Tuesday, August 31, 2010

Collected Fitness Wisdom #25

No part of the body is an island unto itself. Try to pick up a pen off the floor using just your hand. It’s impossible. Even such a simple movement simultaneously engages our legs, core, shoulders, arms, and neck. But for decades ‘experts’ have told us to train using machines and 2-D movements that isolate muscle groups. The body is an interconnected chain of muscles. Striving for isolation is beyond pointless—it’s a total waste of time. Use training movements that challenge the entire body in every plane of motion. Forget weight machines. Every movement we perform as humans is a whole-body movement. Make your body your machine.

~TRX Training Tips

The opposite of winning isn't losing, it's quitting.

~Scott Sonnen

Focus on the intensity of your workouts and focus on working the body as a whole in order to get the best metabolic response to lose that stubborn stomach fat.

In order to really get lean, the workouts should have a high intensity, with short rest periods, working the largest muscle groups of the body, instead of trying to isolate specific small muscles like the biceps, triceps, or calves.

~Mike Geary

The fact is there are always excuses. Instead of wasting your time and energy finding one that sounds good, why not just admit you’re not up for the challenge? Ultimately, you must make the decision to change. If you’re not ready, then just admit it.

~Jeremy Likness


Friday, August 27, 2010

More On Me Vs. Facebook

Now I'm really confused. On August 15th, I wrote about Facebook rejecting an ad for my boot camp. They had some issue with the photo I wanted to use. You can see their "reasoning" here and read my reaction at Facebook Promotes Violence And Death But Rejects Ad For Healthy Living

Then on the 20th, I posted a picture that Facebook allowed on a TRX ad and wondered why, since it certainly seemed to show more skin than the photo I submitted. You can see that post at Update On Me Vs. Facebook.

Now that you're all caught up, here's the latest. Apparently, there is a new exercise gadget called the Windjector. I'd never heard of it before and even after going to their website, I don't know how to describe it to you. (It really has no bearing on this post but if you want to see the Windjector in action, you can go to Windjector Pro.)

Anyway, Windjector is running an ad on Facebook using this photo...

Although I find Facebook's rejection of my ad annoying and bad for our country, I'll admit to having a little fun with the situation. However, now things have turned ridiculous.

Someone could have possibly come up with some irrational reason why the TRX ad was acceptable and mine was not but now we have an apples-to-apples comparison. How is my photo (A) in any way more "explicit or provocative" than Windjector's (B)? It definitely doesn't "reveal too much skin" in comparison to B.


So if my ad wasn't rejected for "too much skin" then it must be the other part of Facebook's policy. But wait,  if anything, Windjector's ad promotes an "idealized body type" more than mine. Look at the definition in B's abs! Beautiful but not to the folks at Facebook, unfortunately.

Based on the rejection e-mail I received and comparing the photos, Windjector is clearly in violation of...

Images that are overly explicit or provocative, or that reveal too much skin, are not permitted.
and / or
Images that may either degrade or idealize any health condition or body type are also not allowed.

So why the double standard? What's your opinion?

Thursday, August 26, 2010

The 7 Deadly Workout Sins by B.J. Gaddour

If you're not happy with the results you've been getting from your workout routine or if you're gearing up to start exercising, you need to read this great article by B. J. Gaddour. It's long but well worth it. 

Stop spinning your wheels and start getting results.


Discover How to Fix the 7 Deadly Workout Sins to Achieve Metabolic Breakthrough

B.J. Gaddour, C.S.C.S.

Tuesday, August 24, 2010

A Healthier Coffee Creamer Alternative from Mike Geary

I'm not a coffee drinker but I know many of you are. I recently received an email from Mike Geary, author of Truth About Six-Pack Abs containing this alternative to the unhealthy, processed creamers that most people use.

A Healthier Coffee Creamer Alternative

Another thing that's come up on this roadtrip was trying to find a healthy alternative to typical powdered coffee creamers or those little processed individual liquid coffee creamers, which usually contain high fructose corn syrup, hydrogenated oils, and other crappy "non-food" additives and chemicals.

While I usually don't drink coffee at home and I prefer teas of all different types, I do like to drink coffee while traveling...it's sort a treat for me since I don't drink it at home.

