Friday, December 31, 2010

Getting Our Priorities Straight

Recently one of my Twitter friends wrote a blog post about body image, diet and health. I totally understand her frustration and I agree with her to a point but I have some frustrations of my own, and I tried to comment on her post. Unfortunately, it's one of those sites that don't believe in paragraphs which makes for tough reading, plus it cut off much of my post (without telling me there was a word limit).

Anyway, you can read Brenda's article here Pretty in or Pretty Out?, then come back and read my response below.

Great post, Brenda! Now if you could get the rest of the country thinking that way. Regular exercisers who are overweight have lower risk factors for disease than sedentary stick people.

I totally agree about the bombardment of media images and their detrimental effect on us. That said, it's frustrating that so many people focus only on appearance when it comes to exercise.

I've been fighting this battle for 15 years now. The brochure for my gym says, "At Body & Soul Fitness Studio, the emphasis is on exercise as a means to improve the quality of your life." But which of my blog posts do you think get more attention- something on fat loss or something about the health benefits of physical activity?

Unfortunately, that mentality often continues even after someone sees tangible benefits from exercise. I've had women tell me they feel better since starting to work out, they're stronger, they don't get as winded, they're less stressed, their blood pressure is down, their energy is up, they sleep better, their back hurts less or not at all, they’re more patient with their kids, etc., etc., etc. and then too often comes the but. But "I haven’t lost any / much weight."

I don’t think most people in this country appreciate their health until they lose it. Sadly, too many Americans would rather take pills for diabetes or high blood pressure than make the effort to clean up their nutrition and exercise. Of course, we all know stories of someone who never smoked getting lung cancer or some healthy, active person having heart problems but most of the leading causes of death are at least partially related to our lifestyle choices. In fact, according to a study in the Journal of the American Medical Association, the nine leading causes of death were strongly related to lifestyle choices: “what we put into our bodies and what we do with our bodies.”

Let me just end by saying that I’m certainly not opposed to anyone deciding to drop excess body fat, it’s a smart and healthy thing to do. I simply wish that people would start focusing on living a healthy lifestyle rather than obsessing over a number on the scale. As Jack Dixon says, "If you focus on results, you will never change. But if you focus on change, you'll get results."


Thursday, December 30, 2010

7 Keys To Finding The Right Boot Camp For You

Yesterday, I wrote about the many benefits of fitness boot camps. There's also been a lot of buzz lately about boot camps being one of the hot trends of 2011 so I expect to see just about every gym and trainer starting a boot camp. I obviously think this style of training is a great option for people; that's why I started No Pink Dumbbells Boot Camp a year and a half ago.

I'm glad boot camp training is becoming more popular but if you're interested in getting started, it's important to know that all boot camps are not created equal. 

What to look for in a boot camp:

1. An experienced and knowledgeable instructor. A good workout program (in the gym or in boot camp) involves more than just throwing together a bunch of tough exercises or running, running and more running.

It's easy to just run people into the ground and that's what a lot of boot camps seem to do. Unfortunately, many exercisers think that if they're not totally exhausted at the end of a workout it wasn't hard enough, which makes it easier for these types of camps to exist.

2. Make sure the instructor conducts a proper warmup and cooldown. Your warmup should include movements similar to the exercises you'll be performing, not just jogging around the park or 5-10 minutes or using some cardio equipment.

3. How many people are in the camp? If there are 30-40 people exercising along side of you, how much attention will you get?

There's a reason why I describe my boot camp as group personal training. It's extremely rare to have 15 or more people in a training session and boot camp is not my workout time. I'm watching my campers; making sure they're doing the exercises correctly, encouraging them, suggesting heavier or lighter weights, giving them easier or harder versions of exercises, etc. Which leads up to...

4. Does the trainer give variations of exercises or optional exercises to those who aren't yet capable of performing certain moves? You're much better off doing easier exercises with good form than trying to do a harder exercise poorly. If you focus on good form at whatever level you're currently at, you will get stronger and be able to progress to more challenging moves safely.

5. Any good workout includes a strength component. Whether your goal is fat loss, general good health, stronger bones, aging independently, disease prevention, etc., strength training is a must. Running and doing hundreds of jumping jacks and crunch variations does not make a good workout, regardless of how breathless you get.

6. Find an instructor who challenges you but never encourages you to work through pain or injury.

7. Do you feel welcome? If you try out a boot camp and the other members aren't welcoming, think twice about signing up. A main advantage of group training is the camaraderie and encouragement of the group. If people are cliquish or act superior, find another camp.

If you want to learn more about my boot camp, please visit

New to boot camp training? Mention this blog post and get one week free.


Wednesday, December 29, 2010

What's So Great About Fitness Boot Camps?

There's a lot of buzz lately about fitness boot camps and you may be wondering if joining one would be right for you.

So, what's so great about boot camps?

* Motivation. Exercising in a group is more fun and more motivating. It's human nature; you push yourself harder when everyone else is pushing themselves, too.

