The New Rules of Lifting for Women is one of the newest additions to my own fitness library. My wonderful client Marilyn turned me on to this great book a couple of weeks ago and after perusing it cover to cover felt the need to share it with all of you. This is a great book for anyone new to fitness or people who have been training for years. Alwyn Cosgrove is the designer of the workout programs and is regarded as highly as anyone as a fat loss specialist in the fitness industry. He dispels myths about men and women and training with weights, like the fact that most women think that by lifting weights they are going to look like men. It just isn’t true! I hear that all the time from females who come to me saying they just want to lose weight and not build any muscle! Having lean muscle is the key component to dropping body fat and increasing your metabolism! Muscle looks different on everyone because we are all individually different, just because you lift weights doesn’t mean you are going to look like Arnold! This book also offers a huge selection of healthy recipes, some of which I already incorporate in my own nutrition programs and others I have yet to try. The other aspect I like about this book is that the exercises they include are all core strengtheners and or compound movements that help you with all the things you do in everyday life outside of the gym. You can pick this book up on Amazon.Com new or used for about $8.50! Great Deal!
Seek freedom and become captive of your desires. Seek discipline and find your liberty. ~Frank Herbert
Crystal came to me in March of 2009 looking to continue her weight loss, gain strength and build self confidence. Yesterday Crystal just completed her first Sprint Triathlon at Rancho Seco Park in Herald, Ca. A sprint triathlon consists of a 1/2 mile swim, 16 mile bike ride ( which was very hilly) followed up by a 3 mile run. Her overall time was 1:50:42! She did awesome! I am so proud of her!
Its time to get ready for fun in the sun, the weathers turning warm and its time to shape up for summer! My fitness boot camp is a fun calorie blasting workout for you and your friends! This spring/summer Boot Camp will be at the Grape Bowl in Lodi, Ca. Building self confidence, being part of a team, and getting an awesome butt kicking workout are things you can expect to take away from camp.
BOOT CAMPS MUST HAVE A MINIMUM OF 7 PEOPLE SIGNED UP IN ADVANCE OF CLASS TO LOCK IN CAMP DATES.
Everyone is excited when they first start a new fitness program, but over time even the most enthusiastic gym goers can lose motivation and direction.
One of the best tools I’ve found to keeping myself and my clients on track is a workout/ nutrition log. How many times have you been in the gym and thought “hmm.. which weight did I do last week? Or did I do the flat bench press or was I was on the incline?” I know I have – especially with what I do, there is no way I can keep all my clients workouts and weights memorized, so the way I keep everything straight and don’t have the feeling I’m losing my mind is to write everything down! Not to mention that it really is rewarding to look back and see where you started and what you have accomplished week by week.
A fitness journal or log is something every fitness buff should have in their gym bag. I have training logs dating back to 2000! I think the quickest way when you’re in the gym is old fashioned note book style journals that you write in, but I have clients who track their progress using a combination of tools.
Searching the internet also offers a variety of websites that allow you to track your progress online at no cost. One that was introduced to me by a client of mine is www.sparkpeople.com. This website offers a way to track your daily calories, weight loss goals and progress along with the calories you expend through your workouts. Definitely worth checking out! Another client of mine uses her iphone to log her cardio and nutrition. Here are some tips to keep you on Track:
- Go in with a game plan and write down your workout before you get to the gym.
- Set a very specific goal for yourself ; I want to be able to do 10 pull ups by such and such a date.
- Be diligent in recording what you accomplish with weights and reps during each workout – it really doesn’t take that much more time during your workout, use the time to write between sets.
- Write down your goal daily and keep it in front of you. You may have several different that goals, that’s great, give each of them a place on your time line. This will help you see the big picture and put the necessary steps in place to get there.