Nobody loves football more than me and I actually know the strategy of the game more than the average Joe or Jane.....Pittsburgh has the better team and should win but let's play the game and see what happens.....The New York "Football" Giants proved that last year!
Super Bowl day is a national holiday and with every holiday comes good food and drink....here are a few "nutrition and exercise rules" to follow since deprivation is not the sensible way to go:
1. Stay active during Super Bowl Sunday...try a good 'ol touch football game or walk as much as possible. Housework always works too!
2. Workout on Saturday and Monday for sure! You need "bookend workouts" around Super Bowl Sunday!
3. Go light on the sauces and dips....they are loaded with calories and fat. The same rule applies to eating desserts.
4) Stick to your normal meal plan as much as possible. Go back to your normal nutrition on Monday! Don't skip work on Monday :)
5) This rule always applies to any day---if its fried, let it slide!
6) Alcohol has calories too---7 calories per gram to be exact. Don't tank it too much!
7) Drink lots of water and you will eat less.
Have fun!
Need more exercise and nutrition tips? Subscribe to my Fat Blaster eNewsletter and get my FREE 7-Day Weight Loss and Fat Loss e-Course!"
Check out my other great blogs:
Her Fitness Hut Blog
Sports Fitness Hut Blog has been recognized by NursingDegree.net as one of the Best 100 Health and Nutrition Blogs for Athletes! It is an honor to be recognized by those in the health field! Afterall, health is number one for everybody---including athletes!
Friday, January 30, 2009
Thursday, January 29, 2009
Exercising After A Long Layoff
This time of year, many people are excited to be exercising again and trying to get more fit and healthy.....the excitement is good but remember that you didn't get "out-of-shape" overnight and you won't get "in shape" overnight.....
Don't push yourself too hard, too fast! If you do, then these types of things will happen to you:
1. Shin splints
2. Achilles tendinitis
3. Muscle pulls and strains
4. Plantar Fasciitis
5. Low back pain
6. Joint pain/injuries
You'll need to change your eating habits or you won't see the progress that you want.
If its been a year since you have exercised regularly, you need a physical exam to get clearance to begin a serious exercise program such as My Fitness Hut's Fat Blaster Athletic Training System.
Long story short, make a lifetime commitment to fitness and not just a "New Year's Resolution!" You won't be sorry!
Stay strong and positive to change your body and health!
Need more exercise and nutrition tips? Subscribe to my Fat Blaster eNewsletter and get my FREE 7-Day Weight Loss and Fat Loss e-Course!"
Check out my other great blogs:
Her Fitness Hut Blog
Sports Fitness Hut Blog has been recognized by NursingDegree.net as one of the Best 100 Health and Nutrition Blogs for Athletes! It is an honor to be recognized by those in the health field! Afterall, health is number one for everybody---including athletes!
Don't push yourself too hard, too fast! If you do, then these types of things will happen to you:
1. Shin splints
2. Achilles tendinitis
3. Muscle pulls and strains
4. Plantar Fasciitis
5. Low back pain
6. Joint pain/injuries
You'll need to change your eating habits or you won't see the progress that you want.
If its been a year since you have exercised regularly, you need a physical exam to get clearance to begin a serious exercise program such as My Fitness Hut's Fat Blaster Athletic Training System.
Long story short, make a lifetime commitment to fitness and not just a "New Year's Resolution!" You won't be sorry!
Stay strong and positive to change your body and health!
Need more exercise and nutrition tips? Subscribe to my Fat Blaster eNewsletter and get my FREE 7-Day Weight Loss and Fat Loss e-Course!"
Check out my other great blogs:
Her Fitness Hut Blog
Sports Fitness Hut Blog has been recognized by NursingDegree.net as one of the Best 100 Health and Nutrition Blogs for Athletes! It is an honor to be recognized by those in the health field! Afterall, health is number one for everybody---including athletes!
Wednesday, January 28, 2009
Is Hilary Swank Hot? You Bet....And She's Fit!
The most recent episode of "The Office" had an important question come up....Is Hilary Swank hot! Half said yes and the other half said no....What?! Are you kidding me!
The "Million Dollar Baby" competed in the Junior Olympics and Washington State championships in swimming. She ranked 5th in the state in all-around gymnastics (which would come in handy for starring in her breakout role "The Next Karate Kid." Oh yeah, she's also a 2-time Oscar winner!
She's a natural beauty with a toned, athletic, physically fit body---and she's smart! That's hot in my book! As for "The Office" crew, I guess its a pretty good show but I don't go out of my way to watch it....I wouldn't rank it ahead of Seinfeld, Cheers, Grey's Anatomy, 30 Rock, HOUSE or MASH.....
So, you wanna get fit like Hilary Swank? I have the programs for you!
Need more exercise and nutrition tips? Subscribe to my Fat Blaster eNewsletter and get my FREE 7-Day Weight Loss and Fat Loss e-Course!"
Check out my other great blogs:
Her Fitness Hut Blog
Sports Fitness Hut Blog has been recognized by NursingDegree.net as one of the Best 100 Health and Nutrition Blogs for Athletes! It is an honor to be recognized by those in the health field! Afterall, health is number one for everybody---including athletes!
The "Million Dollar Baby" competed in the Junior Olympics and Washington State championships in swimming. She ranked 5th in the state in all-around gymnastics (which would come in handy for starring in her breakout role "The Next Karate Kid." Oh yeah, she's also a 2-time Oscar winner!
She's a natural beauty with a toned, athletic, physically fit body---and she's smart! That's hot in my book! As for "The Office" crew, I guess its a pretty good show but I don't go out of my way to watch it....I wouldn't rank it ahead of Seinfeld, Cheers, Grey's Anatomy, 30 Rock, HOUSE or MASH.....
So, you wanna get fit like Hilary Swank? I have the programs for you!
Need more exercise and nutrition tips? Subscribe to my Fat Blaster eNewsletter and get my FREE 7-Day Weight Loss and Fat Loss e-Course!"
Check out my other great blogs:
Her Fitness Hut Blog
Sports Fitness Hut Blog has been recognized by NursingDegree.net as one of the Best 100 Health and Nutrition Blogs for Athletes! It is an honor to be recognized by those in the health field! Afterall, health is number one for everybody---including athletes!
