How many times have you made a New Year's resolution to get in better shape? How many times have you started on fire only to fizzle out by the time February rolled around? Most likely you failed for a variety of reasons but the main point is, you failed.
Well, it's that time of year again but this time, failure is no longer an option. Introducing the Get Fit Carlisle Transformation Challenge. This program is "failure proof" as we've added everything you need to really improve your health and fitness in 2009.
Beginning January 19, 2009 the Transformation Challenge will last for 8 weeks and include all of the following bonuses for you to succeed in changing your life this year. Take a look at everything our program has to offer:
1. 16 Fitness Bootcamp Sessions The area's premier bootcamp sessions bring the combination of the guidance of personal training with the excitement and energy of working with a group.
2. Nutritional Coaching - Let's be honest, we really are what we eat. Nobody ever sees results without eating properly. However, this can be the most confusing and frustrating part of making a change. That's why we've come up with a results-based simple eating plan that anyone can follow.
3. Accountability - No man is an island. You've tried for years to get fit and healthy on your own and you know it doesn't work. It's time to add others into the picture. With group training and our bi-monthly meetings you are never alone. Our program is designed to give you the guidance, encouragement and that kick in the butt you may need to make the changes you want to
4. Lifestyle Coaching - Most people fail at physical fitness because they approach it as just physical fitness. Unfortunately for them we also have intellectual, emotional and spiritual sides. What good is it to look great in the mirror if the rest of your life is in shambles? With the Transformation Challenge we've included at least 4 lifestyle coaching session that will guide you to being completely fit in all areas of your life.
If this isn't enough we've also added the following bonuses:
Bonus #1 - A cooking class at The Good Life Cafe - Learn how to make quick and healthy meals from the healthiest cafe in Carlisle!
Bonus #2 - The Transformation Manual - Each week receive new additional workouts and lifestyle blueprints to guide you in life outside of our sessions. We are leaving nothing to chance here. Follow our plan, get results. It's as simple as that.
Bonus #3 - Access to Transformation Training and Fitness. During non-camp times come in and get in some extra work. Our members' only facility is a non-intimidating, results focused place. You'll love it.
Bonus #4 - Guaranteed Results. Yes you've read that correctly. We are so sure of our program that if you follow the plan and aren't pleased with your results, we'll refund your money. No risk, just rewards for you. That's the way we like to do things around here.
One last thing, this program isn't for everyone. We will work hard and require discipline and dedication. That's why we have an application process to take part in the Transformation Challenge. Click here to request your application via email.
Don't wait, space is limited and programs like this don't come around that often.
If you are ready to change your look and your life, Click here to request your application!
Monday, December 29, 2008
Wednesday, December 24, 2008
It's beginning to look alot like Christmas!
Can you believe it, Christmas is tomorrow! It's amazing how fast this holiday gets here and leaves before we really get to enjoy it. Enjoy the time with family and friends and be sure think of the real meaning of Christmas and even read the original story (the one in the bible, not the one with ralphy and the kid who sticks his tongue to the pole)
Here's a few quick tips to keep you fit over the next few days.
1. Enjoy the food but stay in moderation
Most people get in trouble because the meal at Christmas becomes 2 meals, 3 meals then snacks and next thing you know it's 2009 and you've eaten like crazy for 7 days straight. Make Christmas day your "enjoy" day but then get back to your normal eating pattern as quickly as possible.
2. Don't sweat the small stuff
Just because everything isn't perfect doesn't mean it can't be a perfect Christmas. Don't ruin yours and everyone elses Christmas by over stressing about the small details. Everything will get done, it always does.
3. Grab a quick workout
Nothing gets rid of stress, increases energy and burns some calories like a full body workout. Nobody has time in the next few days to spend an hour at the gym so try this workout that you can do in your house for a quick pick me up -
10 pushups
10 squats
10 T Stabilization
10 lunges
10 mountain climbers
10 sit ups
Perform the circuit as many times as possible in 5, 10, 15, or 20 minutes whatever you have. You'll feel so much better that you did.
4. Be Thankful
I know it's not Thanksgiving but keep a thankful spirit for everything you've been given. Count Your Blessings!
That's it...Have a Merry Christmas!
Here's a few quick tips to keep you fit over the next few days.
1. Enjoy the food but stay in moderation
Most people get in trouble because the meal at Christmas becomes 2 meals, 3 meals then snacks and next thing you know it's 2009 and you've eaten like crazy for 7 days straight. Make Christmas day your "enjoy" day but then get back to your normal eating pattern as quickly as possible.