* Variety. Are you tired of the same old boring cardio and strength training routines? At many boot camps, you never know what you're going to get from one day to the next (besides a great workout). You may end up doing a circuit, a challenge workout, an all-bodyweight routine, a partner workout, etc.  

* Accountability. If you're someone who has a hard time getting your workouts in each week, a set schedule and accountability may be just what you need.

* Savings. You get the instructional benefits of personal training, along with the support and camaraderie of the group at a fraction of the cost of one-on-one personal training.  

* Efficiency. No need to spend mindless hours on the treadmill or elliptical. You'll get a whole body strength and cardio workout in each boot camp training session. The workouts are done for you; no need to think about or research what exercises you should do, what type of training will get you the best results, etc.

If you're looking for a fun and challenging way to get results, spice up  your boring routine, or push yourself to a new level of fitness, try a  fitness boot camp.

If you're near Lancaster, PA, you can get more details on my fitness boot camp at 


Monday, December 27, 2010

Get In Great Shape And Win Money!

Would you like to transform your body like these folks?

If so, it's time to sign up for the 10th Turbulence Training Transformation Contest. The 9th TTT Contest, that just ended recently, featured 2 RECORD BREAKING fat loss performances.

If you haven't seen the results of previous Turbulence Training contests, go here ==> Turbulence Training Transformation Contest Finalists

By signing up, you can not only drop fat but you have the chance to win $1000.

These are the four divisions...
  • Men Under 40
  • Women Under 40
  • Men Over 40
  • Women Over 40
    ...and each division will reward the following prizes:
    • 1st Place Grand Prize - $1000 plus a 3-Year Platinum TT Membership
    • 2nd Place - $500 plus a 2-Year Platinum TT Membership
    • 3rd Place - $250 plus a 1-Year Platinum TT Membership

    Here`s the contest rules page ==> TTT Contest Rules

    Sunday, December 26, 2010

    Get 2011 Started Off Right!

    Let's get this year started off right! Eat your pork and sauerkraut for good luck on the 1st and then join us the next day for a group training session at Body & Soul.

    Everyone is invited. Exercises will be adapted or substituted, as necessary.

    I promise not to have the door open during the workout.  ;-)

    So that there's accountability...

    $15 by December 31st
    $20 on January 2nd

    Here are the details...

    Sunday, January 2nd at 10:30 AM

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

    Plenty of free parking.

    Friday, December 24, 2010

    Tuesday, December 21, 2010

    Transform Your Body With Turbulence Training

    Craig Ballantyne has announced the finalists in the 9th Turbulence Training Transformation Contest.

    You've got to check out these results! Here are just 2 of them...

    You can go here, see the rest of the contestants and vote for the winners ==> 9th TT Transformation Contest Voting

    And Craig has even bigger news...

    "The 2010 TT Workout 50% Off Sale" Starts today and runs until the end of Wednesday, December 22nd.

    All of his 2010 monthly workouts, which regularly sell for $29.95, have been reduced to only $9.95!

    Even better? He's offering ALL of his 2010 monthly workouts PLUS his not-for-sale-anywhere-else ""TT Clash of the Titans" program for only $97! (Ladies, don't be intimidated by some of the workout names; these workouts are suitable for women and men.)

    Here's a complete list of every 2010 monthly workout and you'll get every one for just $97...

    1) Turbulence Training 2K10 (the hottest trends of 2009 all in one)
    2) TT Beginner Total Torso Training (best beginner program)
    3) TT Transformation (Spin-off of Buff Dudes-Hot Chicks manual)
    4) TT Adrenaline (The program that DOES out-train a bad diet?)
    5) TT Big 6 Circuit (Improved version of legendary Big 5 program)
    6) TT Bootcamp 2K10 (features 6 bootcamp style workouts)
    7) TT Booty for Wife (12-week booty program!)
    8] TT Addiction (you'll get hooked on this challenge workout)
    9) TT Hardcore 2K10 (the 2006 classic has been updated)
    10) TT Bodyweight Cardio 3 (NO-equipment workouts to replace intervals)
    11) TT Bodyweight Bodybuilding 2 (advanced bodyweight training)
    12) TT for Meatheads V (instant classic)
    13) TT Dumbbell Depletion (20 minute workout)
    14) TT Meatheads 4x4 (shorter Meathead-style workouts)
    15) TT Resistance Evil (most extreme TT workout EVER)
    16) TT Meatheads Bench Press (add 25 pounds to your bench in 4 weeks)
    17) TT Clash of the Titans - Not available for individual purchase ANYWHERE else!

    Talk about variety! Bodyweight strength workouts, quickie workouts, boot camp workouts, circuit workouts, bodyweight cardio workouts, challenge workouts and even a workout to get a better booty! You'll get well over a year's worth of great fat loss workouts.

    Check it out here ==> The Complete 2010 TT Package

    Treat yourself this holiday season (to something healthy!) and start the New Year off right. Pick up your Complete Turbulence Training 2010 Workout Package today!