Tuesday, January 27, 2009
Add "Rotation" To Your Workouts To Burn More Fat
The transverse plane of motion is not worked nearly enough by many people....your body goes through many transverse motions during the day when you twist, turn and rotate your body....
Your training needs to reflect how you live day to day.....its not that difficult to adjust your workout routine....here are some good transverse plane exercises:
1. transverse lunges (pictured above)
2. walking lunges with medicine ball twist
3. standing, kneeling or sitting medicine ball rotations
4. transverse step ups
5. diagonal medicine ball chops (with back foot rotation)
6. medicine ball side toss (rotate your hips when throwing)
Training in the transverse plane of motion will also add intensity and fat burning to your workouts (especially if its new to you)!
My Fitness Hut, Her Fitness Hut and Sports Fitness Hut workouts include exercises in all 3 planes of motion.......click the link below to get started!
Need more exercise and nutrition tips? Subscribe to my Fat Blaster eNewsletter and get my FREE 7-Day Weight Loss and Fat Loss e-Course!"
Check out my other great blogs:
Her Fitness Hut Blog
Sports Fitness Hut Blog
Your training needs to reflect how you live day to day.....its not that difficult to adjust your workout routine....here are some good transverse plane exercises:
1. transverse lunges (pictured above)
2. walking lunges with medicine ball twist
3. standing, kneeling or sitting medicine ball rotations
4. transverse step ups
5. diagonal medicine ball chops (with back foot rotation)
6. medicine ball side toss (rotate your hips when throwing)
Training in the transverse plane of motion will also add intensity and fat burning to your workouts (especially if its new to you)!
My Fitness Hut, Her Fitness Hut and Sports Fitness Hut workouts include exercises in all 3 planes of motion.......click the link below to get started!
Need more exercise and nutrition tips? Subscribe to my Fat Blaster eNewsletter and get my FREE 7-Day Weight Loss and Fat Loss e-Course!"
Check out my other great blogs:
Her Fitness Hut Blog
Sports Fitness Hut Blog
Monday, January 26, 2009
How Is Your Exercise Progressing This Year, 2
Oh, one more thing! Have fun! Why should I spend 5-7 hours exercising every week if I dread it?! The truth is this: I will stop sooner rather than later if I dread doing my workouts.....
Stop thinking so much about heart rates, exercise technique, intensity, repetitions, cardio or any of that stuff. Those things do have their place but just have fun with your exercises. Find cardio exercises that you like and weight training exercises that you like.
When it comes to exercise, research has proven that you are more likely to stay with your exercise program if you enjoy it. But, no matter how much you enjoy exercise, you still need something else to "keep it going." You guessed it! Determination (perseverance)! Its the "bulldog mentality" that nothing is going to keep me from reaching my fitness goals. When you have those "bad days," its determination that will pull you through.
A GREAT COMBINATION TO STAY CONSISTENT WITH YOUR EXERCISE PROGRAM---ENJOYMENT AND DETERMINATION! Mix in my well-designed exercise and nutrition programs and you will reach your goals!
Need more exercise and nutrition tips? Subscribe to my Fat Blaster eNewsletter and get my FREE 7-Day Weight Loss and Fat Loss e-Course!"
Check out my other great blogs:
Her Fitness Hut Blog
Sports Fitness Hut Blog
Stop thinking so much about heart rates, exercise technique, intensity, repetitions, cardio or any of that stuff. Those things do have their place but just have fun with your exercises. Find cardio exercises that you like and weight training exercises that you like.
When it comes to exercise, research has proven that you are more likely to stay with your exercise program if you enjoy it. But, no matter how much you enjoy exercise, you still need something else to "keep it going." You guessed it! Determination (perseverance)! Its the "bulldog mentality" that nothing is going to keep me from reaching my fitness goals. When you have those "bad days," its determination that will pull you through.
A GREAT COMBINATION TO STAY CONSISTENT WITH YOUR EXERCISE PROGRAM---ENJOYMENT AND DETERMINATION! Mix in my well-designed exercise and nutrition programs and you will reach your goals!
Need more exercise and nutrition tips? Subscribe to my Fat Blaster eNewsletter and get my FREE 7-Day Weight Loss and Fat Loss e-Course!"
Check out my other great blogs:
Her Fitness Hut Blog
Sports Fitness Hut Blog
Friday, January 23, 2009
How Is Your Fitness Progressing This Year?
We're about 3 weeks into the New Year and I have seen the following fitness trends in the gyms so far:
1. Some of you are still doing the same poorly designed workouts and getting the same "little or no success results" from your workouts. You're still throwing your money away at these gyms.
2. Then, there are those who have decided to follow a workout program they found in a fitness magazine.....this is better than you trying to figure it all out on your own but a program found in a magazine is not individualized for your specific fat loss needs and goals.
3. There's a group of you who have already given up the fight to get fit because you are overwhelmed.....you don't believe you can really get a "leaned out" body.
4. Some still think they can eat like they always have and just workout longer and harder. The only problem with this tactic is that it does no good to burn 500 calories during a workout and later eat 900 calories of bad food.
5. Some are still wasting money on pills, patches, creams and fat-burner supplements......its the workouts and good nutrition that will get you fit!
6. There's still a group of you who haven't figured out that it takes hard, smart workouts to get fit......you need to learn how to workout hard.
7. And, some have gym memberships they still aren't using.
Whatever the case, it doesn't have to be that way......don't underestimate the value of well-designed fitness program put together by a certified personal trainer. It makes all the difference because you get direction, feedback and encouragement from a trainer who is fit and knows what it takes to get fit and stay fit.
Get the help you need to get fit! Visit the link directly below and get started on your way to the "leaned out" body you want! And, you don't need a gym membership!
Need more exercise and nutrition tips? Subscribe to my Fat Blaster eNewsletter and get my FREE 7-Day Weight Loss and Fat Loss e-Course!"
Check out my other great blogs:
Her Fitness Hut Blog
Sports Fitness Hut Blog
1. Some of you are still doing the same poorly designed workouts and getting the same "little or no success results" from your workouts. You're still throwing your money away at these gyms.
2. Then, there are those who have decided to follow a workout program they found in a fitness magazine.....this is better than you trying to figure it all out on your own but a program found in a magazine is not individualized for your specific fat loss needs and goals.
