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