You Did What? Now Do This

Everyone knows that there is no big secret to losing weight, it takes hard work, proper nutrition, and most importantly, consistency. Weight loss is all based on calories taken in versus calories burned. If you burn more calories than you take in you'll lose weight, if you don't, you won't...it's that simple.

Here are some examples of things we like to indulge in and their calorie contents followed up with an example of what you'll have to do to burn those calories back off.

All of these numbers are based on a person weighing 155 - 175 lbs.

You did what? I drank 10 bottles of Miller Lite watching football last Sunday (hey, they were only $1.50 a bottle) - 960 calories

Now do this. Play 72 minutes of full court basketball (no timeouts)

You did what? I ate 3 slices of plain pizza from a Pizza Hut pan pie - 690 calories

Now do this. Hit the stairclimber for 1 hour and 27 minutes

You did what? I ate 2 Egg McMuffins from McD's because I didn't feel like making a healthy breakfast at home - 600 calories

Now do this. Mow your lawn for 2 hrs and 5 minutes (hope you have a big yard)

You did what? I ate a plain bagel with 2 tbsp. of cream cheese - 450 calories

Now do this. Play 43 minutes of singles tennis

You did what? I thought I was eating healthy on the road and grabbed a grilled chicken ceasar salad from McDonald's - 410 calories

Now do this. Hop your health conscious butt on the treadmill at 5mph for 38 minutes

You did what? I drank 6 RBVs (Red Bull and Vodkas) on a Saturday night bender trying to relive my youth - 1062 calories

Now do this. Have fun rockstar, because now you have to do some mosh pit type rock and roll dancing for 4 hours and 2 minutes!

You did what? I needed something greasy after all my late night partying to cure my awful hangover, so I hit up Arby's for a Beef n' Cheddar and large order of those amazing curly fries - 1040 calories

Now do this. Since you can't run or you'll probably vomit, hit the treadmill for 2 hours and 50 minutes of walking at 4 mph

You did what? I ate a 6 inch meatball sub from Subway (it was on wheat and didn't have cheese) - 580 calories

Now do this. Ok meatball, here's a fun way to burn that off...try having some "active" sex for 1 hour and 43 minutes. Yes, doing that deed burns calories too, but good luck making it that long! Good thing you passed on the cheese.

You did what? I needed some comfort food so I rolled into a Wendy's and grabbed a large chili with crackers and a medium chocolate Frosty - 700 calories

Now do this. Hop on the stationary bike for 90 minutes

This shows you that some of our favorite foods and beverages are packed with calories that we may not be aware of and if losing pounds is your goal, you need to adjust some of those decisions you're making or learn how to atone for those decisions with hard work and calorie burning.

Want to check out some of your other favorite foods and drinks and their calorie contents, check out http://www.calorieking.com/ or the http://www.thedailyplate.com/ you may be surprised with what you find.

Introducing Online Personal Training!

Are you one of those people that really want to get into better shape but aren't sure how to do it and don't have the funds to meet with a trainer? Have you ever heard of or thought of online personal training?

Online personal training allows people to get advice, motivation, and customized workouts from a certified professional without having to pay the costly fees of the face to face service. Also, you can do your workouts at home or in your health club on your own schedule.

Is motivation an issue for you? Sure it's great to have workouts emailed to you weekly, but will you actually do them on your own? Online personal training programs also include unlimited access to your trainer via phone or email and some even offer a premium service where your trainer will meet with you once a month or once every few months (depending on where you live). Have I covered all of the bases? Do you think this service is something that you can benefit from? Would you like to receive a customized, easy to understand workout via email once a week like this beginner's exercise program that I recently created using http://www.ptonthenet.com/ ? (click the link below)

http://www.ptonthenet.com/capview.aspx?s=NjI1MjksMjAwOSwxMCw0LDgsMTksRmFsc2UgbEVZQmxkVFVZSTFoOVRuTmNTM1NtUT09&p=856870&e=700

If online personal training is something that you think you might like to try, email me at kfees31@yahoo.com to find out how to get started now!

YOU ONLY GET 1!

"You Got a Door, You Got a Gym!"

"Wanna get bigger, harder, stronger...?" This is the question asked of us by Jake Steinfeld creator of the Body By Jake line of fitness products in his new infomercial for the Tower 200.

I am usually the first 1 to point out the flaws and ridiculousness of infomercial fitness products (it may be the horrible acting in the adds or the guarantees each product promises to deliver), but I think this 1 may have finally sold me!