But instead of loading up the coffee with lots of sugars and chemical-laden artificial creamers, what we've been doing at the cabin we're staying at is using a can of coconut milk as our coffee creamer and using stevia for the sweetener.

The coconut milk is a healthier alternative because of the healthy fats, specifically the medium chain triglycerides (MCTs) it contains, which support your immune system and are a type of fat calories that are readily used for energy.

Although my family thought it was a little unusual to use the coconut cream/milk as a coffee creamer, after they tasted it, everybody really liked it.

If you're a coffee drinker and you've been hooked on all of those artificial chemical-laden coffee creamer powders or liquids, give coconut milk a try for a much healthier alternative!

Make sure to shake up the can of coconut milk before opening it, as some of the water can separate from the coconut cream.  Also, if room temperature is below the mid-70's F, the coconut cream will harden a little, but putting the whole can in a bowl of warm water before opening it, and then shaking it will mix the cream back up.

Mike Geary is a Certified Nutrition Specialist and a Certified Personal Trainer specializing in body fat reduction strategies and functional strength and power training. I hold a Bachelors of Science degree from Susquehanna University in Selinsgrove, PA. Mike is the author of Truth About Six-Pack Abs and The Fat Burning Kitchen

Sunday, August 22, 2010

Let Me Help You Raise Money For Your Charity

Tired of the same old boring fundraisers? I can help! 

I run an indoor charity boot camp every Saturday morning at 9:00 A.M.  All you need to do is reserve a date and start inviting people. 

The workouts last approximately 45 minutes and include a warmup and a cooldown. 

Workouts will involve primarily body weight and dumbbell exercises. All fitness levels are invited. Anyone, 12 and over, is welcome to participate.  (Kids must be accompanied by a parent or guardian.)

Exercises will be adapted or substituted, as necessary, so those who aren’t in great shape shouldn’t be afraid to join in.   

Each participant can pay a set amount and/or you can encourage them get sponsors. 100% of the money donated or raised by your participants goes to your charity. I will be donating my time, the equipment and the facility- there is absolutely no charge to you or the organization.

Hang out with friends, have some fun, get some exercise and raise money for a worthy cause.  What better way to spend 45 minutes on a Saturday morning?

Call me today at (717) 509-7777 for all the details and to reserve your date.


Friday, August 20, 2010

Update On Me Vs. Facebook

Actually, the title should probably be Me Vs. Totally Nonsensical and Only Partially Enforced Rules.

In my last blog post, which you can read all about here . I told you that Facebook had rejected my boot camp ad. Yesterday, while I was responding to someone on that very topic, I noticed an ad for the TRX (along with another featuring a shirtless dude offering personal training.

This was the photo TRX used.
(This is a great piece of equipment, BTW.)

I have no issues with their picture but can anyone explain to me how that photo, along with one featuring a guy with no shirt at all, was acceptable while the one that I used was not?

This is the scandalous shot I submitted. ====>

Sunday, August 15, 2010

Facebook Promotes Violence And Death But Rejects Ad For Healthy Living

I recently tried to place an ad on Facebook for my No Pink Dumbbells Fitness Boot Camp. It was rejected with this explanation...

Images that are overly explicit or provocative, or that reveal too much skin, are not permitted. Images that may either degrade or idealize any health condition or body type are also not allowed.

You read that right. The company that promotes a game called "Mafia Wars", where the object is to fight, steal, kill, and grow your criminal empire objects to my ad promoting fitness. Of course, if more people were out being active, they'd have less time to spend sitting on their butts posting on Facebook or playing Farmville or Mafia Wars.

This is the photo I used in the rejected ad.  ====>

Let me just acknowledge that Facebook has every right to refuse to publish ads for any idiotic reason they choose but I have every right to take to my blog and point out how stupid their policy is.

Because they didn't specify, I don't know if my sin was showing too much skin or idealizing a health condition. Either one is ridiculous.

Unless Facebook thinks we're in a time warp and wants to reinstate the Barbara Eden / No Belly Buttons! rule, how is that photo showing "too much skin?"  If Facebook has a problem with navels they need to take it up with Cher; she pretty much single handedly destroyed the belly button ban back in the early 70's.

