04.16.09
Posted in Exercise, Motivation at 9:14 am by Administrator
Your doctor feels like a broken record.
That’s right - he’s sick and tired of telling you how important exercise is to your health because YOU DON’T LISTEN.
He’s sick of explaining how so many of your health problems will improve or even disappear as the result of a consistent exercise program.
He’s tired of tallying your controllable risk factors which include physical inactivity and obesity.
So why does he continue to give you the same lecture?
Because he’s seen exercise change lives.
He’s even seen exercise save lives.
A Doctor’s Perspective
Dr. David Shilling MD has been a family doctor for over 30 years. In that time he’s given a fair number of patients the exercise lecture…with good cause.
He’s seen firsthand the healing power of exercise.
Exactly what kind of healing? Dr. Shilling shared the top 5 benefits that he’s seen patients experience as a result of exercise…
1. Feel Great: The first thing that patients tell Dr. Shilling after starting an exercise program is how much better they feel. “People don’t realize how bad they feel. They get used to feeling bad. Then when they start exercising they feel so much better.”
Your energy levels boost and you feel great.
2. Pain Be Gone: Next patients notice a reduction in aches and pains. Chronic muscle and joint pain that they’ve lived with for years begins to fade. For some, joint replacement surgery is postponed. For others, arthritis pain is reduced.
Your muscles and joints feel better than ever.
3. Goodbye Coronary Heart Disease: While patients can’t feel this healing benefit of exercise, it is the one that saves lives. Exercise removes two of the major risk factors that lead to heart disease: 1) physical inactivity and 2) obesity. Exercise also increases your good cholesterol (HDL) and lowers your blood pressure.
Your risk of heart attack or stroke is reduced.
4. Goodbye Type 2 Diabetes: Patients with type 2 diabetes gain substantial benefits from exercise. Exercise improves the body’s use of insulin, and the related weight loss improves insulin sensitivity. Of course patients with type 2 diabetes need to get guidelines from their doctor before starting an exercise program.
Your blood sugar levels are better controlled.
5. Goodbye Sleep Apnea: Patients with sleep apnea are often caught in a destructive cycle. Their weight promotes occurrences of apnea then inadequate sleep promotes weight gain. Dr. Shilling has seen exercise break this cycle.
Your sleep becomes restful and weight loss becomes easier.
With all of these benefits it’s hard to see why anyone would avoid exercise. What’s your excuse?
I know you’re tired…exercise gives you energy.
I know you’re in pain…exercise alleviates your muscle and joint pain.
I know you’d rather stay in bed…exercise makes your sleep more restful.
I know you’re pressed for time…exercise improves your efficiency and extends your life.
I know you don’t know where to start…that’s where I come in.
Reply to this email or call me at the number above and we’ll schedule a consultation where I can show you the fastest and safest way to reap all of the benefits of exercise.
Then the next time you see your doctor he won’t give you a lecture.
He’ll congratulate you.
Know Your Number
Do you know your BMI? Your Body Mass Index is a number that helps determine if you are at risk for weight-related diseases. While it is not a perfect measure, it is a helpful tool. BMI values from 18.5 to 24.9 are considered healthy. BMI values from 25-29.9 are considered overweight, and BMI values of 30 or greater are considered obese.
Calculate your BMI: 1) Multiply your weight in pounds by 703. 2) Divide by your height in inches. 3) Divide by your height in inches again.
Permalink
04.04.09
Posted in Exercise at 4:39 pm by Administrator
I can’t figure out why, but people universally neglect to train their legs. It’s a funny thing, since proper leg training will dramatically deliver total body results.
Walk into any gym and you’ll see the bench press taken, the dumbbells being curled-and an empty squat rack in the corner.
Leg exercises are tough, I won’t deny that, but the benefits are more than worth the exertion.
A Case for Your Legs
Your legs are a major muscle group, so it’s no surprise that training them will get you big time results. Training your legs will…
1. Melt fat from your body. As I mentioned above, leg exercises are tough. Your legs are a large part of your body, so each exercise literally moves your whole body. This is precisely why a good leg workout will fire up your metabolism to melt fat away. You’ll burn more calories while exercising your legs than any other body part.