Here is the skinny on the Tower 200:

http://www.youtube.com/watch?v=uINmw0smNQ8

(Ok, maybe the voice over in the ad is a bit annoying and seeing Greg Plitt perform the 200 exercises is a bit distracting to you ladies, but that aside, I think they do a good job of selling the product)

The reason I am sold on this product is this; I worked as a trainer at a private personal training studio in Vienna, VA for two years and the owner there had a Smart Gym as her only cable pulley system. When I first saw this ancient piece of equipment I thought, "well, this needs to go." but after training my clients on it and using it myself, I found it to be a very effective replacement for those expensive cable pulley machines. The Tower 200 from Body By Jake is basically the 2010 design of the old school Smart Gym with added resistance of up to 200 lbs.

For only $14.95 you can own the Tower 200, an exercise DVD (more on that in a second), and an exercise wall chart. I can definitely see the value of this and I think if you are the type of person that refuses to join a gym and wants to get into some strength training from home, you should look into purchasing this product.

Now I must let you all know that I am not endorsing this product for any monetary gain. Also, I have never touched or seen the live version of this product and I cannot speak to the quality of the craftsmanship, but they do offer you a lifetime warranty which says something about it's durability. What I'm saying is this, based on a first impression and having used a similar product and gotten (and given) results from it, I am comfortable standing behind it and letting my readers know my professional opinion.

I do have 1 problem with the ad and that is the guaranteed results that you will get "bigger, harder, and stronger in just 11 minutes a day with Randy Couture's 11 Minute No Excuses Workout." Hopefully by now you realize that you will not see results in just 11 minutes a day (although 11 minutes are better than 0 minutes) and that diet combined with exercise and consistency is the key to a better looking, healthier body. The add just needed a famous face to help push sales along, and why not piggy-back 1 of the most popular things going right now, MMA fighting?

I'd love to know what people think about it after using it, so please feel free to get back to me if you or someone you know gets a chance to use the Tower 200. I may eventually purchase 1 for myself, but for those of you that know me know that I am a "gym rat" and prefer the health club atmosphere.

Five Reasons Why the Fall is a Great Time to Better Yourself

In the northeast (where most of you are) the leaves are changing, it's dark when you go to work in the morning and carrying around a hoody in the evening is always a smart idea. Yes, it's autumn and that means football, Halloween, new prime time TV shows, and unfortunately, more time spent on our butts...eating junk! Here are five reasons why this is the time you should be attacking your health and fitness plan with unbridled enthusiasm instead of giving in to the season's many pitfalls.

1. Football on TV - What do we do while watching football? Most of us tend to stuff our face unconsciously with salty snacks and drown them out with calorie filled alcoholic or sugary beverages. This is not the time to skip the gym! In the summer when we are outdoors and burning calories, it is OK to spoil yourself a bit with some of your favorite guilty pleasures, but in the fall, Saturdays and Sundays are usually spent plopped in front of your TV with your hand in a Doritos bag. Make it a point to get to the gym early on Saturday and/or Sunday mornings before the games begin. This way you have burned your calories for the day and slipping in a few extra during the game is not a crime. If you don't make that time to burn your calories, they just continue to add up on you and wreak havoc on your waistline.

2. Cooler temperatures - This goes without saying, the crispness in the cool autumn air is the greatest feeling in the world to an outdoor exerciser. Humidity is all but gone and the sun doesn't beat on you without restraint. Keep your sweating to a minimum and enjoy your exercise much more in the months of September, October and the start of November.

3. Halloween candy - Admit it, you do not have to be a child to fall prey to those evil baskets of Halloween candy sitting ALL OVER THE PLACE! Those sugar-filled demons are dying to add hundreds of extra calories to your daily diet without you ever even thinking about it. Want to enjoy some of those sweet treats? Spend 15-20 more minutes burning calories at the end of your workout.

4. Kids are back in school - For you stay at home Moms (and Dads), use part of the school day to take care of yourself. The kids are away, make the most of it! Get to the gym, go for a long walk, take a lunchtime Pilates or Yoga class, go for a hike or a bike ride, pop in your favorite fitness DVD and "Sweat to the Oldies" or get in your "P90X" workout for the day. Use this time to take care of yourself so that when the kids get home you have the energy to spend time with them doing the things they like to do.

5. Enjoy the fall harvest - Two of my favorite fruits are plentiful this time of year; apples and pumpkins! Apples are at their juiciest and tastiest in the fall and provide you with an easy way to add fiber, calcium, potassium, vitamin C, and folic acid to your diet. Toss slices on a salad, dip them in some yogurt, or just grab one on your way out the door. Pumpkins help add flavor to some favorite fall recipes and are packed with all kinds of nutrients including: fiber, vitamin C, vitamin E, iron, and potassium. They also are a great source of carotenoids which fight against heart disease and cancer.

Use these tips and make this autumn the best you ever had! Remember, the holidays and winter are right around the corner and that season serves up it's own dish of obstacles to overcome. Learn how to make healthy choices now and avoid "falling" behind.