Seriously, you can see as much or more skin in any underwear ad in your Sunday newspaper and definitely more skin on any public beach.

I do plead guilty to "idealizing any health condition."

I believe that health is preferable to illness. I believe that a strong body is preferable to a weak one. I believe (and research backs me up) that being physically active improves your mental, emotional and physical health in tons of ways and is preferable to being inactive. I believe that having the energy and the fitness level to be able to enjoy a variety of activities as I age is preferable to slouching in front of the TV or sitting on the sidelines.

Our country is drowning in health care costs. Much of those costs come from conditions that are preventable with good nutrition, not smoking and regular exercise. In fact, the top 5 preventable causes of death in this country are...
  • Smoking 
  • High blood pressure
  • Overweight / obesity
  • Inadequate physical activity / Inactivity 
  • High blood sugar 
All of them can be eliminated or improved through a healthy lifestyle. By trying to pretend that all health is equal, Facebook does its users a disservice and while it prohibits me from "idealizing any health condition", people are dying.

But at least they won't get their feelings hurt by seeing the fit midsection of a faceless women.

Friday, August 13, 2010

Back To School, Back To The Gym by Rachel Cosgrove

Rachel Cosgrove: Back to school, back to the gym

Exercise: With the kids heading back to class, it’s time for moms everywhere to get back into the gym

Women work out at Results Fitness in Newhall. Now that school is almost back in session it is time to return to the gym, too. Find the time to take care of yourself.

Ah, summer. A season filled with vacations, trips to the ice cream shop with the kids, eating out more than usual and sipping margaritas while barbecuing burgers and snacking on chips and guacamole in the backyard.

In addition to all the wonderful food and drink, having the kids home from school all summer makes it hard to take time for yourself. It’s only natural your fitness program may take a back seat during the summer months.

Well, guess what? Your last excuse is about to go back to school. As the kids head to class, reclaim your time and commit to getting yourself back in the gym.

August and September are similar to January. The vacations are over, and all of the excuses you were using fizzle away. You’ll either need new excuses or you’ll take action and make time for you and your fitness program. Not only do I recommend the latter, but I have a solution to overcome potential obstacles.

If one of your excuses has been: “My kids come first.”

Moms are constantly taking care of everyone else. From the time they wake up, it’s all about making sure the family has what they need. It’s hard for a mom to stop and take an hour out of the day to take care of herself. But, as a mother, if you do not take care of yourself, you are actually being selfish.

Don’t you owe it to your kids and family to be the best you can be? Full of energy, feeling good about yourself and being a healthy role model for your children to look up to? If the mom, who everyone depends on, breaks down, then what? You have to take care of yourself first so you can take care of everyone else.

This is not an excuse in my book, but all the more reason why you need to make exercise and eating right a priority. And what better time than now?

Speaking of time the most common excuse I hear is:

“I don’t have enough time!”

Here’s a little secret — you don’t find time, you make time. You will never suddenly have extra time to exercise and prepare your meals. The good news is it doesn’t take as much time as you think. You just have to decide you want to lead a healthier lifestyle.

You only get one shot at life, and as time goes by, days and years go by, you do not get them back. Right now is the one opportunity to make the best out of your given time. Are you are setting time aside for yourself or are you wasting it doing something else? Like coming up with excuses?

Isn’t it amazing how much time we have to sit around rationalizing and creating excuses for ourselves?

There are 168 hours in a week, and every single person has the same amount of time. What makes the difference is how you use that time. Who we are and who we become is a direct result of what we are doing with these hours.

You should think of time being equal to life. Replace the word time with the word life. When you don’t have enough time, you don’t have enough life to get in shape and reach your potential physically and mentally. Time equals life. What do you want in your life? If it is to be a fit, have energy and feel good, then make the time.

Of course, you can also decide your life is not worth it. If you don’t have time now in your life, then you better have time later to regret never reaching your potential physically and mentally. The pain of having regrets far outweighs taking the time now to plan your day and make fitness and eating right a priority in your life.

How can you make time? Sleep takes eight hours a day for a total of 56 hours. Work and/or shuttling the kids around takes eight to 10 hours a week, plus a possible hour commute each way, for a total of up to 60 hours maximum. You have to eat, so we’ll allot two hours a day for a total of 14 hours for meals.