2. Don't sweat the small stuff
Just because everything isn't perfect doesn't mean it can't be a perfect Christmas. Don't ruin yours and everyone elses Christmas by over stressing about the small details. Everything will get done, it always does.
3. Grab a quick workout
Nothing gets rid of stress, increases energy and burns some calories like a full body workout. Nobody has time in the next few days to spend an hour at the gym so try this workout that you can do in your house for a quick pick me up -
10 pushups
10 squats
10 T Stabilization
10 lunges
10 mountain climbers
10 sit ups
Perform the circuit as many times as possible in 5, 10, 15, or 20 minutes whatever you have. You'll feel so much better that you did.
4. Be Thankful
I know it's not Thanksgiving but keep a thankful spirit for everything you've been given. Count Your Blessings!
That's it...Have a Merry Christmas!
Thursday, December 18, 2008
15 minutes to workout....no problem
Yesterday the busyness of the Christmas season got the best of me. I went shopping, surfed online for some things and just got a lot of stuff done for next week. Unfortunately that left me with 15 minutes to workout. Little did I know I would be begging for the those 15 minutes to be over. If you are short on time, try this workout. I just added it to my favorites list.
DB Overhead Presses - 15 reps
DB Deadlift/High Pull combo - 15 reps
Pull-ups - As many as possible or 15
Single leg Quarter Squats - 15 each leg
15 minutes on the clock and do as many rounds as possible. I was ready to be done. Time efficient and productive. My kind of workout.
DB Overhead Presses - 15 reps
DB Deadlift/High Pull combo - 15 reps
Pull-ups - As many as possible or 15
Single leg Quarter Squats - 15 each leg
15 minutes on the clock and do as many rounds as possible. I was ready to be done. Time efficient and productive. My kind of workout.
Tuesday, December 16, 2008
The Perfect Week
Everyone asks me how much I work out since I'm at a gym all day. To be perfectly honest with you, I like to keep my workouts short and intense. Give me 20 tough minutes over 60 slow minutes anyday. Here's a look at what I consider a perfect week of workouts for me.
Day 1 - Strength Training
I use circuit style training. Actually it's the same workouts we use in our fitness boot camps. This usually takes me 20-30 minutes after the warm up and stretching and I'm done for the day.
Day 2 - Interval Training
I try to blast some fat by doing different types of intervals but my favorit is 20 seconds of work, followed by 10 seconds of rest and repeat for 4 minutes. I do this for 4 or 5 rounds and get 20 minutes of interval training in. It's intense but extremely effective. Doing Box jumps and Skaters is a lot more fun to me then walking on a treadmill for an hour watching the View.
Day 3 - Strength Training
Try to hit the opposite muscle groups that I hit on Day 1. Nothing real long and drawn out, just 20-30 minutes of a full body circuit style workout. it's great for building strength, power and endurance
Day 4 - Interval Training
This time I might do 30 seconds of work followed by 30 seconds off or something of that nature.
Day 5 - Game Day
It's always nice to be a little competitive so once a week or so I try to get see how many pullups, push ups, squats, situps I can get done in 15 minutes. My favorite workout is to start at 1 rep of each and go up the ladder until the 15 minutes is up. For example 1 pull up, 1 push up, 1 squat, 1 sit up. 2 pull ups, 2 push ups etc. etc.
Day 6 and 7. These are normally rest days but it's nice to get outside and do something fun. The snow today reminds me of how much I like to go sledding or do some things outside. Workouts don't always have to be in a gym. Playing outside can be a great workout.
Keep in mind that Day 1 isn't necessarily Monday. I just try to get 5 short but intense workouts in each week. All in all I probably workout for about 1.5-2 hours per week. Not bad consider I used to workout 1.5-2 hours a day. Wow, what did I do? Talked a lot I guess. Save time and get better results with full body circuits. I don't think I'll ever go back to my old ways.
If you've never tried a full body circuit. Join us for a bootcamp session. Remember all newbies get 2 weeks free.
Day 1 - Strength Training
I use circuit style training. Actually it's the same workouts we use in our fitness boot camps. This usually takes me 20-30 minutes after the warm up and stretching and I'm done for the day.