Back Into the Swing of Things

It's been quite a while since I was able to sit down and post some useful information on here and I wish I was able to do so more regularly, but life sometimes whips a wicked curveball at you and you have to adjust your priorities. In any event, I am back to try to fire up this blog again (well, at least once a week).

The coming months are a tough time of year for a lot of people in terms of their health. Fall and winter sometimes sneak up on us and pull us into a state of hibernation when it comes to working out and eating properly. I am here to help you through these tough months so we can avoid the pitfall of having to make a dreaded New Year's Resolution to get into or back into better shape. We should STAY in great shape and be well year round so we can worry about having fun not about sticking to this mythical creature, "the resolution."

Stay tuned!

BLOG BREAK

I'm in the process of moving from Northern Virginia to good old Pennsylvania, so the addition of new content will be limited for a bit. Stay tuned and keep an eye out for my summer boot camps that I will be starting up in Schuylkill County, PA. I will post details as soon as they are finalized. Until then, I'll leave you with three simple things to do today:

1 - break a sweat (I don't care how you do it)
2 - eat at least two pieces of fruit and two servings of vegetables
3 - go through your pantry and throw away your white bread, sugary cereals, and potato chips

"You Only Get 1"

Do You Want it Bad Enough?

Over the last few weeks I have had numerous friends and family members ask me fitness related questions (no surprise since summer is right around the corner). These questions included:

"What should I do to lose weight"

"I want to lose fat, but not weight, what should I do"

"How do I get bigger calves" (heard that one twice this month!)

"What should I eat to gain (muscle) weight"

"How can I lose 30 ponds in two weeks" (yes, someone actually asked me that!)

"What can I do to lose this" (grabbing a fistful of fat somewhere near the midsection and butt)

I tried my best to give these people my expert advice and recommendations, but it usually circles around to the same result...NOTHING! This brings me to ask myself, "why did they even approach me in the first place?" No doubt they want to show me that they have a desire to change the way they look and feel, but part of me believes that they also thought I was going to tell them the secret of the universe where they can get exactly what they want without doing any of the work to get it. We all know there is no big secret us trainers are keeping to ourselves and you cannot find a better body in a bottle of pills or infomercial product.

I offered free services to these people, but it usually starts with me sending them a food log to complete for five days so that I can look at what they are stuffing down their throat. NOT ONE PERSON has sent me the completed food log back, so that tells me that they just don't care as much as they lead on. Am I incorrect in thinking this? How hard is it to write down everything you eat and drink for a few days and send it along to a trainer for FREE NUTRITIONAL GUIDANCE!?!?!? That task alone can help to shed at least a pound per week without doing any of the sweat work that comes with it.

In some cases I even offered free training hours to help get people jump-started and still, no commitment from these people! Once again this leads me to believe that they just don't want it bad enough. I know people that would pay thousands of dollars to lose or gain weight and I have worked with these people...they have succeeded. I'm not asking for your money and in most cases these people are close friends and family, so I'M FREE. I want nothing more for them than to be happy and healthy forever!

Here is some free quick advice: Start small, keep a food log and show it to a trainer or nutritionist, make a weekly workout schedule, and make exercise as big of a priority as brushing your teeth!

I'll end with this; how bad do you want it? If you have a strong desire to change the way you look and feel GO AFTER IT! If you think there is any easy fix and don't want to put in the time and effort necessary to be where you want to be, don't. It's your life, your body, your future and you have that choice.

Everybody Has 1...

You know what they say about excuses, we all got em' and I'm sick of hearing em'! Here are the top five excuses I hear daily for why people don't workout at all or as much as they should: By the way, THEY ALL STINK!

1) "I don't have time" - Really, you can't find at least 1 hour at least five days a week to devote towards your health and longevity? Tell you what; if you think you can't find time for exercise, send me your schedule! If I can't find you at least five hours in your "crazy" schedule each week, I will personally come to your house or office and train you for FREE once a week for a year!

2) "I can't afford a gym membership" - How much does it cost to go for a walk or a jog? Last time I heard, push-ups and crunches are going pretty cheap right now too!

3) "My (insert body part here) hurts" - Unless you are in a full body cast, there is alwasys something you can do...ALWAYS!

4) "I'm too tired" - Guess what, everyone is TIRED!

5) "Exercise just isn't for me" (yeah, people actually have said this!) - Talk to me when you're constantly at your doctor complaining of injuries and sickness and then talk to me when you're on the verge of dying years earlier than you should. Is it still just not your "thing?"

The best part about all of this is that there is always a way to navigate around these excuses! Remember, "you only get 1"

GET MOVING TODAY! You can thank me later.

Something to GET EXCITED About!

Listen up gang, swimming pools open in one month! Are you ready to expose yourself? Beach trips are right around the corner, are you going body-surfing in your t-shirt?