    If you're not ready to take the plunge for the entire 2010 package, do yourself a favor and pick up 1 or 2 monthly programs for just $9.95 each. That's way less than you'd pay a personal trainer - even an online trainer.

    The Complete 2010 TT Package

    Remember, this offer is only good until midnight EST Wednesday, December 22nd.

    You can use any TT program to enter the 10th TT Transformation Contest and you can sign up for that starting Sunday, December 26th. Yep, the day after Christmas.

    Sunday, December 19, 2010

    Thursday, December 16, 2010

    How USA Today Got It Wrong (And What They Got Right)

    I just came across an article from USA Today about 2011 Fitness Trends ==> Boot camp, strength training will top 2011 fitness trends

    What they got right...

    • "everyone from teenagers to the elderly should be strength training"
    • "Boot-camp workouts, strength training and core exercises are among this year's top 20 trends."
    • Regarding boot camp workouts: "These structured, high-intensity workouts, modeled after military-style training, include cardiovascular, strength, endurance and flexibility exercises." 

    What they got wrong...

    • Regarding boot camp workouts: "Expect the workout to be led by a drill sergeant who has little to no patience for people lagging behind."

    Someone didn't do their homework. There ARE boot camps run that way, some led by former military members and there's nothing wrong with that. They cater to those who are looking for a certain kind of atmosphere and are most likely more physically active than the average American. However, the majority of fitness boot camps are not like that.

    My boot camp, No Pink Dumbbells, has members in their teens up to the late 50s but it's far less about age than the desire to challenge yourself and improve.  My regular boot campers could put people half their age to shame, not because they came in fit but because they worked at it and persevered. 

    Yes, it's a tough workout; it's supposed to be! But it's tough at YOUR level. The best boot camp instructors can adapt an exercise if it's too tough or offer a substitute. As you get stronger, you'll challenge yourself at your new level of fitness. That's how you get the body you want.

    • "some fitness professionals now use such novelties as kettlebells and stability balls."

    Stability balls and kettlebells are not novelties. Kettlebells originated in Russia and have been around since the 1700s. Stability balls (also known as "Swiss balls”, "physio balls”, “fitness balls”, "resistance balls", "exercise balls", etc.) have been around at least since the 1960s, originally used primarily in rehabilitation settings.

    The Shake Weight is a novelty. 

    Vibrator Belts are a novelty.

    The Hawaii chair is a novelty. (If you haven't seen it demonstrated on "Ellen", you need to check out this video. You'll definitely burn a few calories laughing.)

    All the electronic muscle stimulators are novelties...

    as are the myriad of ab gadgets...

    but kettlebells and stability balls are definitely not novelties.

    Monday, December 13, 2010

    Fitness Gift Suggestions For The Holidays, Part 2

    In yesterday's post, I wrote about personal training, the GymBoss interval timer, the TRX Suspension Trainer, and fitness boot camps. Here are a few more gift suggestions for the fitness enthusiast in your life.

    If your budget is tight, you can also find last year's recommendations, all for less than $30 here ==> Holiday Gifts For Your Favorite Fitness Buff

    Gym Membership

    If you know what someone is looking for in a fitness center, you could get them a membership or take care of their enrollment fee. Be careful though because this option can be tricky too. If the intended receiver hates crowds, don't sign them up for a gym with thousands of members. If the gift is for a woman who is intimidated by muscleheads, don't enroll her at the place where all the bodybuilders lift. If she'd prefer a women-only facility and lives or works in Lancaster, check out Body & Soul Fitness Studio.

    Ironmaster Quick Lock Adjustable Dumbbell System

    If you are buying for someone who wants to work out at home and doesn't have the space or the resources for a fully equipped dumbbells rack, consider the Ironmaster Quick Lock Adjustable Dumbbell System. It adjusts from 5-75 pounds, in 2 1/2 lb increments, and gets glowing reviews.

    These adjustable dumbbells are not cheap but I hesitate to recommend other brands due to numerous complaints about them coming apart. Safety is paramount when you're lifting weighted objects over your body.

    Ironmaster 75 lb Quick Lock Adjustable Dumbbell System

     Turbulence Training

    Looking for an exercise program for someone who wants to exercise at home, needs some guidance and doesn't have hours to spend exercising? Check out Craig Ballntyne's Turbulence Training.

    Turbulence Training spells it out, workout by workout, exercise by exercise, set by set, and rep by rep, for a full 16-weeks of advanced fat loss workouts. Plus, the program also includes additional beginner workouts that will help any newcomer get started on their fat loss plan.

    Craig is a fat-loss expert and has his fat-burning workouts have been published in national magazines such as Men's Health, Women's Health, Oxygen, Prevention and Men's Fitness, along with online newsletters EarlyToRise and Total Health Breakthroughs. You've probably come across his videos on YouTube and Men's Health, as well.

