Monday, March 26, 2012

Collected Fitness Wisdom #46

Let’s face it, people are constructing worse and worse workouts! No, not in that they are challenging or tough, rather that they are not constructed to do anything but to make you as humanly tired as possible. Sure, some people THINK this is the right way, but the truth is that the more well thought out your workout the better the result and this is more than just how many "killer" exercises you could perform.

~ Josh Henkin, CSCS

Weight training will do far more for your fat loss efforts, both in losing the fat and keeping it off long term, than low intensity, steady state cardio aerobic training will ever do.

~ Sue Heintze

Sorry dude, but drinking a kegger every weekend isn’t going to help with that six pack you’ve been trying to get since freshman year. Likewise, as much as you’d like to think that grabbing a few M&M’s here and there from your secretary’s desk won’t mount to much- there’s a reason you’ve been trying to lose the same 20 lbs for five years.

~ Tony Gentilcore, CSCS

When you're trying to motivate yourself, appreciate the fact that you're even thinking about making a change. And as you move forward, allow yourself to be good enough. Perfectionism can undo what you're trying to achieve. Look at the angst people have when they cut a workout a little short. Do they really think a few minutes less, one day, is going to make that much of a difference? Worse still is the "what-the-hell effect"—you eat one bad thing, then just give up.

~ Alice Domar


Friday, March 23, 2012

Why Water?

You’ve heard it a million times- drink lots of water. 


Staying hydrated will make you healthier and can aid in fat loss. When you're properly hydrated, you can exercise harder and longer. Water is involved in almost every bodily process (including metabolism).

Many people reach for food when they're actually dehydrated.

In addition, acute dehydration results in impaired physical work capacity, decreased alertness, impaired concentration, moodiness, decreased reaction time, diminished short-term memory, poor thermoregulation, impaired cognition function,  and reduced cardiovascular function.

Multiple studies have showed a significant association between improved hydration status and reduced kidney stone occurrence.

So, drink your water. 


Tuesday, March 20, 2012

Boot Camp Workouts For Fast Fat Loss

I know how life can interfere with good intentions. It could be a crazy schedule, tight finances or something else.

If you read this blog regularly, I also know you realize the importance of exercise to your to your physical, mental and emotional health.
So, since I just found out about this new program from Craig Ballantyne, the creator of Turbulence Training, I wanted to let you know about it.

Craig and Mike Whitfield (another Certified Turbulence Trainer) have combined Metabolic Resistance Training with boot camp style workouts. This is basically what I do in my boot camp sessions but if you don't live near Lancaster, PA or if you're unable to attend my No Pink Dumbbells Boot Camp right now, you can still get great workouts at home with their program.

Here's what they've got for you:

- 10 beginner MRT bootcamp workouts
- 31 advanced MRT bootcamp workouts
- 20 challenge MRT bootcamp workouts

Try out these great fat burning workouts now and save $30 until Thursday.

31 Turbulence Training MRT Bootcamps

You'll beat workout boredom with dozens of new workouts filled with cool exercises.

You'll get more results.

So here's what I want you to do.

=> Go over to 31 Turbulence Training MRT Bootcamps now and check it out.

Then, get your 31 TT MRT Bootcamp Workouts while they are on sale during the program release party (until Thursday only).

Then, just select your workout, hit print, and you're on your way to a healthier, fitter body. 

You'll love those workouts that Certified TT Trainers, Mike Whitfield and Craig Ballantyne have created for you.

No more cobbling together your own routines or using the same old boring DVDs. Or, even worse, no more neglecting your exercise program because you're not sure what to do.

You'll get 31 assorted, total body, fat blasting workouts.

=> If you can't join me at NPD, do yourself a favor and check out this program. You'll beat workout boredom and save $30 on the program release sale.

Craig ALWAYS guarantees his programs so if you get it and, for some reason, feel it's not for you he'll refund your money- no hassles.

