Get Healthy for the Holidays! Start out the Season Right! Boot Camp Starts Saturday October 6th! Come out side and get fit with us! We only have 20 spots available and we are currently taking sign ups! Boot Camp Price for new sign ups is $150 – Fall Special Price for returning attendees is only $125!!!! Contact Melissa Brown today to reserve your spot at camp!!!
Camp Dates For October: 6th, 13th, 20th, & 27th
Times: 7 – 9 A.M.
Locations: Tokay High School and local parks
This is one of my books I also read back to back and has many highlights from way back when! I like this book because its simple! It covers the basics and doesn’t take a brain surgeon to read, its easy to understand and is full of good information about your body and what it does with food! It covers different scenarios and eating plans for trying to grow and or lose body fat and also explains the different supplementation basics too. From Calcium to Creatine they talk about what it is and what excercise related function each thing performs along with daily recomended doses. With all of the different product hype out there, its hard to know whats what, and people tend to forget about the basic building blocks ie; Protien, Amino Acids, Complex Carbohydrates…. A great addition to add to your fitness library –
Lying Concentration Cable Curls
This is by far my new favorite excercise for biceps! The main focus is on the peak or top area of the bicep ( that is where you should feel it if you do it correctly) You are actually lying down on the ground (on your back) when you perform the excercise.
1.) Fit the cable with a single handle attachment
2.) Grab the handle and lay down on the ground on you back knees are bent, slide down towards the pulley
getting your crotch as close as you can – without actually touching.
3.) Stradle cable placing one foot on each side of the pulley, cable will be directly in between your legs
4.) Start with your bicep curled so that your palm faces your chest – elbow is pointed out, then slowly
extend forearm until you feel the lengthening in the top of the bicep at that point go ahead and curl it back in – concentrating your contraction on the upper peak of the bicep.
This is a great way to help isolate the bicep and take the shoulder out of it completely – performing concentration curls with dumbells is similar to this but when you are seated upright and the weight becomes heavy you can cheat easily by using the shoulders. Looking for something different to add to your routine give this a try!!! My biceps are so sore!!!!
The seasons are changing again and with them they are bringing the promise of holiday festivites to come. I want all of you to stay Fit and Fabulous for Fall this year – You can stay in shape, look great and enjoy yourself this season without the 10lbs each american on average gains! Here are some tips to help you enjoy your friends, food and festivities without the fat!
1.) Never go to a party with an empty stomach - always eat a healthy meal with a balanced amount of lean protien and complex carbohydrates before you go. This will help you to stay on the right track while you’re out, and keep you from over eating you will already be full. Play it smart at holiday affairs and fill up on stuff from the vege – tray!
In fact I will sometimes bring my own just to make sure there is one – its always a nice gesture to bring something anyway right?
2.) Don’t give up on your workout routine just because its the holidays - As americans we are marketed to by the media that durring the holidays all we should do is sit around be lazy and eat red and greeen M&M’s! Keep going to the gym!!!! Plan a vacation somewhere warm – where its still bathing suit season!
3.) Allow your self a treat, depriving yourself all the time is a mental set up for failure - you must allow yourself some leaway – if you want a slice of Grandma Junes pumpkin pie have one! Everything in moderation! By the way – Dr. Oz says pumpkin is a super food! One slice not the whole pie! Yams at thanksgiving are great too, but they really do taste great without all the butter and marshmallows on top – I swear a little cinnamon and maybe a sprinkle of Molly Mc Butter and your good to go – without the excess calories!
4.) Take your workout outside for fall there are so many things to do – Rake leaves, take a walk with your family to enjoy the changing colors of the trees, pruning plants and shrubs, and planting bulbs are great examples of things you can do outside to burn calories. Another great calorie burner is digging with a shovel – not only does it get your heart rate up but works the whole body too! Keep up your cardio durring the winter months, your body naturally slows down when it is dark to prepare for sleep, as the time changes and we are in the dark more – its important to keep that metabolism going!
5.) If candy is your absolute weakness durring this time – you know those festive looking hersheys kisses I’m talking about? – The ones where you can wind up eating the whole bag over the course of day? See if you can keep one bag around for 3 weeks or if you just can’t control yourself – don’t buy them! ( by the way I have no weakness for chocolate and am not speaking from experience at all) ! Know your weakness and plan accordingly! Have Fun this Fall and Stay Fit!!!
Happy Labor Day everyone! I was fortunate enough to have been invited to the beach this weekend by some really great new friends of mine who live there. Thank you Sue, Diane, Carla and Dollie! We had such a good time! When we got there we had to hike down this massive flight of stairs with all of our stuff and it got me to thinking – this has great workout potential, in fact others were thinking the same on my way down I passed a few joggers running up! Nothing to original here but it is fun so try it out! If you are fortunate enough to live by the ocean – Good For You! If not this is something new you can try and a good reason to go visit and stick your toes in the sand!
1.) – climb down the stairs to the sand once you get to the sand you are going to jog lightly or speed walk to the waters edge for your warm up
2.) – Do a set of 10 modified or depending on your fitness level regular push ups
3.) – run back up the beach to the stairs and run all the way up – I recomend for beginners that you stop and check your heart rate at least half way up if you are feeling extremely winded and of course if you are stop for a moment to do some deep breathing in through the nose and out through the mouth. Continue on till you reach the top.
This is a great simple workout that works for everyone. Doing this circuit once for beginners at a slower pace and 3-5 times at a faster pace ( sprinting ) for intermediate to advanced.
This guy here was one of my very first clients way back when! Brad is 6’4 and was a borderline diabetic before training with me. Once we started training brad began to lose weight in fact he lost 60lbs durring the 6 months that we trained! In addition the doctor told him he didn’t need to take his pills for the diabetis anymore!
Too bad for me his career passion for managing Doug Herbert race car teams took him out of state and I don’t train him anymore – but here is a picture of the two of us about 2 weeks ago! He happened to be in town and stopped by the gym – I was so excited and happy to see him – he has kept what he lost off and is still working out!
Brad I just want you to know how proud I am of you and how much fun it was to train with you – Keep it up and come back and visit!
Sherisse I am so proud of you!!!!!