Wednesday, January 29, 2014

What Should I Do On My Off-Days?

Your goal should be to perform 3 strength training session per week on non-consecutive days. When that's becomes a habit, to increase your fitness level and see faster results, you should also try to be active on your “off days”.

Off-day workouts should not be intense. They should not interfere with your recovery from strength sessions.

So what type of activity qualifies? To some degree, it depends on the individual. A fit person may find a 2 or 3 mile run a great option but it would not be a good choice for an exercise newbie.

Walking, biking, dancing, moderately challenging bodyweight circuits, jogging, yoga, playing with your kids/grandkids, hooping, swimming, hiking, etc. would be good options for many people. Listen to your body. Your blood should get pumping a little and you should feel energized. If you are overly fatigued or get sore afterwards, you did too much for off-day activity.

A great choice for off-day movement is a mobility/flexibility circuit. Better flexibility and mobility means improved strength training workouts. And, the movements are not so challenging as to impede recovery from your regular workouts.

If you are a relatively new Body & Soul member, you can always do your warmup circuit on your off-days. If you’re ready for something a little more challenging, give this a try…

Complete this circuit one time through:
  • Rocking – 10 reps w/ a 2-3 second pause in the “seated” position
  • Lying Hip Bridge – 10-15 reps
  • Plank – Hold 30 seconds
  • Kneeling Head Nods – 10 reps
  • Alt. Side Lunge – 10 reps per side 
  • Stick Ups – 10 reps  
  • Cross Crawl – 10-15 reps per side
  • Prisoner Stationary Lunge – 10 reps per side
  • Spiderman Reach – 5 per side but pause at the end position for 2-3 seconds
  • Cherry Pickers – 15 reps 


Monday, January 20, 2014

Upcoming Meditation Workshop

Back, once again, by popular demand...


Yoga for Peace...Of Mind Presents: 

    "The Seventh Limb"
Meditation for Busy Lives

Instructor: Susan J. Atkins, Ph.D.

Saturday, January, 25th 9:00-11:30 AM

In session one you'll learn about the latest scientific information regarding the benefits of meditation practice.  Everyone can meditate. It simply requires the willingness and correct instruction.

You will learn and practice a basic breath meditation, an ambient sound meditation, an individualized visualization practice, and a body scan. A sheet of "helpful reminders" will be provided for each style of meditation.

Saturday, February 8th 9:00-11:30 AM

Session two will begin with a review and a question and answer period. You will have had two weeks to practice and may want clarification. Common myths will be dispelled and tips for developing a consistent practice will be presented.

Session two will include a guided visualization practice, a mindfulness practice, mantra meditation, along with variations for walking practice.

Each session $25.

Susan J. Atkins, Ph.D., RYT is a Clinical Psychologist and Registered Yoga Teacher. She is also certified in Relax and Renew Restorative Yoga by Judith Lasater, Ph.D., P.T. Susan has practiced yoga since 1972. For the last 15 years she has studied with some of the most advanced scientists and yogis in mind/body health.

Both sessions will be held at:

Body & Soul Fitness Studio

618 Columbia Avenue
Lancaster, PA 17603

Plenty of free parking.

Susan needs an accurate count of participants. Call her at 396-1365 to reserve your space or for more information.


Thursday, January 2, 2014

Free Fat Burning Workout Below!

The new year is fast approaching and I know there are going to be WAY too many people slogging away on treadmills, ellipticals, and stationary bikes for hours...and then getting frustrated and giving up when their results suck.

Instead, try this kick butt workout from Craig Ballantyne, author of Turbulence Training 2.0

This workout is no joke, so please don't do this if you are a beginner (but don't worry, Craig has 6 weeks of Beginner Workouts in his Turbulence Training system, complete with follow-along videos).

Warm-up Circuit:
- Go through 2 times with no rest between exercises.
- Rest 20 seconds between circuits.
o Prisoner Squat - 20 seconds
o Pushup or Kneeling Pushup - 20 seconds
o Stability Ball Leg Curl - 20 seconds  (or Lying Hip Bridges)
o Band Pull - 20 seconds  (or Stick Ups)

Metabolic Resistance Training Circuit #1
1A) Dumbbell (DB) Goblet Step-Up - 30 seconds per side
- 15 seconds rest/transition.
1B) T-Pushup (alternating sides) - 30 seconds
- 15 seconds rest/transition.
1C) KB (Kettlebell) or DB Swing - 30 seconds
- Rest 30 seconds & repeat 1 more times for a total of 2 circuits.

Metabolic Resistance Training Circuit #2
2A) 1-Arm DB Squat & Press - 40 seconds per side
- 20 seconds rest/transition.
2B) DB Renegade Row (alternating) - 40 seconds
- 20 seconds rest/transition.
2C) Suspension Y's or DB Rear-Delt Raise - 40 seconds
- 20 seconds rest/transition.
2D) Suspension Curls or DB Curls with Palms-up - 40 seconds
- Rest 30 seconds & repeat 1 more time for a total of 2 circuits.

Metabolic Bodyweight Finisher
3A) Narrow-Stance Bodyweight Squat - 20 on, 10 off x 4 rounds
3B) Jumping Jacks - 20 on, 10 off x 2 rounds
3C) Narrow-Stance Bodyweight Squat - 20 on, 10 off x 4 rounds
3D) Jumping Jacks - 20 on, 10 off x 2 rounds

That workout will burn more fat and rev up your metabolism far better than the same 30 minutes spent on some piece of cardio equipment.

I used this workout with my boot campers last week and they loved the challenge. 

The above workout came straight from Craig's Turbulence Training  which is on sale from Tuesday, December 31st to Friday, January 3rd at midnight for a HUGE discount. It's an incredible and effective fitness program for fat loss - AND you can do all from the comfort of your home if you have some dumbbells and want to avoid the craziness of the gym in January.

Sorry for the late notice. The post was scheduled earlier (or so I thought) but did not appear.

Craig Ballantyne goes above and beyond to deliver an amazing program - and you can see its success from the Success Stories and TT Transformation Contest winners in his article at the link below.

Get your copy here ==> Turbulence Training - before the sale expires!

Here's everything that you'll get with Craig's incredible fat burning Turbulence Training System:

All the TT workouts come with follow-along workout videos? You can just watch the video for all the exercise demonstrations and even suggested exercise substitutions.

- The NEW and IMPROVED 10-year Anniversary Edition of Turbulence Training (complete training manual with exercise charts, photos, and descriptions)

- 24-weeks of follow-along, fat-burning workout videos with Craig and his Certified Turbulence Trainers doing every repetition of every exercise with you - all in just 30 minutes per session!

- Five brand NEW 4-Minute Miracle no-equipment bodyweight workouts that you can do anytime, anywhere for a TT fat burning boost

- The NEW and IMPROVED Turbulence Training Nutrition guide to deliver you the total fat loss package you need to transform your body

- This is the complete Fat Burning Transformation package that you need to kick-off the New Year with fast fat loss - and it's guaranteed.

Get your copy here Turbulence Training - sale ends soon.