Due to the intense nature of a leg workout, your metabolism becomes elevated for more than 24 hours. That means that for an entire day your body continues to burn extra calories without any extra effort on your part. Who wouldn’t love that?
2. Build strength for everyday life. How often do you use your legs? Most of us depend on our legs constantly throughout the day-so wouldn’t it make sense to strengthen our individual mode of transportation? Kind of like putting a super charger on the engine of your car.
Exercising your legs isn’t only about increased strength; you’ll also improve your coordination and balance. This means that you’ll be able to do and experience things that you otherwise would have missed. You only live once, right?
3. Uncover natural muscle shape. Let’s be honest, toned legs are attractive. I’m not saying that you’re legs will bulge with muscles (unless we trained you for that), but I am saying that consistently training your legs will uncover your natural toned shape.
Many of my clients discover a whole new level of confidence after getting their legs back into shape. Women especially enjoy the freedom to wear shorts or a skirt without feeling embarrassed to show their legs. Wouldn’t you love that freedom?
Oh, and I should tell you that as you strengthen your legs you’ll also reduce the risk of injury to your lower back because you’ll actually learn to pick things up off the ground the right way.
Best Leg Exercises
Now that I’ve convinced you to pay more attention to your legs, here are three of the top exercises you should do. Each of these exercises have dozens of different variations, so have fun and always keep your workouts fresh and challenging.
The Lunge: Start with your feet together, take a large step forward and bend your knees down into a lunge position. Exhale as you press yourself back up to a standing position, or continue through with your step into another lunge.
The Squat: Start with your feet shoulder width apart, inhale as you bend your knees, keeping your back straight. Be sure to keep your knees from going past your toes. Exhale as you push back up to a standing position.
The Dead Lift: Grip the barbell with a mixed grip (one palm faces you, one doesn’t). Allow the barbell to hang down in front of you as you stand on the platform with your feet shoulder width apart. Lean forward at your waist, keeping your back flat, and bend your knees, bringing the bar down past them. Exhale as you straighten your legs and lift the bar up. When you are standing upright lean back slightly and squeeze the muscles of your lower back. Hold this contraction for a moment. Inhale and slowly return back down to the starting position.
By no stretch of the imagination are these three the ONLY leg exercises out available. And that’s the other great thing about training your legs… you have tons of options and variations.
Want to know more about leg exercises and which ones are the best for you? Are you finally ready to get into the best shape of your life? Let me help.
Reply to this email or fill out the form below we’ll schedule a consultation where you and I can assess your goals and I can show you the fastest and safest way to reach them.
Committed to your success,
Kevin Hensel
Fit-4-Life
Cherry Hill Personal Training Studio
Permalink
02.15.09
Posted in Exercise, Uncategorized, Weight Loss at 11:01 am by Administrator
There’s nothing worse than getting ripped off.
To invest your hard earned money on a product that promises results that aren’t delivered.
That’s how millions of new Wii Fit owners are feeling right now, and I don’t blame them.
The Wii Fit is marketed as the latest and greatest way to lose weight and be fit. The specialized Nintendo is supposed to do the job of your gym, your treadmill and even your personal trainer.
That’s a lot of pressure for a video game.
With all the buzz surrounding the Wii Fit, I decided that some research was in order. What is this Wii Fit, and how is it qualified to get you into the best shape of your life?
The Wii uses television and a wireless “balance board” that is about two feet wide and half as deep. The board is basically a fancy scale, which measures your weight and detects your equilibrium. To play Wii Fit, you stand on the board and do a series of games that fall into one of four categories: aerobics, balance, strength, and yoga.
My research did turn up some cases of documented weight loss as a result of Wii Fit play time. In each case the person went from a sedentary lifestyle (basically a couch potato) and saw weight loss after doing the Wii Fit for 30-60 minutes per day.