If you haven't already been prepping yourself for this time of the year, it's time to get your ass in gear! Today is Monday...who doesn't like to start a workout program on a Monday right? In the northeast, which is where most of the people reading this reside, it is 90 degrees outside today and tomorrow it will be 80 degrees. You have NO excuse to not dust off and lace up the running shoes, refresh your iPod playlist, and get outside and MOVE!

THIS IS YOUR 1 MONTH WARNING!

Why "WWGPD?" Actually Worked

I know what you're thinking, "what the hell is "WWGPD?" "WWGPD?" was an off-the-wall form of fitness motivation that was used by my former business partner and I, and it actually worked.


What

Would

Gregg

Plitt

Do

?


Yeah, thats the acronym...it probably doesn't make sense to any of you reading this, but hear me out.

First off, who's this Gregg Plitt guy? http://www.youtube.com/watch?v=Kx_EzEO8eew
Gregg is a trainer and fitness model from Baltimore that many of you have probably seen gracing the covers of many a fitness magazine as well as starring in the former Bravo reality series "Workout." Secondly, I do like women! I am just a fan of the fitness and fitness modeling industry and am envious of people that excel in the discipline, so relax! "Not that there's anything wrong with that though."

Anyway, here is what you need to do.

1) Find someone with a similar body type as you that you admire simply because of their physical make-up. Looks, personality, nor wealth should have no bearing on this decision. This person does not even have to be famous or known. Just be realistic, if you are a five foot tall female weighing 200 pounds, do not select Marissa Miller as your target.

2) Think about how they got that body and think of the sacrifiices that they have made to get there...research it.

3) Plug their initials into the WW_ _ D? acronym

4) Write it down or key it in somewhere you always look. Cell phone, planner, iPod, etc.

5) Every single morning you wake up, think about that acronym and plan how you will incorporate it into your day.

6) When it comes time to go to your workout, read it again and think about what it takes to get what you desire. Don't let anything stop you from completing your workout! If you try to stop short, think about it again! How bad do you want it?

I know this may sound unprofessional or stupid, but I challenge you to try it.

Take measurements before you start your own personal WWGPD? journey. Set a time scale for how long you plan on embarking on this journey. Invite friends to join you (find that "model" for each of you). Have fun with it and be amazed at how incredibly stupid this is but how incredibly simple this is and how incredibly persistant you will become with your strict dieting and exercise routine.

I'd love to know who is in your acronym and why you chose them. Update me on your progress and let me know what you think of this form of motivation. Like I said, it's not particularly scientific or professional, but it's effective and that's what matters most!

You Give Me a Bad Name

Dear Bob and Jillian, I understand you are changing people's lives and inspiring them to reach goals they never thought possible, but let's be realistic. The average overweight person watching "The Biggest Loser" is not really able to accomplish the ridiculous amounts of weight loss the contestants on this show attain.

Any trainer knows that healthy and safe weight loss is 1 - 3 lbs per week. The contestants on this show are dropping much, much more than that on a weekly basis. How can you be sure this is done safely and how can you be sure that once this show is over that weight isn't going to come flying right back? Where are past contestants, do you still care about them? Have they kept the weight off?

I must now admit that I do watch the show and enjoy seeing the success stories and how losing the weight changes people's lives. It is inspiring, motivational, and heart-warming, but it's really giving us "real world" trainers a hard time when we have clients that struggle daily with weight loss. I can't tell you how many times I've heard, "How come Jane Doe lost ten lbs in one week on The Biggest Loser and I can't lose one or two pounds?"

Well, Jane Doe has 24/7 nutritional monitoring limiting their caloric intake and four to six hours per day in a state of the art fitness facility. One more thing Jane Doe has is "Hollywood" trainers! I am not saying that you (Bob and Jillian) don't have more health and fitness knowledge in your pinky than I have in my entire body, because you very well may, but I feel you are there to get FAST, spell-binding results for us the TV viewer to keep coming back to watch. "Hollywood" trainers are there when Jessica Simpson needs to get ripped in six weeks for her role as Daisy Duke or when Hugh Jackman needs to be ready for his role as a kick-ass sci-fi character in some awful comic book film. You push normal everyday people far beyond their limitations thus exposing them to injury, stress, and unnecessary hyper-over-exertion!

Bottom line is this, people struggling with weight loss need to keep their expectations real and not get discouraged when they cannot accomplish the same thing as their Biggest Loser counterparts. There is a healthy, sane way to lose weight and keep it off and that is not what is being portrayed on this show.

The Bachelor's Grocery List

Do you despise cooking, don't have time to cook, or flat out have no idea how to cook? You are not alone, you are most likely a bachelor or young professional not lucky enough to have someone at home to cook your clean and nutritious meals for you. When you go to the grocery store, do you think quick, easy, and cheap? I do...and here are my grocery store "staples" and explanation of why they are a staple and what is good (or bad) about them.