Day 2 - Interval Training
I try to blast some fat by doing different types of intervals but my favorit is 20 seconds of work, followed by 10 seconds of rest and repeat for 4 minutes. I do this for 4 or 5 rounds and get 20 minutes of interval training in. It's intense but extremely effective. Doing Box jumps and Skaters is a lot more fun to me then walking on a treadmill for an hour watching the View.
Day 3 - Strength Training
Try to hit the opposite muscle groups that I hit on Day 1. Nothing real long and drawn out, just 20-30 minutes of a full body circuit style workout. it's great for building strength, power and endurance
Day 4 - Interval Training
This time I might do 30 seconds of work followed by 30 seconds off or something of that nature.
Day 5 - Game Day
It's always nice to be a little competitive so once a week or so I try to get see how many pullups, push ups, squats, situps I can get done in 15 minutes. My favorite workout is to start at 1 rep of each and go up the ladder until the 15 minutes is up. For example 1 pull up, 1 push up, 1 squat, 1 sit up. 2 pull ups, 2 push ups etc. etc.
Day 6 and 7. These are normally rest days but it's nice to get outside and do something fun. The snow today reminds me of how much I like to go sledding or do some things outside. Workouts don't always have to be in a gym. Playing outside can be a great workout.
Keep in mind that Day 1 isn't necessarily Monday. I just try to get 5 short but intense workouts in each week. All in all I probably workout for about 1.5-2 hours per week. Not bad consider I used to workout 1.5-2 hours a day. Wow, what did I do? Talked a lot I guess. Save time and get better results with full body circuits. I don't think I'll ever go back to my old ways.
If you've never tried a full body circuit. Join us for a bootcamp session. Remember all newbies get 2 weeks free.
Monday, December 15, 2008
HAPPY NEW YEAR!
With 2008 quickly coming to a close, it’s time to begin looking at plans and goals for the new year. As always, thousands (if not millions) of people will pledge to make 2009 the year to get in shape. It’s by no surprise that most fitness professionals consider January the best time of year to be in the fitness business. However, without fail, after 2-4 weeks of an individuals trying to get fit, old habits will slowly creep back in and by the time mid February rolls around most resolutions have gone by the wayside. With this in mind, let’s take a look at a few ideas that will help you get and stay on the fast track to fitness in 2009.
Transform Your Mind
Before changing your body, it’s imperative to change your mind. Over the years, we have all picked up bad habits that have led us to unhealthy lifestyles. Maybe it’s exercise or poor nutrition? It could be poor sleep habits. No matter what the cause of your previous failures, come to the conclusion that fitness is a total lifestyle change. In order to make this change we must be steadfast in our mind that this is the path we want to take. If there is any uncertainty, rest assured, you’ll be making the same resolutions for 2010
Eat Well
Proper nutrition is 80% of the game when it comes to meeting your fitness goals. Individuals who making “good” eating a priority see faster results than their less disciplined counterparts. Remember this saying, “You can’t outwork a bad diet.” In other words it doesn’t matter how many miles you run or weights you lift, if you want to see results from your fitness program, you must eat well.
Try this simple rule of thumb: If you can kill it or pick it from a bush, tree or from the ground, you can eat it. Other then that, stay clear. A nice mix of fresh fruit, vegetables and lean proteins will become addictive after eating this way for a few days. By all means, cut out the useless sugar and junk foods. There is no nutritional value in these foods, not to mention the fact that they can lead to weight gain, anxiety issues and sleep disorders.
Join a Fitness Boot Camp
Most people ended up quitting their fitness goal for 1 of 2 reason. 1. They don’t know what they are doing so after a few weeks they don’t see anymore results. 2. They have no accountability. As wonderful as many fitness clubs are, they usually don’t give much guidance to members as far as exercise prescription and selection. Personal trainers are great but with today’s economy $$30-$60/session can add up in a hurry. Enter the fitness boot camp.
In a boot camp type setting, clients receive the same workouts as personal training but in a group setting. This provides built in enthusiasm, accountability and significantly reduces the costs but almost 50%/session. Once experiencing a fitness camp, many clients could never return to any other way of training!
Sleep Well
As much as we are conditioned to be busy all the time, I propose we make 2009, the year of sleep. Make a goal of getting at least 7-9 hours of sleep each night. This is the number that scientist recommend we get each night in order to function at our highest capacity. Lack of sleep leads to increased stress, weight gain and emotional problems, do yourself a favor and get your rest!
Perform High Intensity Exercise
Several years have passed since it was thought that slow aerobic type training was the best way to burn fat. Unfortunately, many individuals are still training this way. Recent research has shown that high intensity interval training burns up to 9x more fat then steady state aerobics. This translates into shorter workouts and more results. In other words, more bang for your buck.