Walking for 30-60 minutes per day will give the same results.
To really understand the purpose of this product I did a search on Shigeru Miyamoto, he’s the creator of the Wii Fit.
What he said may shock you.
“I don’t think Wii Fit’s purpose is to make you fit; what it’s actually aiming to do is make you aware of your body,” he said. “That’s why we wanted people to talk with their families about Wii Fit, and become aware of these things together as a group.”
The purpose of the Wii Fit is not to make you fit?!
But what about the marketing pieces that are telling you to use the Wii Fit as your one-stop shop for fitness and weight loss?
What about the people who purchased a Wii Fit with the hopes of losing 30 lbs?
It’s time to call the Wii Fit what it really is: a video game…entertainment, and that’s it.
Don’t get me wrong, the Wii Fit is a fun, interactive game that gets you to burn more calories than you would just sitting on the couch. People enjoy playing it with their kids and it sure beats lounging on the couch watching T.V.
But it’s just like the creator of the product said; it’s not intended to make you fit. Sure, it may be marketed that way but that’s not what it’s for and that’s not what it does.
Don’t sell yourself on the idea that a video game will get you into great shape.
Play the Wii Fit. Enjoy the Wii Fit. Burn a few calories with the Wii Fit.
And then contact me for a workout that will truly change your life and get you the body that you want, because all of my programs were created with the purpose of getting YOU fit. Contact me at kevinhensel@fitlifeinc.com or by calling 856-751-0033. Schedule your FREE Workout Testdrive by completing the webform at www.FitLifeInc.com.
Committed to your success,
Kevin Hensel
Fit-4-Life, Inc.
16 Rockhill Rd, Ste B
Cherry Hill, NJ 08003
Cherry Hill’s Premier Personal Training Studio
You can quote me on that!!
Permalink
08.15.08
Posted in Exercise at 6:46 pm by Administrator
The much anticipated 2008 Beijing Olympic games are now in full swing. I find it inspiring to watch athletes perform at the top of their game, don’t you?
It’s amazing to see what the human body is capable of when it’s trained for a particular event.
Every athlete in the Olympics has trained for thousands of hours in a very specific way for their sport. These athletes know precisely what they want their bodies to do and they train in a focused manner to be the best. You can bet that they see a gold medal every time they close their eyes. Now that’s focus.
What about you? What do you train for?
You see, whether you realize it or not, you too are training for a specific reason. Maybe your goals are more in line with losing 15 pounds rather than winning a gold medal, but your training needs to be just as specific in order to achieve your desired results.
Do you know why you exercise? Is it to lose weight? Is it to lower your blood pressure? Is it to shrink your waist? Is it to pick up a bag of groceries with more ease?
The first step toward getting the body of your dreams is to set a goal. This simple act, when done correctly, will instantly calm your frustrations and fill you with hope.
Here’s how to make your goals SMART.
Specific: Ask yourself questions like: How many inches do I want to lose? What pant size do I want to be? Be painstakingly specific with yourself. It has been proven that the more specific your goal is the more likely you are to achieve it.
Measurable: You’ve got to be able to measure your results. It could be in pounds or body fat percentage or inches. It could even be fitting into a particular pair of pants that you haven’t worn in years. The key is that you need to be able to physically measure your progress.
Attainable: If you have fifty pounds to lose it won’t all come off in one month. Setting unattainable goals simply sets you up for failure. If you have a major fat loss goal then break it down into small attainable goals. As you achieve each smaller goal you will reinforce your progress and ultimately can attain any desired goal.
Realistic: This step is all about knowing yourself. What type of program would you realistically stick with? If you despise running then don’t base your weight loss program on 6am jogs. Look honestly at your abilities, but don’t underestimate yourself either. You’ll need to push yourself to achieve your goal.
Timely: Every great goal is set on a timeline. Keeping the above steps in mind, give yourself an exact date and time that your goal needs to be accomplished by.
Now it’s time to get to work. Write down your SMART goal and place it somewhere that you see often then tell three people of importance in your life about your goal.