    Turbulence Training workouts are so much more efficient and effective than what the majority of people are doing. Craig's fat loss philosophy is backed up by research, including his cardio workouts that are far superior to the common long, slow cardio workouts that too many people are doing (unsuccessfully, I might add).

    Read more here ==> Turbulence Training


    Sunday, December 12, 2010

    Fitness Gift Suggestions For The Holidays, Part 1

    In past years, I've recommended gifts for fitness buffs, almost all of which cost less than $30. You can find last year's post here ==> Holiday Gifts For Your Favorite Fitness Buff

    This year, my recommendations run the price gamut.

    A fitness gift is a great option for someone who already works out or for someone who has expressed interest in getting started. However, giving such a gift to someone because YOU want them to exercise is a bad idea.

    That being said, let's get started.

    I'm still a huge fan of the GymBoss.

    GymBoss Interval Timer

    I'm not usually not one of those people who gets off on gadgets but I love my GymBoss. Interval training is a great form of exercise and the GymBoss is an inexpensive and convenient way to keep track of your intervals.

    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 set it for 1 time or 2 different times. For example, you can program it to beep every 30 seconds if you're doing a bodyweight circuit or you can program it for a 30 second work and 60 second recovery (or any combination of times) for other cardio intervals. There is also a handy clip and it comes in hot pink, silver, black or camouflage.

    You can get a GymBoss here.

    Personal Training

    Personal training is a great gift for the beginner or the experienced exerciser.

    The safest and most effective way for a novice to get started is to have a program designed specifically for them and to learn to do the exercises correctly from a qualified professional.

    Experienced exercisers often get into a rut of doing the same things over and over. A new workout routine can not only eliminate mental boredom but can also jump start their fitness results. Our bodies adapt to doing the same program over and over so it's important to change workout routines every 4-6 weeks for best results.

    Personal training will generally run around $35-$100 per one-hour session, with most trainers offering discounts for multiple sessions. Half-hour sessions are also usually available.

    If you're in Lancaster, you can call me at (717) 509-7777 for more information and to pick up gift certificates. I train both women and men. 

    Small Group Training

    If your fitness enthusiast enjoys exercising with others, small group training is a great option. You get the instructional benefits of personal training along with the support and camaraderie of a group.

    At Body & Soul, I offer No Pink Dumbbells Fitness Boot Camp. This program is designed for women and men who want to get fit but don’t want to spend hours a day exercising. The training sessions are challenging but are adapted for the fitness level of the participants.

    You can get more details at

    TRX® Training System

    Suspension training is the latest trend in fitness. Notice I said trend, not fad. The TRX is a portable workout system that allows the user to use his/her own body weight to perform a variety of strength, flexibility, endurance and balance exercises.

    TRX Suspension Training:Deck the home gym
    You may have seen it on The Biggest Loser or in stories about quarterback, Drew Breees', workout program.

    The TRX provides a great total body workout for athletes, beginners, military personnel and fitness enthusiasts. The package comes with everything you need to get started: a ceiling or wall anchor, the adjustable straps, training tips and a comprehensive full body workout that can be adapted as your fitness improves.

    You can save 20% and get free shipping if you purchase tonight (Sunday 12-12-10) by 11:59 PM, PT which is 2:59 AM Eastern time.

    Edited to add: Check out the graphic above; it looks like they lowered the discount but are still offering free shipping until the 16th.

    Check back tomorrow for part 2.

    Friday, December 10, 2010

    Collected Fitness Wisdom #28

    Strategy trumps willpower. Studies show that willpower is actually in limited supply. Meaning, resist the cookie now, it might be hard to resist it later. Therefore, I believe it is more important to build in good strategies. For example, if you eat ice cream every night, rather than trying to "be good" and resist it, simply remove it from the house. If you consistently visit the vending machine because you don't have time to go to lunch, your strategy would be to pack your lunch the night before and bring it with you.

    ~Valerie Waters

    As a fitness professional, I have heard every excuse in the book why someone chooses not to exercise: Not enough time, too busy, the gym is too crowded, the gym is too far away, I have other stuff to do, it's too hot outside, it's too cold outside, I forgot my sneakers, I don't have my workout clothes with me. And the list goes on and on. And you wonder why we're so fat and obese as a society.

    ~ Scott Colby

    Do people think there are invisible fat sucking trolls living beneath the treadmills? Well I have looked and let me assure you there are not.

    If people spent 1/4 the time doing exercises like squats and deadlifts as they did on the damn treadmill they would be leaner, stronger and (last but not least) healthier. Plus they would be out of the gym in a fraction of the time.

    ~Joshua Carter

    Now upon hearing the idea that you've got add muscle to your body to ensure the maximum fat burning environment, a lot of people, women especially, start thinking, "But I don't want to get bigger, I want to lose weight!"  But this is such a shame, because it's very unlikely to happen, and countless women are losing out on
    these fat burning benefits because of it.