To perform an interval, work at a high intensity for 30 seconds and then back off to a lower intensity for 60-120 seconds. Repeat this process for 20 minutes, 3 days a week and watch the difference it makes in your training program.
No need to wait until 2009 to get started on the “new” you. Take these tips and apply them to your life today, that way when the January 1, 2009 rolls around you’ll already be 2 weeks into your new lifestyle and that much closer to living a healthy, fit life.
Transform Your Mind
Before changing your body, it’s imperative to change your mind. Over the years, we have all picked up bad habits that have led us to unhealthy lifestyles. Maybe it’s exercise or poor nutrition? It could be poor sleep habits. No matter what the cause of your previous failures, come to the conclusion that fitness is a total lifestyle change. In order to make this change we must be steadfast in our mind that this is the path we want to take. If there is any uncertainty, rest assured, you’ll be making the same resolutions for 2010
Eat Well
Proper nutrition is 80% of the game when it comes to meeting your fitness goals. Individuals who making “good” eating a priority see faster results than their less disciplined counterparts. Remember this saying, “You can’t outwork a bad diet.” In other words it doesn’t matter how many miles you run or weights you lift, if you want to see results from your fitness program, you must eat well.
Try this simple rule of thumb: If you can kill it or pick it from a bush, tree or from the ground, you can eat it. Other then that, stay clear. A nice mix of fresh fruit, vegetables and lean proteins will become addictive after eating this way for a few days. By all means, cut out the useless sugar and junk foods. There is no nutritional value in these foods, not to mention the fact that they can lead to weight gain, anxiety issues and sleep disorders.
Join a Fitness Boot Camp
Most people ended up quitting their fitness goal for 1 of 2 reason. 1. They don’t know what they are doing so after a few weeks they don’t see anymore results. 2. They have no accountability. As wonderful as many fitness clubs are, they usually don’t give much guidance to members as far as exercise prescription and selection. Personal trainers are great but with today’s economy $$30-$60/session can add up in a hurry. Enter the fitness boot camp.
In a boot camp type setting, clients receive the same workouts as personal training but in a group setting. This provides built in enthusiasm, accountability and significantly reduces the costs but almost 50%/session. Once experiencing a fitness camp, many clients could never return to any other way of training!
Sleep Well
As much as we are conditioned to be busy all the time, I propose we make 2009, the year of sleep. Make a goal of getting at least 7-9 hours of sleep each night. This is the number that scientist recommend we get each night in order to function at our highest capacity. Lack of sleep leads to increased stress, weight gain and emotional problems, do yourself a favor and get your rest!
Perform High Intensity Exercise
Several years have passed since it was thought that slow aerobic type training was the best way to burn fat. Unfortunately, many individuals are still training this way. Recent research has shown that high intensity interval training burns up to 9x more fat then steady state aerobics. This translates into shorter workouts and more results. In other words, more bang for your buck.
To perform an interval, work at a high intensity for 30 seconds and then back off to a lower intensity for 60-120 seconds. Repeat this process for 20 minutes, 3 days a week and watch the difference it makes in your training program.
No need to wait until 2009 to get started on the “new” you. Take these tips and apply them to your life today, that way when the January 1, 2009 rolls around you’ll already be 2 weeks into your new lifestyle and that much closer to living a healthy, fit life.
Thursday, December 11, 2008
Hams and Hamstrings
Don't forget tonight at 6PM and Saturday morning at 10AM is the Project SHARE/Get Fit Carlisle food drive. Bring a ham tonight and join in for free on the area's best fitness camp. Bring a ham, work your hamstrings (and other body parts) and have a great time! See you tonight!
Tuesday, December 9, 2008
Merry Fitness!
With Christmas right around the corner, it’s easy to get caught up buying lots of stuff for friends and family. Although the Christmas marketers do a great job telling us to buy the best and most expensive toy, this holiday season let’s try something different. Why not give the gift of fitness to our loved ones. Most fitness items are relatively inexpensive and can provide your friends and family members with life-changing results. The following list will give you an idea for a great present that everyone is sure to enjoy for months and possibly years to come:
1.) Rubber Bands and Tubing
Quite possibly the most efficient, portable and affordable piece of exercise equipment out there. These bands can duplicate any “gym” exercise but can be carried in small bag or purse. Rubber bands and tubing produce the most bang for your buck
2.) Kettlebell
Not quite as portable or inexpensive as the bands, the kettlebell can provide a full body workout anywhere. Combining strength, balance, coordination and cardiovascular work makes the kettlebell a must have for most fitness enthusiasts.