1) Skim, 1%, or 2% Milk - 1 gram of protein per ounce

2) Eggs - Learn how to seperate egg whites out or just purchase liquid egg whites

3) Whole Wheat or Multi-grain Bread - look for high fiber breads and be sure they do not contain HFCS (High Fructose Corn Syrup)

4) Special K Protein Plus cereal - tastes horrible alone so you'll need #'s 5, 6, or 7 but each serving contains 10 grams of protein and 5 grams of fiber per serving

5) Special K Red Berries cereal - mixes amazingly with #4. A little high in sugar, but you only need a tad to sprinkle on top of your protein cereal for taste

6) Bananas - Nothing is better than a banana in cereal and if you don't know about the other tremendous qualities of the banana I'm not gonna tell ya!

7) Blueberries - 2nd best tasting fruit in cereal plus they are LOADED with free-radical destroying antioxidants

8) Chunk Light or Albacore Tuna in water - tons of protein, but high in sodium too

9) Lo-fat mayonaise - to mix with that tuna...go easy with it though

10) Low sodium deli turkey breast - anyone can cook a sandwich

11) 2% swiss or provolone cheese - to go with that turkey or tuna

12) Skippy Natural Peanut Butter - MY #1 FAVORITE! Best tasting PB on the market...and it's all natural!

13) Chicken breasts - it's not cooking if you have a Foreman Grill

14) Microwave in Bag Mixed Veggies - So easy, so nutritious

15) Lean Pockets - I get a ton of slack for eating these, but in a pinch they are a decent high protein mini-meal. Don't abuse them, because they are loaded with preservatives and sodium.

16) Yogurt - My favorite brands are Rachel's, or one of the high protein Greek brands Chobani or Oikos (slightly more expensive, but worth it)

17) Unsalted Almonds or Walnuts - toss a few in your yogurt and enjoy a perfect night time snack

18) Baby Carrots - perfect nutitious snack or side to your sandwich

19) Green Tea - high in antioxidants; helps lower cholesterol and burn fat

20) Apples - no comment necessary

21) Zone Bars or Clif Builder's Bars - Not so cheap, but these high protein meal replacement bars are great pre or post workout

What are some of your "staples" and why? Please comment.

The Best Muffins EVER!

OK folks, I just got some EXTRA SPECIAL info that I need to pass along to you all. Every Tuesday 1 of my very favorite personal training clients (who wishes to remain nameless) brings me at least six of these Raisin Bran Protein Muffins and I cannot keep them longer than a day or two; THEY ARE RIDICULOUS! It took me over six months to pry this recipe from her, but after constant begging and pleading, I GOT IT! I know the name Raisin Bran Protein Muffins doesn't sound as good as I'm assuring you they are, but you'll have to just TRUST ME on this 1!

They may not be the picture of a super-healthy snack, but they are much better for you and much better tasting than anything you'll find at Dunkin Donuts or Starbucks. I don't have exact numbers, but I'll guess that each muffin contains approximately 200-220 calories, 10-12 grams of protein, and 5-7 grams of fiber. I have never made them myself, but it looks simple enough that I think I could if necessary.

Raisin Bran Protein Muffins
This makes a huge bowl and keeps up to six weeks in the fridge. Use a very large bowl that has a lid!!
5 cups flour
1 1/2 cups sugar/can use substitute but I don't
1 (15) oz. box raisin bran/ any brand will do, organic is good.....less sugar
1 cup LOW FAT granola
5 tsp. baking soda
2 tsp. salt
1 qt. lowfat buttermilk
4 eggs slightly beaten/can use egg substitute
1 cup canola oil
4 to 5 scoops protein powder/ I use ARIA Vanillla
1/4 cup ground flax seed

Combine flour, sugar, raisin bran, granola, baking soda, salt, protein, and flax. Combine buttermilk, eggs and oil and stir into dry ingredients just until blended. Cover mixture and refrigerate overnight. When ready to use, preheat oven to 375. Fill greased muffin tins (use Pam or lowfat spray) 3/4 full and bake for about 17-20 minutes. This muffin mixture keeps up to 6 weeks in fridge...if it lasts that long!

Let me know what you think!

Let's Get FUNCTIONAL...FUNCTIONAL!

A big buzzword thats been floating around for a while now in fitness and exercise circles is "functional." How can we become more "functional" in our training and what exactly does it mean?

The bottom line is this; unless you are training to become a professional bodybuilder, exercising should make your daily life and the things you like to (and have to) do easier. No matter what your fitness level, activity level, or injury history, we can all train to be more competent in the daily "real life" tasks we have to perform. Just incorporating 1 to two functional type exercises in your routine each week will help with that translation into your everyday activities.