3. There's a group of you who have already given up the fight to get fit because you are overwhelmed.....you don't believe you can really get a "leaned out" body.
4. Some still think they can eat like they always have and just workout longer and harder. The only problem with this tactic is that it does no good to burn 500 calories during a workout and later eat 900 calories of bad food.
5. Some are still wasting money on pills, patches, creams and fat-burner supplements......its the workouts and good nutrition that will get you fit!
6. There's still a group of you who haven't figured out that it takes hard, smart workouts to get fit......you need to learn how to workout hard.
7. And, some have gym memberships they still aren't using.
Whatever the case, it doesn't have to be that way......don't underestimate the value of well-designed fitness program put together by a certified personal trainer. It makes all the difference because you get direction, feedback and encouragement from a trainer who is fit and knows what it takes to get fit and stay fit.
Get the help you need to get fit! Visit the link directly below and get started on your way to the "leaned out" body you want! And, you don't need a gym membership!
Need more exercise and nutrition tips? Subscribe to my Fat Blaster eNewsletter and get my FREE 7-Day Weight Loss and Fat Loss e-Course!"
Check out my other great blogs:
Her Fitness Hut Blog
Sports Fitness Hut Blog
Thursday, January 22, 2009
So, You Wanna Workout Like An Athlete......
No problem! All of my exercise programs are based on my Fat Blaster Athletic Training System....the only difference for my athletes is that the system is adjusted to Fat Blaster Athletic Power Training System....power exercises are done at full speed and they will burn fat like crazy....
So, you don't have to be "an athlete" to workout like one....give it a try if you need a challenge or want to work out more intensely....Geoff burned 15 pounds of fat in 6 weeks using Sports Fitness Hut's Fat Blaster Athletic Power Training System!
There is not a better or faster way to sculpt your body. You also get superior heart health. Research and my personal experience backs this up. Also, there are varying degrees of athletic training---some techniques are more intense than others. I tailor the program to your fitness level and/or limitations. I have programs for men, women and teens!
2) I am a former NCAA Division I athlete, so I'm not playing a guessing game when it comes to this type of training. I use research, evidence and real-life experience to develop training programs.
Ramp up the intensity and burn more fat--faster!
Need more exercise and nutrition tips? Subscribe to my Fat Blaster eNewsletter and get my FREE 7-Day Weight Loss and Fat Loss e-Course!"
Check out my other great blogs:
Her Fitness Hut Blog
Sports Fitness Hut Blog
So, you don't have to be "an athlete" to workout like one....give it a try if you need a challenge or want to work out more intensely....Geoff burned 15 pounds of fat in 6 weeks using Sports Fitness Hut's Fat Blaster Athletic Power Training System!
There is not a better or faster way to sculpt your body. You also get superior heart health. Research and my personal experience backs this up. Also, there are varying degrees of athletic training---some techniques are more intense than others. I tailor the program to your fitness level and/or limitations. I have programs for men, women and teens!
2) I am a former NCAA Division I athlete, so I'm not playing a guessing game when it comes to this type of training. I use research, evidence and real-life experience to develop training programs.
Ramp up the intensity and burn more fat--faster!
Need more exercise and nutrition tips? Subscribe to my Fat Blaster eNewsletter and get my FREE 7-Day Weight Loss and Fat Loss e-Course!"
Check out my other great blogs:
Her Fitness Hut Blog
Sports Fitness Hut Blog
Wednesday, January 21, 2009
Ab Curl Ups
The ab curl up is a good core exercise if done correctly.....your rectus abdominis (6-pack part of your abs) and obliques should do most of the work.....
Lie on your back, knees bent, arms crossed over your chest and feet flat on the floor.
Adjust your pelvis so that your lumbar spine (lower back area) is in the neutral position (slight gap between your back and the floor)....the lumbar spine should remain neutral so the low back is not injured. Your shoulders and neck shouldn't assist your abdominals during the movement.
The movement should be slow. Curl up and bring your chin towards your chest. Curl up through the upper back and not the neck. Maintain a neutral spine and brace your abs (as if someone is going to punch you in the gut). Keep your ears and shoulders in alignment.
Use your abdominals to curl your upper back off the floor. Don't move any other body part and keep your arms, shoulders, neck and legs relaxed as the abs pull you up. Your head and arms should curl up with your shoulders.
Stop once your upper back is off the floor. Don't tilt your pelvis or pull with your thighs to lift your upper body. Hold for 2-3 seconds and return slowly to the floor.
Use your abdominals to lower your upper back down to the floor....don't move your head or arms as you return to the start position.
You can add weight to your chest to make this exercise more difficult.
Need more exercise and nutrition tips? Subscribe to my Fat Blaster eNewsletter and get my FREE 7-Day Weight Loss and Fat Loss e-Course!"
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Lie on your back, knees bent, arms crossed over your chest and feet flat on the floor.
Adjust your pelvis so that your lumbar spine (lower back area) is in the neutral position (slight gap between your back and the floor)....the lumbar spine should remain neutral so the low back is not injured. Your shoulders and neck shouldn't assist your abdominals during the movement.
The movement should be slow. Curl up and bring your chin towards your chest. Curl up through the upper back and not the neck. Maintain a neutral spine and brace your abs (as if someone is going to punch you in the gut). Keep your ears and shoulders in alignment.
Use your abdominals to curl your upper back off the floor. Don't move any other body part and keep your arms, shoulders, neck and legs relaxed as the abs pull you up. Your head and arms should curl up with your shoulders.
Stop once your upper back is off the floor. Don't tilt your pelvis or pull with your thighs to lift your upper body. Hold for 2-3 seconds and return slowly to the floor.
Use your abdominals to lower your upper back down to the floor....don't move your head or arms as you return to the start position.
You can add weight to your chest to make this exercise more difficult.
Need more exercise and nutrition tips? Subscribe to my Fat Blaster eNewsletter and get my FREE 7-Day Weight Loss and Fat Loss e-Course!"
Check out my other great blogs:
Her Fitness Hut Blog
Sports Fitness Hut Blog
Tuesday, January 20, 2009
How Mr. Obama Can Cut Healthcare Costs
Its simple Mr. President....since you stay physically fit, do everything you can to help reverse this country's obesity epidemic.