31 Turbulence Training MRT Bootcamps

But hurry, the price almost doubles on Thursday. :-(

On the other hand, if you've been thinking about joining a fitness boot camp and you're near Lancaster, give me a call. Spring is here and no one wants to feel sluggish and/or be uncomfortable wearing clothes that have gotten snug.

Plus, I'm running a referral contest and you could earn bonuses toward future session and CASH for spreading the word among your friends and family.

Check out Craig and Mike's program. Call me. Do something. Don't put it off. Take action now. Procrastination is the number 1 reason why people don't get in shape.


Monday, March 12, 2012

Do What You Hate, The Results Will Follow

Most people avoid the strength training exercises they dislike but the movements you hate to do are usually the ones you need the most. 

It’s human nature to prefer doing things we’re good at. The exercises most people skip are ones they are weakest at or that challenge their balance - exactly the areas they need to work on! 

The challenge of doing the hard stuff will improve your strength and fitness level, provide better results, and also burn more calories.   


Friday, March 9, 2012

Act Like A 3 Year Old

If you’ve ever spent much time with a toddler, you know they can drive you crazy constantly asking the same question- “Why?” However, if you’re interested in dumping excess body fat and slimming down, some 3 year old behavior could mean the difference between success and failure. 

To succeed at fat loss, you need to discover a burning reason to get fit. The vague, “I want to be healthier”, won’t cut it in the long run. You need to “peel the onion” to find out the real reason you want to change. You need to ask yourself, “Why do I want to dump this excess fat?” over and over again.

Initially, your answer may be that you want to look good and feel better about yourself. O.K. but why do you want to look good and feel better? Then your response may be that you hate how you look and are sick of having no energy and sitting home alone in front of the TV every night. 

When you ask yourself why you want to get out and socialize more, you may realize you're lonely and not confident enough to meet new people feeling the way you do about yourself. Just keep asking “Why?” and peeling the onion. You have to keep digging until you discover your deepest motivation for dumping the fat and getting healthy.

Maybe you are a parent who is too overweight to play with your kids. Maybe you’re sick of being miserable and depressed. Maybe you’re afraid you’ll die early and never get to walk your daughter down the aisle. 

Without that true motivation to remind yourself of daily, you're far more likely to give up on your new lifestyle when you're tired and ordering takeout is easier than preparing something healthy, or when work gets crazy busy and stressful, or when friends discourage your efforts, or you don't feel like going to the gym.

Dig and then dig deeper.

Making the necessary changes in your nutrition and lifestyle will be easier if you can unearth the real root of your desire to be healthy and fit. You'll be more committed to becoming the person you want to be because your motivation will be stronger.


Tuesday, March 6, 2012

From The Raving Fans Dept. Of No Pink Dumbbells Boot Camp


Lisa McDonald,
NPD member since September 2011

I'm addicted to boot camp! I've tried just about every fitness program and video out there and have never been happier with the results I get from No Pink Dumbbells Boot Camp. The group setting is highly motivational and you are never pressured to move or work any faster or harder than you are able to on your own. (Although I think the group setting helps you push yourself to the max!) 

Great people to work out with and a great trainer who mixes up the workouts to keep them fun and motivational. I can do moves now that I struggled greatly with when doing other better shape than when I finished Insanity.      5 STARS FOR BOOT CAMP!!


Thursday, March 1, 2012

Collected Fitness Wisdom #45

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

I can think of 1001 more productive ways to spend your time in the gym than by doing freaking sit-ups/crunches.

~ Tony Gentilcore

Change is Uncomfortable....however, Change will happen whether you like it or not.

Change is inevitable - so the question becomes "Are you going to cause and direct the change or are you going to sit back and passively wait for change (and life) to happen to you?"

~ Holly Rigsby

The scale is a lose lose. Everytime you go near it that self defeating game kicks back in. If there is one giant leap I have accomplished thus far on my journey, it is throw that scale out!!!!!! Before and Afters and measurements are enough for me :)

~Cristie Pemberton