Here are just a few examples of functional exercises and their related "real life" move:

Lunge with Medicine Ball Reach - While stepping out into a lunge (to the front, side, or twisting to the back) reach a medicine ball out over your lead toe as if you were picking something up off of the ground and pull it back to the chest as you return to standing position. Repeat this to each side trying to step in differing angles. Perform 10 - 20 repetitions on each side.

Real life move: Picking up a box of files or books, picking up your children's toys, etc.

Medicine Ball Swing Toss - Holding a medicine ball as if you were holding your golf club or tennis raquet, go into your back swing and release the ball to a partner or against a wall as you swing forward as you normally would while playing your desired "swinging sport." Repeat this move with both sides of the body performing 10 - 20 repetitions on each side.

Real life move: Playing golf or tennis

Sqaut with Twisting Bicep Curl - Picture this...you get home from the grocery store and of course you don't want to make two trips into the house from the car, so you load up your arms with all of the plastic bags and lug them to the kitchen only to find that you are too short to just lay them onto the counter top. How do we get them up there? We have to do a bicep curl right, but not only that we have to build up from the ground up because the bags are too heavy! So, here's the move: while holding a dumbell in each hand, bend the knees to a "mini" squat and as we straighten our knees and rotate our torso keeping the core drawn in and tall perform a double bicep curl. Return to center as you lower the dumbells and repeat on the opposite side. Perform 10 - 20 repetitions on each side.

Real Life move: Setting the grocery bags, cases of water, dog food, etc. on the kitchen counter top

Butt-touch Squats - With a chair or bench positioned behind you, squat and sit back until your butt touches the seat and without allowing your bodyweight to fall onto the seat. As soon as your bottom touches the seat, stand up while not allowing your knees to go forward beyond your toes and repeat. Perform 10 - 20 repetitions and add weight if possible to increase the intensity and difficulty.

Real life move: Getting up out of a chair

Calf Raise with Reaching Military Press - Holding dumbells with both hands at chest height, slightly twist to one side while putting most of your weight on 1 leg, go into a calf raise on that leg and as you do so reach/press the dumbells overhead into a military press. Return to center as you lower the dumbells to chest height and repeat to the other side. Perform 10 - 20 repetitions on each side.

Real life move: Placing or removing a box or item onto or from a high shelf

See if you can come up with some of your own functional exercises. What do you do during the day that might be able to be "practiced" in the gym? Incorporate one of these or some of your own moves into your strength training routine and start to feel the immediate benefits. Remember, the path of life is much easier to tread with a strong, healthy body! Oh yeah, HAVE FUN WITH IT!

Gym Ettiquette - Are You 1 of These People?

I consider myself a normal human being and I think I know what gym etiquette is. These are just a few things that you absolutely should not do while "working out."

Do you do any of these things at the gym? Yes? How about you stop...NOW!

1. Do you take your cell phone in the gym and actually talk on it while faining that you are exercising? Worse yet, do you use the fake secret service lookin' bluetooth earpiece and walk around acting like the most important person in the joint? You're just not that important...plus, every1 near you thinks that you are talking to them when they can't see your stupid earpiece!

2. Ladies...are you really getting a good workout while your face is buried in the latest Hollywood Rag Mag? Isn't it amazing how fast Jessica Alba bounced back from having a baby? That Bitch!

3. Guys...Yes there are mirrors all over the gym, YES you may glance at yourself while exercising to check your form, YES, you can make sure that white head on your nose isn't ready to pull a Mt. St. Helens, but do not ever, EVER, EVER pull up your shirt to flex your washboard, Greg Plitt lookin abs, or any other muscle for that matter! Save it for the bathroom mirror!

4. Do you really have to let the whole gym know that you are squatting 400lbs by grunting and groaning at the top of your lungs? "Hey, look at me, I won't be able to walk without a serious limp when I'm 40!" That's what you should be yelling!

5. Do you leave your DNA all over the equipment when you are done using it? You see those spray bottles? You see those towels? Learn to use them please!

6. Guys (and maybe gals?)...In the locker room; must you walk around brushing your teeth, flossing, shaving, steaming, conversing, and whistling BUTT NAKED??? Seriously, I see this WAY TOO MUCH! I understand its a locker room and I understand you played high school football 30 plus years ago, but c'mon man, some of us just had a pre-workout shake and don't need to see your your JUNK!

7. Do you wear a weightlifting belt? Do you? REALLY? How's this, if your name is Sven or Magnus and you are in the back of the gym lifting Volkswagens, you can wear a belt or anything else for that matter because no1 will mess with you!

8. Talking form and technique. Do you... 1) bounce the barbell off of your chest when doing a bench press? 2) have your spine in the shape of an upside down "U" when doing a bent over row? 3) swing back and forth doing a bicep curl so you can curl those 60lb dumbells? Good job, we're all very impressed. 4) hang on for dear life to the handrails on the stepper placing all of your body weight on your wrists as opposed to the muscles that are actually supposed to be doing the work - the LEGS? 5) pull on the back of your neck when doing crunches? 6) do lat pulldowns pulling the bar down behind your neck? STOP IT NOW AND LEARN HOW TO DO IT RIGHT! Here's an idea, put your pride in your pocket and talk to a certified personal trainer!