    ~Rob Poulos


    Wednesday, December 8, 2010

    Holiday Home Workout Options

    Since I own a gym, I'm partial to gym workouts most of the time. At home, people (especially women) often have too many distractions. Also, fitness centers generally have a lot more options so you don't get mentally and/or physically bored.

    That said, there are definite benefits to home workouts, especially during the holidays. Home workouts are one way to ditch the all-or-nothing mentality that I wrote about in my last post. You don't need to spend hours exercising to get results; you just need to know how to get the most benefit from your time and effort.

    For the first time ever, fat loss expert and Men's Health magazine contributor Craig Ballantyne, has bundled 3 of his best home workout programs into a complete "Holiday Workout System" for over 75% off the regular price but only if you order by tomorrow, Thursday, December 9th at midnight, EST. 

    The complete Holiday Workout System includes "31 Interval Training Workouts", "The Bodyweight Cardio No-Equipment Workouts", and the "TT Bodyweight Cardio 1000"!

    Most people spend too much time doing the wrong type of exercise and too much cardio to get real fat loss results. Check out Craig's research-proven workouts that DO work here ==> $19.95 Holiday Workout System

    You'll discover that the key to proven holiday fat burning are bodyweight and interval training workouts and, with Craig's programs, you'll avoid common interval training mistakes.

    Interval training and even bodyweight circuit training are the keys to burning holiday belly fat at home - especially when you don't have much time to work out (like over the busy holidays). And you need to do it right.

    To learn more about interval training, bodyweight circuits, and how to lose fat over the holidays with this combination, please read this special report here ==> $19.95 Holiday Workout System

    But hurry, this 75+% discount is only available until midnight EST Thursday, December 9th.

    Friday, December 3, 2010

    Ditch The "All Or Nothing" Mentality

    Yesterday, I was boasting on Body & Soul's Facebook page about two members who came to the gym to do an abbreviated workout even though one was injured and the other had been called in to work early. They get it! Either one of them could have blown off the gym entirely but they didn't. I was trying to encourage others to follow in their footsteps and ditch the excuses. Unfortunately, I didn't go into as much detail as above and the post was misinterpreted by some people.  

    It's baffling to me that anyone would think I'd disparage an injured member for not doing a full workout but that's life on the internet. I definitely want members and boot campers to challenge themselves during their workouts but I STRONGLY discourage people from trying to push through injury or illness.

    My members and anyone else who regularly read my posts, emails, blog, or newsletter know that I am not an exercise fanatic. In fact, I spend a lot of time encouraging people to break out of the "all or nothing" exercise mentality. Between this blog and Facebook, I've posted lots of "quickie" workouts that can be done at home when people are time crunched.

    My philosophy is, and has always been, that regular exercise should be a lifestyle because it will improve your quality of life. Not because you want to be a size 0 or as punishment because you pigged out but because it will improve your physical, mental, and emotional health. You'll have more energy, be less stressed, and less likely to get sick. Regular exercise improves mood so you're less likely to get depressed. It reduces arthritis pain and stiffness. Your muscles will get stronger, making everyday activities easier- playing with kids/grandkids, carrying groceries, shoveling snow, taking the stairs, raking leaves, moving furniture, etc.

    The holidays, especially, are a time when people neglect their fitness and it's a time when it's most important. 

    We often overeat and experience increased stress or emotional issues. We have little problem making and keeping commitments to others but no one has an unlimited gas tank.

    Taking care of yourself will make you a better mom / dad / volunteer / friend / spouse / employee. So, make a commitment to your health, even if it's just 10 minutes a day.

    Saturday, November 27, 2010

    You Don't Have To Pack On Holiday Pounds

    Soon it will begin. The New Year’s resolutions. People deciding to lose weight. And then, the endless hours on the treadmill, elliptical or stationary bike. You’ll even see it when the local newspaper does their obligatory New Year’s exercise story- rows and rows of cardio equipment filled with people slogging along in the hopes of dropping excess weight.

    First off, don’t wait until the new year. That’s just an excuse to go hog wild over the holidays, overindulging in calories both liquid and solid and not exercising . Get moving now. That way you’ll burn extra calories and lower your stress level when you most need to. You’ll also be programming your healthy habits now so you’ll already be on track come January. Regular exercise can help you maintain rather than gain over the holidays.

    Whether you want to start dropping pounds now or wait until next year, the most important element is proper nutrition. I can go on and on and on- believe me :-) -about the many mental, physical and emotional benefits of regular physical activity (or you can see a list here ==>  Benefits of strength training) but if you are interested in dumping excess fat, any decent fitness professional will tell you that you can’t out-train a bad diet.

    I realize that every overweight person wants to thinner yesterday but most people set themselves up for failure by making massive changes to their nutrition (often eating too little) or exercise (often doing too much). If you are serious about slimming down and then maintaining a healthy weight, you need to accept the fact that the process will take time. You must commit to a lifestyle makeover- not a “diet” that ends when you meet your goal weight. If you truly want to be buying smaller clothes, you must decide that your lifestyle will include good quality nutrition and regular physical activity. The cold, hard, truth is that no infomercial ab gadget or quick fix diet will get you where you ultimately want to be. 