Have the focus and the drive to pursue your SMART goal, just like the Olympians, and go make yourself proud!
Cherry Hill Personal Training Studio
Fit-4-Life, Inc.
856-751-0033
www.Fitlifeinc.com
Kevin Hensel, Owner
Permalink
07.24.08
Posted in Exercise at 9:28 am by Administrator
The golden standard for a personal trainer is a Bachelor of Science or Bachelor of Arts degree in an exercise related field such as exercise science, exercise physiology, kinesiology, and or athletic training. These 4 year curriculums guarantee a base line level of knowledge pertaining to functional anatomy and guidelines for exercise prescription. Personal trainers can be sneaky with their credentials, so always confirm what their specific college degree was in. A college degree in political science will offer no insight into functional anatomy or exercise prescription.
The second ranking for a personal trainer is certification. Just being certified isn’t enough because there are literally hundreds of different personal training certifications. Several certifications are complete scams, if you have a few hundred dollars you can obtain certification online. Make sure your trainer is certified through a nationally recognized organization such as the American Council on Exercise (ACE) www.acefitness.org, American College of Sports Medicine (ACSM) www.www.acsm.org, National Strength & Conditioning Association (NSCA) www.nsca-lift.org, National Academy of Sports Medicine (NASM) www.nasm.org. Several of these certifications also have trainer locators on their sites to find local trainers near you. Also each certification above mentioned also has several different types of certifications each specializing in something different. Make sure the certification your trainer has is the most appropriate for your goals. If you are unsure if the certification is valid go onto the website and find out what credentials are required to become certified and find out about the testing procedure. The more qualifications required to even take the test the better and be very weary of any certifications done online exclusively.
Does the trainer have experience in fitness training? 2-3 years of full time training experience should be enough time for a trainer to have experience with a wide variety of different populations. Trainers working part time should have 3-5 years of experience. If you have a special medical condition or orthopaedic concern, inquire if they have experience with that specific condition. Obtain references from those specific clients that have similar conditions. Most certifications require you to complete a certain number of hours of continuing education each year. Find out if he or she keeps current with research through association memberships, journals, or educational events such as IDEA or NSCA. If a trainer has not attended an educational event in 1-2 years you can be rather self assured they are not certified by a reputable organization and are not keeping current with personal training research and other training modalities.
Is the trainer CPR certified?
Does the trainer require a health screening or release from your doctor?
Can the trainer provide you with references from other clients or established industry professionals familiar with the trainers knowledge and abilities?
Will the trainer keep a record of your workouts with a tracking system and update your medical history periodically?
Does the trainer have liability insurance?
Does the trainer provide you with clear cut cancellation policies, billing procedures and any other policies in writing? A 24 hour cancellation policy is quite standard in our industry.
Is the trainer within your budget? Trainers can vary in price from $25 to $125 and verify the length of each workout most are either 30 or 60 minutes. Education, experience, and how booked they are play a major component on trainer pricing. If price is a concern find out if the trainer offers small group training discounts or half hour sessions. If you have more specific goals or have special medical/orthopedic concerns it is well worth paying a few dollars more for a more qualified, experienced personal trainer.
Is the trainer available when you want to work out? Finding out all of this other information is useless, unless the trainer is available when you want to train. Working around your trainers busy schedule and not working out when you have time is going to wind up in failure.
Does the trainer help you set safe and realistic goals without promising unattainable results? As a rule of thumb 1-2 lbs of weight loss per week is safe and effective. Anyone promising more than that is not practicing safe weight loss techniques or is a liar. Use common sense as your guide. If it sounds too good to be true you already know the answer run for the hills.
Is the trainer willing to explain and put in writing his or her workout methods and the principles and reasoning behind exercise program decisions and nutrition philosophy. Be very cautious if a trainer sells supplements because it is beyond the scope of practice of a personal trainer to make recommendations on such products.