3.) Jumprope
More portable and powerful then any other piece of cardio equipment. A great jump rope workout can combine strength, power and endurance all in your living room. 10 minutes of quality rope jumping is equivalent to 30 minutes on a treadmill.
4.) Gift certificate to a personal trainer/fitness camp
Everyone needs some guidance and direction when it comes to jumpstarting our fitness lives. A few sessions with a qualified fitness professional or a month of a fitness camp can really get the ball moving for those interested in becoming healthier. Just make sure to do your homework and find a good trainer and camp.
5.) A good book
You are probably thinking, what does this have to do with fitness? Well, being mentally fit is just as important as physically fit. A good book can stimulate our imagination and get our creative juices flowing like nothing else.
6.) A Healthy Dinner
Take your loved ones out to eat, or better yet, prepare a healthy meal filled with lean proteins, vegetables and fruits. This is a great gift to sit, talk and relax amidst the business of the holiday season.
7.) A Fun Game
Sometimes as we grow up we forget how fun it is to just go and play. Buying a good game can really help relieve stress, add laughter and help our loved forget about the cares of the world for a little while. Look for a great active game however a board or video game can do the trick as well.
Hopefully this opens your eyes to the great possibilities of fitness gifts. Remember that fitness is more then just physical, look for gifts that stimulate the mind and spirit as well. Think outside the box and give a gift that has some lasting value to it, not just a price tag.
1.) Rubber Bands and Tubing
Quite possibly the most efficient, portable and affordable piece of exercise equipment out there. These bands can duplicate any “gym” exercise but can be carried in small bag or purse. Rubber bands and tubing produce the most bang for your buck
2.) Kettlebell
Not quite as portable or inexpensive as the bands, the kettlebell can provide a full body workout anywhere. Combining strength, balance, coordination and cardiovascular work makes the kettlebell a must have for most fitness enthusiasts.
3.) Jumprope
More portable and powerful then any other piece of cardio equipment. A great jump rope workout can combine strength, power and endurance all in your living room. 10 minutes of quality rope jumping is equivalent to 30 minutes on a treadmill.
4.) Gift certificate to a personal trainer/fitness camp
Everyone needs some guidance and direction when it comes to jumpstarting our fitness lives. A few sessions with a qualified fitness professional or a month of a fitness camp can really get the ball moving for those interested in becoming healthier. Just make sure to do your homework and find a good trainer and camp.
5.) A good book
You are probably thinking, what does this have to do with fitness? Well, being mentally fit is just as important as physically fit. A good book can stimulate our imagination and get our creative juices flowing like nothing else.
6.) A Healthy Dinner
Take your loved ones out to eat, or better yet, prepare a healthy meal filled with lean proteins, vegetables and fruits. This is a great gift to sit, talk and relax amidst the business of the holiday season.
7.) A Fun Game
Sometimes as we grow up we forget how fun it is to just go and play. Buying a good game can really help relieve stress, add laughter and help our loved forget about the cares of the world for a little while. Look for a great active game however a board or video game can do the trick as well.
Hopefully this opens your eyes to the great possibilities of fitness gifts. Remember that fitness is more then just physical, look for gifts that stimulate the mind and spirit as well. Think outside the box and give a gift that has some lasting value to it, not just a price tag.
Monday, December 8, 2008
Hammin' it up!
Get Fit Carlisle is about more then just physical fitness. It's about helping our community. That's why this Thursday at Transformation Training and Fitness (469 E. North Street at 6PM) we are collecting hams for PROJECT S.H.A.R.E. Project SHARE will basically feed about 1200 families this holiday season. So, in order to help, we are offering a free workout Get Fit Carlisle style for everyone who drops off their ham here on Thursday night.
Bring your ham and come ready to sweat as you are in for a circuit like you've never done before. Not only that, we'll be handing out Free 2 week trial cards to GET FIT CARLISLE and PILATES BY MARK to all those making donations. It's a great cause and a great time to jump start your 2009 resolution. Can't wait to see you here with ham in hand! (preferably not still squealing)
Bring your ham and come ready to sweat as you are in for a circuit like you've never done before. Not only that, we'll be handing out Free 2 week trial cards to GET FIT CARLISLE and PILATES BY MARK to all those making donations. It's a great cause and a great time to jump start your 2009 resolution. Can't wait to see you here with ham in hand! (preferably not still squealing)
Friday, December 5, 2008
A Better 6? Seriously?