    Instant "weight loss"

    Start small. If you eat fast food burgers five times a week, resolve to cut back to two or three; then do it. If you haven’t exercised in years, don’t start working out an hour and a half every day. Pick a reasonable amount of time based on your current fitness level and lifestyle and commit to it.       
    You can even start out with 10 minutes a day but do not allow yourself to crawl into bed until you have completed your daily exercise. There is no one who can’t find 10 minutes in their day to improve their health. Dump the “all or nothing” mentality - ten minutes every day is actually better than 70 minutes in one day. Small, consistent changes are much more productive than big, sporadic ones. Once you have created new, healthy habits and had success with some small changes, start making bigger ones.

    Stop spending so much time on the cardio machines and do some strength training. It’s a big fat lie that cardio is the most important exercise for weight control. It’s not. I can’t tell you how many people I’ve seen in gyms, month after month, plodding along on the treadmill or elliptical whose bodies barely change. Women, especially, are afraid of lifting weights but their results would be so much better if they did.

    Do total body strength workouts, concentrating on compound movements. Do cardio intervals or metabolic circuits instead of steady state cardio. Intensity is the key, whether it's strength training or cardio. Push yourself. (I didn’t say kill yourself.) Shorter, more challenging workouts will save you time, burn more calories and fat and result in a healthier, trimmer, more toned body. Isn’t that what you want?

    Are you ready to stop procrastinating and start getting healthier and thinner?

    To encourage you to take action now, I will give you 2 free weeks of my No Pink Dumbbells fitness boot camp or free enrollment to Body & Soul Fitness Studio if you mention this blog post and start exercising by December 15th. Both of those gifts are a $79 value. If you’re ready to stop wasting time and start getting results, call me today at (717) 509-7777.

    Friday, November 26, 2010

    Crazy Black Friday Fat Burning Sale!

    Sorry for the late notice. I last checked my email Thanksgiving morning so I just found out about this.

    Fitness pro Jon Benson is having a MASSIVE Black Friday sale on some of his best selling fat burning and motivational tools.

    You can read all about it here ==> Jon Benson's CRAZY 24 Hour Black Friday Sale

    And a way to help a lot of people achieve the body they desire... starting NOW...

    This is his first and probably ONLY "$5 Sale". Until Saturday at 12:01 AM you can get your choice of 1, 2 or all THREE of these top-selling products for just...

    $5 EACH!

    This is not one of those, "Try it for 30 days for $5 and then we'll bill you the rest", John is actually selling these products for $5.

    Jon Benson's CRAZY 24 Hour Black Friday Sale

    Here's what's on sale for 24 hours ONLY:

    1. Every Other Day Dietplan -- The "Favorite Foods" way of dropping weight without feeling like you're on a dietplan at all.

    Normally $47... TODAY'S PRICE: $5!

    2. 7 Minute Body -- The in-home OR in-the-gym activity program for getting the body you want in 7 minutes a day.

    Normally $47... TODAY'S PRICE: $5!

    3. M-Power Rapid Success System -- The first 12 M-Power Neuro-Audios to help program your mind for absolute success and erase self-doubt.

    Normally $47... TODAY'S PRICE: $5!

    Remember, you can get 1 ... Or Your Choice of 2... Or ALL 3!

    You can mix and match... pick the products you need the most and they're all yours... and they are DISCOUNTED 90% --

    Only $5 each... but ONLY FOR 24 HOURS:

    Check it out here ==> Jon Benson's CRAZY 24 Hour Black Friday Sale

    P.S.To be fair to his other readers these $5 goodies do not come with all the bonuses... BUT you can get those inside Jon's Member's Area if you want them.

    If you have ANY interest in dropping excess fat, please do yourself a favor and check out Jon's offer.

    P.P.S. After you pick the product(s) you want you'll be directed to Jon's "7 minute fat-burning" page with a member's ONLY special -- 24 HOURS ONLY!

    Friday, November 19, 2010

    Give Thanks For The Healthy Kids In Your Life With A Thanksgiving Day Group Workout

    Start your Thanksgiving off right with a fun and challenging group workout session at 9 AM at Body & Soul Fitness Studio in Lancaster.  

    Burn calories and fat and give thanks for the healthy kids in your life.

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

    Donation is $15 or, if you prefer, feel free to get sponsors.
    The workout will last approximately 60 minutes, 
    including warmup and cooldown.

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

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

    Thursday, November 25th at 9:00 AM

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

    Plenty of free parking 

    All proceeds benefit St. Jude Children’s Research Hospital,where no child is ever turned away due to parental inability to pay and no family is billed for charges not paid by insurance. 

    Wednesday, November 17, 2010

    The Hidden Dangers Of Smoking

    Tomorrow is the 35th Great American Smokeout. 
    You know the dangers of cigarettes. Or, do you?  Yes, smoking increases your risk of heart disease, lung ailments and smoking-related cancers but did you know that smoking cigarettes also promotes a variety of other ailments?