Permalink
05.15.08
Posted in Exercise at 10:09 am by Administrator
A Whole New Level
Wait! Before you skim down to find which exercise I’ve labeled as the best, read the whole story…
It’s always interesting when I’m approached and asked to pin down a single exercise as the one that will help lose the most fat or sculpt the quickest. I’m always slow to answer.
You see, I’m acutely aware of the fact that though an exercise may be perfect for Client A, it may not be the best choice for Client B-hence my hesitation to label any exercise as the universal best.
That being said, there are exercises that are better than others. And, yes, there are even a few that I would label as the best.
What makes an exercise the best?
When deciding which exercises to include in your routine it is important to consider the type of movement involved. The simpler the movement, the fewer calories you’ll burn. On the other hand, the more complex the movement, the more calories you will burn.
Simply stated, exercises that use complex movements will deliver better results than exercises that use only simple movements. Complex movements recruit multiple muscles, some to stabilize and others to perform the movement. This process keeps your heart rate higher than a simple exercise would, giving you a more intense workout.
What is a complex movement?
A complex movement is a multi-joint movement that recruits large portions of the body to complete the exercise. Let’s compare a simple movement leg exercise with a complex movement leg exercise:
The leg extension machine uses a simple, isolated movement to work the quadriceps. You’re in a seated position moving only your knee joint. There isn’t much involvement, if any, from other muscles and it doesn’t burn very many calories.
Now let’s look at a free weight walking lunge. You start by standing with your feet together and a dumbbell in each hand at your sides (or a barbell across your shoulders, or a medicine ball held at your chest, or even with no weight at all). You take a large step forward and lower your back knee, keeping your front knee at a 90 degree angle. Now you push off your front foot and pull your back leg forward, repeating the movement.
How many muscles did you utilize while performing the lunge? Probably too many to count.
You certainly worked your quadriceps, gluteus, hamstrings, calves, abdominals, supporting muscles in your shoulders, arms and back-just to name a few. You also raised your heart rate and really kicked your metabolism into high gear. That’s what I call a great exercise.
Other ways to increase intensity
Using complex movements are just one of many ways to kick your workout intensity up a notch. Try incorporating a Super Set into your routine. To do so simply perform two or more exercises in a row and then take a short rest.
Or how about a Compound Set? Perform one exercise, rest, then perform an exercise with opposing body parts. To find exercises that compliment one another, choose ones that have similar but opposite motions such as a chest press and a row.
The key to finding the best exercise is to find the ones that bring your workout intensity to a whole new level.
I’d be shortchanging you if I named any exercise as the best. The fact of the matter is that it is a combination of changing your workouts up, using interval training, and even some good old cardio that will ultimately see you to your goal.
These methods will help you to burn more calories, increase your metabolic rate, and will stimulate the production of more fat burning and muscle toning hormones. Of course, there is more involved to achieving your fitness goals. You need to incorporate fat burning into your routine. You need to consistently challenge yourself during workouts. You need to take control of your eating habits and to get your diet dialed in.
So what’s the best exercise for you? Find out by calling 856-751-0033 or visiting http://fitlifeinc.com/Free_Workout_Testdrive.html to schedule your FREE Workout Testdrive.
Committed to your success,
Kevin Hensel, Owner Fit 4 Life
856-751-0033
Cherry Hill, NJ
www.FitLifeInc.com
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04.15.08
Posted in Exercise at 10:22 am by Administrator
Most people have only one thing on their mind when they join a gym or approach a personal trainer…fat-loss. With more than half of the adult population registering as overweight it is no wonder that fat loss is such a hot topic.
It’s simple, really. We used to think that cardiovascular training was the quickest and most effective way to shed unwanted pounds. Aerobics, jogging, swimming and biking were the activities to turn to when we wanted to slim down.
Boy, were we misled.
The idea was that when you perform low level aerobic exercise your body relied on calories from fat. Sounds good, right? Well, there were a couple of major limitations with this method…
First of all you only burn fat calories while the aerobics are performed. If you do twenty minutes, then you only burn for twenty minutes; if you do two hours, then you only burn for two hours.