Have you seen this commercial?
Posturepedic does a great job telling us to get that good 6 hours a night. That is the average amount that we get now a days. Here's the thing though, science has shown that we need 7-9 hours of sleep a night to function at our fullest potential.
7-9 hours? Am I crazy? Well, maybe but that's besides the point. I understand how hard it is to get sleep. Last night alone I got about 4 hours because the kids were up. It's hard but it's life. However a key point of Get Fit Carlisle is understandinig the importance of rest.
Over the next couple of nights, keep track of how many hours of sleep you are getting per night. If it's not averaging 7-9 hours, you need to make some intentional changes so that you can be your best. Turn the tv off early, get off the internet or just call it a night. Remember, if you don't give your body the rest it needs, eventually it's going to take it. Most of us get sick because we are worn down and tired out. Do yourself a favor and get a good 7-9!
Posturepedic does a great job telling us to get that good 6 hours a night. That is the average amount that we get now a days. Here's the thing though, science has shown that we need 7-9 hours of sleep a night to function at our fullest potential.
7-9 hours? Am I crazy? Well, maybe but that's besides the point. I understand how hard it is to get sleep. Last night alone I got about 4 hours because the kids were up. It's hard but it's life. However a key point of Get Fit Carlisle is understandinig the importance of rest.
Over the next couple of nights, keep track of how many hours of sleep you are getting per night. If it's not averaging 7-9 hours, you need to make some intentional changes so that you can be your best. Turn the tv off early, get off the internet or just call it a night. Remember, if you don't give your body the rest it needs, eventually it's going to take it. Most of us get sick because we are worn down and tired out. Do yourself a favor and get a good 7-9!
Thursday, December 4, 2008
Quick Workout
Here's a quick routine you can do to get a full body workout, in a little bit of time.
Perform each exercise for 40 seconds, resting 20 seconds between each exercise.
Try to perform as many reps as possible in the 40 seconds
The circuit will take you 4 minutes. For an 8 minute workout, repeat the circuit 2 times. For a 12 minute workout, repeat 3 times etc. etc.
Give it a shot!
Perform each exercise for 40 seconds, resting 20 seconds between each exercise.
Try to perform as many reps as possible in the 40 seconds
The circuit will take you 4 minutes. For an 8 minute workout, repeat the circuit 2 times. For a 12 minute workout, repeat 3 times etc. etc.
Give it a shot!
Wednesday, December 3, 2008
The Infomercial
Have you ever watched television on a Sunday morning and just been bombarded with fitness commercial after fitness commercial. You can buy some good products like P90X or countless pieces of garbage that I won't name. But seriously, stop wasting your money on things you don't need. Here is a list of items that are relatively inexpensive and extremely effective on helping you live a fit life. As a matter of fact, it's the same stuff we've stocked the gym with at Transformation Training and Fitness. Check out the list below:
1. Medicine Ball - Most people probably want to buy a 6-10lb ball for the most versatility
2. Bands - There are lots of great band products out there but I recommend the JC Bands and the JC Superbands. We've used these in the gym for over a year and have no problems at all. Great product and extremely versatile.
3. Stability Ball - A stability ball is great for the core and many other exercises. It's a staple in our workout routines. Use the height chart to select the proper size ball.
4. Dumbbells - Extremely versatile but does take up some room. Most women will want to buy 8-15lbs and most men 20-30lbs to perform our circuits. You can purchase adustable DB's like the PowerBlock for the most versatility and space savings
5. A Jungle Gym or TRX - Both of these pieces are a great home way to pull-ups, bodyweight rows and limitless other exercises. Check them both out as they are very functional pieces that we use everyday.
There's the list. To make buying easier for you, I've provided a link to the store we use below. Great products and prices. Excellent service that I've been very pleased with.
Visit Perform Better.com
1. Medicine Ball - Most people probably want to buy a 6-10lb ball for the most versatility
2. Bands - There are lots of great band products out there but I recommend the JC Bands and the JC Superbands. We've used these in the gym for over a year and have no problems at all. Great product and extremely versatile.
3. Stability Ball - A stability ball is great for the core and many other exercises. It's a staple in our workout routines. Use the height chart to select the proper size ball.