    Even smokers in their 30s can develop peripheral vascular disease, which constricts blood flow to the feet, hands and organs. Considering the alarming rise in diabetes in this country, (a disease where inadequate blood flow can lead to blindness, leg and foot infections, erectile dysfunction, organ failure, and even amputation), the fact that smoking accelerates constricted blood flow should be a double whammy cause for concern to any smoker. 

    The dangers of cigarette smoking increase with age.  Smokers in their 40s and 50s have a four times greater risk of death over the next ten years than their nonsmoking counterparts. Smoking also promotes gum disease and macular degeneration, the number one cause of blindness in older people.

    Quitting cigarettes will improve the quality of your life. You will be healthier and wealthier- how much does a pack of smokes cost nowadays? You will no longer reek of cigarettes. Quitting will also slow down the wrinkle train, which is accelerated by smoking (once again, due to restricted blood flow.) 

    Did you know that each year, more people die prematurely from smoking than die from vehicle accidents, alcohol, drug abuse and AIDS combined?  

    I’m not saying that it’ll be easy but it will definitely be worth it. If you’ve tried before, try again and keep trying until you succeed. It takes many people more than one attempt before quitting for good.

    Friday, November 12, 2010

    Collected Fitness Wisdom #27

    The first thing you have to understand is that there are only a few things you can do to change the way you look. The word “tone” does not exist. It is not a reality and there is no definition for it. You can only make a muscle bigger or make it smaller. The same can be said for fat cells; you can make them bigger or you can make them smaller. That’s it. You can’t shape or elongate or tone a muscle or anything like that. So basically what every female should be aiming to do is build muscle and lose fat. While the phrase “build muscle” scares some females, it shouldn’t. When you build muscle you will end up looking better and burning more calories at rest, meaning it will help you lose fat and get leaner.

    I am fortunate to know a lot of people who have made ridiculous progress in the weight room and dramatically changed their bodies.  And, I can tell you that just about all of them chalk up a big chunk of their success to just consistently busting their humps – both in the weight room and the kitchen – for years.  I’ve never met a world-class bodybuilder, powerlifter, or other athlete that devotes a huge part of their success to a supplement they use, or radical training program they did in their first few years of training.  It’s funny, though; when I meet an up-and-coming lifter or athlete (and particularly professional baseball players), the first question is “what supplements should I take?”  I generally recommend “Shut up and Train” in softgel form.

    ~Eric Cressey

    If you keep goldfish or other tropical fish as pets - one of the best things you can do to keep your fish healthy is to change the water regularly.

    In fact - if a fish gets sick - one of the recommended "treatments" is to change the water.

    In other words - you don't treat the fish - you treat the environment.

    The same is true for humans - whenever we aren't thriving - it's often our environment that needs changing. Take a look at your environment - the people you associate with, the gym you train at, the books you read, TV shows you watch, what you listen to...

    Are you surrounded by like-minded people? Do you have support? Are you "planting" good material in your head through educational DVD's, CD's, books, etc. Is it a positive environment? Or are you slowly being "poisoned" by your own environment?

    If you want to change your results, sometimes you need to change your surroundings.

    ~Alwyn Cosgrove


    Tuesday, November 9, 2010

    Line Dancing for St. Jude - Saturday, Nov. 13th

    Have fun, learn some line dances, and support a good cause.

    Saturday, November 13th at 10:00 AM. Everyone is welcome. Donation: $15

    Body & Soul Fitness Studio
    618 Columbia Avenue

    Plenty of free parking

    Call Mickey at (717) 509-7777 to register or for more info.

    St. Jude is the first and only pediatric cancer center to be designated as a Comprehensive Cancer Center by the National Cancer Institute. St. Jude freely shares its discoveries with scientific and medical communities around the world. St. Jude is the only pediatric cancer research center where families never pay for treatment not covered by insurance. No child is ever denied treatment because of the family's inability to pay.

    Friday, November 5, 2010

    Monday, November 1, 2010

    FREE Yoga Class at Body & Soul, Saturday, Nov. 6th

    Saturday, November 6th at 10:00 AM

    Hatha Yoga is deep breathing in syncopation with movement. Stretch and strengthen your body and relax your mind. This is a class of balanced effort and ease where modifications and supports are used. 
    No experience necessary. This class is free and open to the public.

    Instructor: Jennifer Grant, YA-RYT-200

    To register, contact Jennifer at (717) 293-1442 or

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

    (717) 509-7777

    Plenty of free parking

    Tuesday, October 26, 2010

    Super Simple Fat Loss Tips From Prograde Nutrition

    From Prograde Nutrition...

    Fat loss isn't rocket science. I know we love to make our problems seem much bigger than they really are, but when you really look at them they're typically easy to solve. And that's often the case with fat loss.

