Tactics for Faster Results
Have you ever been frustrated over a lack of results from your workout routine?
If so, you are in good company. Even the most seasoned athletes experience times when their results plateau.
When you continue to put in the same effort day after day with little or no results it is safe to say that you've hit your own fitness plateau.
Your body adapts quickly to any repetitive routine. The definition of 'insanity' is to do the same thing over and over while expecting different results. This holds true for your workouts. When your results stop then it's time to do something new.
I have good news - the following 4 tactics are guaranteed to crank your workouts up to the next level and to deliver the fast results you want.
Tactic #1: Focus on Negatives
Each time that you do a weight lifting repetition you are utilizing three types of strength. These are:
1.Positive strength: the motion of lifting the weight.
2.Static strength: holding weight in a contracted position.
3.Negative strength: the motion of lowering the weight.
Most people completely miss the benefit of the negative in each repetition by allowing the weight to drop quickly with little control. It is understood that the negative portion of a repetition is just as important as the positive portion, and possibly more important.
Focus on the negative portion of each repetition by lowering the weight very slowly. Concentrate on the negative contraction, and make each repetition count.
If you are advanced, then use a training partner to assist you in moving heavier-than-normal weight into a contracted position, then lower it very slowly.
Another way to utilize negative repetitions on a machine is to lift the weight using two limbs but then lower it with just one. For example, use both legs to lift the weight on a leg extension machine, but then lower it back down slowly using only one leg.
Tactic #2: Do a Drop Set
Drop sets have long been used to fight off exercise plateaus. This technique is great for adding muscle strength, endurance and for increasing the cardiovascular benefit of your workout – resulting in more fat burn.
Here, in a nutshell, is how to do a drop set: When you perform an exercise to exhaustion, don't stop there. Drop the weight by 80% and do another set.
You could take it a step further by dropping the weight twice, making it a double drop. Or drop the weight three times for a descending drop set.
Use this technique only once or twice per workout, on the final set of the exercise.
Tactic #3: Modify the Exercise
There are certain exercises that are considered 'staples' in the gym.
The squat. The lunge. The chest press. The shoulder press. The bicep curl. You get the idea…
While you shouldn't throw these exercises out the window, find creative ways to modify the familiar motion in order to challenge your muscles. Try these exercise modifications:
•Squat on a Bosu ball or balance board.
•Place a weighted bar across your shoulders and do walking lunges.
•Use an exercise ball for chest presses instead of the bench.
•Do a full squat between each repetition of shoulder presses.
•Do a shoulder press between each repetition of bicep curls.
Tactic #4: Use Active Rest to turn each workout into High Intensity Interval Training
Every minute of your workout is an opportunity to increase intensity and to burn more fat. Don't waste precious minutes with long rest periods between exercises.
While it is important to catch your breath if you feel winded, most of the time you would benefit more from an active rest than a passive one. Perform one of the following activities for 30 seconds between exercises and turn your regular workout into High Intensity Interval Training.
•High Knees with Alternating Punches: Alternately bring each knee high to your chest in a quick jumping movement while alternating forward punches at shoulder level.
•Burpees: Start in a sanding position and bend at the waist. Once your hands hit the floor, push your entire body back, extending your legs until they're straight and you're in the push-up position. Go down for a push-up, and when you push yourself up, jump slightly to bring your feet back near your hands. Finally, jump in the air with your arms fully extended over your head.
•Side-to-Side Jumps on Bench: Stand on one side of an exercise bench. Place the foot closest up onto the bench, jump up and switch feet, then land on the opposite side of the bench.
•Mountain Climbers: Place your hands wider than shoulder-width apart on the ground in a push-up position. Bring one knee to your chest and then back to the starting position, alternate each leg quickly.
•Side-to-Side Ab Twists: With feet close together, jump and twist your legs left to right – holding your abs tight. Keep a bend in your knees and swing your upper arms with each twist.
•Jump Lunges with Pop Squat: Start in a lunge position, lunge down then quickly jump up, switching your leg position in midair, land in an opposite leg lunge. Once you've done both legs, jump straight into a squat.
•Medicine Ball Squat Jumps: With feet wider than shoulder-width apart hold a medicine ball at chest level. Squat down until your knees are at a 90 degree angle. Explosively jump up, raising the medicine ball straight over your head.
If you'd like a sure-fire way to break through your fitness plateau and to melt away unwanted fat, then contact me for a fitness consultation.
Call or email today – I look forward to hearing from you.
Tuesday, August 3, 2010
Friday, July 9, 2010
Preparing for Race day..
It's summertime and the calendars are full of athletic events – 5k, 10k, Triathlon and more.