4. Dumbbells - Extremely versatile but does take up some room. Most women will want to buy 8-15lbs and most men 20-30lbs to perform our circuits. You can purchase adustable DB's like the PowerBlock for the most versatility and space savings
5. A Jungle Gym or TRX - Both of these pieces are a great home way to pull-ups, bodyweight rows and limitless other exercises. Check them both out as they are very functional pieces that we use everyday.
There's the list. To make buying easier for you, I've provided a link to the store we use below. Great products and prices. Excellent service that I've been very pleased with.
Visit Perform Better.com
Monday, December 1, 2008
Holiday Survival Kit - 13 Diet Tips
There's lots of great ideas on how to eat well during the holiday season. I've narrowed it down to what I think are the top 13 must do's in order to stop the holiday weight gain in it's tracks. Check them out below:
1.) Perform a high intensity circuit Before and/or After a Big Meal
I know this is supposed to be about diet but I couldn't help reminding you to get moving. Your body is most receptive to higher calorie and/or carbohydrate meals within 30 minutes before and within three hours following high-intensity activity. Ideally you would want to workout out before AND after a big meal, but if you can only do one, that will suffice. Remember short intense workouts will do the trick. Try a quick full body circuit to stoke the metabolism before a big meal.
2.) Fasting in Preparation for a a Big Meal is not allowed
Fasting in preparation for a free meal will not only lead to overeating, but worse: overeating foods that are extremely high in sugar, fat, or both! Your body is a survival mechanism. If it hasn’t had food in a while it anticipates a famine state. This means that the next time that you eat your body will use as much of the incoming food as possible to store as body fat (survival energy) in anticipation that it won’t see food again for another long period of time. Do yourself and your body a favor by eating every two to four hours as you normally should to prevent yourself from becoming a ravenous, fat-storing beast this holiday season!
3.) Do NOT PIG OUT!
Ok, I'm as guilty as the next person. I love big holiday meals. Seriously though it's not an excuse to go wild with every dessert on the table. Enjoy the meal but holidays aren't excuses to eat as much as possible. We have buffets for that. (I'm kidding)
4.) Eat a High-Fiber, Protein-Rich Meal An Hour Before a Holiday Event
A meal high in fiber and protein before a big holiday meal will help prevent overeating by making you feel more full which in turn means less calories consumed during the ensuing feast. I love to eat some trail mix or even an apple and some nuts about an hour before the meal to calm my appetite and limit my poor decisions.
5.) Eat Leans Proteins and Fruits and Vegetables FIRST
Sure you are going to have some stuffing and mashed potatoes but fill up on the good stuff like turkey and veges first. This way you won't overeat when you get to the bad stuff.
6.) Drink Water!
It's a space issue. Water fills you up. For each plate you eat, try to drink 1-2 glasses of water. This will fill you up faster and prevent you from taking that third trip back to the dessert table.
7.) Do NOT Eat Again Until Hungry Following a Large Meal
You most likely just ate enough for the whole day. Let your body tell you when it's time to eat again. When you are hungry, go have a light snack of fruits/veges and some turkey
8.) A meal is one meal, not a day
As quickly as possible, return to you normal eating schedule. Do not turn a holiday party or meal into a week long event. Enjoy the moment but end it at that moment. Get back to healthy eating.
9.) Never Eat Junk Food for Breakfast or Before Bed
Eating a highly refined carbohydrate meal first thing in the morning will make your blood sugar levels go crazy for the rest of the day resulting in greater junk food cravings and uncontrollable hunger. On the other hand, eating a big meal before bed will result in a bunch of unused energy that will be stored as body fat and you very well may have trouble sleeping with all of that extra food volume in your stomach!
10.) Portion Control
Whatever you have on your plate that is not the best for you, only eat half of it. By only eating half of the pie, half of the mac and cheese you are cutting your calorie intake in 2.
11.) Watch the liquid calories
You'd be amazed how many calories are in holiday and acholic drinks. Stick to water. You'll be glad you did
12.) Use Lower Calorie substittutes when possible
There are many ways to make a great meal without all kinds of sugar and fat. Use some low cal alternatives and cut your guilt in half.
