Wednesday, October 28, 2009

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!

Fit Yummy Mummy

Monday, October 26, 2009

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.

Saturday, October 24, 2009

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 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

Thursday, October 22, 2009

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.

Tuesday, October 20, 2009

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.

Sunday, October 18, 2009

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

Thursday, October 15, 2009

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". Smileys)

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.

Wednesday, October 14, 2009

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."

Friday, October 9, 2009

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

Thursday, October 8, 2009

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?


...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

Tuesday, October 6, 2009

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" 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.

Monday, October 5, 2009

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.

Sunday, October 4, 2009

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

Thursday, October 1, 2009

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.