for 6 days per week for an entire year.

Given the amount of exercise, you'd expect weight losses of 20, 30 pounds, or more, right?

Well, the surprise findings showed the average fat loss for female subjects was only 4 pounds for the entire year, while men lost 6.6 pounds of fat over the year. That's over 300 hours of aerobic exercise just to lose a measly 6 pounds of blubber. Not time well spent, in my opinion.

So what's the better way? Stick with Turbulence Training, using interval training and strength training to get better bodysculpting results. With intervals, you'll achieve more fat burning results in less workout time.

The next time you are out exercising, perform a session of interval training. If you are walking or running outside, find an incline that can challenge you for 60 seconds, then walk down for 60-120 seconds, and repeat up to 6 times.

If you walk or run on a treadmill, adjust the incline or speed to safely increase the challenge for 60 seconds, then return to the normal pace for 60-120 seconds, and repeat up to 6 times.

You can also use a rowing machine, bicycle or stationary bike, or even an elliptical machine to do intervals.

But whatever you do, stay away from boring, ineffective cardio exercise workouts and stick with Turbulence Training for your fat burning program.

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 Turbulence Training for Fat Loss

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