Save Time & Maximize Your Workout

For an athlete short on time, using multi-joint movement exercises is more time efficient than single-joint movements, says a report. Instead of performing a leg extension, for example, opt for a squat. This exercise not only works the quadriceps, it also works the lower back, hamstrings, gluteus, and calves.

Other time factors to watch for:
• For most lifters, a multiple-set workout (2-4 sets) is more beneficial than a single-set workout. If you don't have time to perform multiple sets on all your targeted areas in a workout, focus on a different area each workout. You'll see greater results in the long run.

• If you want to get the most out of your workout, pick a weight that allows you to perform 8-12 repetitions. Make sure the weight causes you to be near exhaustion on the last repetition. For example, if you're lifting 100 pounds, you should be able to properly lift the weight seven times, and should reach exhaustion between repetitions eight and 12.

• High repetitions with light to moderate load promote muscular endurance, but do not produce muscular strength. A workout focused on moderate load and moderate repetitions (8-12) promotes muscular growth. A workout focused on fewer repetitions (1-6) with a heavy load is best for strength gains but should only be used by experienced people who have been training for at least one to two years.

• Circuit training, which consists of continuous movement from one exercise to another with little or no rest in between each exercise, is a great way to maximize your workout time. To get the best results, the entire circuit should be repeated more than once in a workout. By comparison, single weight training requires you to perform one set of repetitions, rest 30 seconds to 90 seconds, and repeat eight to 12 times before moving on to the next exercise. Single weight training is preferred for building strength.

It is always a good idea to check with your doctor before starting an exercise program. Then use a qualified Personal Trainer to ensure you are performing at your best. :)

Bikini Bottom Blast OFF!

          THIS!!!


                                   OR



                                              This???


Pool parties, beach vacations, and water park adventures…ahhh the joys of summer are almost upon us! Are you swim suit READY? Of course you do not have to sport a bikini…however no matter what you choose (Ladies - one piece, tankini, bikini or Men – Bermuda’s or speedo) …the question remains – Is your bottom ready to be seen?


START the Blast
5:45 pm people June 1 Tuesday
9:00 am people June 2 Wednesday

END Summer
August 25 & 26

Program Consists:

35 workouts
Plus 6 Saturdays (average 2 per month)
Body Compositions, fitness testing, and nutrition HELP!

9:00 am
Monday, Wednesday & Thursday

5:45 pm
Monday, Tuesday & Wednesday

You are welcome to come to any and all classes. If you miss your morning come to the evening & vice versa. Note the difference on Tues & Thurs from morning to night. If you are able you can come to both.

Contact me for more info

The Power of Positive Thinking

If attitude is half the battle in losing weight, how can you trade your negative outlook for a positive one?
One thing that helps me though the days is this, I look at myslef in the mirror & tell myself good things about myself. Sure there are plenty of negatives to shout out, however, what good does that do me. I have people in my life that will remind me of the things I don't do right! I need self talk that is strong enough to overload the negative obstacles in my daily living!  AMEN!

Believing in yourself is both the hardest and most necessary ingredient in successfully changing your lifestyle. But, erasing years of negative thought is easier said than done.

Negative self-talk, the conversation you have with yourself in which you convince yourself you're not capable of achieving your goals, is at the root of the problem.

How often have you told yourself, "I can't do this", "Who am I kidding?" or "I won't stick with it, I never do."

It's a self-defeating habit that keeps you frozen in your tracks. Negative self-talk is part of a defense mechanism individuals develop to protect themselves from having to experience feelings and emotions they fear as unpleasant. Frequently, people focus on their past performances and failures as being predictive of how they will act in the future. This gives your past experiences the power to dictate who you are today.

The first step toward positive thinking is erasing the negative thoughts that poke holes in your confidence. Before you can accomplish this you must become aware of the negative self-talk as soon as possible. Next, retrace to find where it came from and why. When you confront the fear or emotion, it loses its power over you.

Once you realize this, you've cleared the way for positive thinking. Unlike negative self-talk, positive thinking focuses on what's right rather than what's wrong.

Positive thinkers affirm themselves; they tell themselves they're worthwhile, in control and headed toward success. They visualize themselves as they want to be. In fact, mental visualization can help speed the process of change. The mind is a powerful tool. What you put your attention on grows.

