Happy Halloween!

Holly Rigsby's Free Halloween Workout '09

Last year, she dressed as Olivia Newton John and incorporated pumpkins into her workout to the tune of "Let's Get Physical." This year Holly Rigsby, creator of Fit Yummy Mummy got costume suggestions from her FYM members.

Check out the video below to see what costume won. This is a great total body workout with minimal equipment necessary. Give it a try.



Fit Yummy Mummy Halloween Workout
A1 Squats
A2 Mountain Climbers
B1 One Leg Romanian Deadlift
B2 Row
C1 T-Ups
C2 WoodChops

I love to use supersets ~ A simple solution to your lack of workout time this holiday season. Follow this full body, fat loss workout with just a pair of dumbbells – repeat each superset 2-3 times to help you get in the fastest, most effective workouts this holiday season!

BONUS: It’s FUN – the real reason why we exercise.

Congratulations to the Costume Contest Winners!

Holly
Fit Yummy Mummy

Think "Swine Flu" is epidemic? Think again.

According to the CDC website, "Flu activity is increasing in the United States with most states reporting widespread influenza activity. So far, most flu is 2009 H1N1 flu (sometimes called "swine flu"). CDC expects both 2009 H1N1 flu and seasonal flu to cause illness, hospital stays and deaths this season."

So why did a 3-month long CBS investigation reveal that, based on tested samples, most people who have been diagnosed as "presumed" or "possible" cases of H1N1 (swine flu) didn't have it? In fact, according to the results of testing, the patients probably didn't even have seasonal flu.

Below is a 10 minute segment on the investigation's findings. At about 6:40 in, the host reports specific percentages of confirmed H1N1 cases from different states. They are amazingly low. Remember, these were not random samples; these were cases that doctors reported as likely cases of H1N1.

Does Your Body Really Burn Muscle When You Don't Eat Regularly?

I received this a few days ago via e-mail from Brad Pilon. It's a must read for anyone who wants to lose weight or might want to in the future. :-)

Brad is a proponent on intermittant fasting and has done extensive study of the research that exists regarding dieting. This is one of many myths that Brad has debunked.

Here's the e-mail...


It probably didn't start with the internet...it probably started waaaaay before we were all on-line.

But the myth that your body AUTOMATICALLY chooses to burn muscle when you don't eat just doesn't seem to want to die.

Is it purposeful scaremongering, or is it simply that so many of today's so called nutrition experts just don't bother to do enough background research and simply restate the same old tired myths over and over again?

I'd like to think it's the latter - and that they aren't lying to you on purpose.

But maybe I'm just being optimistic...

Either way, let's put this myth to bed.

The general theory goes like this:

When you diet your body has an overwhelming urge to 'eat' your muscles because muscle is calorically expensive.

But, if you do a quick review of pretty standard human physiology you find that muscle is NOT actually that 'calorically expensive'.

While your Lean Body Mass does burn around 10 calories per day per pound, the vast majority of this comes from your internal organs.

Skeletal muscle only burns about 5 Calories per pound per day. Your heart, liver, kidneys, intestines are calorie burning machines
that burn about 25 calories per pound per day.

So based on this argument of burning tissue that is calorically expensive you would expect your body to burn away heart and liver tissue waay before muscle.

Now the obvious argument is "But those are important organs!"

Well, now we are obviously changing the argument...which still doesn't make sense since FAT IS STORED AS A FUEL to be used when you are low on food

If we are going by level of importance you would still burn your body fat before you ever turned to burning muscle.

Bottom line, this idea is a myth. Probably started by bodybuilders trying their best to describe the weird things that happen to their bodies when they are trying to get
artificially lean, while on a boat load of steroids...but that's another story all together.

Besides, It's actually a bit of moot point because weight training while you are dieting will preserve your muscle mass no matter what.

Don't let them scare you into NOT getting results.

If you want to lose weight, find a comfortable way to eat less, and weight train.

Your friend,

Brad Pilon
www.Eat Stop Eat

Can't Get To the Gym? Try This Bodyweight Workout

A large number of local Twitter regulars are sick. This morning I saw a post by a woman (who is not sick) who wanted to go to her gym but was afraid because of what her 2 year old might pick up at the gym's daycare.

Don't be fooled into thinking that you need a bunch of equipment to get a good workout. If you want to keep up with your exercise program but are in the same boat as the above Tweep, here's a no-equipment home, outdoor or travel workout.

Prisoner Squats
Pushups (whatever kind you can do- regular, knee, incline)
Lying Hip Bridge
Plank to Pushup*
Prisoner Lunges (pick one- front, rear, stationary)
Spiderman Climbs

Do all 6 exercises with minimal rest between them. Base the number of repetitions on your current fitness level, with a maximum of 15 reps or 15 per side. Depending upon your weak areas and fitness level, you may be able to perform fewer reps of some of the exercises and more of others. That's O.K., just make sure you concentrate on good form and challenge yourself.

Rest 30-60 seconds as needed and repeat the circuit up to a total of 6 times.


*If Plank to Pushups are too difficult for you, substitute Bird Dogs or Inchworms.

Let me know what you think.
.

Double Your Pleasure With Group Workouts

O.K., maybe pleasure is the wrong word :-D but recent research has shown that exercising in a group can increase your endorphin level and double your pain tolerance compared to going it alone.

A study from the University of Oxford’s Institute of Cognitive and Evolutionary Anthropology published September 16th in Biology Letters found that Oxford rowers could tolerate twice as much pain exercising as a group than when they trained alone.


Twelve rowers participated in multiple tests. Each one rowed continuously for 45 minutes on a rowing ergometer- a gym machine that simulates rowing and that crews use to train indoors. Rowers exercised alone or in a "virtual boat" (8 rowers using ergometers side by side).


Pain thresholds were measured after each session. Researchers found that the rowers' pain threshold increased during both individual and group training. However, the increase was significantly higher after the group sessions.

If you're looking for a way to make your workouts more productive but "easier", try a fitness bootcamp. The energy and camaraderie can't be beat and group workouts come with built-in accountability and social support, both critical to your success.

Is Your Gym Preventing You From Dumping Fat?

Fitness centers have their own personalities. You may already know which facility in your area is known as the pick-up place, the muscle head gym, the bargain gym, etc.

To get fitness and weight loss results, your health club needs to be a place where you feel comfortable and supported. You also need a facility where you get knowledgeable advice and a well designed program.

Check out this interesting article by Chris Dwelle to see if your gym supports or impedes your fat loss progress.


5 Ways a Big Box Gym Prevents Your Fat Loss
by Chris Dwelle

I bet most of you didn't know that I used to be a fitness director in a "Big Box" gym for a few years. It was a learning experience to see what goes on behind the scenes of big fitness centers and how they succeed so well. For those of you that are unaware, a "Big Box" gym is your "mall-like" fitness center that opens up at a location complete with tons of exercise equipment, latest technology, hottest group classes, pool, and many more amenities. These facilities are typically built from the ground up and will have a "pre-membership" sale to drive customers into their doors. The facility is usually very nice, accommodating, and sometimes...very "busy"--meaning lots of 'stuff' going on (lighting, built in Starbucks or Subway, music, and Wi-fi capabilities).

But did you know that the Big Box gym actually prevents you from losing fat? Did you know that every time an LA Fitness or 24 Hour Fitness opens, their goal is to keep you from reaching your goal? Want to how? Here's a list of things that I have at some point or another dealt with directly.

Read the rest of the article here ==> 5 Ways a Big Box Gym Prevents Your Fat Loss