A fitter country will definitely decrease healthcare costs. And, we don't need a thriving economy to stay fit....there's all kinds of ways to get regular exercise and stay fit:
1. walk 30 brisk minutes every day,
2. lift weights (or bodyweight exercises) 2-3 days a week,
3. play on your rec basketball or soccer team,
4. do bodyweight exercises while you watch television,
5. take a 30 minute bike ride every day,
6. eat a healthy diet based on your metabolic rate and activity,
7. start an exercise program with your family,
8. take walking breaks at work,
9. walk or bike when you can instead of driving the car and
10. get that physical exam you've been putting off.
There it is Mr. President....the inexpensive and sure way to cut healthcare costs! I will be your Secretary of Fitness if you want....it would be a great birthday present for me!
Need more exercise and nutrition tips? Subscribe to my Fat Blaster eNewsletter and get my FREE 7-Day Weight Loss and Fat Loss e-Course!"
Check out my other great blogs:
Her Fitness Hut Blog
Sports Fitness Hut Blog
A fitter country will definitely decrease healthcare costs. And, we don't need a thriving economy to stay fit....there's all kinds of ways to get regular exercise and stay fit:
1. walk 30 brisk minutes every day,
2. lift weights (or bodyweight exercises) 2-3 days a week,
3. play on your rec basketball or soccer team,
4. do bodyweight exercises while you watch television,
5. take a 30 minute bike ride every day,
6. eat a healthy diet based on your metabolic rate and activity,
7. start an exercise program with your family,
8. take walking breaks at work,
9. walk or bike when you can instead of driving the car and
10. get that physical exam you've been putting off.
There it is Mr. President....the inexpensive and sure way to cut healthcare costs! I will be your Secretary of Fitness if you want....it would be a great birthday present for me!
Need more exercise and nutrition tips? Subscribe to my Fat Blaster eNewsletter and get my FREE 7-Day Weight Loss and Fat Loss e-Course!"
Check out my other great blogs:
Her Fitness Hut Blog
Sports Fitness Hut Blog
Monday, January 19, 2009
Fat-Burning, Full-Body Workout
Here is a good workout for you to try (I did this workout yesterday)....you don't need any weights, medicine balls, resistance tubes or stability balls....
Part 1
--Warmup on treadmill - run three minutes at moderate pace
--15 minute cardio interval rotation: 1 minute run, 2 minutes walk
Part 2
--Prisoner squats, 12 repetitions, moderate pace
--Plank, 30 second hold
--Pushups, 20 repetitions
--Mountain Climbers, 30 seconds, slow pace
--Pullups, 10 repetitions (or do as many as possible)
--Lying Curl Ups, 15 repetitions, slow pace
--Do this circuit 3 times
Do this circuit with little or no rest between exercises. Rest 2-3 minutes between circuits.
Part 3
--12 minute cardio interval rotation: 1 minute run, 2 minutes walk
You're finished!
Need more exercise and nutrition tips? Subscribe to my Fat Blaster eNewsletter and get my FREE 7-Day Weight Loss and Fat Loss e-Course!"
Check out my other great blogs:
Her Fitness Hut Blog
Sports Fitness Hut Blog
Part 1
--Warmup on treadmill - run three minutes at moderate pace
--15 minute cardio interval rotation: 1 minute run, 2 minutes walk
Part 2
--Prisoner squats, 12 repetitions, moderate pace
--Plank, 30 second hold
--Pushups, 20 repetitions
--Mountain Climbers, 30 seconds, slow pace
--Pullups, 10 repetitions (or do as many as possible)
--Lying Curl Ups, 15 repetitions, slow pace
--Do this circuit 3 times
Do this circuit with little or no rest between exercises. Rest 2-3 minutes between circuits.
Part 3
--12 minute cardio interval rotation: 1 minute run, 2 minutes walk
You're finished!
Need more exercise and nutrition tips? Subscribe to my Fat Blaster eNewsletter and get my FREE 7-Day Weight Loss and Fat Loss e-Course!"
Check out my other great blogs:
Her Fitness Hut Blog
Sports Fitness Hut Blog
Friday, January 16, 2009
Don't Take Shortcuts With Anabolic Steroid Use
Its not worth it---anabolic steroid use to get bigger, faster! You will be sorry if you try this "get big and cut quick" tactic! My general policy on supplements is: try to get the nutrition you need from food. Do the hard, smart work it takes to change your body composition. It will take longer but the changes will be natural and long lasting....I know people who have taken anabolic steroids to get bigger.....I look at those people today and they look like "dried up prunes." (they are no longer using anabolic steroids)
I don't ever recommend anabolic steroids for any client and I didn't use them as a former athlete or now. Again, do the hard, smart work that it takes to build a "natural muscular body." It takes longer, but it will be "your natural muscular body." And, your "natural muscular body" will stay with you throughout a long life. You'll also be protecting your health.
Invest in yourself, your health and work hard!
Need more exercise and nutrition tips? Subscribe to my Fat Blaster eNewsletter and get my FREE 7-Day Weight Loss and Fat Loss e-Course!"
Check out my other great blogs:
Her Fitness Hut Blog
Sports Fitness Hut Blog
I don't ever recommend anabolic steroids for any client and I didn't use them as a former athlete or now. Again, do the hard, smart work that it takes to build a "natural muscular body." It takes longer, but it will be "your natural muscular body." And, your "natural muscular body" will stay with you throughout a long life. You'll also be protecting your health.
Invest in yourself, your health and work hard!
Need more exercise and nutrition tips? Subscribe to my Fat Blaster eNewsletter and get my FREE 7-Day Weight Loss and Fat Loss e-Course!"
Check out my other great blogs:
Her Fitness Hut Blog
Sports Fitness Hut Blog
Thursday, January 15, 2009
Exercise Standing Up And Stand More To Burn Fat
I have talked about the added benefit of doing as many exercises in a standing position as you can....
A "stand up" exercise will give you more strength benefits. Example: work your hip abductors standing up instead of sitting on that machine. Your core will also get more work when you do an exercise standing up.....and, you will burn more fat and calories.
Well, research proves that when you sit, your fat-burning enzymes basically shut down....when you stand during the day, those fat-burning enzymes go to work for you! If you have a sit-down job, try to stand as much as you can during the day and take walking breaks and lunches to activate those fat-burning enzymes! Any activity is good to go along with your regular workouts.....those burned calories add up!
