Monday, January 30, 2012

Collected Fitness Wisdom #44

I have a very successful client who once made a great point to me. He said “people are going to spend money on health”. He went on to say that it could be proactive (ex. a trainer) or reactive (ex. hospitals and nursing homes). In either case the money will be spent. Proactive spending not only will prolong life, it will increase it’s quality.

Why die of preventable diseases with hundreds of thousands of dollars in the bank ? If you are a baby boomer go out and hire a trainer. It’s not that I want your money, most of my readers don’t live north of Boston. I just want people to be able to take advantage of natures greatest medicine, exercise.

~ Mike Boyle

You need to get fit to run, not run to get fit. If more people followed this simple piece of advice, I’d be less inclined to want to stab myself in the face with a machete.

Tony Gentilcore

If you want to completely reshape your body and keep it that way, it's imperative that you make resistance training an essential part of your fat loss program. While cardio will definitely help (and has numerous other health benefits), weight training is the real key to fat loss.

~ Sue Heintze

If someone tells you that lifting slow makes you fast or that jolting your abs with an electric shock every few seconds will carve out a six-pack, try to breathe through your eyes. It'll bring clarity.

~ Dan John


Tuesday, January 24, 2012

The Importance Of Strength Training

With 2/3 of Americans officially categorized as overweight or obese, it's important for people to drop excess body fat and get more fit. Obviously, I would encourage anyone who is over fat to exercise. However, I'm concerned that too many people focus on regular physical activity solely as a way to manage their weight.

That's a big mistake. Studies have shown that inactive people of appropriate weight are at higher risk for disease than active people who are overweight. I wish people would realize that just being thin does not mean someone is healthy and fit.

Another issue is that so many people are still under the false impression that cardiovascular exercise is the key to weight loss but that's a topic for another day. Today I want to focus on the physical, mental and emotional benefits of strength training.
Besides the weight management benefits of strength training (improving body composition, lowering body fat and boosting metabolism), below are some of the many other health benefits:

* Increases bone density (helps prevent osteoporosis)
* Lowers blood pressure
* Improves glucose tolerance and insulin sensitivity (reducing your risk for type 2 diabetes)
* Elevates mood (reducing the risk of depression)
* Increases muscle strength (without resistance training, adults lose about one-half pound of muscle per year)
* Reduces gastrointestinal transit time (helps you be more regular)
* Improves joint health (reducing arthritis pain and stiffness)
* Boosts your immune system (you'll get sick less often)
* Increases your blood level of HDL (good) cholesterol
* Improves sleep quality
* Lowers your resting heart rate (your heart doesn't have to work as hard)
* Improves flexibility
* Increases tendon and ligament strength
* Improves posture
* Decreases your risk of injury
* Improves self-esteem, confidence and self-worth
* Increases energy
* Maintains or improves lower back strength
* Improves balance, mobility and stability (which helps prevent falls)
* Maintains or improves mental sharpness (helps prevent Alzheimer’s and dementia)

95-year old Body & Soul member

Regular strength training will improve the quality of your life. Stronger muscles make everyday chores easier and help you maintain your independence as you age. It reduces the risk of injury and assorted diseases.

So, if you don't already, start lifting weights. If you're a novice, get someone knowledgeable to set you up on a routine and to show you correct form.  You'll feel better, you'll look better and you'll be healthier, whether or not you need to shed any weight.


Saturday, January 21, 2012

Wednesday, January 11, 2012

Why You're Not Getting Results You Want

Things have been a little crazy here at Body & Soul so I haven't had time to update the blog.

Since it's new year's resolution time, I thought I'd repost the links to a series I wrote about "Why You're Not Getting The Results You Want". Follow the guidelines below and you'll save time and improve your results.

Part 1

Part 2

Part 3

Part 4

Part 5


Thursday, January 5, 2012

14-Day Rapid Fat Loss Guide

I saw this recently on Craig Ballantyne's Turbulence Training blog and I wanted to let you know about it. It's fast becoming one of the most popular fitness articles on the web because it's a complete 14-day guide for rapid fat loss to kick off 2012.

Craig and Bally
You can read it here and print it out - 14-day FAST-TRACK fat loss guide

It's the exact plan fitness expert Craig Ballantyne gave to an old college buddy who had gained 25 pounds since the birth of his baby boy.

It's a complete 14-day FAST-TRACK guide to fat loss (if you like it, please forward it to a friend or print them off a copy too):

Get your 14-day rapid results blueprint here 14-day FAST-TRACK fat loss guide

It's the perfect way to kick-off the New Year.


Tuesday, January 3, 2012

You Get What You Pay For

I'm a bargain hunter. I like to get a good deal.

There are definitely times when cheaper is fine.

I don't buy fancy workout outfits, I exercise in a T-shirt and Chucks. I don't need a 4 star hotel when I go away; as long as the place is clean and convenient, I'd rather save the money. I won't pay $10 more to go to breakfast at a trendy restaurant when the eggs are better at the local diner.

So, yes, I like a good deal but I don't choose price over quality or go cheap on things that matter.

When I opened my gym, I purchased commercial grade treadmills and ellipticals, not cheaply made home versions. When I got a new computer, I paid more because I wanted something durable and reliable, not some bargain off-brand model that could end up causing me lost time and headaches. I wouldn't go to a physician based on the fact that she was the cheapest doc in town and I had a coupon. I doubt that I'm alone in that.

So why do so many people chose a gym because it's the cheapest?

If you are a long-time fitness enthusiast who knows how to properly perform cardiovascular and strength training exercise and to make sure your routine is balanced between muscle groups, a no-frills gym might be right for you. However, let’s be honest, that description doesn't apply to most people.

I've heard it so many times...

Think you'll get results doing this?

*  "I joined Saturn Gym but only ever walked on the treadmill because I didn't know how to do anything else."

*  "I'm frustrated with my results; even though I've been going to the gym regularly, my body's not changing."


*  "I was intimidated and no one ever helped me so I quit going."

*  "I tried NY Fitness but the staff spent all their time badgering me to buy personal training."

*  "Can you set my husband up on a routine? He joined XYZ Health Club but all he ever received was a group orientation."

Little or no instruction. No results. Skipping a critical part of a good workout. Giving up.

Does that sound like a good deal to you? In regards to your health and fitness, you really do get what you pay for.

If you're not an experienced and knowledgeable fitness buff, don't be fooled by the promise of a bargain. If you've tried to form a gym habit before but gave up for whatever reason, think about what you really want and need from a fitness center.

Your decision should be based on VALUE, not price.

We spend hundreds of dollars on cable TV; fancy cell phone plans; take out food, electronic book readers, tablets and games; etc.

Isn't improving the quality of your life worth more per month than a couple of designer lattes?

You CAN succeed at getting more energy, dropping excess fat, improving your self confidence, and enjoying life more. You just need the right atmosphere, encouragement, and proper instruction.

There are many factors to consider when looking for a gym. Don't spend $1 until you get my free consumer guide on choosing the right fitness center for YOU. Just go to