Wednesday, September 28, 2011

Celebrating Body & Soul's Anniversary By Paying It Forward

In conjunction with Body & Soul Fitness Studio's 11th anniversary on October 9th, we will be having 3 workouts during that weekend to benefit St. Jude Children's Research Hospital.

Please spread the word among your friends, family, neighbors and co-workers. They'll be something for everyone so mark your calendar and join us. Participate in all 3 or choose between a fun and challenging group workout, yoga, or a qigong class.

Saturday, October 8th
9:00 AM

The workout will last approximately 45 minutes, including warmup and cooldown.

Don't let the term "boot camp" scare you. 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. 

Donation is $20 or $20 or more in sponsor donations. Participate in all 3 workouts for $30. 

If you have any questions, please don't hesitate to call me at (717) 509-7777.

Sunday, October 9th at 11:30 AM

70-minute yoga class with Susan Atkins, Registered Yoga Teacher.

All-levels welcomed. Donation $12 or $20 for both yoga and qigong.

Please contact Susan at (717) 396-1365 or to register or for more information.

Sunday, October 9th
1:00 PM

Qigong with Jennifer Grant, Certified Qigong Instructor.

No experience necessary.

Donation: $12 or $20 for both qigong and yoga.

Qigong is an exercise of slow movements linked with deep breathing to gently stretch the body and bring peace to the mind.

Please contact Jennifer at (717) 293-1442 or to register or for more information.

Body & Soul Fitness Studio
618 Columbia Avenue
Lancaster, PA 17603
(717) 509-7777

Plenty of free parking.

Remember, you can participate in all 3 workouts for $30. If you can't work out with us, please consider being a sponsor.

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 services not paid by insurance.

Monday, September 19, 2011

2 No Equipment Workout Circuits For You

Here's two quick videos boot camper Amy and I filmed on Friday. They are both no-equipment circuits you can do on days you can't get to the gym.

Need an easier workout? Check out this one...
Try them out then leave a comment and tell me what you think.

Monday, September 12, 2011

Collected Fitness Wisdom #39

The hard reality of our biology is that we are built to move. Exercise is the master signaling system that tells our cells to grow instead of fade. When we exercise, that process of growth spreads throughout every cell in our bodies, making us functionally younger. Not a little bit younger—a lot younger. True biological aging is a surprisingly slow and graceful process. You can live out your life in a powerful, healthy body if you are willing to put in the work.

~ Dr. Henry S. Lodge

Master bodyweight exercises like squats, lunges, step ups, pushups, pullups, dips, planks, animal walking, climbing, jumping, bounding, crawling, etc. Lift, move, and drag different objects. Perform movements that take you off your center of balance. Use momentum and power (when necessary). Develop basic gymnastics movements. Learn to maneuver your body weight! Then add external loads to continually increase the challenge.

It's as simple as that. No need for lateral raises, bicep curls, or inner thigh squeezes. That crap is a waste of time.

~ Kim Ball

I have found that just about everyone who actually achieves a noteworthy training related goal -- whatever that goal may be -- has a specific plan of attack in place before they even begin.  People who tend to "wing it" without a vision or a plan usually end up getting nowhere...and fast.

~ John Alvino

If you TRULY made a commitment to change - you sat down and took an honest look at what you are eating, keeping a food log for a week and identifying areas of improvement, you changed the format of your workouts to be strength based rather than cardio, cardio, cardio, you embrace the idea that a fit body is about changing body composition - not just reducing the number on the scale,

Then you would get results.

Problem is....we "TRY" - half halfheartedly eating better, kind of doing workouts, maybe sticking to this stuff for a week or so... then life gets in the way and we go back to what we have been Doing - the very things that prevent results. 

~ Holly Rigsby


Thursday, September 8, 2011

Almonds Are Awesome

I know some people stay away from eating nuts because of the high fat content but that's a big mistake. Almonds are nutritional all-stars. Dr. Gary Beecher, of the USDA-ARS, who has analyzed the phytochemical content of almonds states, "I have never seen this diversity of phytochemicals in a single food source."

Almonds are…
  • High in protein (1 oz. of almonds contains about 6g of protein) and low in sodium.
  • High in heart-healthy monounsaturated fat.
  • A good source of calcium, riboflavin, magnesium, phosphorous, manganese, and other minerals.
  • Rich in vitamin E. In fact, almonds are one of the best whole-food sources of this important vitamin.
  • High in fiber (higher than any other nut or seed).
  • Regular consumption of almonds lowers the risk of developing diabetes.

For a tasty and nutritious snack, choose almonds. Or, slice them up and add them to salads, yogurt or veggies.

Thursday, September 1, 2011

Body & Soul's Labor Day Weekend Hours


Friday, September 2nd: 6:00 AM - 7:30 PM

Saturday, September 3rd: 8:00 AM - 12:00 noon

Sunday, September 4th: CLOSED

Monday, September 5th: 8:00 AM - 12:00 noon
(boot camp at 9:00 & 10:00)