9. Please stop it with the perfume and the cologne! If you think you stink, don't try to cover it up with Red Door or Stetson! You stink worse than the original B.O. you brought yourself in with and you are making every1 around you violently ill.

10. Do you think the gym is a night club fellas? It's not...trying to pick up a girl in the gym is probably the single biggest turn-off that exists! If you're working out to get chicks, that's fine, but please stop trying to get them AT the gym! Also, if your one of those belt wearing, barbell bouncing, arm swinging meatheads and you try to show little miss make-up how to do an exercise or try to tell her that she can do more weight, guess what? You look like an ASS to both her and the normal people like me witnessing your sorry attempt to know what you are talking about!

Again, these things just came to MY mind, there are PLENTY more out there! Please leave me a comment with some of your gym pet peeves.

Six "Abdominal" Exercises That You Better Be Doing

So you think you got your ab routine down huh? You do the same 5 - 10 minutes of "abs" after your cardio or strength workout four or five times a week and thats it. Guess what, you're doing it all wrong!

The abs should be treated just like any other muscle group in terms of training volume. Do your focused "ab" training about twice per week. The abs are so active in so many other exercises that they are (or should be) practically always working! Your abs can be overtrained and thus stop "growing" and getting stronger.

AND...I hope you already know that you will not get a sweet six pack by doing a million crunches everyday, right? There is no such thing as "spot reduction." We ALL have a six pack, but the reason we can't see it is most likely because there is a layer of fat hiding it! If you think you are training your abs and core properly, be sure you're doing enough cardio and clean up that diet!

Now, to the SIX EXERCISES that you better be including in that killer ab workout of yours! DO NOT DO THE SAME ROUTINE EVERY TIME!

1. Front Plank

2. Resistance Band Twist (standing or seated on ball)

3. Stability Ball Crunch (with resistance)

4. Dead Bug

5. Stability Ball Rollout (Ab Roller, Ab Dolly, or Ab Wheel)

6. Bicycle Crunch

Why the BOSU rocks!

http://www.youtube.com/watch?v=eUZLTlm3he4

Yes, the moves in this video are highly advanced but it shows the endless versatility of the BOSU! Stop looking at that blue "half-ball" in the corner of your gym, grab it, and start experimenting! Make sure you are comfortable standing on both sides before trying to add weights, squats, jumps, etc. The BOSU will challenge your body in a whole new way!

We all lose our ability to balance as we age; why not put that off as long as we can? The BOSU puts us in an unstable environment and makes our often under-used stabilizer muscles work hard to keep us upright. Stronger stabilizer and core muscles lead to the "deep" strength we need to support our bones and joints. Add the BOSU to at least one exercise each time you workout and start to see the results of improved balance and strength immediatley!

Fifty 1 Things

Here are 51 simple things (in no particular order) that you can add to your routine that will improve your fitness level immediately. You don't have to do (or follow) them all, but start weaving them in and notice the positive changes in the way you look and feel!

These statements have not been approved by the FDA, FBI, DEA, CIA, CDC, IRS, or any other governing body with a scary acronym; they are simply things that I think I know will help YOU!

1. If you smoke or chew tobacco...stop right now and go get your head checked! You obviously don't care about yourself enough to be reading this blog!

2. Drink at least 1/2 of your body weight (in ounces) of water each day.

3. Take a daily multi-vitamin.

4. Learn how to perform exercises and use machines properly before doing them.

5. If you don't know how to exercise properly, ask a certified personal trainer to show you how.

6. If doing a particular exercise hurts you, stop doing it!

7. Include intervals in your cardio training. Not sure what an interval is? Ask me!

8. Get your butt on the Stairmill or Stepper at least once a week for at least 20 minutes! It's hard, therefore, it works!

9. Stop drinking soda.

10. Decrease the amount of processed foods you are consuming, the sodium content is dangerous in almost all processed foods.

11. Increase the amount of natural / organic foods in your diet.

12. Stretch after EVERY workout session.

13. Stop doing the same damn workout every time you go into the gym, keep your body on it's toes and you'll never hit a plateau.

14. Do push-ups!

15. Break a sweat at least five days a week.

16. If you can't find 5 - 7 hours a week to exercise, stop lying to yourself, you're not that important!

17. If you're too tired or too stressed to workout...good news, exercise is a natural anti-depressant and energy booster!

18. Get 7 - 8 hours of sleep each night.

19. Do pull-ups!

20. If you are working out "enough" and you're not losing weight or bodyfat (if that's your goal) start a food log! Write down every single thing you put down your throat. I guarantee you're not eating properly.