Secondly, if you are overzealous with aerobics your body actually eats away at lean tissue, leaving you with lowered calorie requirements. Ever wonder why you eat the same amount but still put on pounds? A loss in lean tissue will do that to you every time.
So where does this leave you?
Lucky for us, we live in a time of great scientific discovery with tools and statistics that give us the cutting edge in our quest for a slimmer, sexier body. And science has given us the solution for optimal F.A.T. B.U.R.N.
The Solution: Resistance Training
You have probably heard about the many benefits of resistance training. Here are just a few:
Increase in muscle strength
Injury prevention
Improved bone density
But what about F.A.T. B.U.R.N.? Here are the two reasons that resistance training is the most effective way to B.U.R.N. F.A.T.
Oxygen Debt
Now I know debt isn’t usually a word that we enjoy…but in this case I’m sure you will agree that it’s a great thing. Resistance training puts your body into oxygen debt which means you will B.U.R.N. F.A.T. as you recover from your workout. And this effect can last quite awhile - studies have shown an increase in calorie burning for up to three days following a resistance training workout.
Lean Tissue Burns More
The other way that F.A.T. B.U.R.N. is accomplished with resistance training is through an increase in your resting metabolism. You see, lean tissue (muscle) requires many more calories each day than fatty tissue. In fact, one pound of muscle burns 30-50 calories each day at rest - compared to a measly 9 calories per pound of fat.
When you perform resistance training exercises your body composition will change to contain more lean tissue, thus resulting in extra calories burned while you sleep. What could be better than that?
Resistance training is truly worth your time - talk about an exercise that keeps on giving.
Wouldn’t you love to reap the rewards of a solid resistance training program by waking up slimmer every morning? I love nothing more than to see my clients achieve awesome results - clients just like you, who decided to change their shape forever by giving me a call.
Do something nice for yourself - contact me today 856-751-0033 - together we will turn you into a F.A.T.B.U.R.N.I.N.G. machine get scheduled ASAP by visiting http://fitlifeinc.com/Free_Workout_Testdrive.html.
Yours in health,
Kevin Hensel, Owner Fit 4 Life
Cherry Hill, NJ
856-751-0033
www.FitLifeInc.com
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03.01.08
Posted in Exercise at 10:26 am by Administrator
Who Else Wants the Secret to Great Abs?
It never fails. As spring approaches people start thinking about getting in shape for summer. And every year the number one thing I’m asked is “How can I get great abs?”
You’ve probably pondered that question at some time or another and you’re likely frustrated with your waistline. Maybe you’ve given up on your abs after doing dozens of crunches only to see zero results. I don’t blame you.
Forget everything you’ve heard about how to sculpt your abs. Crunches simply won’t give you a six pack.
You see, to do crunches with the hope that it will turn your midsection into a washboard is to operate under one of the most widely held fitness myths. I’m talking about spot reducing. Simply put, training one area of your body will not specifically burn fat from that area.
You’ve probably heard that spot reducing is a myth, but most people still train as if it is true. Doing crunches will not magically make your waist shrink, it will not cause your muffin top to disappear, and it will not give you washboard abs.
Only a drop in body fat will do that for you.
So what is the secret to great abs? Instead of endless crunches, the secret is a winning combination of fat burning cardio, resistance training, and proper eating.
It is absolutely possible for you to dramatically shape up your waistline before summer hits this year. Yes, Y-O-U. Weight loss is not reserved only for the people you’ve seen on the Biggest Loser or on diet pill infomercials. You can do it too.
Answer the following two questions to see how your routine measures up:
How often do you exercise? If your answer was anything less than 4 times a week, then that’s the first thing getting between you and streamline abs. How do you define a fat burning workout? A routine including intense cardiovascular training coupled with effective resistance training. Do you do this?
I’m sorry to be the one to break this to you, but walking on the treadmill for 30 minutes isn’t a fat blasting routine. Neither is a leisurely 20 minutes on the elliptical machine. The truth is that you can dramatically increase your results while investing less time when you exercise right.