So, walk or bike when you have that option instead of always hopping in the car to go places....before you know it, most of your day will be active!
Bonus Tip: Brace your torso during the day as you sit, stand and walk and your abs will get extra work also! Bracing would be like "getting ready to take a punch in the gut!"
Need more exercise and nutrition tips? Subscribe to my weekly Fat Blaster eNewsletter and get my FREE 7-Day Weight Loss and Fat Loss e-Course!"
Check out my other great blogs:
Her Fitness Hut Blog
Sports Fitness Hut Blog
A "stand up" exercise will give you more strength benefits. Example: work your hip abductors standing up instead of sitting on that machine. Your core will also get more work when you do an exercise standing up.....and, you will burn more fat and calories.
Well, research proves that when you sit, your fat-burning enzymes basically shut down....when you stand during the day, those fat-burning enzymes go to work for you! If you have a sit-down job, try to stand as much as you can during the day and take walking breaks and lunches to activate those fat-burning enzymes! Any activity is good to go along with your regular workouts.....those burned calories add up!
So, walk or bike when you have that option instead of always hopping in the car to go places....before you know it, most of your day will be active!
Bonus Tip: Brace your torso during the day as you sit, stand and walk and your abs will get extra work also! Bracing would be like "getting ready to take a punch in the gut!"
Need more exercise and nutrition tips? Subscribe to my weekly Fat Blaster eNewsletter and get my FREE 7-Day Weight Loss and Fat Loss e-Course!"
Check out my other great blogs:
Her Fitness Hut Blog
Sports Fitness Hut Blog
Wednesday, January 14, 2009
Benefits Of Regular Weight Training
Besides the obvious of---weight training helps you look better by shaping and toning your body, here are some you might not have thought of (weight training includes bodyweight exercises, resistance band exercises and medicine ball exercises):
1. Weight training helps you burn more calories and more fat after your workout and even while you sleep (because of increased metabolic rate).
2. Your metabolism naturally declines with age starting at about age 30. Use weight training to keep your metabolism humming even as you age.
3. Do you need more energy during the day? Weight training will help you stay strong and energized.
4. Reduce your risk of osteoporosis with regular weight training. Just running is not enough!
5. Live a fuller, happier life with a strong body and positive self esteem.
6. Finish your strenuous yard work and other hard tasks without getting injured (because you are physically weak)!
7. Keep your posture upright and strong throughout your life with regular strength training.
8. Allow your heart to work more efficiently with regular weight training because of a reduced resting heart rate and blood pressure.
9. Decrease the risk of diseases, like diabetes and high cholesterol, with regular strength training.
10. Weight training helps lower the risk of broken bones by older adults because of improved balance and coordination.
Start your regular strength training ASAP (2-3 days a week)!
Need more exercise and nutrition tips? Subscribe to my Fat Blaster eNewsletter and get my FREE 7-Day Weight Loss and Fat Loss e-Course!"
Check out my other great blogs:
Her Fitness Hut Blog
Sports Fitness Hut Blog
1. Weight training helps you burn more calories and more fat after your workout and even while you sleep (because of increased metabolic rate).
2. Your metabolism naturally declines with age starting at about age 30. Use weight training to keep your metabolism humming even as you age.
3. Do you need more energy during the day? Weight training will help you stay strong and energized.
4. Reduce your risk of osteoporosis with regular weight training. Just running is not enough!
5. Live a fuller, happier life with a strong body and positive self esteem.
6. Finish your strenuous yard work and other hard tasks without getting injured (because you are physically weak)!
7. Keep your posture upright and strong throughout your life with regular strength training.
8. Allow your heart to work more efficiently with regular weight training because of a reduced resting heart rate and blood pressure.
9. Decrease the risk of diseases, like diabetes and high cholesterol, with regular strength training.
10. Weight training helps lower the risk of broken bones by older adults because of improved balance and coordination.
Start your regular strength training ASAP (2-3 days a week)!
Need more exercise and nutrition tips? Subscribe to my Fat Blaster eNewsletter and get my FREE 7-Day Weight Loss and Fat Loss e-Course!"
Check out my other great blogs:
Her Fitness Hut Blog
Sports Fitness Hut Blog
Tuesday, January 13, 2009
Cardio/Core Combo Workout
Cardio is not my favorite thing to do so I usually do fast-paced interval cardio workouts like sprints, squat jumps or power step ups.....that way, I'm finished in 20 minutes and I have burned major fat and calories at the same time....do these type of high-intensity workouts no more than 3 days a week with 2 days between each session....
I have found that combining core and cardio workouts work well....this is one I did last week:
--mountain climbers, full speed, 30 seconds
--plank, 30 second hold
--squat jumps, 10, full speed
--bridge, 30 second hold
--walking lunges, 10 each leg
--side plank, 30 second hold
--bodyweight Y squat, 15, moderate pace
--rest 1 minute and repeat circuit 2 more times. 20 minutes total workout time.
Rest more after each circuit if needed. Take rest between exercises if needed. If you can't do an exercise full speed, then try half speed or three quarters speed until you improve.
Happy fat-burning!
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I have found that combining core and cardio workouts work well....this is one I did last week:
--mountain climbers, full speed, 30 seconds
--plank, 30 second hold
--squat jumps, 10, full speed
--bridge, 30 second hold
--walking lunges, 10 each leg
--side plank, 30 second hold
--bodyweight Y squat, 15, moderate pace
--rest 1 minute and repeat circuit 2 more times. 20 minutes total workout time.
Rest more after each circuit if needed. Take rest between exercises if needed. If you can't do an exercise full speed, then try half speed or three quarters speed until you improve.
Happy fat-burning!
Be sure and download your FREE eBooks, "10 Must Know Fat Loss Tips," Free Fat Loss Meals and Free Fat Loss Workouts!
Check out my other great blogs:
Her Fitness Hut Blog
Sports Fitness Hut Blog
Monday, January 12, 2009
Two Great Cardio Workouts
If you're looking to spice up your cardio workouts, here are the last two interval cardio workouts I did.....