21. Start cutting back on the amount of sugar in your diet immediately!

22. If you are sick, it's OK to REST!

23. If you are injured, it's OK to REST!

24. Eat an apple a day.

25. Learn what it means to "draw in your core" and practice it with almost every exercise you do.

26. Sit up (and stand up) straight and tall, we all sit too much, and we all SLOUCH way too much!

27. Start exercising in unstable environments, ie. on a stability ball, BOSU Ball, Dyna Disk, Airex Pad, or simply while standing on 1 foot. Get away from those machines ALL the time, they are fine in moderation.

28. Speaking of moderation, don't go crazy and deprive yourself of foods and beverages that you enjoy. You need to reward yourself periodically for the work you've done, just be careful and "pick your spots"

29. Do Deadlifts, but learn how to do them properly!

30. Increase the amount of fiber in your diet.

31. Give yoga or Pilates a try, you may love it!

32. Make sure your playlist motivates you and gets you moving, if you don't listen to music when you exercise, TRY IT!

33. Got a sweet tooth after meals? Always keep sugar-free gum with you and jam a piece in your mouth as soon as that craving hits, it'll go away!

34. Yogurt and almonds are a great before bed snack.

35. NEVER skip breakfast!!!!

36. Always schedule your workouts on your iPhone, Blackberry, planner, etc. It's part of your day isn't it?

37. Do squats!

38. Learn how to properly use a foam roller and roll all major muscle groups at least once a month.

39. Switch from whole milk to 2% or skim already!

40. Stop eating white bread; whole wheat or multi-grain taste better anyway.

41. Get a reliable workout partner and hold each other accountable!

42. Write down 1 short-term and 1 long-term SMART goal and keep it with you at all times. SMART goals are Specific, Measurable, Attainable, Realistic, and Time-stamped.

43. Get outdoors and exercise sometimes, a change in atmosphere can be very motivating.

44. Stop it with the fad diets, weight loss pills, and gadgets you see on TV and read about in US Weekly already! There is no easy way out; if it were easy 65% of the population wouldn't be obese and we'd all be walking around looking for reasons to tear our clothes off! Just start sweating!

45. So you're still taking the escalators and elevators? Really? Are ya, really?

46. Almost every tasty food out there nowadays has an almost as tasty lower calorie, lower fat alternative...give them a try!

47. Keep a set of exercise clothes in your car at all times, if you go home after work to change for the gym, you won't always make it there.

48. Don't go food shooping when you are hungry. You will generally buy things that you don't need to be eating, and if they are in in your kitchen, you will consume them.

49. Learn and try simple, at-work stress relief techniques, ie. deep breathing, meditation, walking, etc. Stress is the "silent-killer."

50. Stop it with the EXCUSES already! Excuses are crutches for the weak and lazy. If you truly want to live a better, healthier, happier life go out and do something about it!

51. Check out my blog at least weekly, tell your friends about it, and become a "follower." Make comments on things you find here and don't be afraid to question me about what you read. I appreciate all types of feedback!

Keep your eyes out FOR THIS!!!

"YOU ONLY GET 1" BOOT CAMP

Coming to an area near you this spring!

This 90-minute bootcamp will completely make you re-think your current fitness routine! Burn calories and sweat like you never have before while focusing on all aspects of fitness: cardiovascular endurance, muscular strength and endurance, flexibility, and balance. This boot camp is like no other you may have tried...it'll be FUN, it'll be HARD, but most importantly, it will be EFFECTIVE!

Stay tuned...

See the sites

Check out these websites...I visit them frequently and recommend them:

http://www.acefitness.org/
http://www.capitolfitnessdc.com/
http://www.mensfitness.com/
http://www.crossfit.com/
http://www.dpsnutrition.net/
http://www.bodybuilding.com/
http://www.thedailyplate.com/
http://www.fitnessmagazine.com/
http://www.goldsgym.com/
http://www.runnersworld.com


thats it for now, check them out for advice, tips, motivation, and more!

Here we go...

This blog will not always tell you what you want to hear, this is not Oprah or the Oxygen Network! You will hear straight forward thoughts and beliefs and you can take them or leave them. I ask that you at least let what you see here soak in for a second before you choose to discard them!

This is my first post and I have a lot of stewing to do before I drop my crazy knowledge on the world, BUT...I will leave you with this thought: It's Thursday, February 19th, 2009 at 9:24ish PM EST and hopefully you worked out hard today and hopefully you have a plan to do so tomorrow. If you don't, get out your blackberry or iPhone and schedule it NOW! Friday is not a time to feel sorry for yourself for working so hard at your job (on Facebook) and just sprint out after work to happy hour. Get to the gym, workout (1 that causes sweat to form), then if you still have that need to drown your tired mind in Miller Lites and Martinis, have at it!