The best time for visualization is in the morning just after awakening or at night just before sleeping. Both times are good because the mind and body are often relaxed and receptive. These are perfect times to think light and see yourself as a lean, capable, happy and confident person.

Create a detailed picture that best defines your image of success, whether you're gracefully sweating your way through an exercise class or ordering a low-fat meal at your favorite restaurant.

In addition, you may want to take a moment to write down all your positive attributes. Post them where you can see them every day to remind yourself that you're worth the effort.

Forging Your Character

Sometimes...I just can't sleep. Ever been laying in bed while your eyelashes hold up the ceiling. This leads me to the one "friend" who is up 24/7....the internet. How easy it is to start reading ONE thing, an hour passes & you find your computer fingers have led you far from where you started. At least I hope I am not the only one that becomes a lost in space victim (cyberspace that is).

Anyway, I came across a short article that was simple & a good read. Wanted to pass it on to you. The following words are from Jim Rohn. 


Personal success is built on the foundation of character, and character is the result of hundreds and hundreds of choices you may make that gradually turn who you are at any given moment into who you want to be. If that decision-making process is not present, you'll still be somebody-you'll still be alive-but you may have a personality rather than a character, and to me that's something very different.

Character isn't something you were born with and can't change, like your fingerprints. It's something you must take responsibility for forming. You build character by how you respond to what happens in your life, whether it's winning every game, losing every game, getting rich or dealing with hard times.

You build character from certain qualities that you must create and diligently nurture within yourself, just like you would plant and water a seed or gather wood to build a campfire. You've got to look for those things in your heart and in your gut. You've got to chisel away in order to find them, just like chiseling away rock to create the sculpture that previously existed only in the imagination.

But the really amazing thing about character is that, if you're sincerely committed to making yourself into the person you want to be, you'll not only create those qualities, you'll strengthen them and re-create them in abundance, even as you're drawing on them every day of your life. That's why building your character is vital to becoming all you can be.

Top 10 Best & Worst Food 4 UR Kids

10 of the Worst Children's Foods
1.  Soda pop
2.  Whole milk
3.  Hamburgers
4.  American cheese
5.  Hot dogs
6.  French fries and Tater Tots
7.  Ice cream
8.  Pizza loaded with cheese and meat
9.  Bologna
10.  Chocolate bars

10 of the Best Children's Foods

1.  Fresh fruits and vegetables
(especially carrot sticks, cantaloupe, oranges, watermelon, strawberries)
2.  Chicken breast and drumstick without skin or breading
3.  Cheerios, Wheaties, or other whole-grain, low-sugar cereals
4.  Skim or 1 percent milk
5.  Extra-lean ground beef  or vegetarian burgers (Gardenburgers or Green Giant Harvest Burgers)
6.  Low-fat hot dogs
7.  Non-fat ice cream or frozen yogurt
8.  Baked corn chips or potato chips
9.  Seasoned air-popped popcorn
10. Whole wheat crackers or Small World Animal Crackers

By theway....this can just as easiy go for teenagers, adults, seniors....Yea I am talking to you too!

PROJECT: HEAR ME ROAR!

PROJECT: HEAR ME ROAR! (not just for the ladies)

So your belly’s looking more like a laundry bag than a washboard. You made a New Year’s resolution– for the eighth year running – to lose enough girth to take your clothes out of the Museum of Waist lines (formerly known as your closet). Did you mean for that resolution to become an annual April Fool’s joke you play on yourself?

You say you really do want to lose that belly, perhaps even develop some abdominal definition in the process? The good news - it is possible! All it takes is some time, discipline, hard work, and most important, a different approach to your lifestyle.

Your first task (and fortunately, your easiest) is to stop thinking about your waistline in the abstract; there is no such thing as spot reducing. No known diet will blast fat off a particular body part. Your second task (a bit more challenging) is to commit to get fit. Stop finding excuses to NOT take care of yourself. And your third task (the most difficult) is to follow through with your decision. Do it! Sweat, have fun, and Get ‘er done!

Sign up if you are:

Absolutely ready to make changes,
Committed to 6 weeks of total wellness training,

Dedicated to exercise 3 days a week (NO excuses), Motivated to the program 7 days a week!