Workout 1:
--Prisoner Squats, 20 repetitions, moderate pace
--Medicine Ball Wood Chops, 10 each side, full speed
--Squat Jumps, 10, full speed
--Rest 1 minute and repeat (rest longer if needed)
--Do this circuit for 20 minutes
Workout 2:
--Sprint 50 yards on grass and walk back
--Do this routine for 20 minutes
Both of these workouts will really burn the body fat and give you superior heart health! If you can't do these full speed, then try half speed or three-quarters speed until you can go all out.
Need more exercise and nutrition tips? Subscribe to my Fat Blaster eNewsletter and get my FREE 7-Day Weight Loss and Fat Loss e-Course!"
Check out my other great blogs:
Her Fitness Hut Blog
Sports Fitness Hut Blog
Workout 1:
--Prisoner Squats, 20 repetitions, moderate pace
--Medicine Ball Wood Chops, 10 each side, full speed
--Squat Jumps, 10, full speed
--Rest 1 minute and repeat (rest longer if needed)
--Do this circuit for 20 minutes
Workout 2:
--Sprint 50 yards on grass and walk back
--Do this routine for 20 minutes
Both of these workouts will really burn the body fat and give you superior heart health! If you can't do these full speed, then try half speed or three-quarters speed until you can go all out.
Need more exercise and nutrition tips? Subscribe to my Fat Blaster eNewsletter and get my FREE 7-Day Weight Loss and Fat Loss e-Course!"
Check out my other great blogs:
Her Fitness Hut Blog
Sports Fitness Hut Blog
Friday, January 9, 2009
Do You Need Medical Checkup Before Working Out?
You shouldn't just jump into an exercise program! This is even more true if you have been inactive for a while! When's the last time you had a complete medical checkup? Here are some of the medical numbers you should be aware of:
Blood Pressure (source: MedlinePlus):
Your blood pressure is highest when your heart beats (pumping the blood). This is called systolic pressure (top number). When your heart is at rest or between beats, your blood pressure falls. This is the diastolic pressure (bottom number).
--120/80 or lower is normal blood pressure
--140/90 or higher is high blood pressure (hypertension)
An example of prehypertension would be a reading of 130/85.
High blood pressure usually has no symptoms, but it can cause serious problems such as stroke, heart failure, heart attack and kidney failure. You can control high blood pressure through exercise, healthy eating and medication (if needed). I have seen cases where exercise and healthy eating made medication unnecessary after a period of time.
Cholesterol (source: MedlinePlus):
Research has proven that you can lower your cholesterol levels by exercising more and eating more fruits and vegetables.
Total cholesterol level
Less than 200 is best.
200 to 239 is borderline high.
240 or more means you're at increased risk for heart disease.
LDL cholesterol levels
Below 100 is ideal for people who have a higher risk of heart disease.
100 to 129 is near optimal.
130 to 159 is borderline high.
160 or more means you're at a higher risk for heart disease.
HDL cholesterol levels
Less than 40 means you're at higher risk for heart disease.
60 or higher greatly reduces your risk of heart disease.
Triglyceride Levels (source: MedlinePlus):
Normal: Less than 150 mg/dL
Borderline High: 150-199 mg/dL
High: 200-499 mg/dL
Very High: 500 mg/dL or above
High triglyceride levels can be attributed to (among other things) a diet low in protein, high in carbohydrates and uncontrolled diabetes. This is why a nutritious, balanced diet is always best. And, low triglyceride levels can be attributed to (among other things) a low fat diet and malnutrition.
Your fitness program may need to start with a thorough medical checkup! Schedule it today if needed!
Need more exercise and nutrition tips? Subscribe to my Fat Blaster eNewsletter and get my FREE 7-Day Weight Loss and Fat Loss e-Course!"
Check out my other great blogs:
Her Fitness Hut Blog
Sports Fitness Hut Blog
Blood Pressure (source: MedlinePlus):
Your blood pressure is highest when your heart beats (pumping the blood). This is called systolic pressure (top number). When your heart is at rest or between beats, your blood pressure falls. This is the diastolic pressure (bottom number).
--120/80 or lower is normal blood pressure
--140/90 or higher is high blood pressure (hypertension)
An example of prehypertension would be a reading of 130/85.
High blood pressure usually has no symptoms, but it can cause serious problems such as stroke, heart failure, heart attack and kidney failure. You can control high blood pressure through exercise, healthy eating and medication (if needed). I have seen cases where exercise and healthy eating made medication unnecessary after a period of time.
Cholesterol (source: MedlinePlus):
Research has proven that you can lower your cholesterol levels by exercising more and eating more fruits and vegetables.
Total cholesterol level
Less than 200 is best.
200 to 239 is borderline high.
240 or more means you're at increased risk for heart disease.
LDL cholesterol levels
Below 100 is ideal for people who have a higher risk of heart disease.
100 to 129 is near optimal.
130 to 159 is borderline high.
160 or more means you're at a higher risk for heart disease.
HDL cholesterol levels
Less than 40 means you're at higher risk for heart disease.
60 or higher greatly reduces your risk of heart disease.
Triglyceride Levels (source: MedlinePlus):
Normal: Less than 150 mg/dL
Borderline High: 150-199 mg/dL
High: 200-499 mg/dL
Very High: 500 mg/dL or above
High triglyceride levels can be attributed to (among other things) a diet low in protein, high in carbohydrates and uncontrolled diabetes. This is why a nutritious, balanced diet is always best. And, low triglyceride levels can be attributed to (among other things) a low fat diet and malnutrition.
Your fitness program may need to start with a thorough medical checkup! Schedule it today if needed!
Need more exercise and nutrition tips? Subscribe to my Fat Blaster eNewsletter and get my FREE 7-Day Weight Loss and Fat Loss e-Course!"
Check out my other great blogs:
Her Fitness Hut Blog
Sports Fitness Hut Blog
Thursday, January 8, 2009
Don't Harm Yourself Trying To Lose Weight!
I was reading this article today about a fad diet "Lose 18 Pounds In 4 Days".....that's just nuts and if you fall for that you will be sick and maybe hospitalized!
I have said this before so here it is again.....losing weight and burning fat is not the most important thing in your life (it improves the quality of your life)......television commercials try to make you feel that way because they are trying to sell you their quick weight loss program! Don't buy in! These programs almost always lead you to yo-yo dieting and even more weight gain and frustration...