Even those who train regularly must pay more close attention to their body's warning signs in excessive heat, and should be certain that they train adequately to prepare their body for running in hotter weather.
Experts recommend building up your body's tolerance for hot weather running by spending a few weeks ahead of your race running shorter distances and gradually building up to the mileage you will need to run your race. They advise running in the morning or evening, when the humidity is at lower levels – and always pay attention to smog alerts, as pollution can make training more difficult.
Prior to any run, be sure to drink plenty of fluids. Hydrate within an hour of your workout, then take another drink every 20 minutes while you run. Sports drinks and protein drinks can help replenish electrolytes lost during a run, but whatever you choose, be sure to drink plenty after your run as well to avoid heat exhaustion or heat stroke.
As with any exercise, be sure to stretch before (and after) you run to allow your muscles to prepare for the stress of the run and help you avoid injury. We're all familiar with hamstring and calf stretches, but it's important to stretch the upper-body as well.
Wear comfortable, lightweight clothing for your run, preferably in light colors. A tank top or shirt made specifically for running in the heat is more desirable than a t-shirt, which can trap perspiration. And be sure to always wear socks made of synthetic fibers to wick away moisture, helping you to avoid blisters and athlete's foot. If you purchase new running shoes, break them in over several short runs to avoid injury – including blisters – during your race.
Don't wear a hat. As most of your body's heat is lost through the top of your head, covering your head will result in trapping the heat and making you more uncomfortable. Do pour water over your head to cool down, if necessary.
Wear sunscreen for your race, and be aware of areas that may normally be covered by a t-shirt if you have switched to a tank top or singlet, but be aware that some sunscreens can actually slow down perspiration and increase your core body temperature.
Use common sense when running in hotter temperatures. Don't push yourself to be as fast or go as far as you usually do. Symptoms of heat disease include an intense headache, nausea, disorientation or confusion, sudden muscle weakness, sudden cessation of sweating, feeling chilled or faint, abnormally rapid breathing and unusual heartbeat. If you experience any of these symptoms, stop, find shade or air conditioning and call for help.
Remember, your race should be an enjoyable experience. Preparing ahead of time will make it more fun and help you avoid injury.
Happy running!
For anyone who would like to run in a fun 5k for a great cause in Canton,Ga. check out the race on July 24th at Boling park..some of our bootcampers will be in this one..Etowah River Run Road & Trail 5K Benefiting Anna Crawford Children's Center
Date: Saturday, July 24, 2010
Time: 8:00am - 6:30pm
Location: Boling Park-Cherokee High School- 930 Marietta Hwy, Canton GA 30114
Sunday, May 16, 2010
FUN CAMPS AND PROGRAMS FOR THE FAMILY!
Starting June1st-thru the summer World campus will offer daily summer camps for the kids or babysitting and drop off rate to attend Fit Body Fitness classes on Monday –Wednesday- Friday from 9-10am. Children for drop off rate must be 6 months or older and must reserve space ahead of time for the hour. Prices for drop off are $3.00 for under 3yrs. and $5.00 for children 4yrs and up.
Fitness classes are for adults and children ages 13 and up. Parents must attend classes with children under 16years of age. Fitness classes are designed for cardio conditioning, fat burning, strength and endurance. This is a fun but challenging way to get into great shape. We will incorporate running drills, speed, agility training, bodyweight, kettle bells, bands, weights, and fun challenges that will have you burning over 700 calories in less than 45min. The program includes coaching and healthy eating meal plans for the family. Whatever your goals may be we will design the right program for you. This personalized program is a fraction of the cost for personal training and gives you better results.
Come join the group camradiere and support of our boot camp and have the body you desire this summer while your children play in the foam pit and bounce house with their friends.
For more information on the summer camps for kids please contact World Campus at 770-516-6898. For boot camp info call Stacy at 678-881-9881.
Friday, May 14, 2010
The Skinny on Sugar Addiction
The Skinny on Sugar Addiction
When I think of addiction, I go right to alcohol or drugs. But one of the most common (and most dangerous) addictions is sugar addiction.
Like most narcotics, eating a diet high in sugar gives you a “high,” and can help to mask negative feelings like loneliness, depression, resentment, or fear. In fact, sugar has opioid or narcotic properties, meaning it acts like an endorphin in your body. But, like any drug, this lift is short-lived, and soon you need more and more sugar to achieve the same effect.
There is also physical withdrawal from sugar. Need to break sugar addicions from the onset. And within four to five days, many of the participants experience sugar withdrawal. This can take the form of shaking, anxiety, low energy, and extreme cravings as they come off sugar. And research has shown this detox to be very real.