Cardio exercise is all about maintaining an effective level of intensity. This doesn’t mean that you should be out of breath or gasping for air. It does mean that you need to push yourself.
Resistance training is the second key part of a fat burning workout. This means working your major muscle groups against resistance in a way that stimulates your metabolism. Again the key here is to find the right intensity and to keep each muscle group guessing.
What kind of shape is your diet in? Diet is a big stumbling block for most people-especially as it relates to their midsection. Here’s a fact: If your diet is out of control then your abs will be too. You can’t trim your waist without trimming the junk out of your diet, regardless of how hard you exercise.
Keep calories in check. Do you know how many calories you eat? The best way to find out is to record everything you eat for a few days. Tally the number of calories that you eat each day and do an evaluation-feel free to recruit me to help out with this part. Together we’ll chart improvements for your diet and adjust your calories for maximum results.
Just say “No” to junk food. While this may seem obvious, your definition of “junk food” may need an alteration. Refined sugar is one of the biggest culprits in the junk food world-it is found in soft drinks, blended coffee drinks, cookies, cakes, packaged snacks, and other sinfully sweet treats. Processed fat is another monster. As a rule of thumb you can safely view all processed or refined items as junk food.
Eat more frequently. The key here is to never let your metabolism “crash” by going hours without eating. One of the biggest mistakes you can make is to skip breakfast-as this is the meal that ‘breaks the fast’ that your body goes into each night. Stick with eating small meals every few hours and always avoid stuffing yourself.
You should now understand why you are better off not wasting time on crunches-while it is important to exercise your abs a couple of times a week, you won’t expect fat to fall of that area after 100’s of crunches.
Do you want to flatten and sculpt your waist in time for summer this year? All you have to do is decide that you really want it. Commit to yourself-you deserve it.
See me for fat blasting workouts that deliver results. Together we will get you on a program that will melt the fat off your abs, exposing shape and definition-just in time for summer.
Click here http://fitlifeinc.com/Free_Workout_Testdrive.html today for a FREE Workout Testdrive.
Committed to your success,
Kevin Hensel, Owner
Fit 4 Life Personal Fitness Training Studio
Cherry Hill, NJ
856-751-0033
www.FitLifeInc.com
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02.15.08
Posted in Exercise at 10:35 am by Administrator
It seems that you can’t walk through a gym these days without the term “core” landing on your ear. Likewise, infomercial products routinely promise to tighten, trim, and tone your “core” and even magazine headlines boast ‘Secrets to an Envious Core’.
So what is all the hype about “core” training? And - more importantly - why should you care?
Since the fitness industry is notorious for going through crazes (remember jazzercise in the 80’s and kickboxing in the 90’s) it’s understandable for you to be skeptical of the latest fad. However, I have news for you.
Core training is definitely worth your time.
In fact, training your core will result in tremendous benefits in a relatively short amount of time. This is because a strong core improves your posture, decreases your chance of injury, increases your power and functionality, and gives you a great-looking lean midsection.
Core training is rapidly gaining popularity for one specific reason: sitting leads to a weak core. Sitting? Yep, sitting.
Think about your typical work day. If you are like most people then your day starts with a 30-60 minute drive to work, followed by 8 hours at your desk and then another 30-60 minute drive home. That’s a lot of sitting. And it all adds up to one thing: a weak core.
What is Core Training?
The term “core” refers to the muscles of your abdominals and those of your lower back. If you picture your body and then aim for the very center you would be looking directly at your core. The muscles that make up the core play a unique role since they provide stabilization for your entire body.
Core training seeks to strengthen the muscles of your abdominal and lower back using coordinated movement. A strong focus is put on contracting your abdominal muscles by pulling your belly button in toward your spine throughout the exercises to ensure that your core muscles are engaged.
What are the risks of a weak Core?
Unfortunately many ailments stem from having weak core muscles. You may be personally acquainted with the most common ailment…lower back pain. Other problems include poor posture, being injury prone, having minimal strength and (drum roll please) a bulging waistline.
If you are suffering from a weak core then read on…
What are the benefits of a strong Core?
