Sunday, November 29, 2009

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

Friday, November 27, 2009

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.

Friday, November 20, 2009

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.

Thursday, November 19, 2009

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

Monday, November 16, 2009

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


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.

Thursday, November 12, 2009

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

Sunday, November 8, 2009

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


Friday, November 6, 2009

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.

Wednesday, November 4, 2009

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

Tuesday, November 3, 2009

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:

Sunday, November 1, 2009

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.