That’s a grand total of 130 hours of the 168. That leaves 38 hours to use however you choose.

Too many of us choose to use all our spare time sitting on our butts watching TV.

Is it a coincidence the latest statistics showed the average American watches nearly 38 hours of television a week? The average American is also overweight. Do you think the two could be related?

When it comes to changing your body, it doesn’t take as much time as you may think to get results. In fact, less is more for those of you who are cardio queens. Your workout should not take longer than an hour. Get in, get out and get on with your life.

I’ve had clients get amazing results working out two hours a week, including many of the moms who come to our gym. If you really are limited, something is better than nothing. Make those two hours count by doing effective workouts. The key to changing your body is consistently working toward your goal week after week. I am sure you can spare an hour, two times a week, for exercise.

Not having time is no longer an excuse. Make time to accomplish what you want in your life. Why not go through life feeling fit, confident and good about yourself? Life is too short to not feel your best every single day. Simply ask yourself, "Is this the best use of my time right now to get me closer to my goal?"

Take the time to plan out your day. Take inventory of your time and your goals and make it happen. Stop making excuses. Your last excuse just got on the bus and is headed back to school.

See you in the gym.

Rachel Cosgrove is the author of the bestselling The Female Body Breakthrough: The Revolutionary Strength-Training Plan for Losing Fat and Getting the Body You Want and co-owner of Results Fitness in Santa Clarita, California.

Wednesday, August 11, 2010

Come Visit Me At The Chestnut Hill Block Party on Sunday

I will be spreading the fitness gospel to my neighbors at the Chestnut Hill Block Party on Sunday. Stop by my table and say hello.
Here's the scoop...

Chestnut Street Block Party

August 15 · 11:00am - 3:00pm

Location500 Block of W.Chestnut (between Nevin St & Pine St)

This party is closin' down the street!

Come out Sunday August 15th for our 1st Annual Chestnut Hill Neighborhood Block Party!

Whats going on??
*  Two stages of live music
*  Poetry readings
*  Art & craft vendors
*  Akido, African dance, & Zumba demonstrations
*  DDR stations
*  Wii
*  Face painting
*  Caricature artists

*  The Barnstormers Cylo
*  Heads Up Lancaster preformers
*  Food by Kunzler, Rachel's Creperie, & Dan the Man BBQ.

Monday, August 9, 2010

You Are The Weakest Link

Do you remember that game show? Anyway, you're not the weakest link. I am. I've really been bad about posting to my blog recently and I apologize.

There's just been too much to do lately. So, rather than deny you great fitness info any longer, I'm going to send you to an excellent article from Geralyn Coopersmith, M.A., C.S.C.S.

If you're not familiar with her, Geralyn served as the exercise consultant for the Joy Fit Club Program with Joy Bauer on The Today Show. She is a contributing reporter and editorial advisor for iVillage.com and a member of the advisory board for Health Magazine. She is also frequently featured in national magazines and newpapers, including: Women's Health, Fitness, US Weekly, People, Self, Fit Pregnancy, Marie Claire, Family Circle, Seventeen, Redbook, The New York Post, Cosmopolitan, Newsday and many others.

She knows her stuff so pay attention. ;-)

Geralyn is also the author of...

Here is a tiny excerpt from her article...
I am always struck by how people (women and men) stick to what we know and what makes us look the best. Runners run, flexible folks do yoga, strong people lift weights. And while its fine to work with your natural gifts, the problem is that it is usually the thing that we MOST need and LEAST want to do that will ultimately result in an injury. Typically, it is the weakest link in our chain that will cause the injury...maybe not today, maybe not tomorrow, but at some point in the future -- unless we address it.

This is very important and often overlooked information regarding your fitness program. Take a minute to read the entire article at What's Your Weakest Link?

Tuesday, August 3, 2010

Free Qigong Class August 7th at Body & Soul Fitness

Free Introductory Qigong Class

Saturday, August 7, 2010
9:30-10:30 AM

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

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

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-200
Life Coach

Location: Body & Soul Fitness Studio
618 Columbia Avenue
Lancaster, PA

Plenty of free parking

Register at Body & Soul's Facebook Event Page

For more information, please contact Jennifer at jgranthealing@gmail.com