In a study published in the June 2002 issue of Obesity Research, scientists deprived rats of food for 12 hours, then fed them a glucose solution for the next 12 hours. Withdrawal was then induced using either 24 hours of food deprivation or the withdrawal drug naloxone. In both cases, the rats showed signs of withdrawal, including teeth chattering, shaking, and tremors. Researchers concluded that withdrawal from repeated, excessive sugar intake created symptoms that were similar to those of withdrawal from morphine and nicotine.
Sugar Wreaks Havoc on Female Hormones
Sugar depletes your body of important nutrients, including calcium, magnesium, and potassium. This leaching actually leads to cravings and binges as your body desperately seeks to replenish the nutrients that have been taken away.
It also increases estrogen levels, which can exacerbate estrogen dominance and worsen menopause symptoms, including hot flashes, night sweats, and other menopause problems.
Sugar Sabotages Weight LossIf you have a few extra pounds you have been fighting to lose, then sugar may be the culprit. Sugar is a born enemy of natural weight loss. Sugar contributes to false fat, increases inflammation, and can worsen digestive problems. It also provides empty calories, meaning you tend to overeat sugary, starchy foods without ever really feeling full and satisfied.
So, if you are looking to lose weight, reduce the appearance of cellulite, and regain appetite control, cut the sugar…today!
Sugar Damages Your SkinSugary foods overstimulate your sebaceous glands and can trigger excess oil production. They can also contribute to blood sugar imbalances, which can worsen symptoms of anxiety and stress, both of which can lead to breakouts. Who needs acne at our age!
Sugar also has a vasoconstrictive effect, which translates to decreased circulation to the skin. This can lead to wrinkles and sallow-looking skin. So wrinkle-free skin is your goal, then losing the sugar is the best natural skin care program you can find.
Overcoming Sugar AddictionBeating any addiction can be difficult, and sugar is no different. I have found that the best way to break your sugar addiction is to go cold-turkey. This means no candy, bakery items, sugary coffee drinks, etc. Nada. Nothing.
This will take about five days to completely break. In that time, lean on fruits when you need a sweet treat, and drink lots and lots of water and herbal tea to help flush the sugar out of your system.
You can also try using to of the nutrients Dr. Lark recommends for controlling your appetite and reducing cravings. These include 5-HTP and chromium.
5-HTP is the precursor to serotonin, a critical neurotransmitter in your brain that influences mood and diminishes hunger. Take 50 mg of 5-HTP twice per day. Take it with half of an apple and 50–100 mg of vitamin B6 to facilitate uptake into the brain.
Chromium is an essential trace mineral that is necessary for controlling blood sugar and helping to reduce food cravings. Aim for 100–200 mcg of chromium picolinate once or twice per day.
When I think of addiction, I go right to alcohol or drugs. But one of the most common (and most dangerous) addictions is sugar addiction.
Like most narcotics, eating a diet high in sugar gives you a “high,” and can help to mask negative feelings like loneliness, depression, resentment, or fear. In fact, sugar has opioid or narcotic properties, meaning it acts like an endorphin in your body. But, like any drug, this lift is short-lived, and soon you need more and more sugar to achieve the same effect.
There is also physical withdrawal from sugar. Need to break sugar addicions from the onset. And within four to five days, many of the participants experience sugar withdrawal. This can take the form of shaking, anxiety, low energy, and extreme cravings as they come off sugar. And research has shown this detox to be very real.
In a study published in the June 2002 issue of Obesity Research, scientists deprived rats of food for 12 hours, then fed them a glucose solution for the next 12 hours. Withdrawal was then induced using either 24 hours of food deprivation or the withdrawal drug naloxone. In both cases, the rats showed signs of withdrawal, including teeth chattering, shaking, and tremors. Researchers concluded that withdrawal from repeated, excessive sugar intake created symptoms that were similar to those of withdrawal from morphine and nicotine.
Sugar Wreaks Havoc on Female Hormones
Sugar depletes your body of important nutrients, including calcium, magnesium, and potassium. This leaching actually leads to cravings and binges as your body desperately seeks to replenish the nutrients that have been taken away.
It also increases estrogen levels, which can exacerbate estrogen dominance and worsen menopause symptoms, including hot flashes, night sweats, and other menopause problems.
Sugar Sabotages Weight LossIf you have a few extra pounds you have been fighting to lose, then sugar may be the culprit. Sugar is a born enemy of natural weight loss. Sugar contributes to false fat, increases inflammation, and can worsen digestive problems. It also provides empty calories, meaning you tend to overeat sugary, starchy foods without ever really feeling full and satisfied.