I have been writing to you all week about doing fitness the right way.....this method takes more time but the results will always be you have a "lean and toned" body-----PERMANENTLY IF YOU KEEP EXERCISING! So, slow down and do fitness right!
It is safe to lose about 2 pounds per week (on average) as a part of your exercise program. At the beginning of your program, you might lose more weight and then level off in later weeks. So, if you want to lose 30 pounds the right way, then expect it to take about 15 weeks. Your genetic makeup and adherence to your nutrition plan are two factors that could increase/decrease this time frame.
What is the right way to exercise? A combination of interval cardio exercise (3-4 days a week) and resistance training (at least 3 days a week) is a proven effective permanent fat loss/weight loss duo. Resistance training will cause the majority of your weight loss to be fat-mass loss (increasing lean mass at the same time) and it will also speed up your metabolism.
Need more exercise and nutrition tips? Subscribe to my Fat Blaster eNewsletter and get my FREE 7-Day Weight Loss and Fat Loss e-Course!"
Check out my other great blogs:
Her Fitness Hut Blog
Sports Fitness Hut Blog
I have said this before so here it is again.....losing weight and burning fat is not the most important thing in your life (it improves the quality of your life)......television commercials try to make you feel that way because they are trying to sell you their quick weight loss program! Don't buy in! These programs almost always lead you to yo-yo dieting and even more weight gain and frustration...
I have been writing to you all week about doing fitness the right way.....this method takes more time but the results will always be you have a "lean and toned" body-----PERMANENTLY IF YOU KEEP EXERCISING! So, slow down and do fitness right!
It is safe to lose about 2 pounds per week (on average) as a part of your exercise program. At the beginning of your program, you might lose more weight and then level off in later weeks. So, if you want to lose 30 pounds the right way, then expect it to take about 15 weeks. Your genetic makeup and adherence to your nutrition plan are two factors that could increase/decrease this time frame.
What is the right way to exercise? A combination of interval cardio exercise (3-4 days a week) and resistance training (at least 3 days a week) is a proven effective permanent fat loss/weight loss duo. Resistance training will cause the majority of your weight loss to be fat-mass loss (increasing lean mass at the same time) and it will also speed up your metabolism.
Need more exercise and nutrition tips? Subscribe to my Fat Blaster eNewsletter and get my FREE 7-Day Weight Loss and Fat Loss e-Course!"
Check out my other great blogs:
Her Fitness Hut Blog
Sports Fitness Hut Blog
Wednesday, January 7, 2009
Goal Setting And Your Fitness
Don't let fear, past failures or "not knowing how" stop you from reaching your health and fitness goals! Those are the 3 top reasons I see as to why people don't reach their fitness goals.....
Research also proves that setting "low goals" or "no goals" usually leads to you having little or no success in the fitness arena.......
So, what's an exerciser to do? Set realistic health and fitness goals! And, get the right plan to get you where you want to go......Unless you are an experienced exerciser, you need help....and, even the "exercise veterans" need help sometimes....I can help you reach your health and fitness goals......Stop wasting your time and money and get some expert guidance!
Need more exercise and nutrition tips? Subscribe to my Fat Blaster eNewsletter and get my FREE 7-Day Weight Loss and Fat Loss e-Course!"
Check out my other great blogs:
Her Fitness Hut Blog
Sports Fitness Hut Blog
Research also proves that setting "low goals" or "no goals" usually leads to you having little or no success in the fitness arena.......
So, what's an exerciser to do? Set realistic health and fitness goals! And, get the right plan to get you where you want to go......Unless you are an experienced exerciser, you need help....and, even the "exercise veterans" need help sometimes....I can help you reach your health and fitness goals......Stop wasting your time and money and get some expert guidance!
Need more exercise and nutrition tips? Subscribe to my Fat Blaster eNewsletter and get my FREE 7-Day Weight Loss and Fat Loss e-Course!"
Check out my other great blogs:
Her Fitness Hut Blog
Sports Fitness Hut Blog
Tuesday, January 6, 2009
I Wish I Had Started Exercising and.......
"I would be more healthy today" or "I would have reached my fitness goals by now" or you fill in the blank........"I don't have enough time to exercise!" We all know that it is an easy excuse to use when we don't want to do something (or commit to something). You have heard this saying: "You get out of it what you put into it." This is certainly true when it comes to the health benefits received from regular exercise (you actually get more than you put into it).
Its January again and are you saying the same things you said last January? Still haven't started that exercise program? You owe it to yourself!
These are some benefits of just 30 minutes of daily exercise like cardio or weightlifting:
1. Lost Weight
2. Reduced Body Fat
3. Lower LDL Levels (bad cholesterol)
4. Lower Blood Pressure
5. Improved Heart Function
6. Reduced Risk of Chronic Diseases such as diabetes, cancer and heart disease
7. Improved Appearance and Boost of Self-Esteem
8. Increased Energy
9. Reduced Healthcare Costs
Need more exercise and nutrition tips? Subscribe to my Fat Blaster eNewsletter and get my FREE 7-Day Weight Loss and Fat Loss e-Course!"
Check out my other great blogs:
Her Fitness Hut Blog
Sports Fitness Hut Blog
Its January again and are you saying the same things you said last January? Still haven't started that exercise program? You owe it to yourself!
These are some benefits of just 30 minutes of daily exercise like cardio or weightlifting:
1. Lost Weight
2. Reduced Body Fat
3. Lower LDL Levels (bad cholesterol)
4. Lower Blood Pressure
5. Improved Heart Function
6. Reduced Risk of Chronic Diseases such as diabetes, cancer and heart disease
7. Improved Appearance and Boost of Self-Esteem
8. Increased Energy
9. Reduced Healthcare Costs
Need more exercise and nutrition tips? Subscribe to my Fat Blaster eNewsletter and get my FREE 7-Day Weight Loss and Fat Loss e-Course!"
Check out my other great blogs:
Her Fitness Hut Blog
Sports Fitness Hut Blog
Monday, January 5, 2009
What's Your Plan To Get Fit?
What does it take for you to get fit and healthy? How long has it been since you really exercised? The good news is that it doesn't matter if you have been off track for one week or for 3 months! Just get started again! But, you need a plan!