Alleviating persistent back pain is one of the most welcomed benefits of a strong core. An increase in strength and protection from injury are also nice, and who doesn’t love to lose inches from their waist as a result of tightened muscle?
Everyday motions such as lifting, squatting, reaching, twisting and bending will become less challenging after strengthening your core. While you may not immediately see the value in this, remember that it is better to be safe than sorry - who really wants to throw out their back while taking out the trash? I sure don’t…
How can I strengthen my Core?
A great place to start is to practice the technique mentioned earlier - pull your belly button in toward your spine, not by simply sucking in your gut, but by contracting your abdominals. Do you feel it? Good. Now make it a habit to do this exercise while you sit. Like on the drive to work…at work…on the drive home - you get the idea.
It doesn’t stop there - you also want to routinely exercise the muscles of your abdominals and lower back. This can be done by performing exercises that target these specific areas such as crunches and bridges.
If your interest has been roused and you want to lean more about core training, then give me a call! I work around the clock to bring fitness into the lives of my clients, and I want to help you too. Contact me now, and let’s get to work on reshaping your body - starting with your core. Click here
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01.01.08
Posted in Exercise, Motivation, Nutrition, Weight Loss at 10:44 am by Administrator
Here we are, already two weeks into the New Year. You know I have to ask…how is that fitness resolution coming along?
If the pounds haven’t budged yet, don’t panic. I have some words of wisdom for you to live by this year - words that will aide in getting you to your fitness goal.
Shoot for dropping a pound a week.
Now, this may not seem like that much, but if you did this consistently for the rest of the year it would result in 50 lbs lost. This may be extreme for you, but the good news is that once you achieve your idea body maintenance is a breeze. How great would it be to begin 2008 with a brand new body?
This all sound well and good, but how do you go about the business of shedding that pound each week? I am here to tell you that it doesn’t have to be allusive, mysterious or frustrating. In fact, with a little calculation, you can consistently drop one pound a week until you reach your goal.
All it takes are small changes in your daily lifestyle. Let’s break the process down…
How to shed a pound a week: Burn 3500 cal. more than normal.
It’s that simple! No fancy pills or powders necessary, just a progression of calories exerted without an increase in calories consumed. Try the following three steps:
1. Record your normal weekly exercise - look at everything from walking to participating in sports to exercising in the gym. This is your starting point. You need to burn an additional 3500 calories on top of your normal weekly exercise.
If you don’t currently exercise, then this step is really easy for you, a simple blank page will do.
2. Record your normal weekly food intake - this may be hard to do honestly, but remember that you are only cheating yourself by not recording everything. Calculate the total number of calories that you eat in an average day.
In your quest for dropping inches you shouldn’t exceed your normal daily caloric intake - you should, rather, work at slowly decreasing that number.
Remember, we are going for a 3500 calorie deficit each week - this can be done by a combination of increased calorie exertion (exercise) as well as a decrease in calories consumed (eating less).
3. Chart the difference - now that you know your starting point for both calorie exertion and calorie intake it is time to turn the tables in your favor. Take every opportunity to exert more calories by increasing your physical activity, and to decrease your calorie consumption by eating fewer calories and by making healthier selections.
Record your progress in a notebook and refer back to it often. You will be surprised how encouraging it is to see the positive changes that you are taking in your life written down on paper.
If you burn up 500 calories a day you will drop a pound in a week.
Here are some practical ways to lose calories:
If you normally… Do this instead…
Drink a morning Mocha Drink green tea or black coffee (200 calories lost)
Enjoy a candy bar between meals Enjoy a granola bar (180 calories lost)
Sit during your entire lunch break Walk briskly for 30 minutes (150 calories lost)
Watch T.V. for two hours Do jumping jacks during commercials (120 calories lost)
Remember that I am available to help you reach your fitness goals for 2007. If you are looking for new and exciting ways to tone, firm and tighten your physique then don’t hesitate to come see me today. I look forward to helping you make 2007 your fittest year ever!
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