So, if you are looking to lose weight, reduce the appearance of cellulite, and regain appetite control, cut the sugar…today!
Sugar Damages Your SkinSugary foods overstimulate your sebaceous glands and can trigger excess oil production. They can also contribute to blood sugar imbalances, which can worsen symptoms of anxiety and stress, both of which can lead to breakouts. Who needs acne at our age!
Sugar also has a vasoconstrictive effect, which translates to decreased circulation to the skin. This can lead to wrinkles and sallow-looking skin. So wrinkle-free skin is your goal, then losing the sugar is the best natural skin care program you can find.
Overcoming Sugar AddictionBeating any addiction can be difficult, and sugar is no different. I have found that the best way to break your sugar addiction is to go cold-turkey. This means no candy, bakery items, sugary coffee drinks, etc. Nada. Nothing.
This will take about five days to completely break. In that time, lean on fruits when you need a sweet treat, and drink lots and lots of water and herbal tea to help flush the sugar out of your system.
You can also try using to of the nutrients Dr. Lark recommends for controlling your appetite and reducing cravings. These include 5-HTP and chromium.
5-HTP is the precursor to serotonin, a critical neurotransmitter in your brain that influences mood and diminishes hunger. Take 50 mg of 5-HTP twice per day. Take it with half of an apple and 50–100 mg of vitamin B6 to facilitate uptake into the brain.
Chromium is an essential trace mineral that is necessary for controlling blood sugar and helping to reduce food cravings. Aim for 100–200 mcg of chromium picolinate once or twice per day.
Monday, May 3, 2010
Guiltless Zucchini Pasta with Turkey
Guiltless Zucchini Pasta with Turkey
Here is a guiltless way to prepare spaghetti that the whole family will love. To create angel hair noodles out of zucchini you simply need a small kitchen gadget called a spiral slicer. This ingenious tool is well worth the small investment – with it you'll quickly and easily make delicious, fiber-filled noodles.
Yield: 4 servings
Here's what you need:
•4 zucchini, ends trimmed and run through a spiral slicer
•1 teaspoon olive oil
•1/2 cup chopped onion
•3 garlic cloves, minced
•1 (20oz) package lean ground turkey
•2 cups spaghetti sauce
•Salt and pepper to taste
1.Place the spiral-sliced zucchini in a large bowl and set aside.
2.In a medium sized skillet heat the oil. Add the onion and garlic and sauté until soft.
3.Add the turkey to the skillet and cook until fully browned. Add the spaghetti sauce and mix until fully incorporated. Remove from heat.
4.Mix the sauce with the zucchini noodles in the large bowl and serve.
Nutritional Analysis: One serving equals: 292 calories, 8g fat, 26g carbohydrate, 5g fiber, and 27g protein.
Here is a guiltless way to prepare spaghetti that the whole family will love. To create angel hair noodles out of zucchini you simply need a small kitchen gadget called a spiral slicer. This ingenious tool is well worth the small investment – with it you'll quickly and easily make delicious, fiber-filled noodles.
Yield: 4 servings
Here's what you need:
•4 zucchini, ends trimmed and run through a spiral slicer
•1 teaspoon olive oil
•1/2 cup chopped onion
•3 garlic cloves, minced
•1 (20oz) package lean ground turkey
•2 cups spaghetti sauce
•Salt and pepper to taste
1.Place the spiral-sliced zucchini in a large bowl and set aside.
2.In a medium sized skillet heat the oil. Add the onion and garlic and sauté until soft.
3.Add the turkey to the skillet and cook until fully browned. Add the spaghetti sauce and mix until fully incorporated. Remove from heat.
4.Mix the sauce with the zucchini noodles in the large bowl and serve.
Nutritional Analysis: One serving equals: 292 calories, 8g fat, 26g carbohydrate, 5g fiber, and 27g protein.
Monday, April 26, 2010
Having Fun a Great Way to Get Fit!
When you think about the best things of childhood, among them are likely spending time with friends, playing kickball or baseball with makeshift items as bases, climbing the monkey bars and swinging on the swings, playing tag in the backyard, riding your bike for miles...
And you performed most of these activities without even thinking about it, while laughing with the friends who were doing the same things as you!
That's the way it is at FitBody Boot Camp in Woodstock. Every weekday at 6 a.m. (and Monday, Wednesday and Friday at 9:15 a.m.), a group gathers at World Campus to run, jump, lift weights, do push-ups and pull-ups, jump rope and more – all while laughing and enjoying themselves.
These aren't hard-bodied athletes, either. They're men and women with jobs and families who choose to start their day having fun in a way that just happens to have some beneficial effects on their overall health!