    To prove it to you here are five super simple fat loss tips you can easily follow:

    1) Stop guzzling liquid sugar. Yes, I mean soft drinks and juices and bottles of iced tea loaded with high fructose corn syrup. For the most part, a 12 oz can of cola is 150 calories of pure sugar. Have a couple of those a day...

    2) I've written it a gazillion times and I will continue to - eat breakfast! If you want to make fat loss easy then make sure you start your metabolism off on the right foot.

    3) Eat more fruit. Aim for at least 5 servings a day.

    4) Eat more veggies. Again, aim for at least 5 servings a day.

    5) Stop eating so many processed foods. If it comes in a box from your grocery store it's most likely processed. The fresher the foods the better.

    * Bonus tip*

    You can make tips 3 and 4 a breeze by using a whole foods based multi. Prograde Nutrition's VGF 25+  for women or for men because they're made from 25 WHOLE veggies, greens and fruits.

    Prograde is having a sale until the end of this week. Use the code SCARY13 to get 13% off your order.

    Wednesday, October 20, 2010

    How To Get The Best Results From Boot Camp (Or Any Exercise Program)

    I recently wrote an email to my boot campers about getting the best results. This applied to anyone working out who wants to get the most bang for their buck so I'm passing the info along with a few modifications.

    * You can out-train a bad diet. If fat loss is your goal, good nutrition and proper portion size are a must.

    * If slimming down is your goal, don't focus on the scale. Go by inches and how your clothes feel. You can actually drop a clothing size or two and lose little or no weight. Isn't your real goal to be smaller? Then forget about the sale and focus on reducing inches and body fat.

    * There are 168 hours in a week. Just doing boot camp (or any exercise) for 3 of those hours will not magically transform your body. If you want faster fat loss results, you need to be active most days of the week. Ideally, you would come to boot camp 3 days a week and 3 other days you would do some type of moderate activity for 30 minutes- walking, biking, dancing, playing with your kids/grandkids, hiking, bodyweight circuits, etc.

    * Although I often ask if your weights are challenging enough, I also tell people when their weights are too heavy. Please remember that good form should always be your primary goal. Don't try to do more challenging exercises until you have mastered the easier versions. Performing an "easier" exercise or using lighter weights with good form is far more productive (and safer) than using sloppy form on a more advanced exercise or with heavier weights. If you can't do an exercise with proper form then it's not easy for you, which means it's challenging your body and that's all that matters.

    * Celebrate your improvements. I realize the majority of boot campers (and most everyone) want to lose fat and that's important but don't minimize or ignore your progress in other areas. Have you doubled the time you can hold a plank? Increased your weights? Mastered exercises you could barely do when you started? Lowered your blood pressure or cholesterol? Can you now do household chores with ease that you used to struggle with? Take the stairs without getting winded?

    You may not be seeing your outer body change as fast as you'd like but your fitness level and overall health are definitely improving. Give yourself a pat on the back for sticking with it and pushing yourself enough to achieve those results. Be grateful for the improvements you've made so far and you'll see more of them. Fat loss is important but it shouldn't be your only measure of success.


    Saturday, October 16, 2010

    FREE Introductory Qigong Class Saturday, October 23, 2010

    This beautiful and ancient series of slow gentle rhythmic movements and deep breathing is a powerful exercise for your body and mind.

    * Strengthen your immune system
    * Support a healthy weight
    * Increase flexibility and balance
    * Improve mental focus
    * Experience peaceful emotions

    Feel relaxed and energized as you learn eighteen movements, a combination of Qigong and Tai Chi, to assist your body's natural flow of energy.

    Instructor: Jennifer Grant
    BA Psychology
    Certified Instructor of 18 Movement Qigong
    Yoga Alliance Registered Yoga Teacher-2000
    Life Coach

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

    Plenty of free parking

    To register or for more information, please contact Jennifer at

    Wednesday, October 13, 2010

    How To Stop Emotional Eating

    Here's a totally free report from Steph Rice on how to stop emotional eating. You don't even have to supply your email address.

    Check it out at 

    Monday, October 11, 2010

    Healthy Vegan Recipes

    If you are a vegan or just interested in expanding your healthy nutrition options, check out Real Healthy Recipes Blog.

    The author shares the recipes she makes for her family using simple, real food ingredients. They contain no refined sugar, dairy or animal products. 

    Wednesday, October 6, 2010

    If You're Going To Do It, Do It Right

    The vast majority of Body & Soul members and No Pink Dumbbells boot campers appreciate the fact that good exercise form is important. In fact, in most cases, they joined my gym or boot camp specifically because they wanted to do the exercises correctly and get the most benefit from them.

    There are one or two, however, that revert to bad habits if I'm not right in front of them repeating, "push your hips back", "control the movement", "don't round your back", "keep your butt down", "abs tight", "knees soft", etc.

    I must admit that it gets frustrating. Not only are they increasing their chance of injury, they're diminishing their results. Good for you that you're working out but if you're going to exercise, why not get the most out of your effort?