13.) Avoid Eating Meals that are High in Both Fat and Carbohydrates
The absolute worst thing that you can do is to eat a meal that is high in both fat and carbs. The high amount of carbs will lead to a rapid increase in blood sugar levels and thus large increases in the potent fat-storing hormone Insulin. The high amount of fat will lead to a large increase in free fatty acids in your bloodstream. Since Insulin is already present in large amounts, in addition to there being a large amount of free fatty acids now available in your blood, the stage is set for all those free fatty acids to be gobbled up and stored by your fat cells. This is the equivalent of becoming the next Goodyear blimp, so it is imperative to use caution at your holiday meals when it comes to combining fat (particularly saturated and trans fats) and carbs.
1.) Perform a high intensity circuit Before and/or After a Big Meal
I know this is supposed to be about diet but I couldn't help reminding you to get moving. Your body is most receptive to higher calorie and/or carbohydrate meals within 30 minutes before and within three hours following high-intensity activity. Ideally you would want to workout out before AND after a big meal, but if you can only do one, that will suffice. Remember short intense workouts will do the trick. Try a quick full body circuit to stoke the metabolism before a big meal.
2.) Fasting in Preparation for a a Big Meal is not allowed
Fasting in preparation for a free meal will not only lead to overeating, but worse: overeating foods that are extremely high in sugar, fat, or both! Your body is a survival mechanism. If it hasn’t had food in a while it anticipates a famine state. This means that the next time that you eat your body will use as much of the incoming food as possible to store as body fat (survival energy) in anticipation that it won’t see food again for another long period of time. Do yourself and your body a favor by eating every two to four hours as you normally should to prevent yourself from becoming a ravenous, fat-storing beast this holiday season!
3.) Do NOT PIG OUT!
Ok, I'm as guilty as the next person. I love big holiday meals. Seriously though it's not an excuse to go wild with every dessert on the table. Enjoy the meal but holidays aren't excuses to eat as much as possible. We have buffets for that. (I'm kidding)
4.) Eat a High-Fiber, Protein-Rich Meal An Hour Before a Holiday Event
A meal high in fiber and protein before a big holiday meal will help prevent overeating by making you feel more full which in turn means less calories consumed during the ensuing feast. I love to eat some trail mix or even an apple and some nuts about an hour before the meal to calm my appetite and limit my poor decisions.
5.) Eat Leans Proteins and Fruits and Vegetables FIRST
Sure you are going to have some stuffing and mashed potatoes but fill up on the good stuff like turkey and veges first. This way you won't overeat when you get to the bad stuff.
6.) Drink Water!
It's a space issue. Water fills you up. For each plate you eat, try to drink 1-2 glasses of water. This will fill you up faster and prevent you from taking that third trip back to the dessert table.
7.) Do NOT Eat Again Until Hungry Following a Large Meal
You most likely just ate enough for the whole day. Let your body tell you when it's time to eat again. When you are hungry, go have a light snack of fruits/veges and some turkey
8.) A meal is one meal, not a day
As quickly as possible, return to you normal eating schedule. Do not turn a holiday party or meal into a week long event. Enjoy the moment but end it at that moment. Get back to healthy eating.
9.) Never Eat Junk Food for Breakfast or Before Bed
Eating a highly refined carbohydrate meal first thing in the morning will make your blood sugar levels go crazy for the rest of the day resulting in greater junk food cravings and uncontrollable hunger. On the other hand, eating a big meal before bed will result in a bunch of unused energy that will be stored as body fat and you very well may have trouble sleeping with all of that extra food volume in your stomach!
10.) Portion Control
Whatever you have on your plate that is not the best for you, only eat half of it. By only eating half of the pie, half of the mac and cheese you are cutting your calorie intake in 2.
11.) Watch the liquid calories
You'd be amazed how many calories are in holiday and acholic drinks. Stick to water. You'll be glad you did
12.) Use Lower Calorie substittutes when possible
There are many ways to make a great meal without all kinds of sugar and fat. Use some low cal alternatives and cut your guilt in half.
13.) Avoid Eating Meals that are High in Both Fat and Carbohydrates
The absolute worst thing that you can do is to eat a meal that is high in both fat and carbs. The high amount of carbs will lead to a rapid increase in blood sugar levels and thus large increases in the potent fat-storing hormone Insulin. The high amount of fat will lead to a large increase in free fatty acids in your bloodstream. Since Insulin is already present in large amounts, in addition to there being a large amount of free fatty acids now available in your blood, the stage is set for all those free fatty acids to be gobbled up and stored by your fat cells. This is the equivalent of becoming the next Goodyear blimp, so it is imperative to use caution at your holiday meals when it comes to combining fat (particularly saturated and trans fats) and carbs.
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