The music is loud and activities change quickly. One minute, the group is sprinting across the room; the next, they're pushing mats across the floor, tossing a ball or pulling against their own weight with a fitness tube.
Boot campers can often be heard encouraging one another - “You can do anything for thirty seconds!” - followed by high-fives and smiles while they grab a sip of water between activities.
If you're looking for more fun in your life, consider joining the FitBody Boot Camp class at World Campus and bring some of those great childhood memories back!
And you performed most of these activities without even thinking about it, while laughing with the friends who were doing the same things as you!
That's the way it is at FitBody Boot Camp in Woodstock. Every weekday at 6 a.m. (and Monday, Wednesday and Friday at 9:15 a.m.), a group gathers at World Campus to run, jump, lift weights, do push-ups and pull-ups, jump rope and more – all while laughing and enjoying themselves.
These aren't hard-bodied athletes, either. They're men and women with jobs and families who choose to start their day having fun in a way that just happens to have some beneficial effects on their overall health!
The music is loud and activities change quickly. One minute, the group is sprinting across the room; the next, they're pushing mats across the floor, tossing a ball or pulling against their own weight with a fitness tube.
Boot campers can often be heard encouraging one another - “You can do anything for thirty seconds!” - followed by high-fives and smiles while they grab a sip of water between activities.
If you're looking for more fun in your life, consider joining the FitBody Boot Camp class at World Campus and bring some of those great childhood memories back!
Friday, March 19, 2010
21 Day Rapid Fat Loss Program
21 Day Rapid Fat Loss Program is Back!
Hey,Stacy Ward here,
I’ve been getting a lot of emails asking if we have fast solution to help with the shrinking the waist, hips and buns area…
Well, we offered this once and I ran out of spots, so here goes again!
… while there is no quick fix (I don’t care what the infomercials claim) I did go to the drawing board and crafted a NEW 21 Day Rapid Fat Loss Program that’s right up your alley – if you want fast results.
You probably know that our Fat Burning Boot Camp is pretty much full, but we do have room for another small group so I thought I’d let you know that my NEW 21 Day Rapid Fat Loss program starts Monday, March 29th and the best part is that the 21 day program is discounted to only $97 and INCLUDES a fat loss meal plan program too.
The only catch is that the camp is almost full and we can only take on 12 more participates. So if you’re ready to fit into your skinny jeans again and want to firm and tone your body all while dropping inches and pounds then make sure to register for our 21 Day Rapid Fat Loss Boot Camp.
Here’s how to register…
Just call my office at 678-881-9881 and let me know that you want in on the 21 Day Rapid Fat Loss Boot Camp and we’ll get you all dialed and ready for Monday or simply click the "Buy Now" button below and your are guaranteed a spot!
form action="https://www.paypal.com/cgi-bin/webscr" method="post">
The class will take place Monday – Friday, 6AM or Mon.-Wed.- Fri., 9:15 AM at World of Gymnastics in Woodstock,Ga.
Looking forward to seeing you there!
Stacy Ward, CPT, NASM
678-881-9881
Hey,Stacy Ward here,
I’ve been getting a lot of emails asking if we have fast solution to help with the shrinking the waist, hips and buns area…
Well, we offered this once and I ran out of spots, so here goes again!
… while there is no quick fix (I don’t care what the infomercials claim) I did go to the drawing board and crafted a NEW 21 Day Rapid Fat Loss Program that’s right up your alley – if you want fast results.
You probably know that our Fat Burning Boot Camp is pretty much full, but we do have room for another small group so I thought I’d let you know that my NEW 21 Day Rapid Fat Loss program starts Monday, March 29th and the best part is that the 21 day program is discounted to only $97 and INCLUDES a fat loss meal plan program too.
The only catch is that the camp is almost full and we can only take on 12 more participates. So if you’re ready to fit into your skinny jeans again and want to firm and tone your body all while dropping inches and pounds then make sure to register for our 21 Day Rapid Fat Loss Boot Camp.
Here’s how to register…
Just call my office at 678-881-9881 and let me know that you want in on the 21 Day Rapid Fat Loss Boot Camp and we’ll get you all dialed and ready for Monday or simply click the "Buy Now" button below and your are guaranteed a spot!
form action="https://www.paypal.com/cgi-bin/webscr" method="post">
| 21 Day Rapid Fat Loss |
The class will take place Monday – Friday, 6AM or Mon.-Wed.- Fri., 9:15 AM at World of Gymnastics in Woodstock,Ga.
Looking forward to seeing you there!
Stacy Ward, CPT, NASM
678-881-9881
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