START (of the Beginning)

April 14 Wednesday at 9:30 am

April 15 Thursday at 5:45 pm

END the 6 weeks (but not the end of the road)

May 26 Wednesday at 9:30 am

May 27 Thursday at 5:45

What will we do? Time of COMMITMENT (scarey word huh?)

Fitness assessments, body composition, variety of workouts, build friendships, laugh allot, sweat and groan, maybe even some tears, and a great sense of accomplishment!

Schedule

Monday9:30a Do IT! (Interval Training)

5:45p Kick Boxing

Tuesday

9:00a Strength 4 U (Circuit Training) (meets in Perkins)

5:45p Do IT! (Interval Training)

Wednesday

9:30a Whole Body Training

5:45p Whole Body Training

Thursday

9:00a H.O.T (Healthy Outside Training)

5:45p H.O.T

Saturday (special occasion)

9:00a Sole Mates – walk and jog together

Locations vary…once signed up I will let you in on “the secret locations”

If you need a different time & can gather some friends then “walla” I can make it happen!

Extra’s

“Do it yourself” at home workouts by email (6 total, one each week)

At home stretches to follow, Nutrition tips, and surprise workouts as bonus

Price you ask?

I prefer to think of it as an investment towards your health :) 6 weeks all inclusive! $120

Magic Potion??

Some dieters pin their hopes on pills and capsules that promise to "burn," "block," "flush," or otherwise eliminate fat from the system. But science has yet to come up with a low-risk "magic bullet" for weight loss. Some pills may help control the appetite, but they can have serious side effects. Other pills are utterly worthless.

Google weight loss pills and you will find page after page of sites claiming to have “the one” that will make you thin. There is already a site for “2010 Top 10 Weight Loss Pills!” There will be a whole crop of pills for 2011. And people will still be spending $100 a month on “THE NEW ONE.”

The Federal Trade Commission (FTC) and a number of state Attorney General have successfully brought cases against marketers of pills claiming to absorb or burn fat. The Food and Drug Administration (FDA) has banned 111 ingredients once found in over-the-counter diet products. None of these substances, which include alcohol, caffeine, dextrose, and guar gum, have proved effective in weight-loss or appetite suppression.

If that doesn’t have you convinced, take a look around you. If there was an over the counter pill that actually burned the fat while you watch t.v…..why are there so many overweight people.

The reality is we need to eat a little less and move a little more. That is the healthiest and cheapest way to get “thin”. Stop finding excuses to not take care of your body. You were only given one (you do not have an extra in the closet). Stop wasting money on late night infomercials that make quick promises. You are better off spending that money on a well trained Personal Trainer that will teach you how to make lifestyle changes for a healthier, thinner, more educated YOU!

Will Power or Time?

So you walk a little today, get your heart rate up, you lift a few weights, you eat a little differently, then tomorrow morning you wake up and look in the mirror… and see the same old flubber. You have to be pretty well along the path to see any significant results. What keeps you doing this simple thing, day after day?
Some say it’s will power! You just need more will power. A friend of mine used to say that people on diets who complain that they lack will power are usually suffering more from a lack of won’t power! For most people, will power ends up looking and feeling like some sort of grim self-tyranny, and involves creating an elaborate reward-and-punishment system.

Do you want to change? If so, I can tell you how to tap into the most powerful force for change there is. Would you like to know? Here it is: TIME. Position your daily actions so time is working for instead of against you.

What keeps you on the path is your understanding of the secret of time. If I stay on this road long enough, I’ll get the result I seek. It’s not a question of your mood, your feeling or your attitude. And it’s not a question of will power. It’s a question of simply knowing.

When you enter a darkened room, why does your hand reach out for the light switch? Because you know that when you hit the switch, the light will go on. You don’t have to give yourself positive self-talk about how you really ought to hit that light switch, or set up a system of rewards and punishments around whether you follow through or not with hitting the light switch. You don’t need any rigmarole; you just hit the switch. Because you know what will happen.

It’s the exact same thing here; you walk a little every day, lift a few weights, eat a little better, (hit the light switch) because you know it will make you healthy (the light will turn on).