I have seen tons of people working on their New Year's fitness resolutions the last few days...some are experienced exercisers, some are newbies and some are "trying to get fit again"......whatever the case, you need an exercise plan to get you where you want to go......don't underestimated the value of a well-designed exercise and nutrition program......and, you don't need a gym membership!
Tired of the frustration that comes with not reaching your fitness goals? Let me help you!
Need more exercise and nutrition tips? Subscribe to my Fat Blaster eNewsletter and get my FREE 7-Day Weight Loss and Fat Loss e-Course!"
Check out my other great blogs:
Her Fitness Hut Blog
Sports Fitness Hut Blog
I have seen tons of people working on their New Year's fitness resolutions the last few days...some are experienced exercisers, some are newbies and some are "trying to get fit again"......whatever the case, you need an exercise plan to get you where you want to go......don't underestimated the value of a well-designed exercise and nutrition program......and, you don't need a gym membership!
Tired of the frustration that comes with not reaching your fitness goals? Let me help you!
Need more exercise and nutrition tips? Subscribe to my Fat Blaster eNewsletter and get my FREE 7-Day Weight Loss and Fat Loss e-Course!"
Check out my other great blogs:
Her Fitness Hut Blog
Sports Fitness Hut Blog
Friday, January 2, 2009
Start Writing It Down....What You Eat!
Keeping track of things helps you see where you have been and what you need to change......doing things haphazardly will give you haphazard results.....this definitely applies to what we eat, how much we eat, why we eat and when we eat. SO, START THE NEW YEAR OUT RIGHT BY WRITING DOWN WHAT YOU EAT IN A FOOD JOURNAL......some of you already journal what you do on a daily basis so just add food to your journaling!
Research has proven that you will have a better chance of succeeding with your meal plan and fat loss if you keep a food journal! By logging your actual food choices, you are holding yourself accountable throughout the day. You will also be forced to plan your meals better. It will also help protect you from binge eating and emotional eating if you write down why you eat what you eat!
Don't underestimate this important step on your way to fat loss and weight loss!
Need more exercise and nutrition tips? Subscribe to my Fat Blaster eNewsletter and get my FREE 7-Day Weight Loss and Fat Loss e-Course!"
Check out my other great blogs:
Her Fitness Hut Blog
Sports Fitness Hut Blog
Research has proven that you will have a better chance of succeeding with your meal plan and fat loss if you keep a food journal! By logging your actual food choices, you are holding yourself accountable throughout the day. You will also be forced to plan your meals better. It will also help protect you from binge eating and emotional eating if you write down why you eat what you eat!
Don't underestimate this important step on your way to fat loss and weight loss!
Need more exercise and nutrition tips? Subscribe to my Fat Blaster eNewsletter and get my FREE 7-Day Weight Loss and Fat Loss e-Course!"
Check out my other great blogs:
Her Fitness Hut Blog
Sports Fitness Hut Blog
Thursday, January 1, 2009
Commercial Weight Loss Programs vs. My Fitness Hut's Fat Blaster Athletic System
You need to make an informed decision (and cost effective) when it comes to your health and fitness. Physicians and other health professionals agree that the key to long-term health and fitness is proper nutrition and regular exercise. You need to know the difference between commercial weight loss programs and My Fitness Hut's Fat Blaster Athletic Training System! Here are just a few:
Commercial Weight-Loss Programs:
Motivation: Quick-Turn Profits
Measurement: Pounds-on-the-Scale
Protocol: Restricted Calorie Dieting
Selling Points: No Required Exercise, Convenient, Easy Prepared Pre-packaged foods and Point A to B “Program”
Cons: Slows Metabolism, Weakens Immune System, Creates Hormonal Imbalances, Aggitates the Nervous System, Generates Loss of Lean Mass, Increases Body-Fat, Decreases Energy Levels, Disrupts Sleep Patterns, Provides Short-Term Results, Initiates Yo-Yo Dieting
My Fitness Hut's Fat Blaster Athletic Training System
Motivation: Long-Term Fat Loss/Weight Loss Results
Measurement: Body Composition Change (less body fat, more lean muscle mass)
Protocol: Proper Nutrition and Regular Exercise
Selling Points: Research-Based, Physiologically Sound Protocol, Provides Long-Term Lifestyle Strategy, Incorporates Grocery Store Foods, Decreased Body-Fat, Higher Energy Level, Increased Metabolism, Strengthened Immune System, Requires Physical Activity, Requires Proper Nutrition, Requires Long-Term Commitment
Options: Personal Training Sessions (live sessions and online training) and Educational Materials
Enough said!
Need more exercise and nutrition tips? Subscribe to my Fat Blaster eNewsletter and get my FREE 7-Day Weight Loss and Fat Loss e-Course!"
Check out my other great blogs:
Her Fitness Hut Blog
Sports Fitness Hut Blog
Commercial Weight-Loss Programs:
Motivation: Quick-Turn Profits
Measurement: Pounds-on-the-Scale
Protocol: Restricted Calorie Dieting
Selling Points: No Required Exercise, Convenient, Easy Prepared Pre-packaged foods and Point A to B “Program”
Cons: Slows Metabolism, Weakens Immune System, Creates Hormonal Imbalances, Aggitates the Nervous System, Generates Loss of Lean Mass, Increases Body-Fat, Decreases Energy Levels, Disrupts Sleep Patterns, Provides Short-Term Results, Initiates Yo-Yo Dieting
My Fitness Hut's Fat Blaster Athletic Training System
Motivation: Long-Term Fat Loss/Weight Loss Results
Measurement: Body Composition Change (less body fat, more lean muscle mass)
Protocol: Proper Nutrition and Regular Exercise
Selling Points: Research-Based, Physiologically Sound Protocol, Provides Long-Term Lifestyle Strategy, Incorporates Grocery Store Foods, Decreased Body-Fat, Higher Energy Level, Increased Metabolism, Strengthened Immune System, Requires Physical Activity, Requires Proper Nutrition, Requires Long-Term Commitment
Options: Personal Training Sessions (live sessions and online training) and Educational Materials
Enough said!
Need more exercise and nutrition tips? Subscribe to my Fat Blaster eNewsletter and get my FREE 7-Day Weight Loss and Fat Loss e-Course!"
Check out my other great blogs:
Her Fitness Hut Blog
Sports Fitness Hut Blog
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